What are the best ways to increase my testosterone

To increase testosterone levels, Andrew Huberman suggests several strategies:

1. Resistance Training:

   • Engage in resistance exercise using heavy loads but not to the point of failure. This engages neurons that recruit high threshold motor units in muscle, increasing testosterone for about 1-2 days. Studies indicate light training with heavy loads is effective for testosterone enhancement. Training sessions lasting more than 75 minutes can lead to increased cortisol and reduced testosterone, so it's recommended to keep sessions shorter 1 2 3.

     Resistance Training Protocols

     Andrew Huberman

     Andrew discusses the ideal resistance training protocols for increasing testosterone release and how recovery is crucial for seeing improvement from session to session. Six sets of 10 repetitions with compound movements cause a distinctly different result in terms of hormone output than 10 sets of 10 of the exact same movement. Recovery dictates whether or not you can come back and do more work of a different kind.

     

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     Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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2. Optimal Training Sequence:

   • If combining endurance and weight training in one session, do the weight training first. Endurance exercise performed before weight training can decrease testosterone levels during the subsequent weight session. High-intensity interval training (sprinting) increases testosterone, while endurance exercise extending beyond 75 minutes might lower testosterone levels due to increased cortisol 3.

3. Cold Exposure:

   • Cold exposure can lead to increased testosterone levels, though not directly. The vasoconstriction and subsequent vasodilation from warming back up may enhance the blood flow to reproductive organs, potentially nourishing the testicular cells for increased testosterone production. However, care should be taken with direct cold exposure to sensitive areas 4 5.

4. Sleep, Stress, & Supplementation:

   • Ensuring proper sleep and managing chronic stress are indirect yet important factors. For supplementation, products like Tongkat ali, which might reduce sex hormone binding globulin, and Fadogia agrestis, which acts as a luteinizing hormone mimic, can be potentially beneficial for boosting testosterone levels. These should be taken with caution and consultation with a healthcare provider 6 7.

5. Dosing and Administration:

   • Andrew Huberman discusses the importance of dosing and administration when considering testosterone replacement therapy (TRT), highlighting the potential risks and benefits. Discussions about sports TRT and its usage by non-professionals also highlight self-directed pharmacology that exists 8.

Please consult your healthcare provider before implementing these strategies, especially when it comes to supplements and testosterone replacement therapy.

Andrew Huberman has discussed the supplementation of Tongkat Ali, mentioning several key points:

1. Dosage:

   • The recommended dose for Tongkat Ali ranges from 200 milligrams to 600 milligrams per day. Individuals should start with the lowest dose and adjust based on personal effectiveness. The minimal effective dose can vary from person to person, and blood work is the best method to determine the objective effectiveness of the supplement. Some individuals may not experience a noticeable effect, and in those cases, they might try a higher dose, but not exceeding 600 milligrams 1.

2. Timing and Duration:

   • Tongkat Ali is typically taken once a day, and it's often recommended to take it early in the day due to its mildly stimulating effects. There's no need to cycle Tongkat Ali according to Dr. Huberman, but some individuals choose to cycle other supplements for safety. Even an eleven months on, one month off cycle is reasonable. If combined with Fadogia Agrestis, a different cycle of three weeks on, one week off might be recommended 2.

3. Effects:

   • Tongkat Ali has been shown to increase free testosterone by reducing sex hormone binding globulin (SHBG) and can even increase luteinizing hormone. It may have additional effects on other hormones and neural pathways, contributing to its cumulative effects on libido and other parameters associated with increased androgens in males and females 3.

     Tongkat Ali Dosage

     Andrew Huberman

     Andrew discusses the dosage of Tongkat Ali and its benefits for both men and women. He recommends starting with the minimum amount and finding the minimal effective dose for each individual. Blood work is the most effective way to determine what's working or not working at the level of objective numbers.

     

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     Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast

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4. Blood Work and Monitoring:

   • Consistently monitoring your hormone levels through blood work is crucial when taking supplements like Tongkat Ali to ensure liver and other health markers remain in check. Subjective experiences are also important to consider when evaluating the effectiveness of a supplement 4.

5. Indonesian Source:

   • When seeking Tongkat Ali, it's recommended to look for sources of Indonesian Tongkat Ali, as this variety is most potent for its effects on libido and may affect hormonal pathways like lowering SHBG and impacting neural pathways 3.

Regarding Fadogia Agrestis, the data returned focused more on Tongkat Ali; to provide comprehensive advice on Fadogia Agrestis, separate research would be essential. Always consult with a healthcare provider before starting any supplement.

Andrew Huberman discusses the effects of Tongkat Ali in several clips:

• Increases Free Testosterone and Luteinizing Hormone: In blood work, Tongkat Ali showed an increase in free testosterone and a slight increase in luteinizing hormone. It can also slightly increase Dehydroepiandrosterone (DHEA), especially in cases with high sex hormone binding globulin (SHBG) levels, which binds androgens and estrogens. However, its effect on SHBG appears more substantial in individuals with abnormally high levels of this protein 1.

• Boosts Libido: Tongkat Ali has been reported to increase libido and sexual function. This is partially due to its ability to lower sex hormone binding globulin, making more testosterone available in its unbound form. Although some studies provide evidence for this effect, the extent of the impact can vary among individuals 2.

• Mechanisms of Action: Besides influencing SHBG, Tongkat Ali acts on aromatase (though weakly), which may have implications for estrogen metabolism. It might also behave as a non-selective estrogen receptor modifier, potentially decreasing negative feedback inhibition of estradiol and further increasing testosterone 3.

  Tongkat Ali Effects

  Andrew Huberman

  Kyle Gillett

  Andrew and Kyle discuss the effects of Tongkat Ali on various hormones, including testosterone, luteinizing hormone, and Dhea. They also touch on how Tongkat Ali can slightly alter thyroid hormone profiles and the importance of dosage and source.

  

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• General Well-being: Described as mild libido enhancer and an energy booster, Tongkat Ali can increase feelings of well-being when taken in appropriate dosages. Dr. Huberman typically uses 400 mg a day, early in the day, due to its mild stimulant effects 4.

• Different from Exogenous Hormones: It's important to differentiate the effects of Tongkat Ali from exogenous hormones (like testosterone from external sources), which can suppress endogenous production. Supplements like Tongkat Ali are not known to significantly disrupt natural hormone production at normal dosages and, in fact, are expected to support it 5.

It's key to consult a healthcare provider before beginning any new supplement regimen, even those mentioned on the Huberman Lab, and to consider both objective blood work and subjective experiences when evaluating their effects.

Andrew Huberman has discussed several supplements that can influence testosterone levels, besides Tongkat Ali:

• Tribulus Terrestris: Studies have shown mixed results on increasing testosterone and libido. Some found an increase in free testosterone but not total testosterone, and others found improved sexual desire and function. Dosages in studies ranged and the effects seemed to vary by individual and by sex 1.

• Fadogia Agrestis: Referred to as having similar effects to hCG but without the increase in estrogen. Taken at dosages of 400 to 600 milligrams, combined with Tongkat Ali, it has been reported anecdotally to increase total testosterone by about 200 points without downregulating luteinizing hormone (LH) 2 3.

  Boosting Libido

  Andrew Huberman

  Andrew discusses the effectiveness of Tribulus Terrestris in increasing testosterone and libido. He shares the results of various studies done on both males and females, emphasizing the complexity of neurochemicals and features that adjust libido.

  

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• Boron: Mentioned as a supplement for testosterone augmentation, though specific effects and study references have not been disclosed 4.

• Shilajit: Contains fulvic acid and supports multiple hormone systems, including increasing FSH and indirectly testosterone, and enhancing libido in both men and women 5.

• Ashwagandha: Known to lower cortisol levels and indirectly increase testosterone levels, as cortisol and testosterone are interlinked. However, high dosages for extended periods are not recommended 5.

• Bulbine Natalensis: Mentioned to support increased testosterone but primarily studied in rat models, and human studies often have issues such as liver toxicity 6.

• Basic Nutrients: Supplements like magnesium, vitamin D3, and zinc are considered general support for normal endogenous hormone production rather than causing a significant increase 6.

It is important to note that the effects of these supplements can vary, and their impact on hormonal balance and overall health should be monitored with blood work and consultation with healthcare professionals before incorporating them into a regimen.

Andrew Huberman advises that if one chooses to take ashwagandha to reduce cortisol and manage stress, it is probably best taken later in the day or in the evening, as cortisol levels should ideally be higher earlier in the day and lower later on. Taking ashwagandha at night can help maintain this natural rhythm. He mentions that he has personally taken it before sleep and also with his last meal of the day, which is at least 2 hours before going to bed. However, it is crucial to be cautious with dosages, and Dr. Huberman suggests following the product dosage guidelines and checking reputable sources such as examine.com for additional information on dosage and usage 1.

For more specific guidance, it is always recommended to consult a healthcare professional, especially as the right dosage and method can vary between individuals based on various factors such as overall health, stress levels, and other personal variables.

Based on discussion in the Huberman Lab, you do not necessarily need to cycle off Tongkat Ali. Dr. Kyle Gillett notes that there is no evident need to cycle off Tongkat Ali, and Andrew Huberman mentions never having cycled it himself and experiencing subtle but consistent effects 1. However, when it comes to Fadogia Agrestis, Dr. Huberman suggests caution with dosages and cycling. He advises some people to cycle Fadogia Agrestis eight weeks on, followed by two weeks off, or alternatively, twelve weeks on with a subsequent month off, although he knows people who have taken it continuously without issues 2. Always consult with a healthcare professional before taking any supplementation, especially when considering dosage and cycling off plans to ensure safety and efficacy.

Andrew Huberman recommends taking Fadogia Agrestis in dosages ranging from 300 to 600 milligrams per day, cautioning that higher doses could lead to toxicity 1. It's also suggested that taking a lower dosage initially and observing its effects could be beneficial, as high doses may be toxic, particularly to testicular cells, and it's vital to stay within recommended dosage ranges 2.

While Fadogia Agrestis appears to be safe within these dosage ranges, Dr. Huberman advises consulting a healthcare professional and conducting blood tests before and after taking the supplement to ensure it is working as intended and not causing adverse effects 2. Cycling the supplement may also be prudent, with some opting for eight weeks on followed by two weeks off, or twelve weeks on with a subsequent month off 2.

Always consult with your healthcare provider before starting any new supplementation to discuss potential interactions with medications or other health conditions you may have.

The safety concerns associated with Fadogia Agrestis, as covered in the Huberman Lab, largely revolve around its potential toxicity at high dosages, particularly to testicular cells. Toxicity studies in rats have indicated this concern, but the relevance to humans is uncertain due to dosage differences. For instance, the dosages that showed toxicity in rats would require humans to consume very large amounts of the supplement to replicate the effect. However, due to insufficient evidence, it is recommended to cycle the supplement, for example, three weeks on and one week off, or twelve weeks on followed by a month off, as a precautionary measure 1 2.

There's also mention of increasing luteinizing hormone through Fadogia Agrestis, which in turn increases testosterone and potentially estrogen; hence, for someone with already high levels of these hormones, this supplement could exacerbate those conditions 3. It is emphasized that one should undergo blood tests to monitor hormone levels and other physiological parameters before and after taking Fadogia Agrestis to ensure it's working correctly without adverse effects 4.

Additionally, while some people have taken it continuously without issues, caution is still advised due to the lack of long-term safety and efficacy data 5. It's crucial to stay within recommended dosage ranges and consider starting with a lower dosage 6.

It is important to reiterate that Fadogia Agrestis, like any potent supplement, should be approached with respect to dosage to avoid potential risks 7. Users should consult healthcare professionals when considering supplement use, especially in relation to hormone levels and overall health.

Melatonin has several potential side effects described by Andrew Huberman, particularly regarding its impact on hormone systems and its influence on reproduction and puberty. Here's a summary of the side effects:

1. Hormonal Effects: Melatonin can have a significant impact on the hormone system, possibly disrupting the timing and course of puberty. It operates on a concentration level, and using supplements with higher-than-physiological levels of melatonin could affect hormones like GnRH, LH, testosterone, or estrogen 1.

2. Impact on Puberty: Melatonin can suppress the onset of puberty, especially as it is released throughout the day and night in children. Using melatonin supplements for children might delay puberty because the hormone suppresses other hormones that trigger puberty's onset 2.

3. Sleep Patterns: While melatonin can help induce sleep, it doesn't support maintaining sleep, and overuse might not solve issues of waking during the night 2.

4. Potential Reproductive Effects: In seasonally breeding animals, high levels of melatonin can lead to infertility by affecting the reproductive organs. However, the extent of this effect on humans is not fully discussed 3.

   Melatonin and Hormones

   Andrew Huberman

   Andrew explains how melatonin affects hormone levels and puberty in children. While melatonin can be useful for inducing sleepiness and shifting circadian rhythms, it's important to be cautious about taking supra physiological levels of melatonin, especially for developing children. Instead, Andrew suggests using behavioral methods like exposure to light, exercise, and temperature to shift your clock.

   

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5. Adrenal Output: Chronic use of high-dose melatonin might reduce the adrenal gland's output, potentially leading to issues like adrenal burnout 4.

It is recommended to use behavioral methods to manage sleep, such as using light and temperature control, which have larger safety margins and avoid these endocrine effects 1. Consulting with a healthcare professional is crucial before taking melatonin, especially for developing children and teenagers.

Andrew Huberman has discussed the use of ashwagandha and its potential side effects. While ashwagandha is known to decrease cortisol fairly potently and can be beneficial for reducing stress and anxiety, there are caveats to its long-term usage:

• Hormone and Neurotransmitter Disruption: Chronic use of ashwagandha can disrupt other hormone pathways and neurotransmitter pathways 1.
• Recommendation for Cyclical Use: To minimize potential side effects, it is suggested to use ashwagandha for no longer than two weeks consecutively, followed by a break of about two weeks 1.

It is essential to consult with a healthcare provider before incorporating ashwagandha or any supplements into your routine. Individual responses can vary, and ensuring that it's safe for you is crucial.