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.
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       1

       Testosterone and Resistance Training

       01:11:26
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       2

       Testosterone and Weight Training

       01:18:15
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       3

       Endurance and Testosterone

       01:21:39
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       4

       Cold Exposure and Hormones

       02:03:17
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       5

       Cold Exposure Insights

       00:41:14
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       6

       Testosterone Optimization

       02:00:05
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       7

       Testosterone Optimization

       01:54:06
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       8

       Testosterone Replacement Therapy

       02:05:01

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.