What are the best ways to increase my testosterone

The best-supported ways to support testosterone are resistance training, sensible exercise sequencing, cold exposure, good sleep, and stress management.

• 1. Heavy resistance training: Lift heavy loads without going to failure. A testosterone-focused protocol discussed was six sets of 10 reps of a compound exercise at about 80% of one-rep maximum, with two-minute rests; avoid piling on so much volume that you can no longer sustain the load. Keep hard sessions from running long: sessions past 75 minutes, especially when intense, may raise cortisol and testosterone may fall. 1 2 3
• 2. Exercise sequencing: If doing weights and endurance work in the same session, lift first. Sprint-style intervals may increase testosterone, while endurance exercise lasting more than 75 minutes may reduce it. 4
• 3. Cold exposure: Cold may support testosterone indirectly: cooling constricts blood vessels, followed by rebound dilation and increased blood flow; cold-related dopamine changes may also influence the hormone pathway. Direct cold application to the testes is not established as necessary and could risk tissue damage, so avoid it. 5 6
• 4. Supplements: Tongkat ali may increase free testosterone and, particularly when SHBG is high, reduce SHBG. Fadogia agrestis may increase luteinizing hormone release, which can stimulate testosterone release; a potential toxicity concern was raised. Treat hormone-active supplements cautiously rather than assuming they are safe or appropriate for you. 7 8
• 5. Testosterone replacement therapy: Testosterone therapy is a medical intervention, not a self-directed way to boost levels. The discussion notes that clinicians prescribe hormone therapy and that it can have side effects; decisions about hormone treatment should be made with a physician. 9

These approaches are intended to support healthy levels; the exercise effects described are not a guarantee of a lasting increase.