Increase testosterone

To support testosterone naturally, prioritize the basics first:

• Lift heavy, but don’t train to failure: Use challenging loads for roughly 1–8 reps. The episode describes this as the best-supported training approach; if you combine lifting and cardio in one session, lift first. Sprinting or HIIT may also help, while prolonged endurance exercise (over about 75 minutes) may lower testosterone. 1 2
• Sleep and avoid overtraining: The guidance emphasizes adequate sleep, nutrition, exercise without overtraining, and stress control. An extra 30–60 minutes of sleep is suggested as a practical priority over low-evidence supplements. 3 4
• Address deficiencies, not just add supplements: Adequate vitamin D, zinc, and magnesium are highlighted for supporting sex-steroid hormones. Tongkat ali has some evidence for increasing free testosterone; the discussion also notes possible insomnia if taken too late. 5 6
• Be cautious with hormone-altering products: The effects of supplements can be modest and vary by person. The discussion recommends bloodwork and cautions that changing hormone levels has risks; don’t treat testosterone therapy or supplements as a substitute for medical evaluation. 7 8