how to increase testosterone

Support testosterone with resistance training, healthy body composition, sufficient sleep and recovery, and—if appropriate—targeted supplements.

• 1. Six sets of 10 compound lifts: A protocol described for stimulating testosterone is six sets of 10 reps of a compound movement such as squats or deadlifts, with about two minutes’ rest between sets. Avoid turning it into an excessively long, intense session: very high volume or prolonged hard training may work against testosterone and recovery. 1 2
• 2. Body composition, sleep, and recovery: Keep body fat in a healthy range and prioritize adequate sleep and recovery. The material emphasizes getting nutrition and behaviors in place before considering hormone supplements, and notes that quality sleep supports hormonal function. 3
• 3. Diet and supplements: A Mediterranean-style diet may support sexual health. Correcting a vitamin D deficiency may help optimize testosterone; boron may acutely lower SHBG when it is high, potentially increasing the amount of free testosterone. 4
• 4. Cold exposure: Cold exposure may affect testosterone, but the support described is largely anecdotal or based on plausible mechanisms. Directly applying ice to the testicles is not established as necessary and could risk tissue damage; ordinary cold exposure is an alternative. 5 6