How to raise testosterone levels?

Raise testosterone by combining resistance and HIIT training, managing body fat, improving sleep, and considering selected supplements.

• Resistance training: Heavy resistance work that stops short of failure is supported; one described protocol is six sets of 10 squats or deadlifts, with about two minutes’ rest between sets. Keep intense exercise sessions from running too long—endurance work beyond 75 minutes may reduce testosterone. 1 2
• Exercise order and HIIT: If combining weights and endurance exercise in one session, lift first. High-intensity interval training and sprinting may also increase testosterone. 3
• Body fat: Excess body fat and high calorie intake can increase aromatase, which converts androgens toward estrogen; managing excess body fat may therefore support a healthier testosterone-to-estrogen balance. 4
• Sleep and recovery: Prioritize quality sleep and recovery; testosterone is secreted mainly in the early morning, and the discussion emphasizes sleep as part of supporting hormone levels. 5
• Supplements: Tongkat ali has some evidence for increasing free testosterone, while L-carnitine is discussed as having indirect effects on hormone pathways. Effects can vary, and the guidance is to establish nutrition and behavior first. 6 7
• Cold exposure: Cold may affect sex-steroid hormones indirectly, but the discussion notes that the mechanism is uncertain. 8
• Potential estrogen-raising factors: Alcohol and high-fat meals can increase aromatase; body fat and high calorie intake can do so as well. 4