How to raise testosterone levels?

To raise testosterone levels, several strategies are discussed by Andrew Huberman and his guests on the Huberman Lab:

1. Resistance Training: Engaging in weight lifting and resistance exercises can significantly increase testosterone levels. It's important to structure these workouts to be short and intense, preferably under 75 minutes, to avoid cortisol build-up, which can lower testosterone. A recommended protocol is performing six sets of 10 repetitions of compound movements like squats and deadlifts, resting about two minutes between sets 1.

2. Cardiovascular Training: To optimize testosterone when combining with endurance exercise, it's suggested to perform weight training before cardiovascular work. High-intensity interval training (HIIT) is also beneficial as it mimics the neural activity of weight lifting, aiding in testosterone increase 2.

3. Dietary Considerations: Managing body fat is crucial, as excessive body fat can negatively impact testosterone levels. For those who are overweight, losing body fat is a priority, whereas lean individuals might benefit from slightly increasing caloric intake to boost testosterone levels 3.

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     1

     Testosterone and Resistance Training

     01:11:26
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     2

     Endurance and Testosterone

     01:21:39
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     3

     Optimizing Male Hormones

     03:12:21
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     4

     Cold Exposure Effects

     02:29:05
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     5

     Evaluating Shilaji

     00:43:52
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     6

     Testosterone Enhancement Insights

     01:39:22

4. Cold Exposure: Ice baths and cold showers can acutely benefit testosterone levels, especially in certain cases like varicoseals, but it's not a substitute for addressing underlying health issues like vitamin D deficiency or metabolic syndrome 4.

5. Sleep and Recovery: Ensuring adequate sleep is vital for hormone regulation. Adding an extra 30 to 60 minutes of sleep per night can significantly benefit testosterone levels, possibly more effectively than many supplements 5.

6. Supplements: Some supplements like tongkat ali and L-carnitine may help support testosterone levels. However, their effects can vary by individual, and they should be considered in conjunction with a well-rounded approach to diet and exercise 6.

Ensuring a holistic approach that includes exercise, diet, sleep, and possibly supplementation, while avoiding factors that can drive up estrogen levels (like alcohol and high-fat meals), can help in effectively raising and maintaining healthy testosterone levels.