how to increase testostrone

To support healthy testosterone, focus first on lifestyle basics rather than trying to push levels higher with supplements:

• Sleep and training: Get enough sleep—Huberman highlights adding 30–60 minutes—and exercise without overtraining, combining resistance and cardiovascular training. Heavy lifting that stops short of failure is associated with the strongest increase; if doing cardio and weights in one session, lift first. 1 2 3
• Light exposure: Get 2–10 minutes of bright light early in the day, ideally sunlight, and avoid bright light in the middle of the night. 4
• Nutrition and deficiencies: Ensure adequate vitamin D, zinc, and magnesium; correcting a vitamin D deficiency may help optimize testosterone. 5 6
• Be cautious with supplements: Evidence and effects vary, and “more” testosterone isn’t automatically better. The episodes emphasize getting behavior and nutrition in place first, and getting medical advice and bloodwork before trying to alter hormones or taking hormone-targeting supplements. 7 8 9

If you’re concerned about low testosterone, a clinician can help assess it with appropriate testing rather than relying on symptoms or supplements alone.