How to improve sex drive for men?

To improve sex drive in men, several strategies and supplements have been discussed on the Huberman Lab by Andrew Huberman:

• Sunlight Exposure: Sunlight on the skin can substantially increase testosterone and estrogen levels, enhancing feelings of desire and sexual passion. This is due to the skin acting as an endocrine organ. It's recommended to spend 20-30 minutes in sunlight several times per week 1.

• Supplementation:

  • Tongkat Ali: This herb is known to increase libido and can increase free testosterone by reducing sex hormone binding globulin (SHBG). Dosages range from 200 mg to 600 mg per day, adjusted according to body size and individual response. Monitoring through blood work is advised 2 3.
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      1

      Sunlight and Hormones

      00:47:32
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      2

      Boosting Libido Naturally

      02:25:58
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      3

      Tongkat Ali Insights

      01:23:06
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      4

      Fertility Supplements

      04:03:04
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      5

      Libido and Supplements

      02:28:56
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      6

      Enhancing Libido Naturally

      02:44:14
  • Shilajit: This substance is used in Ayurvedic medicine and has shown promise in increasing hormones like FSH, boosting libido, and improving egg and sperm quality at about 250 mg twice per day 4.
  • Tribulus Terrestris: A commonly sold supplement reported to increase testosterone and consequently libido. The suggested intake is 750 mg per day divided into three equal doses 5.

Dr. Huberman emphasizes the importance of consulting a healthcare provider before starting any supplementation and suggests monitoring your physical response as well as blood hormone levels for safety and efficacy 6.

Coupled with those supplements, maintaining a healthy lifestyle with balanced nutrition, regular exercise, stress management, and good sleep habits is fundamental. These factors can have a hormone-modulating effect that supports overall wellbeing and sexual health.

To increase testosterone levels in men, Andrew Huberman has recommended several strategies that include exercise, lifestyle adjustments, and certain supplements. Here are key points to consider:

• Resistance Training: Engaging in resistance exercise, specifically protocols that involve heavy loads but not lifting to failure, can significantly increase testosterone levels in both men and women for up to 48 hours after the training session 1 2.

• Sleep and Stress Management: Optimizing sleep and managing stress are indirect but crucial factors that can improve testosterone levels. Adequate sleep and low chronic stress support hormone balance 3.

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    1

    Testosterone and Weight Training

    01:18:15
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    2

    Testosterone and Resistance Training

    01:11:26
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    3

    Testosterone Optimization

    02:00:05
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    4

    Testosterone Optimization

    01:54:06
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    5

    Estrogen and Fats

    01:41:57

• Supplementation:

  • Tongkat Ali: At 400 mg per day, this herb may lower sex hormone-binding globulin (SHBG) or directly increase androgen release, thus raising testosterone levels 3.
  • Fadogia Agrestis: Acts as a luteinizing hormone mimic and stimulates the testes to produce more testosterone 4.
  • L-Carnitine (not mentioned in the clips provided, but relevant from medical literature): May influence androgen receptors and improve their sensitivity, which can contribute to better utilization of testosterone.

• Diet: Eating healthy fats like omega-3s is also important for hormone synthesis. However, high-fat meals can increase aromatase, which converts testosterone to estrogen, so moderation in fat intake is recommended 5.

• Supplementation Caution: Before starting any if these supplementations consult with a healthcare provider and consider blood testing to monitor effects.

Although not directly referenced in the clips, lifestyle and dietary habits that contribute to overall health also support healthy testosterone levels. Regular physical activity, maintaining a healthy weight, a balanced diet rich in nutrients, and managing alcohol consumption can all contribute to optimal hormone balance.