How do I improve my testosterone/


To improve testosterone levels, you can consider a combination of lifestyle changes, resistance training, and possibly supplement intake. Here’s a summary of suggestions based on the knowledge discussed by Andrew Huberman:

  1. Lifestyle Changes:

    • Vitamin D: Addressing a deficiency in Vitamin D can optimize testosterone levels.
    • Sleep and Stress: Proper sleep and stress management are indirect but crucial factors for maintaining healthy testosterone levels 1.
    • Cold Exposure: Though not conclusively proven, there is some discussion on the potential of cold exposure (like cold showers) to increase testosterone 2.
  2. Resistance Training:

    • Implementing resistance training can effectively increase testosterone. A specific protocol suggested is six sets of ten repetitions with compound movements, such as squats or deadlifts, performed twice a week 3.

      Optimizing Testosterone

      Andrew Huberman shares his insights on optimizing testosterone levels, emphasizing the importance of sleep, managing stress, and training effectively. He recommends two supplements, Tongat ali and Phdogia agrestis, that have shown promising results in increasing testosterone levels.

      Tim Ferriss Show

      Dr. Andrew Huberman — A Neurobiologist on Sleep, Performance, and Anxiety | The Tim Ferriss Show
  3. Supplements:

    • Boron: This can be useful for lowering Sex Hormone Binding Globulin (SHBG), potentially increasing free testosterone 4.
    • Tongkat Ali: At 400 mg per day, it might reduce sex hormone binding globulin, thus boosting free testosterone 1.
    • Phdogia Agrestis: Acts as a mimic to luteinizing hormone, stimulating the testes to produce more testosterone 1.
  4. Breathing Techniques:

    • Proper nasal breathing can improve overall hormonal balance and enhance sleep quality, which indirectly supports testosterone production 5.

Each of these strategies has different effects, and what may work best can vary from person to person. It's essential to consult with a healthcare provider before starting any new supplement or radical changes in your lifestyle or training.