My experiment increasing testosterone with sleep, training and supplements

How I increased my testosterone levels from 380 ng/dl (first test), 480 ng/dl (second test) to 836 ng/dl in less than a year, naturally, so about a 2x increase. After reading a few studies on how testosterone is a hormone linked to greater resilience, higher drive, physical recovery, stress tolerance, and energy levels I was intrigued to do an experiment if it would help me. Note: I did not only introduce supplements, but also improved sleep etc at the same time. Causality is hard, but I do believe the supplements have helped increase my testosterone, my estimate is at least ~200 total increase from supplements. I encourage you to do blood test before and after to confirm that it works though as I am only n=1. Evaluating your own resilience, drive, energy level etc is a lot harder and what is even harder is determining causality. I am careful to say it has made any difference for me personally: I don't know, but at least I can say I am stronger in the gym :)

Meta review mentioned in video: https://www.mdpi.com/2673-396X/2/2/11/htm
Good video on testosterone: https://youtu.be/BtHg1AJwOzs

The exact supplements I take (I ordered from amazon DE):
Ashwaganda (500mg per capsule, 2x daily, once earlier in the day and once taken before bed): https://amzn.to/3UAWdJF
D Vitamin (5000 IU daily, taken with food): https://amzn.to/3E7T39b
Zinc Bisglycinate (25mg daily): https://amzn.to/3g4UGwl
Magnesium Bisglycinate (300mg, 2 capsules before bed): https://amzn.to/3TC344n
Creatine Monohydrate (5g a day): https://amzn.to/3UzPkrP
Fenugreek (650 mg a day, 2 capsules): https://amzn.to/3AeLNHj
Boron (6 to 9mg a day, 2-3 capsules): https://amzn.to/3hA3SJr
Fadogia Agrestis (300 to 600mg daily, 1-2 capsules): https://amzn.to/3UVqrqx
Tongkat Ali (500mg daily, 1 capsule): https://amzn.to/3EFJmR3

I also take these for improved sleep:
L-theanine (200-400mg, ~30 minutes before bed): https://amzn.to/3trKwsM
Melatonin (0.5mg, ~30 minutes before bed, I use maybe 3x a week): https://amzn.to/3Ah7HK9
Magnesium bisglycinate(~ 30 minutes before bed): mentioned above already
Apigenin (50mg, 1 capsule, ~ 30 minutes before bed): https://amzn.to/3gbSTFI

Others:
Omega 3 (4-5 capsules, 2-2.5gram EPA a day, note this is not triglyceride formula so take with foods and store in freezer/fridge): https://amzn.to/3hHZMPs
Icing testicles (free): 15 min/day before bed while reading. Lol :)

*Disclaimer: This video or video description contains affiliate links. That means that I am awarded a small commission for purchases made through them, at no added cost for you.

Timestamps:
0:00 - Introduction
1:09 - Bloodwork result
3:07 - Why do you want to increase it?
6:18 - General advice (Notes) from Huberman to increase it
7:45 - Thoughts on diet
9:30 - Supplements meta review
11:00 - Magnesium Bisglycinate
11:51 - Tonkat Ali (huberman talks a lot about this)
13:30 - Boron for lowering SHBG
15:23 - Ashwaganda
16:30 - Fenugreek
17:00 - Additional supplements that was not included in meta review
17:54 - Other interesting avenue, that's free :) (icing)
21:47 - Summary and why you (most likely) do not need lifelong TRT