How I boosted my testosterone by 500+ in 6 months

In 2021, I had testosterone levels of 411.

6 months later, my testosterone levels were almost 1,000.

Here are 8 ways I used to boost my T-levels:

1. Sunlight Exposure

Sunlight is a natural source of vitamin D which is linked to higher testosterone levels.

Spend 30 minutes in the sun each day, particularly in the morning, to optimize vitamin D levels and support hormonal balance.

2. Quality & Consistent Sleep

During deep sleep, the body releases growth hormone, a precursor to testosterone synthesis.

Therefore, quality sleep is crucial for maintaining healthy testosterone levels.

Lack of sleep or poor sleep quality can disrupt hormonal balance.

3. Strength Training

Engaging in regular resistance training, especially compound exercises like squats and deadlifts, has helped me to significantly increase testosterone levels.

Train your legs twice a week.

4. An animal-based diet

Consuming a diet rich in nutrients like zinc, vitamin D, healthy fata and protein raises testosterone production significantly.

My favorite diet is an animal-based diet and I love eating organic eggs, grass-fed beef and avocado.

5. Minimize Stress

Many studies have proved that stress has an inverse relation with testosterone production.

That means the more stress you take, the less testosterone your body produces.

Walk in nature, practice deep breathing exercises and spend some time alone without distractions to reduce stress levels.

6. Limit Alcohol Consumption

Excessive alcohol intake can negatively impact hormonal balance.

Limit alcohol consumption and focus on drinking more water.

7. Intermittent Fasting

Intermittent fasting positively impacts testosterone levels by optimizing insulin sensitivity and hormonal balance.

Fast for 12–14 hours every day and do 24-48 hours of fast at least 1-2 times per month.

Check out my full blood test report with Gary Brecka here.

Thank you for reading.

Talk soon,

Colin.