Testosterone.

The missing piece of the puzzle for so many men.

It affects everything.

From mental, physical, and sexual performance to happiness, to fat loss, to confidence.

It affects everything. 

And while it’s not the cure-all that some of these snake oil peddling marketers would have you believe, it is an incredibly important part of building a fully optimized life for any man.

However, there is so much (mis)information out there and so many different supplements and “Boosters” that it can be difficult to know where to start when it comes to actually boosting your T levels.

Luckily, things are a lot simpler than you probably imagine.

Here is the simple guide to quickly boosting your T.

1. Your Diet

The first and most important way to quickly boost your testosterone is through your diet.

Plain and simple.

The studies have irrevocably shown that everything you were taught growing up is wrong.

A diet high in grains, wheat, and high-fructose carbohydrates is a one-way ticket to obesity and poor performance.

The real secret to optimizing your diet is to eat more high quality fats, proteins, and veggies, and fewer processed carbs (so much for that food pyramid we all saw in school).

If you want some quick and easy foods that will help give you a boost try out:

  • Eggs
  • Almonds and Brazil Nuts
  • Chia Seeds
  • Wild caught fish (very important that they are wild caught because the high levels of mercury in farm-grown fish is extremely damaging to your health)
  • Grass fed red meats (again important that you focus on the quality of the meats)

2. Lift Heavy Weights

First and foremost, weight lifting helps increase muscle mass and decrease body fat which will indirectly result in great testosterone levels.

But did you know that lifting heavy weights can actually influence your T levels directly?

Exercises like the squat and deadlift especially are great precursors to Testosterone and will result in an (almost) instant boost.

3. Get Your Supplementation on Point

No!

This is not the part of the article where I try and sell you my special formula for boosting testosterone that somehow the other industry leaders have missed.

I don’t have time for that.

Instead, I just want to share the supplements that you can take which have been scientifically shown to increase your T levels significantly.

The list is small so make sure you find high-quality supplements here (anything you find at Target or Walgreens does not count)

  • Vitamin D3 (5000 IU Daily)
  • Magnesium
  • Zinc
  • Fish or Krill Oil

That’s it.

4. Get Your Sleep Right

So in our last article, we discussed the importance that sleep plays in your performance and success.

It also plays a vital role in testosterone production.

I highly recommend that you go back and read that article again if you want an actionable step to instantly increase your T.

5. Take Cold Showers

Before I leave you to it, I wanted to throw in a quick bonus tip for boosting your testosterone levels.

A simple cold shower for five minutes a day has been shown to boost testosterone levels pretty drastically (considering the nominal investment).

I know it will suck, but embrace it and learn to enjoy it.