Note – This isn’t a real story and these aren’t real people. The point of the story is to show how your choices determine your testosterone levels and the quality of your life.
Oliver and Roman are two close friends that just graduated college. They now jump into the real world. Oliver and Roman both have normal testosterone levels but they’re quite different people. Oliver likes hanging out with some friends or watching tv and movies. Overall he lives a pretty sedentary lifestyle. Roman on the other hand spends his time training for short distance track and lifting weights a few times a week.
After weeks of looking for a job, Oliver manages to get a shift job at a busy store in the mall. He’s real glad at first and tells Roman all about it. Roman’s been looking for a job too, but he couldn’t get one so he started working on his uncle’s farm as a wood cutter.
A few months later the two friends get together for a drink. Oliver appears stressed out, he tells Roman how he’s working overtime and dealing with a lot of customers on a daily basis, he also mentions that his shift schedule is all over the place and he’s not getting much sleep. Roman tells Oliver how he’s not making much working for his uncle but at least he gets to eat organic farm grown foods like potatoes, meat, dairy, vegetables, fruits, and nuts for free. These two friends have taken their separate paths after college, though they keep in touch from time to time.
Roman is constantly inviting Oliver to join him at the gym. Oliver being a full time employee rejects Roman, telling him how he just doesn’t have the time. He tells Roman how he doesn’t even have time to cook some food, so he’s always ordering fast food on the go.
A few years pass by and the two friends’ lives changed more and more. Oliver married a girl he knew for a long time and has 2 kids. He has become a family man, though he’s still pretty busy at work having been promoted as a store manager. Now he’s got to be even more careful not to disappoint his boss. Oliver has gained some weight, especially around his belly and love handles, so he decided to start doing long distance jogs around his neighborhood a few times a week. He managed to lose a little weight but he feels anxious, doubtful, and occasionally suffers from some minor depression. After a little research Oliver concludes this is a normal thing, a lot of people have it, and all you can do is keep going and it will get better. After all he has a loving family, a secure job, and enough to get by, and is able to stay optimistic.
Oliver’s friend Roman doesn’t have much interest in getting married, he had a few girls here and there, but never a big commitment. With more time on his hands, Roman spent most of his saved up money to open up a small logging business and its doing fine. He has enough to get by and a little extra to continue his short distance track and weight lifting hobbies. Roman feels a little isolated from time to time, but once he starts business planning he’s too focused to feel any isolation.
After a few months the two friends get together once again. Roman is a little shocked looking at how chubby, soft, and unenergetic his good friend has become. On the flipside, Oliver is surprised to see Roman the same as he was in college but with a thick beard and a deeper voice. Roman demands that Oliver join him at the gym, but Oliver still runs his line of excuses and says that he jogs for hours a few times a week. Oliver then opens up more to Roman’s strong and calming presence, letting the truth out, telling Roman how he gets very anxious in front of many people and is embarrassed to go to the gym. Roman with sorrow in his eye is genuinely wanting to help this man that was once more like himself. He writes down a list of vitamin and mineral supplementations and herbs that will help Oliver out. Oliver thanks Roman but explains to him the family responsibility he has and that he can’t afford to spend any money for now.
Later that night Oliver tells his wife about his get together with Roman. His wife hearing how caring and responsible of a husband he is tells him she loves him and respects what he does for this family. In her mind she thinks though, how is my husband going to take care of this family if he can’t even take care of himself. She wants to respect him, but in her heart she feels distrust and pity towards him. Oliver’s wife seeks leadership in her life, but Oliver believes a woman should be free and do as she likes. So Oliver’s wife substitutes his lack of leadership by working “late” which actually means spending time with her male coworker. Oliver’s kids seek guidance and a role model in their life, yet Oliver is not fit to provide that because he’s never around due to his work schedule set by his boss. So his kids substitute that need by looking up to fictional characters from the movies they watch. And here is Oliver, working hard, giving everything including his manhood and health to keep his family “well”.
Another few years fly by. Roman found himself a good girl and she lives with him now. But that’s not Roman’s first priority. His first priority is his business. After some failure and frustration he managed to stay consistent with business and now became pretty successful. He has a couple employees working under his company and he has a few lumber yards he owns. Overall he’s making great money and travels pretty often. Running track and lifting weights aren’t hobbies for Roman anymore, they are a lifestyle. He actively competes in short distance sprints. Overall Roman is content with his life, to him this is just the beginning though.
Roman’s once good friend Oliver found out his wife’s been cheating on him for the past year. With a wrecked heart he turns to drinking to wash his problems away. When he’s not drinking he’s binging on sugary foods. Oliver is an obese man now. Most of his hard earned money is spent on his medical bills, having diabetes and minor heart problems isn’t cheap. His kids grow up eating cheap microwave food, following their father’s footsteps. See Oliver is in debt because of all his medical problems and with his job as a store manager he’s not paying off that debt anytime soon. Its not uncommon for Oliver’s kids to catch him crying in his room. Oliver’s conclusion of his life is that its unfair, he got unlucky, and he has medical problems that run in the family considering his mom had heart problems at an old age. Oliver envies Roman’s “genetics” and health, telling himself that Roman is just a luckier guy. Its not that he worked out consistently, ate good food, slept well, and took care of himself, its just that he got it easier in life and he doesn’t know the responsibilities Oliver has.
Everything is a Choice and You Make Choices Everyday and They Impact Your Testosterone and Your Life
You’ve figured out by now that Roman has high testosterone and Oliver has low testosterone. You may think I’m over exaggerating the impact testosterone has on your life, but I’m not. This story just goes to the extremes of both high testosterone and low testosterone.
You can see that everything is a choice. You make choices everyday not just once. Like in the story Oliver chose every single day not to hit the gym with Roman. He didn’t choose it once when Roman asked him, he chose it everyday.
Oliver didn’t invest a few bucks and some time in his testosterone and health. Well now he has all the time to sit in the hospital and all the money to spend on his medical bills.
Roman and Oliver’s Choices and How They Impacted Their Testosterone
Now let’s look at the choices Roman and Oliver made and see how it impacted their testosterone.
Roman – High Testosterone
- Short distance track – short distance track / sprinting / HIIT training increase growth hormone and testosterone. (Study 1) (Study 2) (Study 3) (Study 4)
- Weight lifting – weight lifting and resistance training in general increase testosterone and growth hormone. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5)
- Cutting wood – chopping wood or logs increases testosterone by 48%. (Study)
- Eating organic – the chemicals found in non organic foods increase estrogen, therefore decreasing testosterone. And they disrupt the endocrine system. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7) (Study 8) (Study 9) (Study 10) (Study 11) (Study 12)
- Eating foods like potatoes, meat, dairy, vegetables, fruits, and nuts – saturated and monounsaturated fat intake increases testosterone. And carb intake increases testosterone as well. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7) (Study 8) (Study 9) (Study 10) (Study 11) (Study 12)
- Self employed – studies find that self employed men have higher testosterone than men working for someone or for a company. (Study 1) (Study 2)
- Not married – studies find that men who don’t get married tend to have higher testosterone levels. Studies also find that men in long term relationships tend to have lower testosterone. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7) (Study 8)
- Opened a logging business – risk taking is associated with high testosterone. It works vice versa too, taking risks increases testosterone. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6)
- Focused when business planning – testosterone increases mood, focus, and overall well being. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5)
- Thick beard – although this is genetic, testosterone helps you grow a full and thick beard. (Study 1) (Study 2) (Study 3)
- Deep voice – The depth of your voice is determined during puberty. The more growth hormone and testosterone you had during puberty the bigger the vocal cords, resulting in a deeper voice. (Study 1) (Study 2)
- Consistent with the business – testosterone increases well being, mood, energy, and helps keep you consistent in reaching a goal. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5)
- Making great money – the more money you make the more your testosterone increases. Success and winning in general increase testosterone. (Study 1) (Study 2) (Study 3)
- Competes in short distance sprints – testosterone thrives with competition. It goes through the roof when you are competing, it doesn’t matter what you’re competing for as long as its competitive. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7)
Oliver – Low Testosterone
- Sedentary – being sedentary is like dropping a bomb on your testosterone levels. Any physical activity, even a short walk will increase testosterone. (Study 1) (Study 2) (Study 3) (Study 4)
- Stressed out – stress is directly linked to low testosterone and is one of the main causes of low testosterone. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7)
- Not getting much sleep because of shift schedule – sleep is the biggest impactor on testosterone, therefore lack of sleep is the #1 testosterone killer. Your testosterone and growth hormone are actually released during REM sleep. Sleep alone can double your base testosterone levels. Lack of sleep not only causes low testosterone, but is linked to a lot of health problems. There are tons of studies to back this up. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7) (Study 8) (Study 9) (Study 10) (Study 11) (Study 12) (Study 13)
- Fast food – Everyone knows fast food is unhealthy and bad for your testosterone. The cheap vegetable oils they use, the excessive freshness preserving chemicals, the occasional old food, and the pesticides in the food all lower testosterone and mess with your health. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5)
- Got married and had kids – studies show men who get married have lower testosterone and vice versa; men who have lower testosterone usually get married. Then studies show fatherhood lowers testosterone too. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7)
- Gained some weight – The fatter you are the less testosterone you have. Body fat converts testosterone into estrogen, so the more fat the more estrogen and less testosterone. Losing excess body fat can have a super impact on your testosterone levels. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6) (Study 7)
- Long distance jogs – working out is real great for testosterone and growth hormone production. There’s a limit though and if you break that limit you’re putting your body under a lot of stress, and as you know stress is a testosterone killer. This happens when you overtrain (lift heavy weights everyday) or when you do low intensity long workouts like long distance jogs. You’re just putting your body under a lot of stress and actually decreasing your testosterone and growth hormone production. The superior way to do it is high intensity short workouts. If the science doesn’t sell you on this one then just take a look at marathon runners and sprinters. (Study 1) (Study 2) (Study 3) (Study 4)
- Depression – depression and low testosterone are directly linked. Another interesting thing is testosterone cures depression. So depression is just a side effect of androgen deficiency. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6)
- Unenergetic – testosterone fuels energy. (Study 1) (Study 2)
- Anxious and embarrassed to go to the gym – anxiety and low testosterone go hand in hand. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5)
- Doesn’t lead his wife – Higher testosterone makes you more dominant in social interactions. Higher testosterone can also make you a better leader. Studies show that CEOs (leaders) of a company have higher testosterone on average than their employees. (Study 1) (Study 2) (Study 3) (Study 4)
- Drinking alcohol – alcohol in large quantities is proven to significantly lower testosterone levels. (Study 1) (Study 2) (Study 3)
- Binging on sugary foods – sugar intake lowers testosterone. (Study 1) (Study 2) (Study 3)
- Obesity – being obese is suicide to your health, testosterone, growth hormone, and all your hormones. (Study 1) (Study 2) (Study 3) (Study 4) (Study 5) (Study 6)
As you can see, every choice they made had a positive or negative impact on their testosterone and growth hormone.
There is one thing Oliver does in the story that actually increases testosterone. Can you find it? Comment below what you think it is.
21 Ways to Naturally Increase Testosterone and Growth Hormone
- Train short distance track / sprint / HIIT training.
- Lift weights, preferably heavy compound lifts such as deadlift, squats, bench press, and military press.
- Chop wood as a hobby or as a job.
- Switch to organic foods.
- Eat saturated fats, monounsaturated fats, plenty of carbs, meat, eggs, dairy, nuts, fruits, and vegetables. Avoid polyunsaturated fats, trans fats, and sugar.
- Become self employed or open a business.
- Don’t get married, at least not till your late 20s.
- Start taking more risks.
- Do things that make you feel better, calmer, and happier (generic, I know, but it works).
- Make more money, achieve more, accomplish more, conquer more.
- Be competitive. This can be in sports, at work, or even at a chess game.
- Stay active and fit. Never let yourself get sedentary.
- Cut out the stress in your life, wherever it may be – at work, at school, in your relationship. Cut it and enjoy the peace.
- Sleep at least 7-8 hours a night, make sure its REM sleep too.
- Drop the fast food or limit it greatly. Get yourself a girl that can cook, learn to cook yourself, or eat foods that don’t need cooking (nuts, fruits, vegetables, cheese, raw eggs, kefir, yogurt, …).
- Never allow yourself to reach a body fat higher than 14%. Ideally shoot for 8-12%. If you can’t see your abs, you’re over 14%.
- Avoid long endurance training like running marathons. Instead go for high intensity low volume.
- Lead people (your wife, coworkers…).
- Become more dominant, watch your posture, and don’t take shit from anyone.
- Don’t binge on alcohol like an alcoholic. The occasional drink won’t harm you at all. Its when you use alcohol as a way of washing your problems away instead of celebrating that you have a problem.
- Avoid sugar as much as you can. You’re not a kid anymore.
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