Shadowing Practice: I Went From 500 to 857 Testosterone at 48 (5 Simple Tips) - Learn English Speaking with Video

Choose a practice mode

Each mode opens a full-screen practice room.

407 sentences

If sentences are too short or too long, click Edit to adjust them.

I'm 48 years old and my testosterone is 857.

I take no drugs, no hormones, I never have.

In this video, I'm going to show you how to keep your testosterone above 800 after 40 years old.

But those of you that are less than 40 years old, this also applies to you

because I know there are a lot of younger guys in their 20s

or 30s or even late teens struggling with low testosterone.

So in this video, I'm gatekeeping nothing.

I'm going to show you everything I do to keep my testosterone above 800.

Let's go.

Overtraining will crush your testosterone just like undersleeping will.

If you need pre-workout to go to the gym, you are underslept and undernourished.

Eat a steak and take a nap and go to the gym tomorrow.

So exercise is valuable, but don't overdo it.

How do you know if you're overtraining?

I'm gonna tell you guys about the labs for testosterone in a minute, but I think the lab that's most useful is DHEAS ratio to cortisol.

When your cortisol goes up and your DHEAS goes down, that's when you're overtraining.

It's going to be different between different people.

I feel like I can train casually 30 to 45 minutes every day and not overtrain.

If you're lifting weights super hard, you're going to feel it when you're overtraining, right?

You'll feel your libido go down.

You'll feel your energy go down.

You feel like you're not fresh in the gym.

It's all kind of triangulated with sleep.

I think the cortisol, the DHGS ratio, and I'll put the optimum ratio here on the screen for you guys, is what you want to check for overtraining and then just go with your intuition.

I think most people can go to the gym three to four days a week

and be fine if you're going to the gym seven days a week, just keep this in mind, guys.

And if your testosterone is dropping, you might want to dial this back.

When I'm in the States, I come to the gym almost every day, but I don't go crazy, right?

I'm not trying to crush myself.

I will do push-pull type stuff, but I'm doing push-pull type stuff with my legs.

I like sled pushes and I like backwards walking.

That helps my knees, the ligaments there to support for surfing, et cetera.

And it's not too crazy.

If I can do these outside, it's even better.

Working out outside is a huge hack, guys.

You're getting ultraviolet light from the sun

Which has actually been connected with more vitamin d and more testosterone You're getting infrared light from being outdoors,

which improves mitochondrial function melatonin in all of your mitochondria Come

from infrared light You're getting full spectrum light without the enriched blue like you get indoors

and the light outside is not flickering That's stressful for our nervous system.

You guys know this the more time you spend outside the better you feel

So if you can work out outdoors even better, you're going to support your testosterone even better in the gym I like to do sled pulls to support my knees.

Shout out to Ben Patrick.

And sled pushes.

I do pull-ups.

I do a little bit of work for my core, some flutter kicks or some knee raises.

And I'll do some mobility stuff in the gym.

I might do box jumps.

And then I like to hit the punching bag.

Again, do what you like to do in the gym.

My gym workout is not magical.

What we know is that strength training probably improves muscle mass and that supports testosterone.

So do some strength training, don't overdo cardio.

That's going to crush your testosterone.

I like to do some mix of strength and cardio through the punching bag.

When I'm in Costa Rica, I'm just surfing and doing pull-ups and some of maybe the martial arts stuff.

So do what works for you in the gym, but don't overdo it.

Don't crush yourself in training because that will definitely tank your testosterone and get enough calories.

We know very clearly that inadequate calorie consumption will tank your testosterone also.

So don't do that, right?

Get enough calories.

Later in the video, I'm going to show you how I eat and how to compose your diet.

I think that makes sense from an animal-based or just overall food for a human's perspective, but don't restrict your calories.

That's going to hurt your thyroid, which is connected to your testosterone.

I've got a sauna tip that's super important for you guys when you're at the gym to maximizing your testosterone.

So follow me into the sauna here.

I'm going to show you a couple of things.

First thing is a sauna hat.

There's actually a pretty interesting study showing that in a cohort of people, a sauna over 200 degrees Fahrenheit, mostly over 210, 215, actually increases dementia risk.

So I always wear the hat in the sauna to protect my brain.

And since this is a video about testosterone, I brought some frozen beef, it's on brand, to ice my nuts.

There's good evidence that if you're in the sauna, this is affecting your fertility negatively, decreased sperm count, decreased sperm motility.

And you can say, oh, I don't care about getting to be pregnant.

I don't want kids right now.

But here's the deal.

I don't think you can separate sperm production and hormonal health.

So when you go in the sauna, if you really want to protect your hormonal health, especially if you're over 40, ice your balls.

You don't have to use a set of meat.

I just did that for the video for, so you guys would appreciate that.

But when I go in the sauna now, sauna hat and ice on the balls to protect my sperm because I actually do want to have kids.

And again, this is a whole video about how to optimize your testosterone.

So that's a great sauna hack for you guys.

Don't sleep on those things either.

You got to do everything right to keep your testosterone high as you age.

All right, now we're going to my house to show you the food.

So I'm back at the house and I just put all the food that I eat in like a day, obviously not the exact amounts on the table, but these are the foods I eat.

There is evidence that all of this food in many ways supports testosterone production.

The first thing to think about is what is not on this table.

There are no seed oils on this table.

There's actually evidence that consumption of seed oils shrinks your testicles.

Yes, I'll put a study here for you guys.

So I'm not eating seed oils.

I'm using beef tallow and I've got some butter.

I got this from a butcher shop here in Austin called Radius, an amazing butcher shop.

In fact, the meat is all from Radius.

The stock is from Radius.

There is a meta-analysis looking at fat types and higher saturated fat diets were associated with more testosterone.

I'll put a link to that one here too.

I actually had the guy who did that study on my podcast a while ago.

100

So your diet is probably one of the biggest absolute levers in testosterone production.

101

What else am I eating to support testosterone?

102

I'm getting enough calories.

103

So I'm eating squash, blueberries, getting honey.

104

I love the lineage honey, organic, raw glyphosate free.

105

It's hard to find honeys like that.

106

I'm getting fruit, organic oranges, apples, avocado.

107

I don't fear fat.

108

I don't fear sugar in fruit.

109

I don't fear calories.

110

I got some eggs, tons of nutrients and eggs that are supporting testosterone production.

111

Selenium, B vitamin, vitamin A, choline, all of that is in these foods.

112

I actually have some frozen liver in the fridge.

113

I forgot about this.

114

Boom.

115

And if you don't want to eat organs, if you don't want to eat liver, this is where something like heart and soil comes in.

116

This supplement has testicle in it and testicle contains androgens.

117

All of our supplements at Heart and Swale pass NSF and inform sports testing because none of them are contaminated with anything,

118

but this one fails because it actually contains testosterone and androgens in the testicles.

119

Whether or not that's part of the effect of eating testicles on humans is questionable.

120

I think it's more likely there are micro RNA and peptides in the testicle that are helpful for us.

121

But if you look at the reviews here, eating testicle and animal foods both seem to support testosterone production.

122

So I use six of these every day when I can't get fresh testicle.

123

And it gives me an opportunity to get some liver in here also, unless I can get fresh liver.

124

I've got some bone marrow here.

125

I've got some beef broth, some beef stock for collagen.

126

These are the foods that I'm eating.

127

I've got the vet steak, grass fed, grass finished, getting enough protein.

128

But the quality of your diet absolutely influences your body's ability to make testosterone.

129

So what am I thinking?

130

I'm thinking about getting one gram of protein from animal foods, either milk, this is raw milk, or meat, mostly from meat, per pound of body weight.

131

I'm 165 pounds.

132

It means I'm aiming for 165 grams of protein per day from animal foods.

133

The amount of carbohydrates I eat in a day is dependent on how active I am.

134

If I'm more active, more carbohydrates.

135

My macros might not work for you.

136

I probably eat 200 to 300 grams of carbohydrates a day, but I'm pretty active.

137

If you need less, eat less.

138

But I think most people do better with some amount of carbohydrates in their diet.

139

And maybe there's enough bio-individuality here that some people even do better with low carbohydrates.

140

But be honest with yourself, check your electrolytes, check your thyroid function to know how your body's actually doing based on what level of carbohydrates you're doing, either low or high.

141

But I feel better, my thyroid is better, my testosterone levels are better when I get enough carbohydrates.

142

When I was strict carnivore, my testosterone was around 500.

143

Recently, I checked it, My testosterone is 857.

144

But in general, with your labs, you want to make sure you're testing testosterone free in total, SHBG, full thyroid panel with T3, T4, free T3, free T4,

145

TSH, reverse T3, fasting insulin.

146

You probably want to get blood lipids.

147

You want to get HSCRP.

148

You want to get homocysteine.

149

Again, you have to know what's going on in your body.

150

I have shown my blood work so many times, and this is why I feel very strongly about telling you guys every time I do a video about testosterone

151

that I'm not taking hormones.

152

I don't take steroids.

153

I never have.

154

This is completely natural.

155

And you guys can probably tell I'm not a steroided out megalodon, right?

156

I'm just a normal human.

157

I have a muscular physique and I'm proud of that at 48.

158

And I have a robust testosterone at 48.

159

My testicles actually work because of all these things I'm thinking about in my life.

160

But check your labs.

161

Knowing what your blood work has is a key component of all this.

162

And I'll link to my blood work here.

163

I've done previous blood work analyses.

164

I'm going to do a full recent blood work analysis to prove to you guys, look, my LH and FSH are normal.

165

My testosterone actually is 857.

166

I don't take in clomiphene, even though Greg Doucette accused me of that in the past.

167

And I told him I'd bet in multiple rib eyes.

168

So Greg owes me multiple rib eyes.

169

I just have a healthy level of testosterone coming from my testicles because I support them in many ways.

170

And the diet is one of those.

171

I also take creatine every day, about five grams of creatine.

172

All of this goes to support my health and my overall testosterone production.

173

So let's summarize the diet, get enough calories, get enough carbohydrates was a big thing for me, get enough saturated fat and get enough protein.

174

I prefer protein from animal foods.

175

I prefer carbohydrates from things like squash, fruit like oranges, apples, and honey, glyphosate-free raw honey.

176

I'm definitely eating some organs, some testicles, some liver, I'm getting some creatine, and I'm using animal fats, the tallow and the butter, and I love raw milk when I can find it.

177

So this is how I eat to optimize my testosterone.

178

I know if you improve the quality of your diet and you construct a diet like something like this, your testosterone is going to go up.

179

Absolutely.

180

So that's what I eat.

181

Let's go upstairs in this Airbnb.

182

I'm going to take you guys to where the magic happens, and I'm going to show you how I optimize my sleep for my testosterone.

183

So let's go.

184

All right.

185

So we're going to go up to the bedroom.

186

Magic happens in here.

187

By magic, I mean sleep.

188

I'm in an Airbnb so it is what it is

189

but I'll show you guys how I think about sleep even when I'm in an Airbnb on the road.

190

The first thing I think about is getting to sleep on time

191

so I'm trying to get to sleep at the same time every night as much as I can.

192

When I'm in Costa Rica it's just after eight o'clock.

193

When I'm in the States it's probably just after nine o'clock and after dark, obviously it's the day right now, after dark I'm really only using red lights.

194

So these are portable red zero flicker leds these are what

195

i use at night i walk around the house with these

196

so i'm very protective of my circadian rhythm at night

197

and during the day the first thing i do in the morning

198

when i get up is i go outside

199

and get sunlight in my eyes i'm going to show you guys

200

that right now it's 7 30 in the morning i sleep in a little bit here

201

when i'm in austin

202

but i'm going to show you guys how i do this

203

i just got up i've got my band i'm gonna go outside of the airbnb

204

and find some sunlight to get into my eyes come on see it there's some sunlight over there i also do

205

morning grounding at this point.

206

Obviously in Costa Rica, I'm getting in the ocean in the morning as much as possible, which is super grounding.

207

But if I can find some grass with dew on it, that's great too.

208

It's much brighter outside in the morning than it is indoors.

209

Even if you turn on all the lights in your house, it's much brighter out here.

210

You can feel your pupils constrict.

211

You can feel your body sort of reacting to the photons out here.

212

And this is important.

213

This is telling my body, okay, it's morning time.

214

It's time to wake up.

215

It's time to blunt the morning cortisol spike, that cortisol awakening response, which is what you want.

216

and now it's time to think okay now I'm setting the clock and it's gonna be time in you know

217

12 or 14 or 16 hours so then go to sleep

218

so all right I found some grass I got bare feet

219

and you guys have seen me do this before

220

but I like to just stretch my shoulders

221

while I'm looking at the sun even

222

if it's cloudy outside guys in the morning or raining it's still gonna be much brighter

223

outdoors in the morning than it is indoors.

224

And you're going to be getting full spectrum light that isn't flickering.

225

If you're absolutely in a very dreary place, you can use a light box.

226

There are like 10,000 lux plus light boxes you can use in your house in the morning to entrain your circadian rhythm.

227

But getting light in the morning is critical.

228

And I'll be out here for at least 10 minutes.

229

And some of you might be drinking your coffee in the morning or something.

230

if you are drinking coffee you gotta check out the lineage

231

coffee it's definitely the best in the world organic shade grown pesticide free mold free i don't drink coffee

232

but if you guys are doing that sit outside

233

and drink your coffee or your tea in the morning

234

but this just feels like a good part of my morning

235

ritual i breathe deeply i relax i just kind of let myself come alive

236

and awake in the morning with the sunlight even

237

if it's rainy even if it's cloudy i will go outside and do this Even if it's cold, I will do this.

238

Obviously in Costa Rica, it's a little easier, but so many of the things I do in Costa Rica or here, you guys can do anywhere, but this is important and it's critical.

239

It's just, this is how I think you should start your day for sure.

240

And it definitely affects the symphony, the orchestration of all of your hormones.

241

Back here in the bedroom, I'm thinking about red light at night and I'm unplugging all the devices.

242

My phone is not in the room with me.

243

It's not on, it's not emitting any RFEMF at night.

244

I try to get the room as dark and as cold as possible.

245

I think 67 degrees is about the optimal.

246

The other thing I think about, and you guys might say this is too much, is the amount of CO2 in the room.

247

I travel with a CO2 meter, guys.

248

Right now, I've got the window open in here, but at night, I'm not necessarily gonna leave the window open because I want it to be cooler, but I want the CO2 to be as low as possible.

249

There's evidence that if the carbon dioxide in your room is over 900 parts per million at night while you're sleeping, this can affect sleep quality.

250

Obviously, we know the quality of your sleep is directly linked to your testosterone.

251

If you're sleeping like garbage, the pituitary, the brain is going to tell your testicles, don't make as much testosterone.

252

Your LH and FSH are going to go down.

253

So if you have low testosterone and your LH and FSH are low, it's that your brain isn't telling your testicles to make the testosterone.

254

A lot of that comes from poor sleep.

255

This definitely happens in residency and medical school.

256

Thankfully right now, I'm sleeping a lot more than that.

257

My testosterone is much higher.

258

So I'll leave the window open during the day to get the fresh air.

259

And then at night, the window is closed, but this is a crazy hack.

260

I actually turn the bathroom fan on in the bathroom.

261

So I'll use the fan in the bathroom at night to exhaust some of the air

262

and that keeps the CO2 in the room lower.

263

So when I wake up in the morning, the CO2 is around 650 parts per million.

264

If I don't put the fan on in the bathroom at night, then the CO2 in here can be 900 or even over a thousand parts per million.

265

Baseline CO2 is around 410 parts per million when you're outside.

266

That's what we like as humans.

267

Anything too high is definitely going to affect your sleep quality.

268

I travel with blue tape and I try to get things even darker than usual here around the edges of the windows.

269

You can see here, I actually even put blue tape over the red dot on the TV

270

because I hate that stuff at night.

271

And two things that I do when I'm sleeping.

272

I think Breathe Right strips are awesome.

273

Again, no affiliation with them, but they do open my nose up and then I use earplugs.

274

So I use the silicone earplugs at night it just helps me sleep better to not have tons of noises affecting me.

275

So sleep is critical and I'm trying to keep this a pretty big sanctuary for sleep when I'm traveling.

276

I didn't need to use them this time, but I also travel with trash bags that I will sometimes put on the windows to make it extra dark in here.

277

So that's the deal with sleep.

278

Obviously, I'm thinking about the quality of my bed sheets.

279

More and more Airbnbs are higher quality.

280

The sheets here are cotton, which is great if it's polyester sheets.

281

I'm bummed.

282

I've even traveled with my own sheets in the past, but I'm trying to limit my exposure to those plastic chemicals as much as humanly possible.

283

If I'm going to sleep at nine o'clock, I'm trying to be in bed by eight so I can wind down.

284

I might listen to an audio book on airplane mode or read a book, et cetera, but I'm really, really prioritizing sleep and thinking about all those things in the bedroom to get a good night's sleep.

285

So we've talked about exercise.

286

We've talked about nourishment and nutrition.

287

We've talked about sleep.

288

The last piece of this is your environment.

289

So I want to tell you guys briefly how I optimize my environment to keep my testosterone high.

290

It starts by avoiding plastic as much as possible.

291

I never drink water in plastic.

292

So check this out.

293

Even when I'm traveling, I'm going to find water in glass.

294

I'm still trying to figure out what the best type of water in glass is.

295

We did a bunch of testing at ABNRF, Animal Based Nutrition Research Foundation.

296

That's my nonprofit.

297

So I Instacarted some stuff.

298

I ordered a glass and they brought me some of these plastic bottles, which are a horrible facsimile.

299

So this is going to water some plants outside that don't really care about Forever Chemicals as much as I do.

300

And I'm going to recycle the plastic bottle.

301

But this is not the same as this.

302

So I'm trying to minimize plastic in every part of my life as much as possible the meat

303

that i got from radius butcher shop has been tested found

304

to have lower levels of plastics versus whole foods meat my

305

clothes are not synthetic this is a wool shirt it's amazon it's nothing special guys these are wool shorts

306

and this is important i have wool underwear

307

so you guys are getting the only fans right now too right i have no affiliation with this brand

308

but my underwear is made from wool i'm not wearing polyester underwear there have been interesting experiments in dogs

309

and in humans showing that when you sling your nuts and polyester, this can negatively affect the formation of sperm.

310

And I got to think, like I said in the sauna, that that is connected with the formation of hormones.

311

Obviously, you can't do it perfectly.

312

Yes, some of the meat that I eat is in plastic.

313

Yes, the raw milk that I got here in Austin is in plastic because I can't control it.

314

But in Costa Rica, if I can control it, I'm getting it all in glass.

315

And then I'm thinking about EMF in my environment.

316

If you guys are rolling your eyes of this, I would beg you to reconsider.

317

There's solid evidence now that if you leave your phone on next to your bed while you're sleeping, this can negatively impact sleep quality in humans.

318

And there's evidence that if you put your phone in your pants, that it can affect your sperm or even with women, could it affect your ovaries?

319

So I really need you guys to know this.

320

I always put my phone on airplane mode when it goes in my pants.

321

If you see me walking around the grocery store doing content, my phone is always on airplane mode.

322

What does that look like?

323

This is gray and the Bluetooth is gray.

324

A lot of times when people have their phone on, it all looks like this, right?

325

It's blue.

326

This phone is now putting out a significantly larger amount of non-native RF EMF.

327

But if your Wi-Fi looks like that and it's white, it's still on.

328

It's just not connected to a network.

329

If you really want to have it on airplane mode fully, they both have to be gray with a line through it.

330

That is fully on airplane mode.

331

And I'll show you what it looks like with the EMF meter right here.

332

So this is what the background levels look like right here.

333

I'm in Austin.

334

I'm standing a few feet away from the wifi router, which I'm going to talk about in a second.

335

And then look at how much this jumps up when I turn the phone on.

336

Oh, 2 million.

337

It went from 1,500 microwatts per meters squared to over 2 million microwatts per meter squared.

338

Your single greatest exposure to RF EMF, radio frequency EMF, is your phone.

339

The Wi-Fi router matters, but your phone is your biggest exposure.

340

Even if you live a few blocks from a 5G antenna or something, your phone is still the biggest exposure to you.

341

So when it's in your pants, it should be on airplane mode.

342

When you are talking to your phone here like this, bad idea. Have hands-free.

343

At least move it away from your head.

344

Use a speakerphone.

345

Use earphones.

346

Don't use AirPods.

347

I'm not a fan of those either.

348

At night when I'm in an Airbnb, I turn the Wi-Fi router off.

349

During the day, I'll use one of these.

350

It's a Faraday bag that I can put over the router.

351

If that doesn't work, I'll just deal with it during the day.

352

But you can see here, all right, I'm a few feet away from the Wi-Fi router.

353

I'm about 21,000 microwatts per meter squared.

354

If I take the Faraday bag off at the same distance,

355

it's probably five to 10 X, 56,000, 40,000.

356

You can use a little Faraday bag on the router and often the wifi still works,

357

but you can see it's significantly higher amounts of EMF when the wifi router is just on.

358

So why would you want to leave that on?

359

Why would you want that to be next to your head while you're sleeping?

360

Why would you want that to be in your kid's room?

361

Why would you want to walk around with a cell phone that's even stronger than

362

that in your pants all day or AirPods, which are stronger than that in your ears all day?

363

That's a significant amount of RF-EMF.

364

And people will say, oh, but RF-EMF isn't ionizing.

365

It doesn't have to be ionizing to negatively affect biological systems.

366

They'll say, oh, RF-EMF doesn't have enough power.

367

I don't know there's a significant amount of evidence

368

and the evidence continues to mount this RFEMF is maybe not benign for humans.

369

So I just try to mitigate it as much as possible.

370

I think if you're going to optimize your testosterone, you have to do a lot of things all at the same time.

371

And if it feels overwhelming, just do one thing at a time.

372

Don't be overwhelmed.

373

But any little thing you can do is a step in the right direction.

374

These are just all of the things I do.

375

And it's hard to know from a broad perspective, which of these things are most impactful, but it's easy for me now.

376

These are all habits.

377

These are what I do in my daily life.

378

And the result is pretty good.

379

My testicles still work well as a 48-year-old male, 857 testosterone.

380

So all of those things together are critical to consider when you're thinking about optimizing your testosterone.

381

So in summary, what have we talked about in this video?

382

A lot of stuff, but I think it could significantly impact positively your testosterone.

383

Don't overtrain.

384

Get some sunlight when you're training.

385

Train for strength.

386

Get animal protein.

387

Get animal fat.

388

Don't fear carbohydrates.

389

Get organs.

390

Get some whole package from hardened soil.

391

Get some testicles.

392

Protect your circadian rhythm.

393

Go outside.

394

Get sunlight your eyes in the morning go to sleep as

395

much as you can at the same time every day protect your environment during the day with avoiding blue lights

396

that are flickering red lights at night think about the quality

397

of your bedding natural fabrics think about the co2 environment in

398

your bedroom there's a lot of pieces here guys open windows

399

get a dark bedroom quality of your sleep matters get a solid amount of sleep

400

if you can that's absolutely going to impact your testosterone

401

and then your environment avoid plastics avoid unnecessary rf emf don't put plastic on your body Don't drink water out of plastic.

402

Decrease your environmental contaminants.

403

All of those things together, I know that if you do them, that will significantly improve your testosterone.

404

So hopefully this video has been helpful.

405

Send it to someone you know who needs to bump up their testosterone.

406

They'll thank you for it.

407

I'll see you guys in the next video.

Download App

Everything you need to speak fluently

AI PronunciationScore every sentence

IPA PracticeMaster every sound

VocabularyBuild your word bank

Vocab GameLearn while playing

Scan QR

Download on theApp Store Get it onGoogle Play

FOR YOU

Recommend Video

132 sentences

Vocabulary and speaking notes for this lesson

This video has 407 sentences and 4888 words to shadow. The speech runs for 22:33. The speaker talks fast, about 217 words per minute, so expect linked and reduced sounds. Only 79% of the words are among the 3,000 most common in English, so the vocabulary is demanding.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
testosterone noun	/tɛˈstɑ.stəˌɹoʊn/	Manly behavior, often of an aggressive or foolishly reckless nature.
calorie noun	/ˈkæləɹi/	A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
airplane noun	/ˈɛɹˌpleɪ̯n/	A powered heavier-than-air aircraft with fixed wings: a fixed-wing aircraft with at least one engine or electric motor.
sunlight noun	/ˈsʌnˌlaɪt/	All the electromagnetic radiation given off by the Sun; especially, that in the visible spectrum and that bathes the Earth.
bedroom noun	/ˈbɛdˌɹum/	A room in a house, apartment, hotel, or other dwelling where a bed is kept for sleeping.
pants noun	/pænts/	An outer garment that covers the body from the waist downwards, covering each leg separately, usually as far as the ankles; trousers.
exposure noun	/ɪkˈspəʊ.ʒə(ɹ)/	The condition of being exposed, uncovered, or unprotected.
sheet noun	/ʃit/	A thin bed cloth used as a covering for a mattress or as a layer over the sleeper.
grass noun	/ɡɹɑːs/	Any plant of the family Poaceae, characterized by leaves that arise from nodes in the stem and leaf bases that wrap around the stem, especially those grown as…
honey noun	/ˈhʌni/	A sweet, viscous, gold-colored fluid produced from plant nectar by bees, and often consumed by humans.
beef noun	/bif/	The meat from cattle or other bovines; especially, that from adults.
crush verb	/kɹʌʃ/	To press between two hard objects; to squeeze so as to alter the natural shape or integrity, or to force together into a mass.
wool noun	/wʊl/	The hair of the sheep, llama and some other ruminants.
radius noun	/ˈɹeɪ.di.əs/	The long bone in the forearm, on the side of the thumb.
hormone noun	/ˈhoɹmoʊn/	Any substance produced by one tissue and conveyed by the bloodstream to another to effect physiological activity.

Phrasal verbs you will hear

Word	Pronunciation	Meaning
go down verb		To descend; to move from a higher place to a lower one.
get up verb		To move in an upward direction; to ascend or climb.
go up verb		To move upwards.
walk around verb		To walk with no planned destination; to meander.
work out verb	/ˌwɝk ˈaʊt/	To calculate.
bump up verb		To increase something suddenly.
check out verb		To record the departure or withdrawal of someone or something (such as guests, employees, books, etc.).
figure out verb		To come to understand; to discover or find a solution; to deduce.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Conditional sentences if + clause, will/would + verb — a condition and its result	If that doesn't work, I'll just · if you do them, that will significantly
Present perfect have/has + past participle — a past action that still matters now	has actually been connected · have shown · I've done
Passive voice be + past participle — the focus is on what happens, not who does it	been connected · is connected · were associated
Relative clauses who / which + clause — extra information about a person or thing	thyroid, which is · guy who did · possible, which is

Pronunciation to watch

The speaker uses 181 contractions and reduced forms, such as I'm, don't, you're. Say them the short way, as you hear them.

The “th” sounds: thyroid /ˈθaɪ.ɹɔɪd/, rhythm /ˈɹɪð.əm/, breathe /bɹiːð/, synthetic /sɪnˈθɛtɪk/
The “sh” and “zh” sounds: exposure /ɪkˈspəʊ.ʒə(ɹ)/, sheet /ʃit/, crush /kɹʌʃ/, ratio /ˈɹeɪ.ʃoʊ/, consumption /kənˈsʌmp.ʃən/
Long words — get the stress right: testosterone /tɛˈstɑ.stəˌɹoʊn/, affiliation /əˌfɪliˈeɪʃən/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, experiment /ɪkˈspɛɹ.ə.mənt/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like testosterone, calorie, airplane.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: I Went From 500 to 857 Testosterone at 48 (5 Simple Tips) - Learn English Speaking with Video

Choose a practice mode

Download App

Testosterone for Women Over 40: What Doctors Miss muscle-first fitness after 40

Be more private.

PhD Gives His Take on Creatine for Longevity

How I Got to $500,000 Trading by 25

The Food Haul That Boosts Testosterone Naturally (7 Foods)

THE BEST TIME TO EXERCISE

I’m 53. These Tiny Habits Help Me Look and Feel Younger

5 Exercises to Improve Bone Density Even If You Have Arthritis

Overcome Burnout

The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity

What your push-ups are actually missing (feat. Red Delta Project)

I’m 47 and I’ve finally given up on my dreams.