In this episode 75 protocols
▶ 8:59 Change lifestyle and habits during puberty to reduce obesity Behaviors “So puberty is a time, and if we're talking specifically about males, think of it as a time where if you have obesity, as a child, you could potentially use that time to change your lifestyle and habits and reset things and it is a bit easier.” ▷ 10:37 Resistance Training Behaviors “It is false when you're talking about just lifting heavy weights.” ▷ 13:23 Avoid dirty bulking Behaviors “I would say an individual should limit the amount of abnormal body fat accumulation or dirty bulking indefinitely throughout their entire life.” ▷ 14:58 Physician-supervised body recomposition for youth obesity Behaviors “Under the supervision of a physician, it is certainly safe to change your body composition. In pediatric obesity medicine, you're often talking about a recomposition, or a renormalization of the growth curve compared to peers.” ▷ 17:57 Monitor hormones with physician-guided blood work Behaviors “I think we should do the same thing with humans as well... you want to monitor that progress across a person's lifespan.” ▷ 22:43 Sleep Behaviors “In puberty, sleep is particularly important, of course... trying to get enough quality sleep, at least 80% of the nights of your life.” ▷ 22:57 Include Dairy Diet “For example, during puberty, if you're consuming dairy and then all of a sudden, you cut out all dairy, dairy can help increase IGF-1 and free IGF-1.” ▷ 23:30 Vitamin D Supplements “You want to have adequate vitamin D. Vitamin D helps with testosterone production. It helps, again, with bone mineralization and stature.” ▷ 24:29 Eat a balanced diet with quality protein, fruits, vegetables, and starches Diet “would you say that on balance that most people would benefit from eating a combination of quality proteins from animal sources and non-animal sources, fruits, vegetables, and starches?” ▷ 24:40 Avoid restrictive diets that lower androgens in teens and early 20s Behaviors “What do you think, for instance, about people following a pure carnivore or a very pure vegan diet in their 20s and 30s? In their late 20s, it might be a reasonable option. In early 20s and certainly teens, it is a horrible idea because it is likely to significantly decrease your free androgens” ▷ 25:14 Fiber Diet “Fiber is going to be paramount in kind of like setting your set point of your gut microbiome the rest of your life.” ▷ 25:20 Prebiotic Fiber Diet “There is prebiotic fiber, which you could think of as fish food for your good gut microbiome... Throughout the lifespan, particularly important in the teenage 20s, 30s, because it helps with brain development.” ▷ 25:52 Essential Fatty Acids Diet “And would you say that the prebiotic fiber and getting essential fatty acids, that would be important to do throughout the lifespan... Throughout the lifespan, particularly important in the teenage 20s, 30s, because it helps with brain development.” ▷ 26:32 Multivitamin Supplements “It's generally safe to do anyway. I do not think everybody needs a multivitamin. The more exclusionary your diet is, for example, if you have celiac disease or if you're planning on fertility soon, then perhaps it's more reasonable to take a multivitamin.” ▷ 26:54 Use caloric restriction only when carrying excess body fat Behaviors “if somebody is overweight, they have an excess fat adipose tissue, then getting rid of some of that adipose tissue through caloric restriction and exercise, provided it's done not too fast in a healthy way, is going to be beneficial for testosterone in the long run.” ▷ 28:33 Stress Management Behaviors “Stress is probably the next one... if someone is overstressed, then they can have, it can put all the other stress, other lifestyle pillars, and then they stop dieting well, they stop exercising, and everything else can go askew.” ▷ 31:12 Find a movement pastime to last a lifetime Behaviors “Everyone should get outside and find a movement past time to last a lifetime.” ▷ 36:13 Use the ADAM questionnaire Behaviors “There is screening questionnaires designed for example an atom questionnaire... it's a lot easier to look at men's health and hormone related health it's called an atom question adam question” ▷ 42:48 Avoid frequent masturbation Behaviors “if it is a very frequent habit, certainly daily or more than once a day would be very detrimental from a hormonal component” ▷ 43:23 Avoid pornography Behaviors “And that's just for masturbation. With pornography, with porn use as well, it would likely be worse.” ▷ 50:38 Exercise regularly with mixed intensity Behaviors “For really vigorous exercise around three to four times a week is very sustainable over a period of time.” ▷ 51:17 Vary weight training intensity Behaviors “obviously you want to weight train very heavy from time to time as well because of more lean body mass growth” ▷ 53:48 Do not regularly train vigorously for longer than an hour Behaviors “do not it is not hormonally helpful to train especially regularly train vigorously for longer than an hour” ▷ 55:03 Maintain adequate protein intake Diet “even if you're maintaining adequate protein intake you might not be maintaining adequate iron intake or adequate vitamin d” ▷ 55:03 Maintain adequate iron intake Diet “even if you're maintaining adequate protein intake you might not be maintaining adequate iron intake” ▷ 55:08 Avoid very low carbohydrate intake during heavy training or caloric deficit Behaviors “perhaps low carbs as well very low free testosterone and they're simultaneously doing a lot of vigorous exercise” ▷ 56:09 Finish workouts while you still have energy Behaviors “One thing that i found to be tremendously useful is to finish the workout while i still have energy to not take myself to exhaustion” ▷ 1:01:46 Creatine Monohydrate Supplements “Let's mention creatine is the first one... it does slightly increase total testosterone and it also increases the conversion of testosterone to dihydrotestosterone... I take five grams a day of creatine monohydrate.” ▷ 1:05:58 Betaine Supplements “Another one we can loop in with creatine is betaine... One to three grams... No reason to cycle any of those.” ▷ 1:08:58 L-Carnitine Supplements “Usually I recommend for oral L-carnitine between 1,000 milligrams and up to 4,000 or 5,000 milligrams... when you inject it... between 500 milligrams up to... 2,000 milligrams... it increases the density of the androgen receptor” ▷ 1:09:37 Allicin Supplements “There's a compound in garlic called allicin... And this can help decrease the conversion to TMAO.” ▷ 1:09:37 Garlic Diet “There's a compound in garlic called allicin... this can help decrease the conversion to TMAO... I'm going to continue to take the 600 milligrams of garlic every time I take my L-carnitine” ▷ 1:12:43 Boron Supplements “So if you have a very high SHBG, boron can acutely help lower it, usually in a dose of five to 12 milligrams per day. It's not really a sustained effect” ▷ 1:13:01 Dates or raisins from Greece or Turkey Diet “So eating dates or raisins that are from those areas potentially have more boron.” ▷ 1:18:09 Tongkat Ali Supplements “What sorts of dosages of Tongkat do you recommend to your patients? Anywhere from 300 to 1200 milligrams a day... I take 400 milligrams of Tongkat Ali per day. I take it early in the day because it has a bit of a stimulant effect. And if I take it after 2 PM, it starts to inhibit my sleep... I don't see any reason to cycle it.” ▷ 1:24:58 Fadogia Agrestis Supplements “So the safe dose was an average of 300 milligrams a day... another regimen that I have people take is 600 milligrams every other day or 600 milligrams three times a week, often Monday, Wednesday, Friday... The more aggressive regimen would be 600 milligrams daily for a month and then take one to two weeks off.” ▷ 1:28:38 Take amino acids before bed Behaviors “Taking amino acids before you go to bed could potentially help with growth hormone release just because most growth hormone is released while you sleep.” ▷ 1:31:12 Avoid eating for two hours before bed Behaviors “it is helpful to avoid eating for two hours. So the general rule of thumb is avoid eating about two hours before bed.” ▷ 1:31:20 Do not use fasting specifically to optimize growth hormone if signaling is already normal Behaviors “fasting otherwise, specifically for growth hormone optimization in someone who already has normal growth hormone signaling is not helpful.” ▷ 1:32:04 Iodine Supplements “You want to have a balance of iodine... I believe it's like 200 micrograms per day... You need more iodine if you consume more goitrogens.” ▷ 1:33:00 Iodized Salt Diet “Iodized salt does prevent goiter, but it is not necessarily the ideal form of iodine.” ▷ 1:33:07 Eat ocean-derived iodine sources Diet “Good forms of iodine often come from the ocean.” ▷ 1:33:17 Eat cruciferous vegetables Diet “So trying to eat some cruciferous vegetables each day would be the best way to improve thyroid hormone. Along with plenty of iodine.” ▷ 1:35:34 Avoid online peptides from questionable sources Behaviors “I am very wary of particular sources that are sold online that are not clean. They contain contaminants and it could be dangerous.” ▷ 1:53:45 Protect testicular fertility from heat Behaviors “Some of this has to do with heat damage to the testes. So potentially cold therapy could be helpful for that.” ▷ 1:55:19 Avoid tight fitting clothing Behaviors “tight fitting, very tight fitting clothing is another one. And soon they have fertility” ▷ 1:55:55 Avoid smoked cannabis Behaviors “Smoked cannabis, I would say diminishes testosterone, increases prolactin. That's a no.” ▷ 1:56:06 CBD Supplements “CBD, not particularly harmful. Smoked CBD, I'm not sure.” ▷ 1:56:45 Avoid nicotine Behaviors “Nicotine is particularly concerning, not only for testosterone, but also for estrogen... it's a dose dependent effect on your hormone profile.” ▷ 1:57:58 Phosphatidylserine Supplements “For example, acetylcholine precursors like alpha-GPC, phosphatidylserine, phosphatidylcholine.” ▷ 1:57:58 Phosphatidylcholine Supplements “For example, acetylcholine precursors like alpha-GPC, phosphatidylserine, phosphatidylcholine.” ▷ 1:57:58 Alpha-GPC Supplements “there's just better ways to optimize your nicotinic receptor activity. For example, acetylcholine precursors like alpha-GPC” ▷ 1:58:39 Avoid prolonged seated cycling Behaviors “it can be very, very concerning, especially if you're seated while cycling, especially if you're putting a lot of pressure on the perineum.” ▷ 1:59:50 Support pelvic floor health Behaviors “form is important if you're doing the Valsalva maneuver” ▷ 2:02:48 Limit alcohol to no more than 3 to 4 standard drinks every two weeks Behaviors “I would not recommend more than, uh, three to four, you know, standard drinks, uh, one huge glass of wine is probably five standard drinks, but, um, uh, say every two weeks.” ▷ 2:04:39 Omega-3 Fatty Acids Diet “there are so many different, beneficial fats, omega threes” ▷ 2:05:04 Eliminate trans fats Behaviors “In general, you want to eliminate any trans fat, uh, unless it's trans fat from the remaining fat.” ▷ 2:05:23 Olive Oil Diet “But ingesting mostly olive oils” ▷ 2:05:23 Nut Butters Diet “maybe nut butters in, in limited amounts because they're very calorie dense, but, um, unless people are trying to increase their calories, in which case they're a great source of calories” ▷ 2:05:33 Butter or Ghee Diet “small amounts of butter or ghee, probably. Okay. But not excessive amounts.” ▷ 2:07:27 Tadalafil Supplements “In general, I recommend no higher than 10 milligrams a day, usually just two or five milligrams... Another benefit or other use of Tadalafil is that it increases the density of the androgen receptor” ▷ 2:08:41 Monitor PSA Behaviors “Certainly monitoring PSA, prostate-specific antigen, is important... if you do take a 5-alpha reductase inhibitor, like finasteride or dutasteride, often these will cut your PSA in half.” ▷ 2:13:19 Ketoconazole Supplements “they can use things that are topical antiandrogens. Ketoconazole is one of them.” ▷ 2:13:23 Topical Caffeine Supplements “Caffeine is actually another one... Topically, the caffeine enters the scalp and crowds out, like somewhat crowds out the androgen. It is a weak effect.” ▷ 2:14:11 Avoid topical spironolactone unless prescribed Behaviors “unless your doctor specifically prescribes that for you, especially as a male, do not use topical spironolactone.” ▷ 2:14:27 Topical Dutasteride Supplements “Topical dutasteride, is likely a tiny bit systemically absorbed... So topical dutasteride will not affect your systemic DHT at all” ▷ 2:15:11 Avoid turmeric if it lowers DHT or vitality for you Behaviors “taking turmeric really crushed my DHT levels and I did not feel good... The moment I stopped taking turmeric, felt great again.” ▷ 2:15:34 Turmeric Supplements “Some people that can tolerate it well, it's actually great for the prostate. But most of the action, it does not need to be bioavailable. It acts on the gut microbiome.” ▷ 2:15:54 Avoid black pepper fruit extract Behaviors “a lot of it is put with black pepper fruit extract, which is also known as biopurine, which is actually also a 5-alpha reductase inhibitor and it affects liver cytochromes... I also avoid that like the plague” ▷ 2:16:58 Saw Palmetto Supplements “One, saw palmetto is also a 5-alpha reductase inhibitor, but only a couple, but only a couple of the isoenzymes.” ▷ 2:19:33 Avoid BPA exposure Behaviors “So I do avoid drinking out of cans that are plastics that may have BPA or bisphenol A in them... I do avoid BPA” ▷ 2:20:01 Water Testing Service Tools “I also test my water. I use a water testing service” ▷ 2:20:01 Test your water Behaviors “I also test my water. I use a water testing service, and I test it both after it's through my water filter and the tap water” ▷ 2:20:04 Water Filter Tools “I use a water testing service, and I test it both after it's through my water filter and the tap water” ▷ 2:20:56 Avoid processed mac and cheese during pregnancy Behaviors “And I actually added processed mac and cheese to that list.”