All protocols

Suggested as a general dietary pattern, especially during development: include a combination of quality proteins from animal and non-animal sources, plus fruits, vegetables, and starches.

Avoid pure carnivore or very pure vegan diets in teens and early 20s; both were described as likely to significantly decrease free androgens. In the late 20s, these approaches were described as potentially more reasonable.

Recommended throughout the lifespan and particularly in the teens, 20s, and 30s for brain development.

A sustainable pattern was described as vigorous exercise around 3 to 4 times per week, plus 3 to 4 additional sessions of less vigorous exercise such as Zone 2 cardio where you can hold a conversation. Vigorous examples included weight training and HIIT.

Regular vigorous exercise sessions longer than 60 minutes were described as not hormonally helpful.

Dates and raisins from Greece or Turkey were mentioned as potentially higher in boron.

Swish a small amount of olive oil around the mouth for a short period, then spit it out. This low-cost oral hygiene practice is promoted as a simple way to reduce oral bacteria and support mouth health, though the evidence base is limited and not strong enough for a broad recommendation.

Mentioned as a topical antiandrogen option for hair loss.

Topical spironolactone was said to be systemically absorbed; males were specifically warned not to use it unless prescribed by a doctor.

Discussed as likely only minimally systemically absorbed and not affecting systemic DHT, making it a potentially preferable topical antiandrogen for hair loss.

Use a water filtration system designed to reduce fluoride in drinking water, such as a countertop or gravity-fed filter, a refrigerator-fill filter, or a whole-house unit. The goal is to lower fluoride exposure at the tap while still making everyday hydration convenient and consistent.

For intentional weight loss, weigh yourself every day first thing in the morning, ideally after urination and bowel movement, then use the weekly average and compare it to the next week's average rather than reacting to single-day fluctuations.

For vegans, isolated plant protein is recommended because whole plant sources can make it difficult to get enough protein without excess calories.

Soy is recommended as one of the better vegan protein sources because it is a complete protein with a PDCAAS of 1; using it once or twice a day is said not to affect testosterone or estrogen.

Potato protein isolate is highlighted as having an essential amino acid profile similar to whey.

Adding free leucine to lower-quality plant proteins is recommended to improve muscle protein synthesis signaling; example dose given is about 1 g leucine in capsule form with a meal.

Corn protein is highlighted as high in leucine and useful when blended with other plant proteins such as soy and pea to create complementary amino acid profiles with more leucine and broader essential amino acid coverage.

When filming movement for assessment, perform 3 to 10 repetitions per angle, slow and controlled; bodyweight only is sufficient.

Look for symmetry front-to-back, left-to-right, and between limbs when reviewing movement video.

Look for stability by seeing whether you can control the movement slowly and hold positions without shaking or shifting. Use pauses at the bottom for 3, 5, or 10 seconds to evaluate control.

Determine whether flaws are due to lack of awareness rather than true movement limitations.

Stand still and jump forward as far as possible; measure from the start line to the back of the heel on landing. A crude benchmark is being able to broad jump approximately your body height; for females, reduce that benchmark by about 15%.

Use either a hand-grip dynamometer or a dead hang from a bar thin enough to wrap the whole hand around. For men, minimum grip strength target is about 40 kg and ideally above 60 kg; for women, about 35 kg minimum and above 50 kg is strong. Left-right difference should not exceed about 10%. For dead hang, minimum target is 30 seconds, 30–50 seconds is decent but improvable, and above 60 seconds is generally good.

For dead-hang testing, use a normal pull-up bar or rack bar rather than a thick or fat-grip implement to avoid a false reading.

Use a leg extension test as a standardized, lower-skill alternative to a back squat. A simple benchmark is a bilateral one-rep max equal to body weight; after age 40, the target can decline about 10% per decade. If uncomfortable testing a true one-rep max, use a near-max load for as many reps as possible, keeping total reps under five, then use an online calculator to estimate one-rep max; accuracy declines once repetitions exceed about five.

Hold a kettlebell or dumbbell in front of the chest and sit in the bottom of a squat to assess position, core strength, and low-back stability. Intro benchmark: one-third body weight for 30 seconds. Stronger benchmark: about half body weight for about 45 seconds.

Avoid maximal testing when technical proficiency is inadequate or injury risk is high.

Use fat-free mass index from body composition data to determine whether muscle mass is sufficient for health. For men, target about 20 or higher, with below 17 indicating severe insufficiency; for women, target about 18 or higher, with below 15 indicating severe insufficiency. Interpretation assumes body fat is probably below 30% for men and below 35% for women.

Use a front plank, side plank, and push-ups as muscular endurance tests. Targets: front plank 60 seconds, side plank 45 seconds, and if capable of doing push-ups, 25+ consecutive full-range push-ups for men or 15+ for women. For push-up testing, use full elbow lockout at the top and chest touch or close to the ground at the bottom, and do not pause; any break counts as a failed test.

After reaching maximal exhaustion, measure heart rate recovery as a better metric than peak heart rate itself. Target about a 30 bpm drop in the first 60 seconds and about 60 bpm by two minutes.