#291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more | Derek, More Plates More Dates Pt.2

1. Prioritize Foundational Health Habits

Focus on diet, exercise, and sleep as they account for 90% of body composition and overall health outcomes; even performance-enhancing drugs yield minimal results without these core pillars.

2. Exercise Caution with Unregulated Peptides

Approach hormone replacement therapy and novel molecules with extreme caution due to prevalent irresponsible practices and unregulated products; prioritize foundational health habits over quick fixes promoted by influencers.

3. Opt for Accurate Hormone Testing

Choose LCMS (liquid chromatography-mass spectrometry) for testosterone and estradiol measurements, as enzyme-based immunoassays can be highly inaccurate, showing significant discrepancies.

4. Pause Biotin Before Blood Tests

Discontinue biotin supplements for at least a few days to a week before blood tests, as biotin can dramatically skew thyroid values and other hormone measurements, leading to inaccurate results.

5. Preserve Fertility with HCG on TRT

Men on TRT who desire to preserve fertility should consider concurrent HCG use to prevent testicular atrophy and maintain natural production, as recovery after long-term TRT can be arduous and not always successful.

6. Avoid Long-Term Clomid/Enclomiphene

Do not use Clomid or enclomiphene for long-term testosterone replacement therapy due to potential long-term estrogen receptor antagonism in various tissues and anecdotal reports of unstable mood.

7. Women: Dose Testosterone Cautiously

Women considering testosterone replacement must exercise extreme caution with dosing, as common recommendations often exceed natural physiological limits and can lead to irreversible masculinizing side effects.

8. Women: Monitor Testosterone Side Effects

Women using testosterone should meticulously monitor for side effects like clitoral enlargement, acne, facial hair, and voice changes, as some viralizing effects can be irreversible if not caught early.

9. Assess Testicular Health Before TRT

Before starting TRT, assess your testicular health and response by checking LH and FSH levels and potentially using HCG to gauge your testes’ ability to produce testosterone; this helps determine if hypogonadism is central or peripheral.

10. Optimize Natural Testosterone Production

Ensure adequate micronutrient intake (zinc, magnesium, vitamin D), sufficient macro intake relative to training demands, and proper recovery to optimize natural testosterone production, as deficiencies can significantly impact hormone levels.

11. Aim for Sustainable Weight Loss

Target a sustainable weight loss rate of no more than 1% of body weight per week (or about one pound) to avoid rapid adaptation, nutrient deprivation, and the risk of digging yourself into a metabolic hole.

12. Maintain High Protein Intake

Consume one gram of protein per pound of body weight daily, especially when in a calorie deficit, to preserve lean muscle mass and support muscle protein synthesis.

13. Gradually Adjust Calorie Deficit

Implement a gradual calorie deficit (e.g., 300 calories) and maintain it until weight loss plateaus for about a week, then make small, incremental adjustments (e.g., add cardio or reduce 100 calories) to avoid aggressive cuts.

14. Swap Calorie-Dense for Lighter Foods

To reduce calorie intake sustainably, replace calorie-dense foods with lighter options while maintaining food volume, such as lean chicken breast instead of red meat, or fat-free Greek yogurt.

15. Meticulously Track All Food Intake

For effective weight management, meticulously track all food intake, including sauces, drinks, and small tastes, by reading nutritional labels to become intimately aware of calorie and macro content.

16. Move After Meals for Fuel Partitioning

Engage in light physical activity, such as walking, after meals to improve fuel partitioning and blood sugar stabilization, which can optimize body composition.

17. Supplement Creatine for Performance

Supplement with creatine for enhanced gym performance, muscle volumization, and anti-catabolic effects, as it is considered the best over-the-counter supplement for performance and helps preserve muscle.

18. Use Caffeine for Energy & Appetite

Incorporated caffeine (up to 400mg daily) to reliably increase energy, enhance gym performance, and suppress appetite, especially when in a calorie deficit, as it is a well-studied and generally safe stimulant.

19. Make High-Protein Ice Cream

Utilize a Ninja Creami to create high-protein, low-calorie ice cream from whey isolate and sweeteners; this provides a highly satiating and delicious alternative to traditional desserts, aiding calorie restriction.

20. Eat Calories, Don’t Drink Them

To enhance satiety and reduce calorie intake, prioritize consuming calories in solid form over liquid, converting caloric beverages (excluding water) into slush or solidified formats where possible.

21. Use Diet Soda for Sweet Cravings

When in a calorie deficit and experiencing sweet cravings, opt for diet soda over calorie-rich desserts to satisfy a sweet tooth and avoid derailing body composition goals.

22. DHEA for Women on Oral Contraceptives

Women on combined oral contraceptives experiencing suppressed testosterone may consider supplementing with 50mg of DHEA daily to help restore total and free testosterone levels.

23. Individualize Progesterone Dosing for Women

For women using progesterone, aim to find an individualized dose (e.g., 50-100mg) that can be tolerated and provides benefits, as individual biochemistry varies significantly.

24. Progesterone for Men on TRT (Caution)

Men on TRT experiencing anxiety or sleep issues, especially with lower SHBG, might consider progesterone supplementation (50-200mg) to help balance sympathetic drive and mitigate disproportionately high free androgen levels.

25. DHEA Caution for Women with Normal Levels

Women with already normal DHEA and testosterone levels should be cautious about DHEA supplementation, as it often leads to common side effects like acne without significant additional benefits.

26. Yohimbine for Targeted Energy (Caution)

Consider Yohimbine (or alpha-Yohimbine) for targeted energy boosts and potential fat loss during intense calorie deficits or before cardio/training, but use with extreme caution as it can spike adrenaline and cause anxiety.

27. Consider Hunting for Lean Red Meat

For a budget-friendly and healthy source of lean red meat, consider hunting wild game like deer or elk, which can provide a year’s supply of unstressed, high-quality meat.