WEBVTT 1 00:00:00.200 --> 00:00:04.160 Welcome to Huberman Lab Essentials, where we revisit past episodes 2 00:00:04.360 --> 00:00:07.639 for the most potent and actionable science based tools for 3 00:00:07.759 --> 00:00:12.800 mental health, physical health, and performance. I'm Andrew Huberman, and 4 00:00:12.839 --> 00:00:16.519 I'm a professor of neurobiology and ophthalmology at Stanford School 5 00:00:16.519 --> 00:00:20.280 of Medicine, and now for my discussion with doctor Kyle Gillette. 6 00:00:20.519 --> 00:00:23.199 Doctor Gillette, great to have you back, Great to be back. 7 00:00:23.239 --> 00:00:23.559 Thank you. 8 00:00:24.079 --> 00:00:26.879 I'd like to begin with a question about what all 9 00:00:26.960 --> 00:00:30.399 males ought to do in order to optimize their hormones. 10 00:00:30.719 --> 00:00:33.159 What should they be doing, what should they avoid doing? 11 00:00:33.439 --> 00:00:35.719 If the goal is to have a long arc of 12 00:00:35.799 --> 00:00:39.759 healthy hormone optimization throughout the lifespan, there's many things that 13 00:00:39.799 --> 00:00:40.600 you should do. 14 00:00:41.039 --> 00:00:43.880 An analogy that I often make is when there's a 15 00:00:43.920 --> 00:00:46.359 brand new car that comes off the assembly line, you 16 00:00:46.399 --> 00:00:48.960 do a full scope of diagnostic workup, hook it up 17 00:00:49.000 --> 00:00:50.920 to the computer. And I think we should do the 18 00:00:50.960 --> 00:00:54.320 same thing with humans as well. Dear, in puberty, you know, 19 00:00:54.439 --> 00:00:58.119 obviously you're a functioning human, but I would say there's 20 00:00:58.159 --> 00:01:02.119 still development, and I think the human always develops. I 21 00:01:02.119 --> 00:01:05.000 don't think development ever ends, but you want to monitor 22 00:01:05.079 --> 00:01:08.519 that progress across a person's lifespan. 23 00:01:09.000 --> 00:01:11.280 What do you think are the key things to look 24 00:01:11.319 --> 00:01:13.920 for in blood work? I mean, testosterone is always the 25 00:01:14.040 --> 00:01:16.599 topic that comes up in the context of male hormone optimization, 26 00:01:16.680 --> 00:01:18.159 but certainly there are a lot of other hormones that 27 00:01:18.200 --> 00:01:19.120 are important as well. 28 00:01:19.840 --> 00:01:22.560 And with testosterone, you want to get either testosterone in 29 00:01:22.560 --> 00:01:24.959 an SHBG or a free testosterone. 30 00:01:25.000 --> 00:01:27.280 Could you define SHBG for our listeners please. 31 00:01:27.359 --> 00:01:30.280 It is sex hormone binding globulin. It is the protein 32 00:01:30.359 --> 00:01:33.879 that binds up all androgens and estrogen to the body. 33 00:01:34.200 --> 00:01:38.439 So the stronger the androgen, the stronger it binds. During puberty, 34 00:01:39.159 --> 00:01:43.840 strong androgens, especially DHT, which is the strongest bioidentical androgen, 35 00:01:44.599 --> 00:01:49.719 has a huge role a prominent role in secondary sexual characteristics. 36 00:01:50.200 --> 00:01:53.359 And if your SHBG is very high, then your DHT 37 00:01:53.599 --> 00:01:56.680 can run higher because it's not metabolized, but there's not 38 00:01:56.799 --> 00:01:59.359 quite as much free DHD, So you want to balance 39 00:01:59.400 --> 00:02:04.719 between a high enough free DHD and a high enough TOTALDHD. 40 00:02:04.959 --> 00:02:08.159 So, assuming that there's no major intervention, how often do 41 00:02:08.240 --> 00:02:10.800 you recommend that people get their blood work done. 42 00:02:11.199 --> 00:02:15.159 Using shared decision making with their physician. Usually a good 43 00:02:15.159 --> 00:02:17.000 followup is about six months. 44 00:02:16.719 --> 00:02:19.360 So on a daily basis, maybe you could just take 45 00:02:19.400 --> 00:02:22.520 us through the arc of a day and push out 46 00:02:22.560 --> 00:02:24.520 some of the protocols that you use or the things 47 00:02:24.520 --> 00:02:26.360 that you'd like to see your male patients use in 48 00:02:26.439 --> 00:02:28.919 order to try and optimize their hormones. 49 00:02:28.919 --> 00:02:29.360 S goattus. 50 00:02:29.599 --> 00:02:31.919 I'll briefly touch on some of the lifestyle pillars to 51 00:02:32.000 --> 00:02:35.879 start diet and exercise, or the first two. In puberty. 52 00:02:35.919 --> 00:02:40.280 Sleep is particularly important, of course, but with diet and 53 00:02:40.400 --> 00:02:47.639 exercise throughout a lifespan, you want to not exclude things 54 00:02:47.639 --> 00:02:50.680 that are helping you. For example, during puberty, if you're 55 00:02:50.719 --> 00:02:52.599 consuming dairy and then all of a sudden you cut 56 00:02:52.599 --> 00:02:55.680 out all dairy, dairy can help increase IGF one and 57 00:02:55.719 --> 00:02:56.680 free IGF one. 58 00:02:56.800 --> 00:02:59.639 And justin for our audience, maybe you just mentioned what 59 00:02:59.719 --> 00:03:02.439 I What having enough IGF one can do for us 60 00:03:02.479 --> 00:03:03.680 that's beneficial is. 61 00:03:03.800 --> 00:03:08.039 It helps you grow. It helps with genital development, secondary 62 00:03:08.080 --> 00:03:13.360 sexual characteristics and long bone growth, skin growth, hair growth, 63 00:03:13.400 --> 00:03:14.319 a host of things. 64 00:03:14.400 --> 00:03:18.120 So getting an array of nutrients that include dairy. What 65 00:03:18.199 --> 00:03:20.560 other sorts of nutrients are important during development? 66 00:03:20.719 --> 00:03:23.240 You want to have adequate vitamin D. Vitamin D helps 67 00:03:23.240 --> 00:03:28.039 with testosterone production, It helps again with bone mineralization and 68 00:03:28.400 --> 00:03:32.560 stature after an age of about twenty five, and there's 69 00:03:32.560 --> 00:03:35.280 not a strict cutoff, but up to about an age 70 00:03:35.280 --> 00:03:38.199 of twenty five. Optimizing your growth hormone and IGF one 71 00:03:38.400 --> 00:03:43.000 helps with bone density and bone growth. So from the 72 00:03:43.039 --> 00:03:46.520 dietary standpoint, you want to have enough free estrogen, not 73 00:03:46.639 --> 00:03:49.439 too much when you're growing, but you want to help 74 00:03:50.879 --> 00:03:54.800 basically stockpile bone to prevent a risk of osteoporosis or 75 00:03:54.840 --> 00:03:57.400 thin bones fractures when you're older. 76 00:03:57.479 --> 00:03:59.800 I realize that some of this relates to ethics and 77 00:04:00.199 --> 00:04:02.240 allergies and things of that sort, But would you say that, 78 00:04:02.400 --> 00:04:07.479 on balance, that most people would benefit from eating a 79 00:04:07.560 --> 00:04:12.240 combination of quality proteins from animal sources and non animal 80 00:04:12.240 --> 00:04:16.000 sources fruits, vegetables, and starches. I mean, what do you think, 81 00:04:16.040 --> 00:04:19.079 for instance, about people following a pure carnivore or a 82 00:04:19.199 --> 00:04:22.639 very pure vegan diet in their twenties and thirties. 83 00:04:23.079 --> 00:04:25.800 In their late twenties, it might be a reasonable option. 84 00:04:26.240 --> 00:04:29.160 In early twenties and certainly teens, it is a horrible 85 00:04:29.199 --> 00:04:33.560 idea because it is likely to significantly decrease your free androgens, 86 00:04:33.639 --> 00:04:36.439 so you will have less testosterone actin on receptors through 87 00:04:36.439 --> 00:04:36.879 the body. 88 00:04:37.319 --> 00:04:40.759 Are there any other micronutrients or macronutrients that people in 89 00:04:40.800 --> 00:04:42.680 their twenties and thirties should emphasize. 90 00:04:42.879 --> 00:04:45.680 Fiber is going to be paramount in kind of like 91 00:04:45.800 --> 00:04:48.600 setting your set point of your gut microbiome the rest 92 00:04:48.600 --> 00:04:52.240 of your life. There is prebiotic fiber, which you could 93 00:04:52.240 --> 00:04:55.560 think of as fish food for your good gut microbiome. 94 00:04:55.600 --> 00:04:58.040 Your gut microbiomes kind of like an aquarium or a 95 00:04:58.040 --> 00:05:00.600 fish tank. Any fiber or food that you're putting in 96 00:05:00.680 --> 00:05:03.399 your gut, it's either going to it's going to skew 97 00:05:03.439 --> 00:05:07.040 your gut microbiome towards something that is more beneficial or 98 00:05:07.160 --> 00:05:08.079 more detrimental. 99 00:05:08.399 --> 00:05:12.040 And would you say that the prebiotic fiber and getting 100 00:05:12.160 --> 00:05:15.600 essential fatty acids that would be important to do throughout 101 00:05:15.639 --> 00:05:17.920 the lifespan or just for the people in their twenties. 102 00:05:17.560 --> 00:05:21.920 And thirties throughout the lifespan, particularly important in the teenage, 103 00:05:21.959 --> 00:05:26.920 twenties thirties because it helps with brain development. You're certainly 104 00:05:26.920 --> 00:05:28.639 more of an expert than me when it comes to 105 00:05:29.800 --> 00:05:33.639 brain development, but it does continue to develop really throughout 106 00:05:33.680 --> 00:05:36.279 the lifespan, but certainly through the twenties and thirties as well. 107 00:05:36.319 --> 00:05:38.720 In a previous discussion of ours, I asked you about 108 00:05:39.240 --> 00:05:42.720 caloric restriction and testosterone, and if I recall correctly, the 109 00:05:42.800 --> 00:05:45.319 idea was that if somebody is overweight they have an 110 00:05:45.319 --> 00:05:48.600 excess fat at a post tissue, then getting rid of 111 00:05:48.600 --> 00:05:50.680 some of that at a post tissue but through chloric 112 00:05:50.759 --> 00:05:53.439 restriction and exercise, provided it's done not too fast in 113 00:05:53.439 --> 00:05:56.759 a healthy way, is going to be beneficial for testosterone 114 00:05:56.800 --> 00:06:00.360 in the long run. But that for individual who are 115 00:06:00.439 --> 00:06:03.040 not carrying an excess of body fat, caloric restriction is 116 00:06:03.040 --> 00:06:07.199 actually going to lower testosterone. First of all, do I 117 00:06:07.240 --> 00:06:11.120 have that correct? And second are there any addendums to 118 00:06:11.199 --> 00:06:12.720 that that you'd like to give us? 119 00:06:12.759 --> 00:06:17.519 Now that's correct. If you look at an individual in 120 00:06:17.560 --> 00:06:20.800 a caloric deficit, several changes will happen. One is that 121 00:06:20.839 --> 00:06:25.319 they'll have less building blocks for hormones. Another is that 122 00:06:25.360 --> 00:06:27.839 they will be in a catabolic state more often, so 123 00:06:27.879 --> 00:06:31.839 that balance of anabolism and catabolism will be different. They'll 124 00:06:31.879 --> 00:06:35.360 likely have less signaling from growth hormone and IGF one, 125 00:06:35.879 --> 00:06:39.040 and they'll also have the high SHBG that we defined 126 00:06:39.040 --> 00:06:42.120 earlier as the binding protein. So there are free androgens 127 00:06:42.399 --> 00:06:44.120 and free estrogens will go down. 128 00:06:44.519 --> 00:06:47.040 Now, what are some of the other pillars of creating 129 00:06:47.279 --> 00:06:49.360 the proper environment for hormone optimization? 130 00:06:49.839 --> 00:06:55.600 Stress is probably the next one. During both puberty but 131 00:06:55.639 --> 00:07:00.120 also the twenties and thirties, individuals are figuring out how 132 00:07:00.160 --> 00:07:02.720 they want to cope with stress and also figuring out 133 00:07:02.759 --> 00:07:05.240 what they want to choose to put their effort into. 134 00:07:06.720 --> 00:07:09.560 So if someone is overstressed, then they can have it, 135 00:07:09.600 --> 00:07:13.120 can put all the other lifestyle pillars, and then they 136 00:07:13.199 --> 00:07:17.600 stop dieting, well, they stop exercising, and everything else can 137 00:07:17.639 --> 00:07:18.160 go askew. 138 00:07:18.519 --> 00:07:20.319 What would it be some of the additional things that 139 00:07:20.399 --> 00:07:21.279 everybody should do. 140 00:07:21.600 --> 00:07:24.959 Another one is finding what your purpose is in life. 141 00:07:25.360 --> 00:07:27.680 So I call this spirit, but it's really just a 142 00:07:27.800 --> 00:07:31.800 self actualization component of Maslow's hierarchy of needs, which is 143 00:07:31.800 --> 00:07:34.079 basically your physical needs, your mental needs, and then your 144 00:07:34.120 --> 00:07:36.399 purpose in life, what you really like to do. 145 00:07:36.600 --> 00:07:39.439 The idea is not to pick the end goal, is 146 00:07:39.480 --> 00:07:42.759 to pick a goal and then once you reach that goal, 147 00:07:42.839 --> 00:07:45.639 to assess and then pick another goal and so on. 148 00:07:45.759 --> 00:07:47.680 I think sometimes when people hear about picking a purpose 149 00:07:47.680 --> 00:07:49.319 of like, oh, my goodness, I have to define sort 150 00:07:49.319 --> 00:07:53.920 of like naming oneself that you actually can change your 151 00:07:54.000 --> 00:07:57.000 goals and purpose over time. I'd like to take a 152 00:07:57.040 --> 00:08:00.319 quick break and acknowledge one of our sponsors, Element Element 153 00:08:00.360 --> 00:08:02.639 is an electrolyte drink that has everything you need and 154 00:08:02.680 --> 00:08:06.160 nothing you don't. That means the electrolytes sodium, magnesium, and 155 00:08:06.199 --> 00:08:09.480 potassium in the correct amounts, but no sugar. Proper hydration 156 00:08:09.600 --> 00:08:12.800 is critical for optimal brain and body function. Even a 157 00:08:12.800 --> 00:08:16.480 slight degree of dehydration can diminish cognitive and physical performance. 158 00:08:16.800 --> 00:08:20.360 It's also important that you get adequate electrolytes. The electrolytes sodium, 159 00:08:20.399 --> 00:08:23.519 magnesium and potassium are vital for functioning of all the 160 00:08:23.560 --> 00:08:26.720 cells in your body, especially your neurons or your nerve cells. 161 00:08:27.120 --> 00:08:29.519 Drinking Element dissolved in water makes it very easy to 162 00:08:29.600 --> 00:08:33.320 ensure that you're getting adequate hydration and adequate electrolytes. To 163 00:08:33.320 --> 00:08:36.320 make sure that I'm getting proper amounts of hydration and electrolytes, 164 00:08:36.600 --> 00:08:39.000 I dissolve one packet of Element in about sixteen to 165 00:08:39.000 --> 00:08:40.919 thirty two ounces of water when I first wake up 166 00:08:40.960 --> 00:08:43.279 in the morning, and I drink that basically first thing 167 00:08:43.279 --> 00:08:45.840 in the morning. I'll also drink Element dissolved in water 168 00:08:45.919 --> 00:08:48.799 during any kind of physical exercise. That I'm doing, especially 169 00:08:48.799 --> 00:08:50.720 on hot days when I'm sweating a lot and losing 170 00:08:50.799 --> 00:08:54.480 water and electrolytes. Element has a bunch of great tasting flavors. 171 00:08:54.759 --> 00:08:57.399 I love the raspberry, I love the citrus flavor. Right now, 172 00:08:57.399 --> 00:09:01.440 Element has a limited addition lemonade flavor is absolutely delicious. 173 00:09:01.519 --> 00:09:03.159 I hate to say that I love one more than 174 00:09:03.200 --> 00:09:05.759 all the others, but this lemonade flavor is right up 175 00:09:05.799 --> 00:09:08.879 there with my favorite other one, which is raspberry or watermelon. 176 00:09:08.919 --> 00:09:11.240 Again, I can't pick just one flavor. I love them all. 177 00:09:11.600 --> 00:09:13.440 If you'd like to try Element, you can go to 178 00:09:13.559 --> 00:09:17.720 drink Element dot com slash Huberman spelled drink lmnt dot 179 00:09:17.759 --> 00:09:21.039 com slash Huberman to claim a free Element sample pack 180 00:09:21.080 --> 00:09:23.799 with a purchase of any Element drink mix. Again, that's 181 00:09:23.879 --> 00:09:27.080 drink Element dot com slash Huberman to claim a free 182 00:09:27.159 --> 00:09:31.279 sample pack. I'd like to return to the key things 183 00:09:31.320 --> 00:09:33.480 that people should do, or I should say the key 184 00:09:33.519 --> 00:09:35.840 things that men should do to optimize their hormones. What 185 00:09:35.840 --> 00:09:40.240 do you think is a healthy, sustainable exercise regimen that 186 00:09:40.960 --> 00:09:44.919 anyone can follow that will also support their hormone status. 187 00:09:45.320 --> 00:09:49.039 For really vigorous exercise, around three to four times a 188 00:09:49.080 --> 00:09:51.879 week is very sustainable over a long period of time. 189 00:09:52.639 --> 00:09:54.519 On top of that, you could add in three or 190 00:09:54.559 --> 00:09:59.519 four more instances of less vigorous exercise. When they study 191 00:09:59.759 --> 00:10:04.759 the effect of exercise, specifically vigorous exercise, one area that's 192 00:10:04.759 --> 00:10:09.240 been studied is vigorous exercise episodes lasting longer than an hour, 193 00:10:10.080 --> 00:10:13.720 and they usually track it by a rating of perceived exertion, 194 00:10:13.799 --> 00:10:16.879 which isn't perfect and it's not extremely actionable, but it's 195 00:10:16.879 --> 00:10:20.240 helpful for clinical science. But the takeaway from that is basically, 196 00:10:20.879 --> 00:10:27.600 do not. It is not hormonally helpful to train, especially regularly, 197 00:10:27.639 --> 00:10:30.960 train vigorously for longer than an hour. 198 00:10:31.480 --> 00:10:34.919 These days, for better or for worse, I think for worse, 199 00:10:36.080 --> 00:10:41.879 younger guys are asking about and using testosterone replacement therapy 200 00:10:41.960 --> 00:10:42.799 so called TRT. 201 00:10:43.200 --> 00:10:45.240 Why in the world. 202 00:10:45.440 --> 00:10:51.159 Would any male in his teens or twenties or even thirties, 203 00:10:51.679 --> 00:10:54.960 whose blood levels of testosterone and estrogen are at the 204 00:10:55.000 --> 00:10:58.200 appropriate levels, meaning within the normal reference range, why would 205 00:10:58.200 --> 00:11:04.159 they take exogic testosterone Given all the negative effects on fertility, 206 00:11:04.919 --> 00:11:06.759 some of the challenges that it can present, if the 207 00:11:06.759 --> 00:11:10.759 dosages aren't quite right, et cetera, why would they do that? Certainly, 208 00:11:11.039 --> 00:11:15.039 if they are not being paid for a particular endeavor, 209 00:11:15.080 --> 00:11:16.919 like they're not making money. If they are playing a 210 00:11:16.919 --> 00:11:18.840 sports chances are they're not allowed to do that anyway. 211 00:11:18.879 --> 00:11:21.799 It's it's on the band substances list. So to me 212 00:11:21.840 --> 00:11:25.559 it just seems like a crazy idea. But then again, 213 00:11:25.600 --> 00:11:28.399 I'm of a generation that really hasn't thought about doing 214 00:11:28.399 --> 00:11:30.639 that stuff until people were in their forties and fifties 215 00:11:31.080 --> 00:11:34.639 or even never. So is there ever a case for 216 00:11:34.679 --> 00:11:38.159 somebody in their twenties or thirties to take testosterone? But 217 00:11:38.360 --> 00:11:41.159 if their blood levels are within the three hundred to 218 00:11:41.240 --> 00:11:44.480 nine hundred nanograms per desolat er reference range. 219 00:11:44.639 --> 00:11:48.000 You know, everyone has their different reason as far as 220 00:11:48.080 --> 00:11:52.600 like when does the benefit outweigh the detriment? Not very 221 00:11:52.639 --> 00:11:56.919 often if you're in your twenties, and certainly probably almost 222 00:11:56.919 --> 00:11:59.600 hardly never. There's always, you know, rare cases like Coleman 223 00:11:59.679 --> 00:12:04.519 syndrome and whatnot, but almost never if you're very young. 224 00:12:04.919 --> 00:12:07.960 Okay, So for people in their twenties, thirties and beyond forties, 225 00:12:07.960 --> 00:12:11.759 et cetera. Whose testosterone and estrogen levels are at the 226 00:12:11.759 --> 00:12:17.759 appropriate ratios and within the normal reference range libido energy recovery, etc. 227 00:12:18.320 --> 00:12:24.320 Are feeling at least workable for their lifestyle. For those people, 228 00:12:25.080 --> 00:12:29.039 what can they do besides get great sleep, train but 229 00:12:29.120 --> 00:12:30.960 not too hard or too often, et cetera, et cetera. 230 00:12:31.159 --> 00:12:32.720 What are some of the things in the realm of 231 00:12:32.720 --> 00:12:37.279 supplementation that can help them optimize their testosterone and estrogen 232 00:12:37.720 --> 00:12:42.600 without suppressing their own indogenous production of testosterone and estrogen. 233 00:12:43.200 --> 00:12:46.799 Let's mention. Creatine is the first one. Creatine is interesting 234 00:12:46.840 --> 00:12:49.480 because it has multiple different effects. That helps with amino 235 00:12:49.480 --> 00:12:53.639 acid synthesis. It also helps with oxidative stress. It can 236 00:12:53.679 --> 00:12:56.679 also serve as the backup fuel tank for your monochondria, 237 00:12:56.759 --> 00:13:00.519 so kind of holding backup atp and it does slightly 238 00:13:00.559 --> 00:13:04.240 increase total testosterone and it also increases the conversion of 239 00:13:04.279 --> 00:13:08.799 testosterone to die hydro testosterone, so potentially it's especially useful 240 00:13:09.080 --> 00:13:13.519 in men in their even their teenage years and their twenties. 241 00:13:14.039 --> 00:13:17.240 You mentioned the conversion of testosterone to dihydrag testosterone, and 242 00:13:17.279 --> 00:13:20.519 there is mythology out there that creatine can increase hair loss. 243 00:13:20.559 --> 00:13:23.080 I'm guessing because there's at least one study showing that 244 00:13:23.120 --> 00:13:27.840 creatine can increase DHD dihydrad estosterone and DHD is one 245 00:13:27.840 --> 00:13:31.440 of the primary hormones that can promote male pattern baldness. 246 00:13:32.200 --> 00:13:38.159 So the question therefore is does create creatine supplementation increase 247 00:13:38.200 --> 00:13:39.120 the rate of hair. 248 00:13:38.960 --> 00:13:44.639 Loss in each individual? Preventing hair loss is a very 249 00:13:44.679 --> 00:13:47.360 poor reason to creatine because it's not going to take 250 00:13:47.360 --> 00:13:52.559 you to a supra physiologic level. It's not going to 251 00:13:52.639 --> 00:13:58.679 increase your androgens to an unnormal level of binding. So 252 00:13:58.759 --> 00:14:02.039 I feel like this, if that was a reason to 253 00:14:02.159 --> 00:14:04.639 not take creatine for hair loss, then. 254 00:14:04.600 --> 00:14:06.840 That means sorry, you mean hair loss is not a 255 00:14:06.840 --> 00:14:09.080 reason to avoid taking creatine. 256 00:14:09.080 --> 00:14:12.399 Correct hair loss is not a reason to avoid taking creatine. 257 00:14:13.320 --> 00:14:16.440 Think of it as just bringing you to what you 258 00:14:16.559 --> 00:14:21.360 are naturally inclined to have. If your conversion of testosterone 259 00:14:21.360 --> 00:14:24.759 to DHD is already high, then often creatine does not 260 00:14:24.919 --> 00:14:28.840 affect this. It just kind of resets your balance between 261 00:14:28.879 --> 00:14:33.879 testosterone being aromatized to estrogen or being five alpha reduced DHT. 262 00:14:34.759 --> 00:14:36.679 So it's not going to speed up hair loss more 263 00:14:36.720 --> 00:14:40.840 than just naturally being a male does. So in some individuals, 264 00:14:40.840 --> 00:14:44.600 it will have no effect. In some individuals for whatever reason, 265 00:14:44.600 --> 00:14:47.679 they have almost no five alpha reductase activity. It will 266 00:14:47.679 --> 00:14:49.399 return them to natural or normal. 267 00:14:49.840 --> 00:14:53.759 So what other supplement based tools. Can people consider. 268 00:14:53.679 --> 00:14:56.120 Another one we can loop in with creatine is beta en. 269 00:14:56.480 --> 00:14:59.759 Some people are non responders to creatines. You can increase 270 00:14:59.799 --> 00:15:02.559 that to ten grams, or you can use its cousin 271 00:15:02.679 --> 00:15:06.519 beta en to help with amino acid synthesis and shunting 272 00:15:06.519 --> 00:15:09.919 of energy. Along with that, I would put L carnatine 273 00:15:10.399 --> 00:15:10.960 beta en. 274 00:15:11.559 --> 00:15:15.799 Do you recall what dosage people typically would take if 275 00:15:15.840 --> 00:15:18.600 they're a creating non responder. 276 00:15:18.200 --> 00:15:21.440 One to three grams in fact, So, yeah, several versions 277 00:15:21.440 --> 00:15:24.559 of creating have beta en mixed in because it helps 278 00:15:24.600 --> 00:15:27.320 with the processing of methianine and homocysteine. 279 00:15:27.600 --> 00:15:30.320 So if somebody is already taking creatine and likes it 280 00:15:30.360 --> 00:15:33.039 and responds to it, will raise my hand such as myself. 281 00:15:33.279 --> 00:15:36.879 Would adding beta en help or is it redundant? 282 00:15:36.879 --> 00:15:40.519 With creatine only if their homocystine is persistently elevated. And 283 00:15:40.559 --> 00:15:43.240 homocysteine is kind of like an inflammatory marker that can 284 00:15:43.279 --> 00:15:45.720 build up if you're not converting enough of it down 285 00:15:45.759 --> 00:15:46.320 the stream. 286 00:15:46.440 --> 00:15:48.960 How would I know just a blood test? 287 00:15:49.279 --> 00:15:52.720 So L carnatine, what are the ways to take L carnatine? 288 00:15:52.720 --> 00:15:54.960 I know that there's an oral form of capsules and 289 00:15:55.039 --> 00:15:56.600 there's injectibles, the injectibles. 290 00:15:56.600 --> 00:15:59.200 I think you need a prescription, Is that right correct? 291 00:15:59.240 --> 00:16:01.320 Do you need a prescript for the injectibles or you 292 00:16:01.360 --> 00:16:05.159 should really get a prescription for the injectables. When you 293 00:16:05.200 --> 00:16:08.919 inject it, of course at the supervision of your doctor, 294 00:16:09.000 --> 00:16:12.960 it's usually done intramuscularly. It's an aqueous solution, so it 295 00:16:13.000 --> 00:16:15.000 does not have like an oil or a carrier oil 296 00:16:15.000 --> 00:16:19.519 in it like tr like testosterone esters do. However, if 297 00:16:19.519 --> 00:16:22.519 you inject it to superficially, it's not going to make 298 00:16:22.559 --> 00:16:24.919 a rake anything. Often it just burns if you inject 299 00:16:24.919 --> 00:16:29.080 it subcutaneously, and it does not disseminate throughout the body 300 00:16:29.120 --> 00:16:34.200 as well. L carnatine potentially has localized effects if you 301 00:16:34.320 --> 00:16:38.000 inject it, if you ingest it orally, then it has 302 00:16:38.039 --> 00:16:40.879 a very low bioavailability, maybe only ten percent. 303 00:16:41.399 --> 00:16:43.639 So what are the dosages of lcarantine that one needs 304 00:16:43.639 --> 00:16:46.240 to ingest then if they want to get a benefit, 305 00:16:46.360 --> 00:16:50.120 Because I find only ten percent is being absorbed, it's 306 00:16:50.159 --> 00:16:51.480 probably a lot of L carnantine. 307 00:16:51.519 --> 00:16:52.960 How much should people take per day? 308 00:16:53.320 --> 00:16:57.000 Usually I recommend for oral L carnatine between one thousand 309 00:16:57.080 --> 00:17:01.120 milligrams and up to four or five thousand million, so. 310 00:17:01.120 --> 00:17:04.200 Wonder four maybe even five grams. 311 00:17:03.919 --> 00:17:06.680 Correct up to five grams a day if you're on 312 00:17:06.759 --> 00:17:10.680 that much, especially if you have a dysregulated gut microbiome, 313 00:17:11.119 --> 00:17:14.000 you should be concerned with TMAO, which is a potential 314 00:17:14.039 --> 00:17:18.519 carcinogen that both carnatine and coline can convert into, and 315 00:17:18.559 --> 00:17:21.920 your gut microbiota determine how much that happens. 316 00:17:22.079 --> 00:17:24.400 Is it true that I can offset any negative effects 317 00:17:24.400 --> 00:17:29.279 of alpha gpc colin that is NL carnatine that I 318 00:17:29.319 --> 00:17:31.119 take by ingesting garlic? 319 00:17:31.240 --> 00:17:31.799 Is that right? 320 00:17:31.920 --> 00:17:34.920 There's a compound in garlic called alison. I believe it's 321 00:17:34.960 --> 00:17:37.480 a L I ci in. It's also part of the 322 00:17:37.519 --> 00:17:42.319 scientific name the genus of types of garlic, and this 323 00:17:42.359 --> 00:17:45.839 can help decrease the conversion to TMO. Berberine actually slightly 324 00:17:45.880 --> 00:17:49.920 decreases the conversion to TMO as well, probably through alteration 325 00:17:49.960 --> 00:17:53.319 of the gut microbiome, and then just optimizing your gut 326 00:17:53.319 --> 00:17:57.079 microbiome can decrease conversion. So not everyone needs allison, but 327 00:17:57.160 --> 00:17:59.440 it's something that you should certainly consider. If you were 328 00:17:59.480 --> 00:18:00.920 on a HEIGHTE. 329 00:18:01.160 --> 00:18:04.119 I'm going to continue to take the six hunderd milligrams 330 00:18:04.319 --> 00:18:06.599 of gar like every time I take my L carnatine, 331 00:18:06.640 --> 00:18:07.680 But I'm going to skip. 332 00:18:07.440 --> 00:18:08.920 The berberene because berberine gives me. 333 00:18:08.880 --> 00:18:11.480 Brutal headaches, and it makes me create carbohydrates because it 334 00:18:11.519 --> 00:18:12.559 drops my blood sugar. 335 00:18:12.640 --> 00:18:15.599 It has many other effects, including the dawn phenomenon where 336 00:18:15.640 --> 00:18:17.480 it drops your blood sugar when you're sleeping and you 337 00:18:17.519 --> 00:18:18.519 can't even realize it. 338 00:18:18.599 --> 00:18:21.160 Okay, And what we did not talk about is what 339 00:18:21.279 --> 00:18:22.279 L carnatine does. 340 00:18:22.799 --> 00:18:26.640 It's a shuttle, so I think it's named carnatine palmetell 341 00:18:26.960 --> 00:18:31.440 coenzyme A. Basically, it's it just takes nutrients from outside 342 00:18:31.440 --> 00:18:34.359 your mitochondria and puts them in. It also has a 343 00:18:34.440 --> 00:18:37.680 unique effect, well not too unique because tadalafil actually has 344 00:18:37.680 --> 00:18:41.000 this effect as well, is that it increases the density 345 00:18:41.160 --> 00:18:44.480 of the androgen receptor and the cytoplasm of your cells. 346 00:18:45.319 --> 00:18:48.599 So even if your androgen receptor sensitivity doesn't change, and 347 00:18:48.680 --> 00:18:51.799 even if you doesn't testosterone does not change, you will 348 00:18:51.839 --> 00:18:55.240 have more testosterone binding to that increased number of receptors. 349 00:18:55.599 --> 00:18:59.200 Does one need to cycle L carnatine, creatine, beta. 350 00:18:58.960 --> 00:19:01.440 Ene, REO cycle any of those? 351 00:19:01.759 --> 00:19:04.960 What other supplements can one use to try and improve 352 00:19:05.319 --> 00:19:08.559 hormone profiles. And here I realize we're using a very 353 00:19:08.599 --> 00:19:11.000 broad brush because when we say improve hormone profiles, what 354 00:19:11.039 --> 00:19:14.240 are we really talking about? And for me, at least, 355 00:19:14.279 --> 00:19:18.640 I think about the subjective stuff. You know, do people 356 00:19:18.839 --> 00:19:20.720 feel like they are going to have more energy as 357 00:19:20.720 --> 00:19:22.880 a consequence of doing these things? Are they going to 358 00:19:23.000 --> 00:19:25.720 have the more optimized libido? Or are they going to have 359 00:19:25.920 --> 00:19:30.039 more optimized recovery from exercise? Right? Because I mean, it's 360 00:19:30.039 --> 00:19:32.279 not clear to me that taking one's testosterone from six 361 00:19:32.400 --> 00:19:33.920 hundred to eight hundred is always going to be a 362 00:19:33.920 --> 00:19:37.279 good thing, especially if estrogen is increasing in parallel. That 363 00:19:37.319 --> 00:19:40.079 could cause issues. It could certainly make things better, it 364 00:19:40.079 --> 00:19:41.279 could certainly make things worse. 365 00:19:41.519 --> 00:19:44.799 Right, Let's briefly mention vitamin D, which is also a hormone. 366 00:19:44.880 --> 00:19:48.720 It's actually a sterile hormone, and if you have deficient 367 00:19:48.799 --> 00:19:51.599 vitamin D and you replace it, then you will optimize 368 00:19:51.640 --> 00:19:55.160 your testosterone. It's also mentioned boron, so if you have 369 00:19:55.200 --> 00:19:58.640 a very high SHBG, boron can acutely help lower it, 370 00:19:58.759 --> 00:20:01.680 usually in a dose of five to twelve milligrams per day. 371 00:20:02.160 --> 00:20:06.079 It's not really a sustained effect, but boron is depleted 372 00:20:06.079 --> 00:20:08.759 in soils in many countries. I believe it's very high 373 00:20:08.839 --> 00:20:11.559 in soils in Grease and Turkey, so eating dates or 374 00:20:11.640 --> 00:20:14.519 raisins that are from those areas potentially have more boron. 375 00:20:15.000 --> 00:20:18.119 Boron also might be one of the reasons why the 376 00:20:18.160 --> 00:20:22.480 reference range for testosterone is much higher in those countries 377 00:20:22.880 --> 00:20:23.720 than other countries. 378 00:20:23.920 --> 00:20:26.839 And just to remind people that SHBG sex hormone mining 379 00:20:26.839 --> 00:20:30.160 globulin is attaching to the diesosterone molecule and limiting the 380 00:20:30.200 --> 00:20:32.640 amount of so called free testosterone that's available to have 381 00:20:32.720 --> 00:20:35.799 its impact on cells. Okay, so vitamin D three, I'm 382 00:20:35.799 --> 00:20:38.160 guessing you're talking about vitamin D three specifically when you 383 00:20:38.160 --> 00:20:40.960 say vitamin D and then boron five to twelve milligrams 384 00:20:41.000 --> 00:20:43.799 per day, right, and then what are some of the 385 00:20:43.839 --> 00:20:47.720 other things to optimize testosterone that are in supplement form. 386 00:20:48.200 --> 00:20:51.240 We can talk about things that affect the steroidogenesis cascades, 387 00:20:51.279 --> 00:20:53.039 So we could touch on ton cat ali. I know 388 00:20:53.039 --> 00:20:54.759 we've talked about that a little bit before. 389 00:20:54.519 --> 00:20:56.759 It and I'm guessing a number of people probably haven't 390 00:20:56.759 --> 00:20:57.759 heard that conversation. 391 00:20:58.119 --> 00:21:01.960 Also known as long jack and net upregulates several different 392 00:21:02.240 --> 00:21:06.680 enzymes in this steroidogenesis cascade and by that what you 393 00:21:06.720 --> 00:21:09.039 mean if and this is another good thing to google. 394 00:21:09.079 --> 00:21:12.160 I think anybody interested in a hormone optimization should understand 395 00:21:12.799 --> 00:21:16.960 where sterole hormones come from. They come usually from cholesterol, 396 00:21:17.279 --> 00:21:19.839 and they can be shunted off to vitamin D very easily. 397 00:21:20.160 --> 00:21:23.640 They can be shunted off to testosterone or estrogens or 398 00:21:23.680 --> 00:21:28.079 progestogens quite easily as well. But tonkat helps with the 399 00:21:28.160 --> 00:21:35.200 conversion of multiple key steps where you synthesize testosterone another 400 00:21:36.640 --> 00:21:38.920 I think of it as like a coenzyme or a cofactor. 401 00:21:39.000 --> 00:21:42.799