Engage in small, consistent lifestyle interventions over a long period for hormone health, as this approach is more effective than intense, short-term efforts.
Actively pursue health across physical, mental, and spiritual domains, understanding that these three aspects are interconnected and essential for overall well-being.
Focus on diet and resistance training as the two most powerful pillars for hormone health, with caloric restriction being especially helpful for metabolic syndrome.
Actively work to optimize and manage stress, as it directly impacts cortisol levels, mental health, and overall hormone balance.
Ensure adequate and quality sleep, as it is crucial for both hormone health and mitochondrial function.
Spend time outdoors to benefit from sunlight, which naturally encourages movement, and exposure to cold and heat, all contributing to overall health.
Schedule blood tests every three to six months for preventative purposes, ensuring both fasting and non-fasting samples are taken to get a comprehensive health picture.
When seeking better lab work or hormone testing, describe pertinent symptoms like decreased energy, focus, or athletic performance, as a specific pathology is not always required for lab indication.
Tailor your diet based on your unique genetics and biofeedback (how you feel), recognizing that dietary needs vary significantly among individuals.
Aim for a minimum of 150 to 180 minutes of Zone Two cardiovascular exercise per week, as this is a general recommendation for improving health span.
If you are obese or have metabolic syndrome, implement caloric restriction (including intermittent fasting) to improve testosterone levels and overall health span.
If you are young, healthy, and do not have metabolic syndrome, avoid caloric restriction as it can lead to a decrease in testosterone levels.
To enhance growth hormone output, especially overnight, consider intermittent fasting or at least avoid eating in the two to three hours before sleep.
If experiencing sleep disturbances like waking at 3-4 AM, investigate potential hormonal causes such as growth hormone deficiency or vasomotor symptoms of menopause/andropause.
For overall health optimization, women should know their testosterone levels, as this is as important as understanding estrogen and progesterone levels.
If starting Testosterone Replacement Therapy (TRT), be aware of the significantly increased risk of sleep apnea and potential hypersympathetic state, which can disrupt sleep.
Refrain from smoked marijuana, as it can increase aromatase activity, leading to higher estrogen levels and a subsequent decrease in testosterone by inhibiting LH and FSH.
Reduce high alcohol consumption, as it, along with other potent GABA agonists, can significantly decrease testosterone levels.
If considering testosterone supplementation, be aware that while it doesn’t cause prostate cancer, it can accelerate the growth of existing prostate cancer, requiring careful individual assessment with aging.
Aim for stable dopamine levels to prevent excessive prolactin, as high prolactin can inhibit the release of testosterone from the pituitary.
If concerned about elevated prolactin, consider eliminating foods like casein (milk protein) or gluten, which can act as mu opioid receptor agonists in the gut and increase prolactin.
Purposely build periods of separation into long-term relationships to allow dopamine levels to reset, fostering renewed excitement and connection upon reunion.
Anticipate that relationships will face crises and proactively plan for positive experiences or strategies to navigate these challenging periods effectively.
Always seek a doctor’s prescription and guidance for peptides, as they are heterogeneous in safety and can be dangerous if used incorrectly or sourced improperly.
Exercise caution with growth hormone-releasing hormone peptides due to significant risks, including potential tumor growth and increased cancer risk, similar to conditions with naturally high growth hormone.
Do not use BPC-157 if you have cancer or a high cancer risk, as it increases vascular endothelial growth factor (VEGF), which can promote blood vessel growth and potentially accelerate tumor growth.
If using prescription peptides, ensure they are obtained from a high-quality compounding pharmacy that rigorously cleans out lipopolysaccharide (LPS) to prevent inflammation and adverse reactions.
For hair loss concerns without systemic side effects, explore localized treatments like dutasteride mesotherapy, which decreases DHT conversion specifically in the scalp.
Be aware of the symptoms of Polycystic Ovarian Syndrome (PCOS), including androgen excess, insulin resistance, irregular periods, or infertility, and seek medical evaluation if present.
If diagnosed with PCOS, particularly with significant insulin resistance, focus on optimizing body composition and reducing body fat to help manage the condition.
For PCOS management, consult your doctor about insulin sensitizers like metformin or specific types of inositol (myo-inositol, D-chiral inositol) to improve insulin sensitivity.
If using melanotan, be extremely cautious with long-term administration, especially if you have a family history of melanoma or an undiagnosed melanoma, as it could promote its growth.
If a patient presents without a specific complaint, ask them to compare their current health to when they were 20 years old and identify any changes to gain insights into their hormone health and genetics.
When optimizing health as part of a family or close-knit group, pursue health goals together (e.g., nicotine cessation, hormone optimization) as a household unit for greater effectiveness.
Consider using a comprehensive foundational nutritional supplement (like AG-1) daily to fill dietary gaps, support gut microbiome health, and bolster immune function, mood, and mental focus.
If financially feasible, consider genetic testing to understand your individual metabolism of carbohydrates and sugars, but ensure a physician or expert can accurately interpret the results.
If your dihydrotestosterone (DHT) levels are low or your androgen receptor sensitivity is reduced, avoid bioavailable curcuminoids (e.g., turmeric, black pepper extract) as they can inhibit DHT conversion.
If experiencing hypoactive sexual disorder, particularly women pre-menopause with no libido, discuss brimelanotide (PT-141), an FDA-approved peptide, with your doctor.
Understand that caffeine’s primary impact on hormones is indirect, mainly by affecting sleep quality; otherwise, its direct effect on hormones like testosterone or estrogen is negligible.