Podcast Duration: 2:24:17
Podcast Release Date:10/12/22
A summary by Brandon Johnson, DC
5 Key Takeaways
Healthy eating during puberty has the best results for body composition (fat to muscle ratio) in adulthood
To promote healthy hormones, first change habits/behaviors, then add supplements, then take prescriptions if necessary
A healthy gut microbiome is necessary for optimal hormone levels
Excessive porn and masturbation can lead to poor hormone production in the body and brain
Maslow's hierarchy of needs must be met to maintain healthy hormone panel
Physical needs
Mental needs
Purpose in life
Andrew Huberman begins this episode by introducing Dr. Kyle Gillett. He is an expert in obesity medicine and hormone optimization. They begin their conversation by discussing the maturation of hormones throughout the male lifespan.
The Puberty Process
What is the first puberty?
Occurs in the first 3 months of life
DHEA is released that changes babies to children
What is the second puberty?
Occurs during adrenarche (The awakening of the adrenal gland)
Sex hormones are released
The change from child to adult
Puberty-in males
Easiest time for males to change body composition
Children who enter puberty early can have reduced height and stature
Growth plates close prematurely
Hormones and toxins in food can create an early onset of puberty
Identical twins
The one that begins puberty first is usually shorter
Lifting heavy weights at a young age does not stunt growth
"Dirty bulking" at a young age can stunt growth
Eating excess calories to put on mass
Too much caloric intake (over eating) releases Leptin hormone
Causes fat gain
Fat children tend to start puberty earlier
After discussing puberty, the conversation pivots towards promoting healthy hormone levels. The information given was specifically for male hormone optimization.
What Should Males do Daily to Optimize Hormone Levels?
First Change unhealthy behaviors
Nutrition, exercise, mental health
Then add supplementation
Then add prescription drugs if necessary
Recommended to start by getting blood work
Labs should be taken when secondary sex characteristics begin
Secondary sex changes include:
Hair growth
Genitalia change
Before the age of 18
Recommend blood work every 6 months after 18
Important lifestyle changes
Diet and exercise
Dairy can help IGF-1 (helps growth) during puberty
Dairy can help with bone growth/ density
Sleep
Especially in puberty
Adequate vitamin D
Helps with:
Bone growth/density
Testosterone production
Most important before age 25
Horrible to be vegan in teens and early 20's
Will decrease free androgens
Results in less testosterone acting on receptors in the body
Prebiotic Fiber is paramount for setting gut microbiome for healthy life
Very important at a young age because it can help with brain development
Multivitamins are not helpful when eating a clean diet
Often results in too many vitamins
Might be helpful to increase fertility
Intense fasting (caloric deficit) can lower testosterone if you don't have enough body fat
Deficits cause
Less building blocks for hormones
Puts you in a catabolic state (when the body is breaking down tissue stores for energy)
Less IGF-1 release during sleep
Free androgens and estrogens will decrease
Intermittent fasting
Potently increases growth hormone
Do not eat two hours before bed (especially carbs)
Emotional State and Hormones
Stress can disrupt all pillars of health
Releases too much cortisol (causes reduced metabolic health)
How do we cope with stress?
Prioritize spending time outside
Exposure to sunlight, cold and heat
Indoor light and air can have negative impacts on health
Exercise
Prayer or meditation
Counseling/ therapy
Social connections are important to support mental health
Maslow's hierarchy of needs must be met to maintain healthy hormone panel
Physical needs
Mental needs
Purpose in life
How do Males know if their Hormones are Healthy?
Get regular blood labs
Adam questionnaire (asks questions about energy, libido and motivation)
Not clinically valid
Athletic performance
Are you able to train and recover with the same frequency?
Motivation levels
Do you have consistent drive and energy?
Libido
Maintaining erection and ability to ejaculate
The Effect of Porn and Masturbation on Hormones and Mental Health
Can rewire brain to be aroused by images of sex rather than real sex
Frequent masturbation increases prolactin release
Several times per day can be detrimental for testosterone levels
Porn creates dopamine release (happy/pleasure hormone in the brain)
Dopamine wave pool
Describes natural ups and downs of happy/pleasure hormone
The higher peaks create a "larger trough" extreme lows
Cocaine and amphetamines cause large spikes of dopamine leaving levels much lower after
Porn mimics a similar response in the brain
Healthy and Sustainable Exercise Regiment for Hormones
Vigorous exercise 3-4 times per week coupled with 3-4 low to moderate intensity
Allows for proper recovery time
This amount of exercise requires proper nutrition and hydration
Vigorous exercise more than 1 hour can negatively impact healthy hormones
Balance between sympathetic and parasympathetic
Best to be high-strung during exercise and calm and lazy throughout the rest of the day
This allows for maximum rebuilding of tissues
What supplements Help with Male Hormones?
Creatine
Helps with amino acids synthesis (building muscle)
Slightly increases testosterone and DHT
Will not speed up hair loss (genetic components)
Correlation with hair loss is genetically given from maternal side
5 grams daily
Betaine anhydrous
Helps amino acid synthesis
Best to take if non responsive to creatine
1-3 grams daily
L carnitine
A peptide amino acid (low bioavailibilty if ingested)
Helps shuttle fatty acids to mitochondria (helps make energy)
Taking garlic (allicin) can help support healthy gut biome when taking L carnitine
1-5 grams daily
Vitamin D3
A sterol hormone that helps absorb calcium and phosphorus
600 IU dosage daily
Boron
Can decrease SHBG (sex hormone binding globulin)
High shbg can drastically reduce free testosterone levels
Free testosterone should be 1-2% of total T
5-12mg per day
Tongkat ali (long jack)
Helps with conversion in testosterone synthesis
Increases total and free T
Great supplement for people who eat low carb diets
Insulin and IGF-1 is lower in caloric restriction
Increases DHEA (steroid hormone)
300-1200mg per day
Fadogia Agrestis
Increases LH (luteinizing hormone) from pituitary gland
Increases testosterone levels
300mg daily
How to Create Healthy Thyroid Levels
Maintaining a balance of iodine
Goitrogens
Cruciferous vegetable -broccoli, brussels sprouts, cabbage
If you eat more of these you need more iodine
Boron
Helps support thyroid hormone release
Peptides and Hormones
Peptides are chains of amino acids between 2 and a couple hundred in length
Most common types
Ghrelin agonist
Hunger hormone which stimulates release of others
GH/RH receptor agonist
Increase growth hormone
Can help promote hormone release
Can improve muscular repair
Need more research
Safety and utility of peptides
Many people take them at levels that are too high
Some contain chemicals
Non pharmacy's use LPS which can create inflammation
Hormone Replacement Therapy
Testosterone
Exogenous hormones
Synthetic testosterone
Low dose more frequently is better
Every other day or 2-3x per week
100-120mg
Cypionate and enanthate most commonly used
Normal testosterone is high in morning and low in evening
TRT keeps levels constant throughout the day
HCG (human chorionic gonadotropin)
Made during first trimester of pregnancy
Can be taken to maintain sperm production while taking testosterone
High heat, hot tub and sauna kills sperm
Use ice pack on testes in sauna if trying to conceive
Stimulates thyroid
Clomiphene
Will increase testosterone
Creates negative feedback on hypothalamus
Crowds out estrogen on the pituitary gland
Do’s and Don'ts for Hormone Health
Smoking cannabis can decrease testosterone
Increases a hormone called prolactin (can cause infertility and low libido in men)
Smoked THC can also cause gynecomastia (male breast development)
Edible THC does not decrease testosterone
Nicotine especially from tobacco can decrease blood flow and impact hormone production
Alcohol significantly increases aromitization of testosterone to estrogen
Recommends a maximum of 2 drinks per week
Reduces LH and FSH causing decrease in testosterone
Saturated fats can increase testosterone
Low dose Cialis
Prescribed off label in low doses to increase blood flow to the prostate and reduce cancer risk
Recommended 2-5 milligrams per day for this effect