#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
Feb 26, 2024
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Derek, the fitness educator behind More Plates More Dates, returns to share his insights on hormones and their impact on health. He dives deep into the roles of testosterone, DHT, and DHEA in both men and women, discussing the complexities and risks of testosterone therapy for women. Derek also explores the latest trends in muscle growth, including the myostatin-follistatin debate, and offers strategies for sustainable fat loss without sacrificing muscle. He emphasizes the importance of accurate hormone testing and the potential dangers of gray market peptides.
Understanding the mechanisms of testosterone and DHT on muscle growth and male/female characteristics.
Exploring the complexities and potential risks of testosterone use in women through TRT.
Evaluating the benefits and risks of DHEA supplementation for men and women.
Discussing the role and importance of tailored progesterone supplementation for both genders.
Importance of measuring free testosterone levels for assessing hormonal balance.
Strategies used by bodybuilders for sustainable fat loss, including macro tracking and caloric deficits.
Deep dives
Importance of Accessible Longevity Science
The podcast focuses on translating the science of longevity into accessible information for everyone, aiming to provide the best content in health and wellness without relying on paid ads.
Exploring Exogenous Molecules Impacting Health
The conversation delves into various exogenous molecules affecting male and female health, such as testosterone, DHT, DHEA, and the impact on muscle protein synthesis, touched on by the guest Derek from More Plates, More Dates.
Discussion on Testosterone and Hormone Replacement
The conversation covers testosterone, its role, and the taboo around its use, especially in comparison to estrogen and progesterone. It highlights the varying regulations and potential implications of testosterone replacement in men and women.
Considerations for Hormone Replacement Therapies
The discussion expands to considerations for hormone replacement therapies, including the risks and benefits of using Clomid and HCG, the prevalence of TRT, and potential challenges in assessing and optimizing hormonal responses for individuals seeking hormone therapies.
Calories and Nutrient Tracking in Bodybuilding
Bodybuilders meticulously track their macronutrients, with protein being a key focus at one gram per pound of body weight to maintain muscle mass. They often aim for a split of 40% protein, 40% carbs, and 20% fat. They pay close attention to hitting their caloric goals, monitoring intake diligently to ensure they stay on track with their macros.
Sustainable Weight Loss Approach
For sustainable weight loss, bodybuilders emphasize a gradual approach, aiming for a 300-calorie deficit per day or a pound of weight loss per week. They prioritize protein intake for muscle retention, moderate carb intake for performance, and minimal fat to support hormonal function. By progressively adjusting their diet and monitoring their progress, they avoid rapid weight loss that can lead to metabolic adaptations and nutrient deficiencies.
Balanced Macronutrient Distribution
Bodybuilders maintain a ratio of 40% protein, 40% carbs, and 20% fat to support their training and preserve muscle mass during weight loss. They focus on lean protein sources, lower-calorie alternatives, and careful portion control to manage their intake effectively while meeting their body composition goals.
Importance of Activity and Energy Expenditure
In addition to nutrition, bodybuilders promote activity levels to optimize nutrient partitioning and metabolism. Regular movement, especially after meals, can enhance glucose control, energy levels, and overall body composition. This focus on physical activity complements their dietary strategies for sustainable weight management and performance enhancement.
Impact of Lifestyle on Weight Loss Plateau
It is important to gradually decrease calorie intake to avoid hormonal imbalances and nutrient deprivation while trying to break a weight loss plateau after averaging weight loss for a week. The speaker reflects on personal experiences with fasting affecting hormone levels and emphasizes the need for gradual changes to mitigate adverse effects.
Protein Ice Cream as a Dietary Hack
Creating protein ice cream by using a ninja creamy device allows for a low-calorie, high-protein treat that mimics the taste of regular ice cream. By blending ingredients like whey protein, non-caloric sweeteners, and frozen berries, a satisfying and nutritious dessert can be made to aid in satiety and macronutrient intake.
Exploring Fat Loss Pharmacology and Supplements
The podcast delves into the use of supplements like L-carnitine for fat loss, highlighting the difference in effectiveness between oral and injectable forms due to varying bioavailability. Discussions also touch on the potential impact of caffeine on appetite suppression and fat oxidation, emphasizing the importance of dietary choices over supplementation for weight cutting.
Critique on Influencers in the Health and Fitness Industry
The conversation extends to critiquing various influencers in the health and fitness industry, pointing out dubious practices of certain individuals like misinterpretation of genetic test results for profit. Skepticism is raised regarding the credibility of influencers promoting gene testing and supplements, shedding light on unethical marketing tactics and exaggerated claims in the industry.
Derek is a fitness educator, the entrepreneur behind More Plates More Dates, and an expert in exogenous molecules commonly used and misused by bodybuilders and athletes. In this episode, Derek returns to the podcast to explore the impact of exogenous molecules on male and female health. He covers testosterone, DHT, DHEA, progesterone, clomiphene (Clomid), hCG, and various peptides, alongside updates from the FDA affecting peptide use. Additionally, he addresses the recent hype around increasing muscle mass through myostatin inhibition via follistatin gene therapy and supplementation. Additionally, Derek discusses the various strategies that bodybuilders use for losing fat while preserving muscle, including insights on weight loss drugs.
We discuss:
Testosterone and DHT: mechanisms of action, regulation of muscle growth, and influence on male and female characteristics [2:15];
TRT in women: the complexities and potential risks associated with testosterone use in women [9:00];
DHEA supplementation: exploring the benefits and risks for women, and the differing effects on men vs. women [22:00];
The role of progesterone in both men and women, pros and cons of supplementation, the importance of tailored doses, and more [28:00];
Measuring levels of free testosterone [37:15];
The trend towards earlier interest in TRT, and the risks of underground sources of testosterone [42:00];
The complexities and considerations surrounding the use of Clomid, E-Clomid, and hCG in TRT [46:00];
Low testosterone: diagnosis, potential causes, treatment options, and other considerations [53:45];
Growth hormone-releasing peptides: rationale and implications of the recent FDA categorization as high-risk substances [1:03:45];
Follistatin gene therapy and myostatin inhibition for increasing muscle mass: the recent hype online, human and animal data, and the need for more research [1:14:45];
Simple tips for lowering calorie intake and losing fat [1:32:30];
Methods of sustainable fat loss with muscle preservation: insights gleaned from bodybuilders [1:40:00];
Could prolonged fasting impact testosterone levels? [1:55:30];
High-protein ice cream [1:57:00];
Exploring fat loss supplements and drugs: L-carnitine, yohimbine, and more [2:02:15];
Potential remedies for individuals experiencing metabolic dysfunction due to hypercortisolemia [2:12:30];
The cornerstones of body composition improvement remain nutrition and exercise, even in the presence of exogenous testosterone [2:19:15];
The importance of approaching health advice found online with a critical eye and a healthy dose of skepticism [2:23:30]; and
