How To Detox Your Hormones, say 5 Doctors

Detox your hormones, how to do it

Detox your hormones by first detoxing your liver and gut. This is simple to do using teas, drinks and foods readily available. Both women and men will find great, actionable tips about how to tune up your hormones to live with more vitality.

Detox your hormones, how to do it

To “detox your hormones” means to remove whatever may be physiologically taxing them in order to return them closer to youthful levels. This is essential for improving your healthspan. As I wrote in The Interplay of Hormones and Detoxification:

“As we age, the intricate symphony of hormones and detoxification processes in our body undergoes changes, impacting our overall well-being and healthspan. Understanding the dynamics between the endocrine system and detoxification phases is crucial for maintaining optimal health in adulthood.”

So, how is this done — how do you reset your hormones?

To answer that question, we’re going to examine what five doctors have to say about it in five videos; actually, four medical doctors and one PhD:

  • In the first three videos, Taz Bhatia, MD will address female hormone balance, a quick look at hormone detoxification for both men and women, followed by a simple detox protocol.
  • In the fourth video, Mary Haver, MD interviews Rocio Salas-Whalen, MD about the connection between weight gain and menopause.
  • In the fifth and last video, Andrew Huberman, PhD. interviews Kyle Gillett, MD about male hormone optimization.

The total viewing time of these five videos exceed three and a half hours. Yeah, that’s more then you want to spend on this topic, unless you have a pending issue that involves disrupted hormones. To make absorbing this information easier for you, I summarize each video. You may scan for a particular topic of interest and then follow the time stamp to where it appears in each video.

Here’s the rundown:

  • Video #1: In Simple Remedies to Balance Your Hormones Naturally, Dr. Taz talks about how women can detox their hormones by consuming various teas, homemade drinks and essential oils.
  • Video #2: In 7 Easy Steps to Detox Your Hormones, Dr Taz talks about how improving gut and liver function should happen first before hormone replacement therapy is considered to reset your hormones.
  • Video #3: In her final video, Easy Detox Protocol, Dr. Taz shows you a simple detox protocol.
  • Video #4: In Menopause and Weight Gain, gynecologist Dr. Mary Haver interviews Dr. Rocio Salas-Whalen about how menopause can cause weight gain and what to do about it.
  • Video #5: In Male Hormone Optimization, Dr. Andrew Huberman interviews Dr. Kyle Gillett about how men can optimize hormone levels to improve overall health.

There’s a treasure trove of actionable tips that can help restore your hormones and improve your life, so let’s dig in…


Balance Your Female Hormones

Balance Your Hormones Naturally

In her video, Simple Remedies to Balance Your Hormones Naturally by Dr. Taz Bhatia shows women how to balance their hormones by consuming various teas, homemade drinks and essential oils.

Dr. Bhatia's credentials

Dr. Taz Bhatia, also known as Dr. Taz MD, carries a range of credentials and qualifications in medicine and wellness.

Medical Qualifications:

Board-certified in Integrative Medicine: Dr. Bhatia holds board certification from the American Board of Physician Specialties (ABPS) in the field of Integrative Medicine. This certification signifies her expertise in combining conventional medicine with complementary and alternative therapies.

Medical Degree (MD): Dr. Bhatia earned her Doctor of Medicine (MD) degree from the Medical College of Georgia.

Pediatric Residency: She completed her residency in pediatrics at the Medical College of Virginia.

Additional Credentials:

Fellow of the University of Arizona Program in Integrative Medicine: Dr. Bhatia completed a fellowship program led by Dr. Andrew Weil at the University of Arizona, further solidifying her expertise in integrative medicine.

Licensed Acupuncturist: She holds a license in acupuncture, which allows her to utilize this traditional Chinese medicine technique in her practice.

Certified Nutritionist: Dr. Bhatia is also a certified nutritionist, demonstrating her knowledge of the link between nutrition and overall health.

Member of the Institute of Functional Medicine: She is a member of the Institute of Functional Medicine, an organization focusing on personalized medicine and addressing the root causes of illness.

Beyond Credentials:

Author: Dr. Bhatia has authored several bestselling books on health and wellness, including “What Doctors Eat”, “The 21 Day Belly Fix”, and “Super Woman RX”.

Media Personality: She has a strong media presence, having appeared on shows like Dr. Oz, Today Show, and Live with Kelly & Ryan, and contributing to publications like Prevention Magazine.

Wellness Expert: Dr. Bhatia is considered a leading expert in the field of integrative medicine and women’s health, promoting a holistic approach to wellness.

Main ideas about hormone balance

  • Natural teas like chaste tree, raspberry leaf, and green tea offer hormonal balance benefits, aiding in managing symptoms like menstrual irregularities and hot flashes.
  • Homemade drinks such as lemon ginger water, golden milk, and nutrient-rich smoothies provide support for hormone balance, digestion, and inflammation reduction.
  • Essential oils like clary sage, rose oil, and ylang-ylang oil can help balance hormones by reducing cortisol levels, stabilizing estrogen fluctuations, and boosting libido.
  • Chaste tree tea boosts progesterone levels, beneficial for menstrual health and hormone balance.
  • Raspberry leaf tea tones the uterus, alleviating menstrual cramps and supporting hormonal equilibrium.
  • Green tea aids in managing blood sugar levels and reducing symptoms associated with hormonal imbalances, such as hot flashes.
  • Lemon ginger water with squash and honey supports digestion and estrogen balance, offering a natural approach to hormonal health.
  • Golden milk made with turmeric and milk helps reduce inflammation and supports overall hormone balance, providing a convenient homemade remedy.


Topics covered with time stamps

00:00 Natural Teas for Hormone Balance

  • Tea options like chaste tree, raspberry leaf, and green tea can help balance hormones naturally.
  • Chaste tree aids in boosting progesterone levels, especially beneficial for menstrual irregularities.
  • Raspberry leaf tea tones the uterus, alleviating menstrual cramps and promoting hormonal balance.
  • Green tea assists in managing blood sugar levels and reducing symptoms like hot flashes.

05:35  Homemade Drinks for Hormone Balance

  • Lemon ginger water with squash and honey aids in digestion and helps balance estrogen levels.
  • Golden milk, made with turmeric and milk, reduces inflammation and supports hormone balance.
  • Nutrient-rich smoothies with antioxidant-rich fruits and greens replenish energy and support overall hormonal health.

11:36  Essential Oils for Hormone Balance

  • Clary sage essential oil helps lower cortisol levels and balance thyroid function, aiding stress reduction.
  • Rose oil assists in balancing fluctuating estrogen levels, alleviating symptoms like hot flashes and night sweats.
  • Ylang-ylang oil boosts libido by increasing testosterone levels, enhancing mood and sexual desire.


Detox Your Hormones (Men and Women)

Detox Your Hormones with these simple steps

In her video, 7 Easy Steps to Detox Your Hormones, Dr. Taz quickly gets you up to speed about hormone detoxification, focusing on the gut, liver, probiotics, sleep and hydration. As she says at the outset, before you think about hormone replacement therapy, focus on your gut and liver health.

Main ideas about hormone balance

  • Prioritize gut and liver health before considering hormone replacement therapy.
  • Include probiotics and whole foods rich in nutrients for gut health and hormone detoxification.
  • Consistent sleep of at least 7 hours and proper hydration are crucial for hormone balance.
  • Supplements like calcium D-glucarate and DIM can support hormone breakdown and liver detoxification.
  • Emphasize hormone-balancing foods like cruciferous vegetables for estrogen metabolism.
  • Incorporate sauna sessions or Epsom salt baths occasionally for hormone detoxification.
  • Avoid processed foods with endocrine-disrupting chemicals to prevent hormonal imbalances.
  • Find the right hormonal balance to optimize overall well-being.


Topics covered with time stamps

00:00 Understanding Hormone Detox

  • Importance of prioritizing gut and liver health before considering hormone replacement therapy.
  • Introducing a simple 7-step plan to detox hormones for everyday wellness.
  • Emphasis on the role of gut health in traditional medicine systems like Chinese and Ayurvedic medicine.

00:43 Probiotics and Whole Foods

  • Incorporating probiotics and probiotic-rich foods like bone broth and fermented foods into the diet supports gut health and hormone detoxification.
  • Limiting processed foods containing endocrine-disrupting chemicals helps prevent hormonal imbalances and associated symptoms like weight gain and brain fog.
  • Highlighting the importance of hormone-balancing foods such as cruciferous vegetables like broccoli to aid in estrogen metabolism and detoxification.

02:35 Prioritizing Sleep and Hydration

  • Consistent and sufficient sleep, aiming for at least 7 hours per night, is crucial for hormone balance and overall well-being.
  • Staying hydrated by consuming adequate amounts of filtered water daily supports the body in filtering out toxins and regulating hormones.
  • Additional tips for hormone detox include incorporating sauna sessions or Epsom salt baths as occasional treats to aid in detoxification.

04:12  Hormone Detox Supplements

  • Supplemental support with substances like calcium D-glucarate and diindolylmethane (DIM) can aid in hormone breakdown and liver detoxification.
  • Balancing essential fatty acids such as omega-3s and omega-9s is essential for hormone detox and overall hormonal health.
  • Focus on finding the right balance of hormones to avoid both excesses and deficiencies for optimal well-being.


Your Detox Protocol

Detox your hormones with Dr. Taz

In this, her last video, Easy Detox Protocol, Dr. Taz returns to the subject of detoxification, but this time she reviews some detox basics that are not necessarily hormone-focused.  She offers a morning detox routine, along with midday and afternoon protocols, and ending with suggested evening detox meals.

Main ideas about Dr. Bhatia’s detox protocol

  • Detoxification involves five main organs: skin, lymphatic system, liver, gut, and kidneys.
  • Morning routine includes apple cider vinegar to support liver function and ginger tea to aid digestion.
  • Midday practices feature rice cakes with healthy fats and green smoothies for sustained energy.
  • Evening meals focus on vegetable-based dishes to support digestion and reduce inflammation.
  • Three-day detox aims to ease digestion, eliminate toxins, and boost energy levels.
  • Implementing simple detox routines supports the body’s natural detoxification pathways.
  • Hydration is important throughout the day to aid detoxification processes.
  • Detox practices offer an accessible way to enhance overall health and vitality.

Topics covered with time stamps

00:00  Understanding Detoxification Basics

  • Detoxification is a daily process involving five main organs: skin, lymphatic system, liver, gut, and kidneys.
  • Factors like sedentary lifestyle, unhealthy diet, environmental toxins, and excessive medication can overwhelm the detox organs.
  • Implementing simple detox routines can support the body’s natural detoxification pathways.

02:04 Morning Detox Routine

  • Starting the day with apple cider vinegar and water helps support liver function, balance blood sugar, and promote gut health.
  • Substituting morning coffee or tea with ginger tea aids digestion and provides digestive enzymes.
  • Incorporating protein smoothies in the morning provides essential nutrients, stabilizes blood sugar levels, and boosts energy.

04:11 Midday and Afternoon Detox Practices

  • Consuming a rice cake with a healthy fat source like ghee or coconut oil helps stabilize energy levels and prevent midday crashes.
  • Introducing a green smoothie loaded with fiber and nutrients in the afternoon sustains energy and keeps hunger at bay.
  • Snacking on additional rice cakes or protein smoothies can help manage hunger and maintain stable blood sugar levels.

06:03  Evening Detox Meals

  • Evening meals should focus on vegetable-based dishes like salads or lightly steamed vegetables to support digestion and reduce inflammation.
  • The three-day detox aims to ease the digestive workload, eliminate toxins, reset the gut microbiome, and boost energy levels.
  • Simple detox practices offer an accessible way to enhance overall health and vitality.


Menopause And Weight Gain


Menopause and Weight Gain

Dr. Mary Claire Haver (left) and Dr. Rocio Salas-Whalen (right)

In her video presented below, Menopause and Weight Gain, gynecologist Dr. Mary Claire Haver interviews Dr. Rocio Salas-Whalen, a triple board certified physician in Internal Medicine, Endocrinology and Obesity Medicine. They discuss menopause weight gain, body composition changes, hormones and GLP-1 agonists (medications that help lower blood sugar levels and promote weight loss).

Drs. Haver and Salas-Whalen's credentials

Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society. Dr. Haver was a clinical professor at UTMB and The University of Texas Health Science Center at Houston. She served as a Hospitalist, Associate Residency Director, and Assistant Professor in her career.

In 2021 Dr. Haver opened Mary Claire Wellness, a clinic dedicated to caring for the menopausal patient. Her educational background and her own experience led Dr. Haver to develop the national bestselling book and online program, The Galveston Diet, a three-pronged lifestyle plan that encourages fuel refocusing, intermittent fasting, and anti-inflammatory nutrition to manage hormonal symptoms, stabilize weight, and revitalize the body as it ages to provide benefits that will last a lifetime. Dr. Haver is working on her second book, The New Menopause, which will be released in the Spring of 2024.

Rocio Salas-Whalen, MD, is an endocrinologist and obesity medicine physician in private practice at New York Endocrinology, in New York City. She additionally serves as Clinical Instructor at NYU Langone Hospital. She has eleven years of experience as an endocrinologist, specializing in the diagnosis and treatment of diseases of the endocrine system with a focus on diabetes type I and II, obesity medicine, and thyroid disorders. Her areas of expertise cover diagnosis and treatment of osteoporosis, gestational and steroid induced diabetes, Cushing disease, osteopenia, prolactinomas, pituitary adenoma, PCOS, transgender medicine, amenorrhea/oligomenorrhea, congenital adrenal hyperplasia, adrenal adenomas, etc.

Main ideas about menopause and weight gain

  • Menopausal weight gain is influenced by hormonal changes, lifestyle factors, and aging metabolism.
  • Estrogen therapy can impact body composition by reducing visceral fat and preserving muscle mass.
  • GLP-1 agonists regulate appetite and reward anticipation, aiding in weight loss with fewer gastric side effects.
  • Preserving muscle mass is crucial during weight loss, requiring protein intake and resistance training.
  • Natural supplements mimicking GLP-1 effects offer modest weight loss benefits but lack FDA regulation.
  • Compounded medications for weight loss are discouraged due to safety concerns, favoring FDA-approved options.
  • Osteoporosis prevention involves exercise and hormone therapy for women at risk, especially those with a family history.
  • Medication response often correlates with lifestyle habits, emphasizing the importance of dietary changes and physical activity.


Topics covered

00:44 Women’s weight gain during menopause is influenced by hormonal changes.

  • Fluctuating estrogen levels during menopause contribute to increased abdominal fat.
  • Muscle loss due to aging metabolism further affects weight gain.
  • Lifestyle factors such as mood disorders and decreased physical activity exacerbate weight gain.

04:13 Estrogen therapy can influence body composition during menopause

  • Estrogen therapy alters body fat distribution, reducing visceral fat.
  • It helps preserve muscle mass and boosts metabolism.
  • Estrogen therapy complements lifestyle changes but is not a standalone weight loss solution.

05:07 GLP-1 agonists aid weight loss by regulating appetite and reducing reward anticipation

  • GLP-1 agonists control appetite hormones, promoting satiety and reducing hunger.
  • They mitigate reward anticipation, decreasing cravings for food and alcohol.
  • GLP-1 agonists have fewer gastric side effects compared to earlier medications.

10:08 Preserving muscle mass is crucial during weight loss with GLP-1 agonists

  • Protein intake is essential for maintaining muscle mass during caloric restriction.
  • Resistance training complements protein intake to preserve and build muscle.
  • Individualized approaches are necessary to prevent muscle loss and achieve optimal results.

13:34  Supplements mimicking GLP-1 effects offer modest weight loss benefits

  • Natural supplements with GLP-1-like effects may aid weight regulation but aren’t as potent as prescription medications.
  • Compounded medications carry risks due to variability and lack of regulation.
  • FDA-approved medications are preferred for safety and effectiveness.

16:23  Regular resistance training supports muscle preservation during weight loss

  • Resistance training at least twice a week is recommended to maintain muscle mass.
  • Individualized protein intake based on body composition helps preserve muscle.
  • Collaboration between patients, physicians, and personal trainers optimizes weight loss outcomes.

17:47  Compounded medications for weight loss are discouraged due to safety concerns

  • Compounded medications lack FDA regulation and may pose risks to patients.
  • Prescribing guidelines emphasize FDA-approved medications for weight management.
  • Collaboration with certified obesity specialists ensures safe and effective weight loss strategies.

20:29  Adjusting Thyroid Medication Dose

  • Thyroid medication dosage adjustment based on weight,
  • Higher weight may require a higher dose, and vice versa.
  • Monitoring TSH levels is essential to prevent hyperthyroidism.

21:11  Hormone Replacement Therapy (HRT) Considerations

  • HRT might be necessary for most women, with few absolute contraindications.
  • Even patients with a history of breast cancer may benefit from HRT after weighing pros and cons.
  • Informed decision-making is crucial when considering HRT, especially for high-risk patients.

22:20  Osteoporosis Prevention and Hormone Therapy

  • Prevention of osteoporosis involves various factors like exercise, maintaining vitamin D levels, and healthy lifestyle choices.
  • Hormone therapy is approved for osteoporosis treatment and prevention.
  • Women with a family history of osteoporosis need to be especially proactive in prevention measures.

25:09  Premature Ovarian Insufficiency (POI)

  • Premature ovarian insufficiency (POI) refers to menopause occurring before the age of 40, often due to autoimmune causes.
  • Early estrogen deficiency increases the risk of various health issues, including cardiovascular disease and osteoporosis.
  • Hormone replacement therapy should aim to restore estrogen levels to mitigate long-term health risks.

26:45  Medication Response and Lifestyle Habits

  • Medication response often correlates with lifestyle habits, particularly dietary choices.
  • Genetic factors may influence obesity and should be considered if lifestyle changes and medications yield ineffective results.
  • Lifestyle modifications, including dietary changes and increased physical activity, play a crucial role in weight management.

29:30  Medication vs. Bariatric Surgery for Weight Loss

  • Medications can be more effective than bariatric surgery in weight loss for some patients, especially when addressing underlying food habits.
  • Bariatric surgery restricts food intake, while medications reduce the desire for high-calorie foods, offering different mechanisms of action.
  • Medications can be a preferable option for weight loss due to their ability to address food cravings and habits directly.

30:09  Early Initiation of Hormone Replacement Therapy (HRT)

  • Starting hormone therapy during perimenopause can help alleviate symptoms and prevent long-term health issues.
  • Proactive and preventative approaches to healthcare, including early initiation of HRT, can improve overall well-being.
  • Hormone therapy can have significant benefits for mental health and may even reduce the need for other psychiatric medications.

39:56  Vaginal estrogen options for menopausal symptoms and sexual health

  • Vaginal estrogen, including tablets and creams, is prescribed to alleviate symptoms like vaginal dryness and painful intercourse.
  • Intrarosa, a DHEA product, enhances sexual performance and sensitivity due to its androgen effect.
  • Patient preferences, including ease of use and compliance, influence the choice of vaginal estrogen form.

40:53  Vaginal rings as an alternative option for hormonal therapy

  • Vaginal rings provide a convenient, long-term option for delivering hormones.
  • Despite their effectiveness, vaginal rings may be costly and not always covered by insurance.
  • Patient preference, cost considerations, and insurance coverage influence the choice of vaginal estrogen delivery method.


Huberman and Gillett on male hormone optimization

In this next and final video, Male Hormone Optimization, Stanford neurologist Andrew Huberman, PhD. interviews Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health.

Drs. Huberman and Gillet's credentials

Andrew Huberman, PhD, is a neuroscientist and tenured professor with a strong background in vision science and brain development. Here’s a breakdown of his credentials:

Academic Background:

  • Ph.D. in Neuroscience: Earned at the University of California, Davis, in 2004.
  • M.A. in Psychology: Obtained at the University of California, Berkeley, in 2000.
  • B.A. in Psychology: Graduated from the University of California, Santa Barbara, in 1998.

Professional Positions:

  • Associate Professor of Neurobiology: Stanford University School of Medicine
  • Faculty Member (by courtesy): Department of Psychiatry and Behavioral Sciences, Stanford University School of Medicine
  • Former Postdoctoral Fellow: Stanford University, under the mentorship of Ben Barres (2006-2011)

Awards and Recognitions:

  • McKnight Foundation Scholar
  • Pew Biomedical Scholar
  • Cogan Award for Contributions to Vision Science and Ophthalmology
  • Helen Hay Whitney Postdoctoral Fellowship
  • Allan G. Marr Prize for Best Ph.D. Dissertation

Areas of Expertise:

  • Brain development and plasticity: Huberman’s research focuses on how the brain rewires and learns throughout life.
  • Vision science: He has made significant contributions to understanding how the visual system works.
  • Neural circuits and computation: His work investigates how different neurons connect and communicate with each other.
  • Neuroplasticity and mental health: He explores the potential for using neuroplasticity principles to improve mental health and well-being.

Dr. Kyle Gillett, MD, is a Family Medicine Specialist with credentials in various areas including preventative medicine, aesthetics, sports medicine, hormone optimization, obstetrics and infertility, integrative medicine, and precision medicine including genomics.

He emphasizes holistic individualized care and believes in a patient-centered approach. Dr. Gillett is active in Obesity Medicine organizations and advocates for the importance of lifestyle factors such as exercise, diet, sleep, stress management, sunlight exposure, and spiritual well-being in achieving optimal health.

They discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.

Main ideas about male hormone optimization

  • Introduction to hormone optimization, covering various tools and factors influencing male hormonal balance.
  • Discussion on puberty, growth variations, and the impact of lifestyle choices on hormone levels.
  • Importance of regular bloodwork and key markers for assessing hormone levels and optimization strategies.
  •  Recommendations for lifestyle pillars, including diet, exercise, stress management, and social connections, for hormone optimization.
  • Exploration of supplements and medications, their effects on hormone levels, and considerations for usage.
  • Understanding the role of peptides, growth factors, and thyroid hormone in hormonal balance and optimization.
  • Effects of alcohol, saturated fat, and environmental toxins on hormone levels and overall health.
  • Gratitude and encouragement for audience engagement, including subscribing, leaving reviews, and accessing additional resources.


Topics covered with time stamps

00:00  Introduction and Overview

  • Introduction of Dr. Kyle Gillett and his expertise in hormone optimization.
  • Overview of topics covered: male hormone optimization, including behavioral, nutritional, supplement-based, and prescription-drug-based tools.
  • Discussion on the impact of hormones on mood, libido, strength, cognition, and overall well-being.

08:13  Puberty and Growth

  • Discussion on puberty, its impact on adult height, stature, and body composition.
  • Explanation of variations in puberty timing and its effects on growth.
  • Clarification on factors affecting growth, including obesity, resistance training, and body fat accumulation.

15:17  First and Second Puberty

  • Explanation of the first puberty occurring in the first three months of life due to adrenal hormones.
  • Introduction to adrenarche as the beginning of the second puberty, characterized by the activation of the adrenals.
  • Discussion on the standard age range for testicle descent in males and associated risks.

17:40  Daily Practices for Hormone Optimization

  • Recommendations for daily practices to optimize hormones in males of all ages.
  • Emphasis on regular blood work, dietary habits, weight training, and avoidance of unhealthy behaviors.
  • Discussion on the importance of a comprehensive diagnostic approach akin to assessing a new car’s condition.

18:10  Early Blood work Recommendations

  • Blood work should be considered during puberty and throughout one’s lifespan for monitoring progress.
  • The later Tanner stages (4 and 5) of puberty are ideal times for initial bloodwork.
  • Concerns about stature, puberty timing, or familial patterns can also warrant blood tests.

20:32  Key Blood work Markers

  • Apart from testosterone, monitoring SHBG (Sex Hormone Binding Globulin) levels is crucial.
  • Balancing free DHT (dihydrotestosterone) and total DHT is essential for hormone optimization.
  • Blood test interpretation should be done by qualified physicians due to its complexity.

21:57  Frequency of Blood work

  • Follow-up blood tests, typically six months after the initial test, are recommended.
  • Regular blood work starting from 18 years old is advisable for early detection and intervention.
  • Starting blood work as soon as possible is encouraged for those who missed the opportunity at 18.

22:52  Lifestyle Pillars for Hormone Optimization

  • Diet and exercise play pivotal roles in hormone optimization across all stages of life.
  • Adequate intake of nutrients like dairy, vitamin D, and fatty acids supports hormone balance.
  • Fiber intake is crucial for gut health and microbiome balance, impacting overall well-being.

28:35  Managing Stress and Social Connection

  • Stress management is essential for hormone optimization, affecting other lifestyle pillars.
  • Social connections, including friendships and family, contribute to overall well-being.
  • Techniques like mindfulness, outdoor activities, and therapy can help alleviate stress.

31:24  Holistic Approach to Hormone Optimization

  • Regular outdoor activities and finding a lifelong movement pastime are recommended.
  • Identifying and pursuing one’s purpose in life promotes self-actualization and well-being.
  • Prioritizing behavior, nutrition, and supplementation in a systematic approach is advisable.

36:06  Hormone Optimization Screening Tools

  • Screening questionnaires like the ADAM questionnaire are used to assess men’s health and hormone-related issues.
  • The ADAM questionnaire focuses on libido, athletic performance, and motivation.
  • Careful listening during patient interviews is crucial, as subjective feedback may differ from questionnaire responses.

38:26  Psychological and Physiological Factors in Erectile Dysfunction

  • Erectile dysfunction (ED) can sometimes serve as an early indicator of underlying cardiovascular issues.
  • Assessing situational components and lifestyle habits is essential in diagnosing ED.
  • Tests like the nocturnal penile tumescence test can help determine the nature of ED.

41:44  Impact of Pornography and Masturbation on Hormones

  • Excessive porn and masturbation can lead to decreased libido due to increased prolactin levels.
  • Prolactin inhibits the release of hormones essential for testosterone production.
  • Frequent engagement in porn and masturbation can negatively affect hormonal balance and dopamine sensitivity.

45:26  Understanding Dopamine and Hormonal Response to Sexual Stimuli

  • Intense sexual experiences, especially through pornography, can deplete dopamine levels, leading to subsequent depressive episodes and low libido.
  • Dopamine sensitivity and hormonal response vary based on the intensity and frequency of sexual stimuli.
  • Balancing sexual experiences with partners and avoiding excessive stimulation is crucial for maintaining hormonal health.

50:42  Sustainable Exercise Regimen for Hormone Optimization

  • A balanced exercise routine, including vigorous activity three to four times a week and lighter exercises on other days, supports hormone optimization.
  • Weight training, even at lower intensities, contributes to hypertrophy and hormonal balance.
  • Proper rest intervals and exercise intensity play key roles in maintaining hormonal health.

53:08  Exercise Intensity and Hormonal Optimization

  • Training vigorously for longer than an hour is not hormonally helpful.
  • Consistency in exercise is key for hormonal benefits.
  • Overtraining, especially coupled with a caloric deficit, can lead to hormonal imbalances.

58:17  Testosterone Replacement Therapy (TRT) Considerations

  • Taking exogenous testosterone when blood levels are within the normal range is rarely justified, especially for younger individuals.
  • TRT usage in younger individuals may be driven by cosmetic reasons or other personal factors, but the risks generally outweigh the benefits.
  • Understanding the distinction between TRT and performance-enhancing drugs is crucial for informed decision-making.

01:01:40  Supplements for Hormonal Optimization

  • Creatine supplementation can benefit testosterone levels, especially in younger males.
  • Betaine supplementation may complement creatine for non-responders and assist in amino acid synthesis.
  • L-carnitine supplementation, both oral and injectable, can support hormone balance and cognitive function. (Note: L-carnitine supplementation elevates plasma trimethylamine-N-oxide (TMAO), which may participate in atherosclerosis development by affecting cholesterol metabolism, says this 2019 study.)

01:10:35  Injectable L-Carnitine and Its Effects

  • Injectable L-Carnitine is highly absorbable, with doses ranging from 500mg to 2000mg.
  • L-Carnitine functions as a shuttle, transporting nutrients into mitochondria, and increases the density of androgen receptors, enhancing testosterone binding.
  • There’s no need to cycle L-Carnitine, Creatine, or Betaine.

01:12:03  Supplements for Hormone Optimization

  • Vitamin D deficiency can impact testosterone levels, and boron supplementation can help lower high SHBG levels.
  • Tongkat Ali can enhance testosterone synthesis by upregulating enzymes in the steroidogenesis cascade.
  • Tongkat Ali dosages range from 300mg to 1200mg per day, with careful consideration of standardization.

01:17:11  Fadogia Agrestis and Hormone Optimization

  • Fadogia Agrestis increases luteinizing hormone release, boosting testosterone production.
  • Safe dosages for Fadogia Agrestis range from 300mg to 600mg per day, with considerations for potential testicular cell toxicity.
  • Cycling Fadogia Agrestis with breaks every other day or three times a week can mitigate toxicity risks.

01:26:35  Supporting Growth Hormone and IGF-1

  • Growth hormone and IGF-1, crucial for tissue repair and metabolism, can be supported through peptides similar to growth hormone releasing hormone and ghrelin.
  • Nutritional and supplement-based strategies can influence the growth hormone pathway, impacting tissue repair and metabolism.
  • Peptides analogous to growth hormone releasing hormone and ghrelin play a role in stimulating growth hormone release from the pituitary.

01:27:31  Understanding Hormone Levels

  • Growth hormone and IGF-1 levels are typically congruent and can be estimated through IGF-1 testing.
  • Factors like diabetes can dysregulate growth hormone and IGF-1 levels.
  • Strategies like amino acid intake before sleep or fasting can influence growth hormone release.

01:28:57  Influence of Training on Hormones

  • Certain training protocols, like high-volume exercises, transiently increase growth hormone release.
  • IGF-1 release during training is often by the muscle itself, not the liver, and relates to muscle activity.
  • Fasting and certain exercise patterns can impact growth hormone secretion.

01:30:19  Timing and Fasting for Growth Hormone Optimization

  • Fasting potently increases growth hormone release but may not significantly affect downstream gene transcription.
  • Avoiding food intake a couple of hours before sleep can enhance growth hormone release during sleep.
  • Balancing growth hormone release with fasting requires understanding individual physiology.

01:32:16  Optimizing Thyroid Hormone Levels

  • Balancing iodine intake is crucial for thyroid hormone regulation.
  • Cruciferous vegetables and iodine-rich sources contribute to thyroid health.
  • Awareness of goitrogens and their impact on iodine needs is essential for thyroid function.

01:35:06  Exploring Peptides and Growth Hormone

  • Peptides like GHRPs and GHRH-like peptides influence growth hormone release.
  • Individual responses to peptides can vary, and dosages should be within physiological ranges.
  • Concerns regarding peptide safety and sourcing highlight the need for caution and medical supervision.

01:45:33  Hormone Replacement Therapy Considerations

  • Hormone replacement therapy (HRT) requires monitoring various organ systems beyond just gonadal health.
  • Dermatological effects like acne, skin pathologies, and hair loss are common.
  • Mental status changes, cardiovascular concerns, fertility, and lipid profiles also need attention during HRT.

01:47:26  Alternatives to Testosterone Therapy

  • Some prefer using prescription drugs like hCG or clomiphene to stimulate hormone production before resorting to testosterone therapy.
  • hCG, besides affecting testosterone levels, can also bind to the TSH receptor, affecting thyroid function.
  • Clomiphene can increase testosterone levels but has various pharmacodynamic effects and side effects.

01:53:37  Lifestyle Factors and Hormonal Optimization

  • Lifestyle factors like temperature exposure (avoiding heat), tight-fitting clothing, and exercise can impact fertility.
  • Practices like cold therapy, avoiding heat exposure, and proper exercise technique can help maintain fertility and hormone balance.
  • Understanding the impact of habits like sitting for extended periods or smoking on hormone levels and reproductive health is crucial.

02:02:40  Effects of Alcohol on Hormones

  • Alcohol consumption can increase the activity of aromatase, converting testosterone into estrogen.
  • There is a dose-dependent relationship between alcohol intake and its impact on hormone levels.
  • Moderate alcohol consumption, preferably no more than two drinks per week, is advised to minimize negative effects on hormone balance.

02:04:04  Alcohol’s Impact on Hormone Levels

  • Alcohol consumption affects hormone levels.
  • Alcohol’s high calorie content and GABAergic effects can decrease LH and FSH release, leading to decreased testosterone levels.
  • Similar to opiates, alcohol can suppress testosterone production.

02:05:00  Role of Saturated Fat in Hormone Optimization

  • Saturated fat correlates with hormone optimization due to its association with fat-soluble vitamins and nutrient density.
  • While not vital, saturated fat intake can be beneficial for hormone optimization.
  • Trans fat should generally be avoided, except for trans omega-3 fats from grass-fed ruminants.

02:06:28  Tadalafil for Prostate Health

  • Low-dose tadalafil (Cialis) is prescribed for improving prostate health, independent of erectile dysfunction treatment.
  • Tadalafil can enhance blood flow to the prostate and genitalia, potentially reducing nocturia episodes and improving sleep quality.
  • Age and specific indications determine the dosage of tadalafil prescribed.

02:08:24  DHT, Hair Loss, and Treatment Options

  • DHT plays a significant role in hair loss, with various treatments targeting its effects.
  • Topical DHT receptor antagonists, such as ketoconazole and caffeine, offer alternatives to systemic DHT inhibitors like finasteride.
  • Understanding the androgen receptor’s role is crucial for selecting effective hair loss treatments.

02:15:02  Impact of BPAs and Phthalates on Male Health

  • BPAs and phthalates present in plastics and pesticides can negatively impact male health.
  • Avoiding BPA-containing containers, testing water for contaminants, and minimizing exposure to phthalates are recommended.
  • Phthalate exposure is associated with decreased sperm and testosterone levels, emphasizing the importance of environmental awareness for male health.


That’s it.

I hope you got some actionable tips!


Last Updated on February 24, 2024 by Joe Garma

Share. Someone you know will be thankful.
Joe Garma

I help people live with more vitality and strength. I'm a big believer in sustainability, and am a bit nutty about optimizing my diet, supplements, hormones and exercise. To get exclusive Updates, tips and be on your way to a stronger, more youthful body, join my weekly Newsletter. You can also find me on LinkedIn, Twitter and Instagram.

Click Here to Leave a Comment Below 0 comments