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some people metabolize carbs and sugar better than others, even without fiber to balance it out You can either use biofeedback from how you feel to figure out what works, or get genetic testing, which is expensive and requires someone who actually knows how to interpret it Get bloodwork every 3 to 6 months for preventative purposes, and make sure you get tested both fasting and non-fasting 00:05:35 Exercise, Zone 2 Cardio, Caloric Restriction You should be getting 150 to 180 minutes of zone 2 cardio per week The more zone 2 cardio you do, the less important long-duration caloric restriction becomes If youre obese or have metabolic syndrome, caloric restriction will improve your testosterone But heres the catch: if youre young, healthy, and lean, caloric restriction will actually decrease your testosterone, according to a Mayo Clinic study The reason for exercise and caloric restriction is health span, not just changing the number on the scale 00:06:51 Intermittent Fasting, Growth Hormone, IGF-1 If youre in caloric maintenance (not losing or gaining weight), intermittent fasting wont hurt your hormone health You get a small spike in growth hormone after eating, but you get a way bigger spike overnight, which is improved by intermittent fasting Intermittent fasting helps your growth hormone and IGF-1 levels more in older people than in younger people You still get pretty good growth hormone output, even if you eat 2-3 hours before sleep, you dont need to fast for a super long time The longer you fast, the more growth hormone you get, but it follows the law of diminishing returns Theres a difference between endocrine IGF-1 (made in your liver) and autocrine/paracrine IGF-1 (released locally in muscles after exercise) Just giving people IGF-1 directly doesnt improve body composition But the local IGF-1 from exercise is probably why you see body composition improvements after working out 00:09:20 Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT There are three big hormonal issues that mess with sleep: First: if you have true growth hormone deficiency as an adult or child, your sleep gets wrecked, and once you replace it with therapy, your sleep gets way better Second: vasomotor symptoms during menopause (like hot flashes) destroy sleep because of lower progesterone and estrogen activity Third: men starting TRT often develop poor sleep because of sleep apnea, and it drastically raises their risk When men first start TRT in the first month or two, they go into a hypersympathetic state because their androgen receptors are overactive after being low for so long Even if you have normal testosterone before starting TRT, your sleep apnea risk still goes up in a dose-dependent way