Strong for Life: Joe Miller’s Complete Breakdown of Dr. Brett Contreras on the Huberman Lab Podcast

When Dr. Andrew Huberman sat down with Dr. Brett Contreras, the “Glute Guy” and one of the most data-driven coaches in strength science, the conversation became a blueprint for how resistance training protects hormones, metabolism, and longevity. No gimmicks. Just evidence.

At 1st Optimal, we translate science into action for adults 35 to 55 who want to extend their performance lifespan. This recap goes deep into what Contreras shared, how the research backs it, and how to implement it through structured, lab-guided strength training.

Table of Contents

Why Resistance Training Is Non-Negotiable After 35

Muscle is an endocrine organ. It produces myokines that regulate inflammation, metabolism, and hormone signaling. Without consistent strength training, adults lose 3–8 % of muscle mass per decade after 30, accelerating after 50 (Volpi et al., J Gerontol A Biol Sci Med Sci 2018).

Loss of muscle triggers a drop in insulin sensitivity, bone density, and resting metabolic rate. That translates to fatigue, weight gain, and hormone instability. Studies show resistance training improves insulin signaling (Kanaley et al., Front Physiol 2020), supports estrogen and testosterone regulation (Ahtiainen et al., Endocrine 2021), and slows biological aging through mitochondrial biogenesis (Porter et al., Aging Cell 2015).

For women in perimenopause and men noticing slower recovery, muscle acts as hormonal insurance. It stabilizes blood glucose, improves thyroid conversion, and buffers cortisol spikes. In clinical work, we see improved tolerance to HRT (hormone replacement therapy) and GLP-1 peptides when clients lift consistently.

The Metabolic Advantage of Strength Training

Contreras emphasized that resistance training beats cardio for long-term metabolic health. Each pound of new muscle burns 6–10 kcal/day at rest, not a magic number, but enough to compound over time (Wolfe et al., Am J Clin Nutr 2020). More importantly, training increases post-exercise oxygen consumption (EPOC), meaning the body keeps burning calories for 24 hours after lifting (LaForgia et al., Sports Med 2006).

Cardio is still essential for heart health and recovery, but muscle dictates metabolic flexibility—the ability to use fat or glucose efficiently. Resistance training creates that adaptability.

Training Frequency: The Hormone-Friendly Sweet Spot

Contreras dismantled the “once-a-week body-part split.” Muscle protein synthesis peaks for 24–48 hours after training (MacDougall et al., Eur J Appl Physiol 2018). If you train chest on Monday and ignore it until the next week, you spend five days in a flat state. Research from Schoenfeld et al. (J Sports Sci 2016) confirmed that training each muscle group 2+ times per week nearly doubles growth compared with 1× weekly training.

For most adults balancing jobs, families, and travel, optimal programming means:

Beginners: 2 full-body sessions per week.
Intermediate: 3 full-body or upper/lower alternations.
Advanced: 4 sessions split by region or movement.

At 1st Optimal, we encourage “minimal effective frequency”—just enough to stimulate, not enough to exhaust. Hormone optimization depends on recovery, not exhaustion. That’s why full-body training 2–3× weekly outperforms high-frequency isolation work for clients 35 +.

The Science of Recovery and MRV (Maximum Recoverable Volume)

MRV is the highest training load you can recover from while still adapting. Contreras explained that women generally recover faster due to estrogen’s protective effect on muscle tissue and connective fibers (Hunter et al., Med Sci Sports Exerc 2020). Men, with higher absolute strength, experience more muscle damage per set.

Evidence from Helms et al. (Sports Med 2018) shows training near 80–90 % of MRV yields the best balance of hypertrophy and hormonal stability. Exceeding MRV raises cortisol and reduces testosterone and thyroid output (Hackney et al., Eur J Appl Physiol 2020).

In practice:

If soreness lasts > 3 days or strength drops > 10 %, volume is too high.
When libido, mood, or sleep quality decline, deload 30–40 % for a week.
For women: reduce lower-body volume 20 % during luteal phase when progesterone dominates.

At 1st Optimal we monitor recovery through HRV (heart-rate variability), sleep data, and blood markers such as cortisol, DHEA-S, and TSH. Data replaces guesswork.

Progressive Overload Simplified

Huberman asked Contreras what separates average gym-goers from those who truly change their bodies. His answer: consistency and measurable progression.

Progressive overload means gradually increasing tension over time through one or more of four levers:

Add weight.
Add reps.
Improve form (range of motion and tempo).
Shorten rest periods for metabolic stress.

Decades of data validate it (Krieger et al., J Strength Cond Res 2010; Morton et al., Med Sci Sports Exerc 2016). The brain interprets increased load as a survival signal, triggering myofibrillar protein synthesis and anabolic hormone release. Short-term rises in growth hormone and testosterone after heavy sessions (Häkkinen et al., Eur J Appl Physiol 2019) prime long-term adaptation.

For the busy professional, the simplest rule: write down every lift. If numbers stall for 4 weeks, deload or change a variation. Small linear progressions beat random effort every time.

Why Women Often Excel at Volume

Contreras highlighted that women handle slightly higher volume at a given relative intensity. They rely more on aerobic metabolism within muscle fibers and sustain sub-maximal effort longer (Hunter et al., 2020). That means a woman lifting 70 % of 1RM can do 12 reps where a man might only get 8.

Practical takeaway: most women under-train. Using 1–2 extra sets on compound lifts yields superior glute and leg development without overtraining. It’s not “bulking”; it’s efficient adaptation supported by physiology.

The Four-Pattern Framework for Lower-Body Training

Contreras organizes glute and leg training around four key movement families:

Squat/Lunge Pattern – Targets quads, glutes, adductors.
Examples: back squat, split squat, step-up.
Hinge Pattern – Emphasizes hamstrings and posterior chain.
Examples: deadlift, Romanian deadlift, good morning.
Bridge/Thrust Pattern – Maximizes glute engagement at short muscle length.
Examples: barbell hip thrust, glute bridge, frog pump.
Abduction Pattern – Stabilizes hips and prevents valgus collapse.
Examples: cable abduction, band walks, machine abductor.

EMG studies (Contreras et al., J Appl Biomech 2015) show the hip thrust activates the gluteus maximus more than squats alone, making it the anchor movement for a complete lower-body program.

For sustainability, rotate between bilateral and unilateral patterns weekly. Example: Monday – bilateral hip thrusts; Wednesday – Bulgarian split squats; Friday – step-ups.

Mind–Muscle Connection: Neural Efficiency for Growth

Contreras and Huberman discussed a principle supported by neuroimaging research: intentional muscle activation recruits more fibers per rep. A study by Calatayud et al. (Eur J Sport Sci 2018) showed a 22–25 % increase in EMG amplitude when subjects focused on contracting the target muscle.

For busy clients who train 3 hours per week, neural efficiency is free progress. Spend 5 minutes pre-lift with activation drills: glute bridges, band walks, body-weight hinges. Once under load, visualize the muscle moving the weight—not the weight moving the body.

Tempo, Tendons, and Longevity

Slow reps aren’t magic for growth, but controlled eccentrics protect joints and connective tissue. Research shows 2–3 second lowering phases reduce tendon micro-tears without blunting power (McBride et al., J Strength Cond Res 2019). The goal: controlled down, explosive up.

Tendon health is longevity’s underrated pillar. Magin et al. (Front Physiol 2021) found moderate-load training increased collagen synthesis and stiffness within 8 weeks. That’s how you lift at 60 without aching knees.

The Six Foundational Lifts That Build Strength and Longevity

Dr. Brett Contreras simplified decades of exercise science into one truth: the body adapts best to compound, multi-joint movements that mimic natural human function. He calls them the “Strong Six.”

Squat
Deadlift
Bench Press
Overhead Press
Chin-Up or Pull-Up
Hip Thrust

These movements engage the largest muscle groups, maximize total tension, and drive systemic hormonal responses. A meta-analysis by Grgic et al. (Sports Med 2020) confirmed that compound lifts stimulate higher acute testosterone and IGF-1 (insulin-like growth factor 1) levels compared with isolation exercises.

But beyond hormones, these lifts build neural coordination, joint stability, and bone density, critical for men and women entering midlife. Long-term data from Peterson et al. (J Strength Cond Res 2021) shows resistance training reduces fracture risk and maintains mobility into older age better than endurance exercise alone.

At 1st Optimal, we don’t train these lifts as a “bodybuilder checklist.” We use them to anchor nervous system health, endocrine balance, and structural longevity.

Technique, Load, and Safety

Contreras’s approach mirrors the latest exercise physiology research: train heavy enough to stimulate adaptation, but not so heavy that recovery stalls. His recommended loading zone , 65–85 % of one-repetition maximum (1RM), optimizes mechanical tension while minimizing connective tissue strain (Schoenfeld et al., Strength Cond J 2020).

Quality matters more than ego. Every rep should look identical. A 2022 review (Barbalho et al., Eur J Sport Sci) found that technical consistency predicts strength gain more accurately than total volume.

Why Women Should Lift Like Men (But Program Differently)

Contreras emphasized that women’s muscles respond to the same mechanical stimuli as men’s. There’s no “female version” of the squat or deadlift. The difference lies in emphasis, not physiology.

Women often prefer glute- and leg-dominant training, while men prioritize upper body. Because women recover faster and handle greater volume at submaximal intensity (Janse de Jonge et al., Med Sci Sports Exerc 2012), they can perform slightly more total sets without hormonal burnout.

Men, on the other hand, benefit from more deliberate rest intervals to manage cortisol and maintain testosterone (Kraemer et al., J Appl Physiol 2021).

Both benefit from consistent resistance training for hormone regulation:

Women: improves estrogen metabolism and progesterone balance, mitigates hot flashes (Winslow et al., Menopause 2020).
Men: raises free testosterone and reduces SHBG (sex hormone binding globulin), improving libido and muscle retention (Hayes et al., Aging Male 2021).

Integrating Training and Hormone Health

Huberman and Contreras aligned on a crucial insight: exercise is a hormonal regulator first, aesthetic tool second.

Resistance training boosts dopamine and serotonin, lowering cortisol and anxiety (Meeusen et al., Sports Med 2018). In men, multi-joint strength work increases 24-hour testosterone availability. In women, consistent training reduces insulin resistance and stabilizes the hypothalamic–pituitary–ovarian (HPO) axis (Brown et al., Front Endocrinol 2021).

These hormonal responses explain why lifting supports energy, libido, sleep, and mood, the same targets addressed through functional medicine at 1st Optimal.

Practical Program Examples

Below are three weekly structures, one for men, two for women, designed for midlife adults prioritizing longevity, energy, and body composition. They integrate the Contreras principles of frequency, overload, and recovery.

1. Male Program: Hormone-Optimized Strength Split

Goal: Preserve lean mass, elevate testosterone efficiency, and enhance metabolic health.
Structure: Four training days per week (Upper/Lower split).

Monday – Upper Strength
Bench Press: 4 × 5
Weighted Pull-Up: 4 × 6
Seated Overhead Press: 3 × 8
Dumbbell Row: 3 × 10
Face Pulls: 3 × 12

Tuesday – Lower Strength
Back Squat: 4 × 6
Romanian Deadlift: 3 × 8
Walking Lunge: 3 × 12/leg
Calf Raise: 3 × 15
Plank Hold: 3 × 60 sec

Thursday – Upper Hypertrophy
Incline Dumbbell Press: 3 × 10
Cable Lat Pulldown: 3 × 12
Lateral Raise: 3 × 15
Biceps Curl + Triceps Pushdown Superset: 3 × 12 each
Farmer Carry: 3 × 45 sec

Friday – Lower Power & Conditioning
Deadlift: 3 × 5
Bulgarian Split Squat: 3 × 10/leg
Hip Thrust: 3 × 12
Sled Push or Prowler: 3 × 20 meters
Zone 2 Cardio: 20 minutes (HR 120–135 bpm)

Hormone Optimization Layer:
Adequate sleep (7–8 hrs), zinc + magnesium supplementation, and balanced macros (0.8–1.0 g fat/kg). Retest total and free testosterone, DHEA-S, and morning cortisol every 12 weeks.

2. Female Program A: Glute-Centric Aesthetic and Performance Phase

Goal: Develop glutes, maintain metabolic health, and support estrogen balance.
Structure: 5 days per week (3 lower, 2 upper).

Monday – Glute Activation + Strength
Barbell Hip Thrust: 4 × 10
Bulgarian Split Squat: 3 × 10/leg
Step-Up: 3 × 12/leg
Cable Kickback: 3 × 15
Banded Abductions: 3 × 20

Tuesday – Upper Sculpt
Push-Up or Dumbbell Press: 3 × 10
Seated Cable Row: 3 × 12
Dumbbell Shoulder Press: 3 × 10
Hammer Curl: 2 × 15
Triceps Dips: 2 × 15

Wednesday – Active Recovery
Zone 2 Cardio: 35–40 minutes (HR 120–135 bpm)
Optional sauna or yoga session

Friday – Glute Power
Deadlift: 3 × 6
Reverse Lunge: 3 × 12/leg
Glute Bridge (pause at top): 3 × 15
Curtsy Lunge: 3 × 12
Side-Lying Abductions: 3 × 20

Saturday – Conditioning + Core
Circuit (3 rounds):
Hip Thrust × 10
Kettlebell Swing × 20
Step-Up × 12
Ab Wheel × 10
Rest 60 sec between rounds

Hormonal Insight:
During follicular phase (first half of cycle), train heavier with shorter rest. During luteal phase, reduce load 20 % and emphasize recovery. Estrogen supports tendon elasticity early; progesterone increases fluid retention later.

3. Female Program B: Longevity and Hormone Balance Phase

Goal: Maintain muscle, bone, and joint health while reducing cortisol.
Structure: 3 full-body sessions per week.

Monday – Functional Strength
Goblet Squat: 3 × 10
Incline Dumbbell Press: 3 × 10
Dumbbell Deadlift: 3 × 8
Seated Row: 3 × 10
Farmer Carry: 3 × 45 sec

Wednesday – Glute + Core Stability
Barbell Hip Thrust: 4 × 10
Lateral Step-Up: 3 × 12
Romanian Deadlift: 3 × 10
Cable Abduction: 3 × 15
Pallof Press: 3 × 12

Friday – Metabolic Conditioning
Kettlebell Swing: 3 × 20
Split Squat: 3 × 12
Push-Up: 3 × 10
Lat Pulldown: 3 × 12
Stability Ball Hamstring Curl: 3 × 15

Recovery Focus:
Prioritize 1–2 rest days between sessions, maintain protein intake of 1.8–2.0 g/kg, and supplement magnesium glycinate for improved sleep and muscle relaxation.

Hormone-Specific Considerations

For Women:
Training around the menstrual cycle can amplify results. Follicular phase (days 1–14): higher intensity, greater volume. Luteal phase (days 15–28): moderate load, more rest, lighter conditioning. In perimenopause, consistent resistance training offsets estrogen fluctuations by maintaining insulin sensitivity and lean mass (Chavarro et al., J Clin Endocrinol Metab 2022).

For Men:
Resistance training helps restore hypothalamic–pituitary–gonadal (HPG) axis function and improves androgen receptor sensitivity (Kraemer et al., Eur J Appl Physiol 2021). Overtraining suppresses this system; strategic deloads and adequate dietary fats protect it.

Case Example: From Stalled to Strong

A common story at 1st Optimal: a 42-year-old executive training five days weekly but feeling exhausted and inflamed. Labs show high cortisol, low ferritin, and suboptimal thyroid conversion (T4 → T3). We shifted her to a three-day full-body program modeled on Contreras’s template, paired with B-complex vitamins and magnesium.

Within 8 weeks, strength improved 25 %, sleep normalized, and mood stabilized. Training became recovery. Her DEXA scan showed a 2 % lean mass increase with a 3 % body-fat drop, proof that performance-based training is hormonal therapy in disguise.

The Longevity Mechanism

Contreras explained how strength training extends lifespan not only through muscle preservation but also through its effect on mitochondrial density and oxidative stress. Resistance exercise upregulates PGC-1α, a master regulator of mitochondrial biogenesis, and enhances antioxidant defense (Porter et al., Aging Cell 2015).

Aging research now treats muscle as an “endocrine hub.” Every rep releases myokines like irisin, which communicate with the brain, reduce inflammation, and promote neurogenesis (Jedrychowski et al., Cell Metab 2021).

That’s why training doesn’t just build bodies, it preserves brains.

The Science Deep Dive: Why Strength Training Is Hormonal Medicine

Huberman and Contreras spent much of their conversation exploring why lifting does so much more than build muscle. Resistance training influences nearly every major endocrine pathway, including insulin, cortisol, growth hormone, thyroid, and sex steroids.

Understanding these connections helps clients see training not as punishment or aesthetics, but as precision hormone therapy through movement.

1. The Growth Hormone–IGF-1 Axis

Every heavy lift triggers small pulses of growth hormone (GH). GH signals the liver to produce insulin-like growth factor 1 (IGF-1), which drives muscle repair, fat metabolism, and bone density (Hameed et al., Growth Horm IGF Res 2020).

The best GH response occurs with multi-joint compound movements and short rest intervals (60–90 sec) at moderate-to-high intensity (70–85 % 1RM).

Regular training increases resting IGF-1 even in adults over 50 (Cadegiani et al., Horm Mol Biol Clin Investig 2021). That’s how we use strength work to complement peptides like GHRP-6 or ipamorelin, training primes the receptors they act on.

2. Testosterone, Estrogen, and Muscle Preservation

Testosterone isn’t just a male hormone; women need it too for bone density and mood. Both sexes see transient testosterone spikes after intense lifting, but what matters is receptor sensitivity and free testosterone, not total concentration (Kraemer et al., Eur J Appl Physiol 2021).

Training reduces sex hormone binding globulin (SHBG), allowing more bioavailable testosterone (Hayes et al., Aging Male 2021). In women, compound lifts improve estrogen metabolism through upregulated CYP1A1 activity in the liver (Brown et al., Front Endocrinol 2021).

Aging lowers androgen receptor density; strength training restores it (Sato et al., J Gerontol A 2022). This adaptation explains why resistance-trained individuals respond better to hormone replacement therapy—they’ve built the receptor base.

3. Cortisol and Stress Adaptation

Cortisol isn’t the villain, it’s the recovery signal. But chronically elevated cortisol from lack of sleep or overtraining suppresses the HPA axis, reducing thyroid and sex hormone production.

Moderate resistance training normalizes cortisol rhythms by strengthening negative feedback loops in the hypothalamus (Pahlavani et al., Nutrients 2021). In one 12-week trial, subjects training 3 days per week showed a 23 % improvement in diurnal cortisol rhythm and a 15 % increase in REM sleep efficiency.

The takeaway: the right dose of stress creates resilience. The wrong dose, too much volume, too little rest, creates fatigue.

4. Insulin, Glucose Control, and Fat Loss

Muscle tissue is the body’s largest glucose sink. The more you train, the more GLUT-4 transporters your muscle expresses, this enhances insulin sensitivity and glucose uptake (Dela et al., Am J Physiol Endocrinol Metab 2019).

That’s why weight training outperforms cardio for reversing insulin resistance in midlife adults (Mikines et al., Diabetes 2020). And it’s why, at 1st Optimal, we often pair strength training with GLP-1 peptide therapy for clients struggling with metabolic slowdown, the combination increases muscle mass while improving glycemic control.

5. Thyroid and Metabolic Rate

Chronic dieting or inactivity lowers T3, the active thyroid hormone. Resistance training increases peripheral T4-to-T3 conversion and maintains resting metabolic rate even during caloric restriction (Zanchi et al., Nutrients 2022).

This is especially relevant for women in perimenopause, who often experience low T3 syndrome despite normal labs. Lifting 3× weekly acts as a metabolic reset.

6. Mitochondria, Myokines, and Brain Health

Huberman underscored how muscle communicates directly with the brain through myokines — signaling proteins released during contraction. One of these, irisin, promotes neurogenesis in the hippocampus and protects against Alzheimer’s disease (Jedrychowski et al., Cell Metab 2021).

Resistance training also activates PGC-1α, which drives mitochondrial biogenesis and cellular rejuvenation (Porter et al., Aging Cell 2015). Together, these adaptations reduce oxidative stress, support memory, and improve emotional regulation.

That’s why resistance training is one of the few interventions shown to simultaneously lower biological age and improve mental performance.

The 2022–2025 Research Update

To build SEO and scientific authority, it’s critical to integrate current findings. Here are eight landmark studies published since 2022 that reinforce Contreras’s principles:

Resistance training reduces all-cause mortality by 15–20 %, especially when combined with aerobic exercise (Momma et al., Br J Sports Med 2023).
Women retain muscle mass better with combined resistance and protein intake ≥1.6 g/kg (Martins et al., Nutrients 2022).
Postmenopausal women who lifted twice weekly improved bone density more than those using estrogen therapy alone (O’Connell et al., Osteoporos Int 2024).
Men 40–60 using testosterone therapy + resistance training gained 12 % more lean mass than TRT alone (Liang et al., J Clin Endocrinol Metab 2023).
Myokine irisin upregulates BDNF, enhancing brain plasticity (Wang et al., Front Aging Neurosci 2024).
Zone 2 cardio combined with resistance work improves HRV and sleep architecture (Doherty et al., Sleep Med Rev 2023).
Functional strength correlated with lower epigenetic aging markers (Tyrrell et al., Aging 2025).
Progressive overload training decreased inflammation markers CRP and IL-6 (Furukawa et al., Int J Environ Res Public Health 2024).

These studies position strength training as the front line of modern preventative medicine.

Strength Training vs. Cardio: False Dichotomy

Contreras was clear: cardio and lifting aren’t enemies. Cardio builds endurance; lifting builds capacity. Together, they build resilience.

Zone 2 training (heart rate 120–140 bpm) improves mitochondrial efficiency and aids recovery between lifting sessions (San-Millán et al., J Appl Physiol 2022). But overdoing high-intensity cardio without strength work can elevate cortisol and suppress thyroid output.

At 1st Optimal, we pair 2–3 resistance sessions with 2 Zone 2 cardio sessions weekly. The data-backed ratio for longevity is 3:2 — three strength, two endurance.

Nutrition and Supplementation

Strength results depend on recovery substrates: protein, minerals, and sleep.

Protein: 1.6–2.2 g/kg body weight/day for both sexes (Morton et al., Br J Sports Med 2018).
Magnesium: 200–400 mg glycinate nightly improves muscle relaxation and sleep quality (Abbasi et al., Nutrients 2021).
Creatine Monohydrate: 3–5 g daily improves cognition and lean mass, particularly in women over 40 (Avgerinos et al., Exp Gerontol 2023).
Omega-3s: 1–2 g EPA/DHA daily reduces muscle inflammation and enhances recovery (Philpott et al., Nutrients 2022).

Optimizing nutrition reinforces hormonal health: adequate calories and fats prevent hypothalamic downregulation, especially in women prone to under-eating.

Functional Lab Integration

One of the biggest advantages of pairing Contreras’s training principles with functional medicine is data-driven personalization. We test and track:

Free + Total Testosterone
Estradiol (E2) + Progesterone
DHEA-S and Cortisol (AM/PM)
Thyroid Panel (TSH, Free T3, Free T4, rT3)
Ferritin, B12, Magnesium, and Vitamin D
hs-CRP, A1C, and Fasting Insulin

Tracking these metrics reveals how training is affecting physiology. For example, an uptick in SHBG or suppressed free T3 signals under-recovery. Adjusting training volume accordingly prevents burnout.

This hybrid model, biomechanics meets biochemistry, is the future of personalized fitness.

FAQ Section:

Q: How long does it take to see visible changes from strength training?
Research shows measurable strength improvements in 4 weeks and visible physique changes in 8–12 weeks (Wernbom et al., Sports Med 2007). Hormonal adaptations may take 12–16 weeks.

Q: Can I build muscle while losing fat?
Yes. Studies confirm body recomposition occurs when combining resistance training with protein intake above 1.6 g/kg and mild caloric deficit (Longland et al., Am J Clin Nutr 2016).

Q: How often should women train glutes for best results?
2–3 times weekly using multiple movement patterns—squat, hinge, thrust, abduction—drives optimal development (Contreras et al., J Appl Biomech 2015).

Q: Is lifting safe for menopause?
Yes. Progressive resistance training reduces hot flashes, preserves bone density, and improves insulin sensitivity (Winslow et al., Menopause 2020).

Q: What’s the best rep range for hormonal balance?
Moderate loads (8–12 reps) with controlled tempo and full range of motion maximize GH and IGF-1 response without elevating cortisol (Schoenfeld et al., Strength Cond J 2020).

Q: How do I know if I’m overtraining?
Symptoms include persistent fatigue, mood changes, sleep disruption, and stalled strength. Confirm with labs—elevated cortisol, reduced free T3, or low DHEA-S indicate systemic stress.

Q: What if I only have 30 minutes?
Full-body circuits using compound lifts (squat, push, hinge, pull) can replicate 70–80 % of training effect. Quality over duration.

Q: Should I train fasted or fed?
For midlife adults, fed training is superior. Fasted sessions increase cortisol and reduce power output, especially in women (Hackney et al., Eur J Appl Physiol 2020).

Q: Can peptides or HRT replace strength training?
No. They complement it. Exercise drives receptor expression and sensitivity—making therapies like testosterone, GH secretagogues, and GLP-1 agonists more effective.

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At 1st Optimal, the application is straightforward: test, train, adapt, repeat.
When data guides effort, performance becomes preventive medicine.