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Professor & Scientist of Human Performance Elite Performer Coach Founder @biomolecularathlete Host of Perform with Dr. Andy Galpin
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#testosterone#menshealth#metabolichealth#hormones#nhanes#biomolecularathlete#humanperformance#exercisephysiology#science#sportsscience
Recent posts
Your abs recover faster, so you should train them every day. That’s the logic. It sounds reasonable until you actually check whether the premise is true.
The “train abs daily” belief rests on two assumptions: that core muscles are predominantly slow-twitch, and that slow-twitch fibers recover faster and therefore need higher frequency. There’s something right about the second part. But the first part is where the reasoning starts to fall apart.
So here’s the question to ask: if you don’t actually train your quads every day, why would you assume your abs need it?
Autopsy data going back to the early 1990s shows that most core muscles are roughly 50/50 fast- and slow-twitch — almost identical to something like your vastus lateralis (your quads). The muscle you’d never dream of hammering seven days a week. And when you look at the actual literature, there’s no evidence that the training principles for your abs should differ from those for your quads.
The episode out now covers how to actually build a strong core and visible abs, including the difference between training for aesthetics vs. function, which exercises produce the most force demand on your core (hint: not always crunches), and what the science says about training frequency, load, and rep ranges. A few questions are still genuinely open, and those get named too.
Full episode at performpodcast.com or search “Perform with Dr. Andy Galpin” wherever you listen.
08 Apr 2026
We back.
30 Mar 2026
Goal setting is the first thing every performance book tells you to do. One of the best coaches I know never did it.
@les7spellman built his coaching career the opposite way everyone tells you to. No five-year vision. No "I want to train pros." He was coaching seven-year-olds in a park and training moms in the morning so he could afford to get to a coaching event, spending on education while barely making rent.
His one rule was to go all in on whoever was in front of him that day. A seven-year-old in a one-on-one session got the same intensity and the same attention to the little details as anyone else.
As Les puts it, he transformed his life just from caring more about people, and never thought about the byproducts of what was happening.
Full episode with Les Spellman on How to Get Faster (Acceleration, Deceleration, Agility & Strength) is on my YouTube channel.
09 Nov 2026
Stop overthinking your recovery.
@les7spellman has coached and tracked recovery in hundreds of athletes who have access to the most expensive recovery tools. What keeps showing up isn't glamorous: sleep a lot, eat pretty well, hydrate, do some low-level work, get sunlight early.
The two biggest levers he names to support recovery are early sunlight and consistent bedtimes. The second one is hard. In professional sport you have travel, practice and late starts that put an athlete's schedule all over the place. This is why having a plan B is important. Les and his team circle the late games and the long flights in advance and build the game plan to optimize recovery in unfavorable conditions:
- Eye mask on the plane
- Earbuds in with no music to block out the noise
- Magnesium timed right
- Get to sleep
What surprised Les was how deeply the players bought in. As one of them put it, in college he was doing the light bed every week, and he feels better now than he did then.
If a consistent bedtime can out-recover a six-figure machine, you probably don't have a tools problem.
Full episode with Les Spellman on building speed and agility is on my YouTube channel.
04 Nov 2026
Losing body fat can raise your total testosterone. It can also lower it.
@drbenhouse describes this as an inverted U. Coming down from a high body fat percentage can move testosterone 50, 100, even 200 points in the right direction. But once body fat starts getting too low, and you keep pushing that caloric deficit, testosterone starts heading back down.
Individual response is an important consideration here. Population-level data give us a good starting point, but pay attention to individual dynamics. Ben has worked with three clients who lost roughly half of themselves, 300 pounds down to 150, 330 down to 180.
- One ended up with a testosterone of 850 and was crushing it
- One was anemic, testosterone in the tank
- One sat around 200
None of the three were under 15 percent body fat.
That's why Ben weighs the relative change more than the absolute number. Your brain adapts to your norm, so where you came from matters just as much as where you are now.
The population data is a guide. It does not tell you where you should be.
Full episode with Dr. Ben House on testosterone explained is on my YouTube channel.
03 Nov 2026
Dieting increases testosterone in obese men but can lower it in non-obese men. How much appears to depend on how hard you push and how lean you get. Modest, short-term deficits have little effect, but severe or multi-stressor deficits can suppress testosterone into the hypogonadal range.
• Longer dieting: −36% on average (severe deficits ≈ −62%, moderate ≈ −11%)
• Acute low energy availability in the lab: −8%. On military field courses: −57%
• In every study that measured again after refeeding, testosterone came back
Low T mid-diet? Re-test after refeeding before calling it hypogonadism.
Full paper by Dr. Ben House, Dr. Tommy Wood, and Dr. Andy Galpin: link in bio
#testosterone
02 Nov 2026
You've been told your testosterone drops 1 to 2 percent per year after 30. This is the andropause narrative.
@drbenhouse problem isn't with the number. It's with the sample.
Ben calls this the race to the bottom on social media. Every narrative gets flattened into one line you can repeat. Sometimes this stuff really is complex. This one isn't. The counter-narrative to andropause just doesn't make anybody any money, so it doesn't get told.
Look at the prospective longitudinal studies, and yes, it looks like testosterone decreases by 1 to 2 percent a year. But we need to ask an important question:
How many of those studies were looking at healthy aging? Almost none of them.
Full episode with Ben House on Testosterone is on my YouTube channel.
29 Oct 2026
Is falling testosterone just aging? Our team dove into four National Health and Nutrition Examination Survey (NHANES) cycles to see what the data say.
📉Across US men, metabolic health, not age, accounted for the drop in total Testosterone.
🔎We analyzed NHANES data (2011–2023) on 4,000+ US men aged 20–79, with testosterone measured by gold-standard mass spectrometry. Men were scored on five metabolic health criteria: blood pressure, blood sugar, triglycerides, HDL and waist-to-height ratio.
👤What we found:
→ Across all men, total T ran about 14 ng/dL lower per decade of age. When we adjusted for the five metabolic health criteria, that average decline disappeared.
→ Metabolic health gets rare with age: 43% of men in their 20s met 4–5 criteria, vs 3% in their 70s.
→ Men meeting 0–1 criteria had about 7× the odds of low T (under 300 ng/dL) vs men meeting 4–5, at the same age. Waist-to-height was the strongest of the five.
→ At the same metabolic health, older men had higher SHBG. Calculated free T fell, but it's calculated from total T, SHBG and albumin, not measured, so these data can't say whether bioavailable T declines with age.
→ Individuals vary widely: men with normal-to-high T showed up in every decade.
🛑Caveats: each man was measured once, so this compares age groups rather than tracking anyone over time, and it can't prove cause and effect.
✅Bottom line: low T in older men looks common, but it is not inevitable.
Analysis: House, Wood & Galpin · Data: NHANES (CDC/NCHS)
#testosterone #menshealth #metabolichealth #hormones #NHANES
27 Oct 2026
Our paper on Testosterone and Hypertrophy was just accepted to Sports!
This one has been living inside my head for multiple years. It dives deep into and weaves together the literature on testosterone and muscle growth from three categories: suppression, normal range, and exogenously dosed testosterone.
When testosterone is suppressed:
In trials where healthy young men were given drugs that shut down testosterone production, levels fell to roughly 30–45 ng/dL. Training-induced hypertrophy was blunted by about 43% in one trial and 73% in the other, but it wasn’t completely eliminated. Even here, muscle still grew.
When testosterone is in the normal range:
Across six cohorts and nearly 200 men who completed resistance training programs, baseline testosterone showed no meaningful relationship with how much muscle they gained. Neither total nor free testosterone was a useful predictor of growth within the normal range.
When testosterone is given exogenously:
This is TRT, or any protocol where testosterone is dosed above what the body makes on its own. In trials that tested a wide range of weekly doses from low sub-replacement amounts to supraphysiological doses lean body mass increased by 1.8 kg for every doubling of the weekly dose and that trend was still climbing at the highest amounts studied. Some of that early weight is water. However, the takeaway is that if someone starts taking testosterone exogenously they will likely gain muscle mass in a dose dependent fashion.
26 Oct 2026
Want to crush your goals with science-backed tips? The BioMo Weekly Newsletter is here, and we’ve got the science of human performance delivered to you in one short, weekly email.
Each week, we share and summarize current research in human performance science mechanistically, directly, and with the calibration you expect from BioMolecular Athlete.
What lands in your inbox:
⚡Breaking research, explained in plain language
⚡Interesting finds from the lab and the field
⚡General updates from the BioMolecular Athlete team
⚡First look at new programs
⚡Educational material you won’t find on our feed
⚡Practical tips and tools we use with our athletes and ourselves
No hype. Just science.
Comment “newsletter” and we’ll DM you a link to sign up!
#biomolecularathlete #humanperformance #exercisephysiology #science #sportsscience #newsletter
23 Oct 2026
Is testosterone actually going down, population-wise?
My most recent guest, @drbenhouse, says it looks like there is a real decline across generations, but there are important limitations to consider.
Testing methods have changed a lot from the 1970s to the 2020s, so some of that decline at the population level could be due to measurement error or advances in assay technology. Over 50 years you would expect some of that. But there is still a signal there.
The interesting part is what’s driving this signal. The cause could be environmental, behavioral, or related to disease burden, but it’s likely a combination. For example, sleep apnea and obesity have both been shown to lower testosterone, and the two are often comorbid.
As Ben puts it, obesity is the number one driver of low testosterone right now. Which leaves the chicken-or-egg question: does that person actually need to be put on testosterone?
Full episode with Dr. Ben House on testosterone explained is on my YouTube channel.
22 Oct 2026
We have a question for you, BioMo fam: does androgen receptor content or sensitivity predict muscle growth from resistance training?
Many in the performance field believe that these variables can predict hypertrophy in response to resistance training stimuli. The hypothesis goes like this: if the circulating hormones can’t predict gains, maybe androgen receptors and signaling strength can. Or, maybe only high receptor content combined with high T can predict gains.
In our latest lecture series, we dig deep into every training study out there that assessed the relationship between androgen receptor variables, including a cross-sectional study with 181,217 participants. Learn the granular details and answer this question with Dr. Ben House, Dr. Tommy Wood, and Dr. Andy Galpin at the link in our bio, and check out our open-access review on testosterone and hypertrophy while you’re there.
20 Oct 2026
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