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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 2h

Want to know how to build muscle and lose weight at the same time?

Here’s what actually works 👇
💪 Slight deficit: 200–300 cal/day
🍗 High protein every meal
🏋️‍♂️ Lift heavy [1]

➡️ A 2021 study showed this combo preserves lean mass while still burning fat.

#BodyRecomp #Nutrition

study. 1. Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scand J Med Sci Sports. 2022; 32: 125–137.
image: freepik.com

Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 1d

🍂🔥 Fall isn’t just about football & flannels—it’s peak season for Testosterone-boosting foods.

Top 5 to keep your edge:
1️⃣ Pumpkin seeds 🎃
2️⃣ Pomegranate 🍅
3️⃣ Walnuts + almonds 🌰
4️⃣ ...
5️⃣ ...

👉 Read more: ashevilletestosteroneclinic.com/blog/f/%F0%9...

Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 4d

Think you can’t build muscle in a deficit?

A 2019 study compared high vs. low protein intake while both groups trained & ate in a 40% calorie deficit.

Here’s the twist 👇
🍗 Higher protein = ⬆️ muscle gain, ⬆️fat loss
🍞 Lower protein = ⬇️ muscle, ⬇️fat loss [1]

study: 1. Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, and Stuart M Phillips. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition, January 2016 DOI
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 8d

You can’t out-train bad sleep or constant stress. 😤

2021 study: Sleep deprivation kills muscle protein synthesis
7+ hrs of sleep = anabolic recovery 💤
High cortisol = low muscle, high fat ⚖️ [1]

Train hard. Recover harder.

#MensHealth #Recovery #SleepForGains

study: 1. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 10d

Build muscle that shows up when it counts. 💪

A 2017 meta-analysis 🔬 showed:
🔹Mix compound + isolation lifts
🔹Hit 8–12 reps, stop 2–3 from failure
🔹More training volume = more growth [1]

🏋️‍♂️ Strength + size aren’t luck — they’re programmed.
#MensHealth #Hypertrophy

study: 1. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082. doi: 10.1080/02640414.2016.1210197. Epub 2016 Jul 19. PMID: 27433992.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 13d

🏋️‍♂️ Do you want real muscle growth?

Stop guessing — start progressing.

Key points from a 2015 study found:
🔹Progressive overload = key to size & strength
🔹Protein + lifting = muscle growth even in a calorie deficit
🔹The anabolic effect lasts 48 hours post-workout [1]

#MensHealth

Study: 1. Murphy CH, Churchward-Venne TA, Mitchell CJ, Kolar NM, Kassis A, Karagounis LG, Burke LM, Hawley JA, Phillips SM. Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance training and balanced daily protein ingestion in older men. Am J Physiol Endocrinol Metab. 2015 May 1;308(9):E734-43. doi: 10.1152/ajpendo.00550.2014. Epub 2015 Mar 3. PMID: 25738784; PMCID: PMC4420900.

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 13d

🔥 Want to get lean and build muscle? Here’s the play:

⚡ A 2021 study found this sweet spot burns fat while keeping muscle gains maxed.
🔹Cut just 200–300 calories/day — not more.
🔹Keep protein high (1-2g/kg+) as long as kidneys are healthy (always consult an MD before). [1]

Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 15d

🥩 Want to get bigger AND leaner?

📖 A 2016 study found that participants consuming 2.4 g/kg/day protein gained more lean mass and lost more fat than those consuming 1.2 g/kg/day, even under caloric restriction.

▪️ Supports muscle protein synthesis
▪️ Preserves lean tissue in deficit [1]

study: 1. Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. doi: 10.3945/ajcn.115.119339. Epub 2016 Jan 27. PMID: 26817506.

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 18d

💥 Are you feeling “off”?

It’s not always low T — sometimes, it’s what’s lowering your T.

2 key overlooked causes of low T:
🔥 Extra body fat → ↑ estrogen, ↓ Testosterone
🍺 Alcohol + toxins → sabotage your HPG axis

Read more: ashevilletestosteroneclinic.com/blog/f/uncov...

Uncovering Secondary Causes of Low Testosterone

In the quest for a healthier, more vibrant life, many men find themselves exploring the benefits of Testosterone therapy. At Asheville Testosterone Clinic, we're here to shed light on the incredible p...

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 22d

Most people think you have to choose:
⚔️ Bulk (gain muscle)
🔥 Cut (lose fat)

But science says otherwise — with smart nutrition & resistance training, you can do both.

📊 Studies:
➡️ 75% of weight loss = fat
➡️ 25% is lean tissue (especially when protein is too low) [1]

study: 1. Weinheimer-Haus, Eileen & Sands, Laura & Campbell, Wayne. (2010). A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults: Implications for sarcopenic obesity. Nutrition reviews. 68. 375-88. 10.1111/j.1753-4887.2010.00298.x.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · 29d

Testosterone and Aggression: Rare, nuanced

Research on 4,462 US male military veterans found that context is key!

Increased aggression risk for:
• Socio-economic status significantly moderates the relationship.
• Individuals with lower SES & prior behavioral issues exhibit higher aggression. [1]

study: 1. Dabbs, J.M. & Morris, R. (1990). Testosterone, social class, and antisocial behavior in a sample of 4,462 men. Psychological Science, 1(3), 209211.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 28

Testosterone ≠ aggression 😡

Double-blind experiment (n=27):
• Groups: Testosterone | Placebo | No treatment
• Placebo group showed ↑ anger, irritation, impulsivity vs. both other groups
• Highlights a placebo/social expectancy effect in perceived “roid rage” [1]

study: 1. Björkqvist, K., Nygren, T., Björklund, A.-C. and Björkqvist, S.-E. (1994), Testosterone intake and aggressiveness: Real effect or anticipation?. Aggr. Behav., 20: 17-26.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 25

Early 2000s study on supraphysiologic Testosterone:

• ↑ T didn’t always mean ↑ aggression
• 84% of participants showed minimal/no behavioral change
• Highlights individual variability in neuroendocrine response [1]

Key takeaway: hormone levels ≠ uniform psychological effects.

Study 1. Pope HG Jr, Kouri EM, Hudson JI. Effects of supraphysiologic doses of Testosterone on mood and aggression in normal men: a randomized controlled trial. Arch Gen Psychiatry. 2000 Feb;57(2):133-40; discussion 155-6. doi: 10.1001/archpsyc.57.2.133. PMID: 10665615.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 24

1996 double-blind trial (n=43 eugonadal men):
• Supra-physiological Testosterone administered
• No increase in anger vs placebo
• Excluded psychiatric disorders + competitive athletes [1]

📌 Implication: In typical healthy males, high Testosterone alone does not drive aggression.

study: 1. Tricker R, Casaburi R, Storer TW, Clevenger B, Berman N, Shirazi A, Bhasin S. The effects of supraphysiological doses of Testosterone on angry behavior in healthy eugonadal men--a clinical research center study. J Clin Endocrinol Metab. 1996 Oct;81(10):3754-8. doi: 10.1210/jcem.81.10.8855834. PMID: 8855834.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 19

Expecting TRT to turn you into a roid-raged Incredible Hulk?

Don't count on it!

1990s study found: Healthy men exposed to TRT & supraphysiologic T doses resulted in:

🔹 Minority experienced ↑ euphoria, energy, sexual arousal
🔹Some reported ↑ irritability / aggression
🔷 Majority had minimal changes

study 1. Su TP, Pagliaro M, Schmidt PJ, Pickar D, Wolkowitz O, Rubinow DR. Neuropsychiatric effects of anabolic steroids in male normal volunteers. JAMA. 1993 Jun 2;269(21):2760-4. PMID: 8492402.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 18

💥 Think higher T makes you more aggressive? Think again.

A late-90s study of 101 young men found no link between Testosterone & aggression.

❌ No physical aggression
❌ No anger
❌ No hostility

👉 T = strength, drive, and vitality — not losing control.

#Testosterone

1. study: Archer, J., Birring, S.S. and Wu, F.C.W. (1998), The association between Testosterone and aggression among young men: Empirical findings and a meta-analysis. Aggr. Behav., 24: 411-420.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 17

Studies on Testosterone and aggression found:

Early research used supra-physiological (steroid-abuse) doses.
🔹Only a small subset of men developed mania
🔹With TRT dosing, aggression is not consistently observed

👉Remove the stigma.

Read more here: ashevilletestosteroneclinic.com/blog/f/the-m...

The Myth of "Roid Rage": The Truth on Testosterone and Aggression

The term "Roid Rage" has become synonymous with the use of anabolic steroids, particularly Testosterone, suggesting a direct link between steroid use and uncontrollable aggression. This concept has be...

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 16

The evidence remains mixed on exact set/rep prescriptions for strength vs hypertrophy.

What’s clear:
📈 For beginners, 2–3 sets per exercise appears sufficient.
🕒 This balances efficiency with measurable progress. [1]

🔬 Supports adherence without overtraining risk.

#ExerciseScience #Hypertrophy

Study1. Rønnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, Raastad T. Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. J Strength Cond Res. 2007 Feb;21(1):157-63. doi: 10.1519/00124278-200702000-00028. PMID: 17313291.

Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 15

Interesting findings on training volume and muscle adaptation:

💪 Lower body (quads/legs): 3 sets significantly > 1 set for hypertrophy & strength after 11 weeks in untrained men.

💪 Upper body: No statistically significant difference between 1 vs 3 sets. [1]

#ExerciseScience #StrengthResearch

1. Rønnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, Raastad T. Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. J Strength Cond Res. 2007 Feb;21(1):157-63. doi: 10.1519/00124278-200702000-00028. PMID: 17313291.
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 14

🚨New Blog Post🚨

Discover how concierge medicine via telehealth delivers better health outcomes & saves money!

Continuity of care with a trusted MD:
🔷 Lowers mortality rates
🔷 Reduces hospital visits
🔷 Cuts your costs.

Read more 👇
ashevilletestosteroneclinic.com/blog/f/md-le...

MD-Led Concierge Telemedicine: Accessible Personalized Care

The healthcare system often feels rushed, fragmented, and impersonal. Patients report feeling “like just another number” or feel “unseen and unheard” by their medical professional. But evidence shows...

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 13

🚨 Time-crunched? Good news: lower-volume workouts can still keep you consistent.

A recent study brings clarity to training volume:
✅ Lower-volume routines support consistency for busy individuals
📈 Higher training volumes→ greater hypertrophy (muscle size [1]

1. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 11

Evidence suggests efficiency matters in resistance training.

A study showed:
• 3 sessions/week
• ~13 min each
• Moderate loads (8–12 reps) [1]

➡️ Comparable strength gains to longer workouts in trained individuals.

#ExerciseScience #Hypertrophy #StrengthTraining

study: 1. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 10

🚨 More isn’t always better in the gym. 🚨

Recent research challenges the “more is better” mindset in resistance training:
📊 Multiple sets (2–6) → ~40% greater hypertrophy vs. 1 set
🔎 But: 2–3 sets ≈ 4–6 sets (minimal difference)

🧠 Implication: Training efficiency matters as much as total volume

study: 1. Krieger, James W. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. Journal of Strength and Conditioning Research 24(4):p 1150-1159, April 2010. | DOI: 10.1519/JSC.0b013e3181d4d436
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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 8

💪 Post-workout nutrition insight: Pairing liquid protein with carbs (3:1 or 4:1 ratio) enhances glycogen replenishment & muscle protein synthesis.

🔹 More Muscle
🔹 Faster growth
🔹 Better Recovery
🛑 But beware, more carbs can increase fat mass [1]

1. Ivy JL, Res PT, Sprague RC, Widzer MO. Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):382-95. doi: 10.1123/ijsnem.13.3.382. PMID: 14669937.

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Asheville Testosterone Clinic @avltestosteronemd.bsky.social · Sep 8

Revisiting the ‘Anabolic Window’ in Exercise Physiology 📚

Conflicting evidence on nutrient timing post workouts:
• Early view: 30–60 min critical window ⏳
• Emerging data: up to 4 hrs — or possibly negligible
• Consensus: Post-workout nutrition remains beneficial, pending stronger evidence [1]

study: 1. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5:e2825/correction-1. doi: 10.7717/peerj.2825/correction-1. PMID: 28070459; PMCID: PMC5214805.
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