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Non-negotiable targets: Protein: 80-100g daily minimum (prevents muscle loss during weight loss) Calories: Dont go below 1,200 (women) or 1,500 (men) despite suppressed appetite Fiber: 25-35g daily (prevents constipation, supports gut health) Healthy fats: 30-50g daily (prevents gallbladder issues during rapid weight loss) Meal structure moving forward: Still smaller frequent meals (5-6 per day)

Allen RH, Stabler SP

Let's start with how testosterone changes across your lifetime, from the surge at puberty to the gradual decline that begins sooner than most men expect

Starting too high leads to severe GI side effects