N of 1 and Done

About N of 1 and Done

The physiology group chat became a podcast. Join Richard, Hanz, Wong, and String—4 bros going deep on the science of lifting, nutrition, supplements, and how the body works. From muscle growth and metabolism to hormones and individual responses, we dig into the research, debate the mechanisms, and compare them with real-world experience. Learn the science. Question your limits. Challenge genetic determinism.

Publisher

N of 1 and Done

Category

health & fitness

Language

en

Explicit

No

First episode

2 Oct 2026

Latest episode

5 Nov 2026

Latest episodes

7 episodes in the feed.

1. 

   5 Nov 2026

   Your Liver Doesn't Need a Detox. Here's What It Actually Needs.

   Liver detoxes are everywhere. Your liver already cleans itself, so we skipped the cleanse talk and got into what it's actually doing all day and what it needs from you. We get into why a sluggish liver can look like a thyroid problem, how it clears estrogen, why bile and your gallbladder matter way more than people think, and what a liver panel really tells you if you train hard. Plus fatty liver, retatrutide, GLP-1s and gallstones, and the "liver support" supplements that can do more harm than good. Sponsored by Vanguard Performance. Order your own liver panel online, no doctor's order needed. Save 10% with code NEQUALSONE. https://vanguardperform.com/a/NEQUALSONE This is education and personal experience, not medical advice. Talk to a qualified clinician about your own labs and symptoms.

2. 

   4 Nov 2026

   Blood Work Review 1: Thyroid Question, A1c Answer

   Video version with the panel and food log on screen: https://youtu.be/q3FD7VfC7HI The first of our listener blood work reviews. Lunar Carp sent in a full panel, a food log and a training log with one question: are my thyroid numbers a problem on this mini cut? The thyroid looks fine. The A1c is higher than we'd like, and the food log shows where it's coming from. We cover: the 275 mg test / 2 IU GH protocol and whether that GH dose does anything, pregnenolone and progesterone and why oral dosing barely shows up on labs, low iron on a chicken-breast diet, hematocrit and creatinine that point at dehydration, a monocyte/neutrophil pattern worth a second look, and then the food log: orange juice, maple syrup, mini bagels, granola bars and cereal. We finish with the training split (upper/lower vs bro split for someone who wants to compete in 2027), set quality, and why a coach is the next step. Sponsored by Vanguard Performance Labs. Pick your own panel online, no doctor's order needed, draw at a lab near you, results by email. Save 10% at checkout with code NEQUALSONE. https://vanguardperform.com/a/NEQUALSONE CHAPTERS 00:00 Lunar Carp's question: thyroid numbers on a mini cut (275 mg test, 2 IU GH, wants to compete in 2027) 00:53 Diet, training and sleep context 01:21 HIIT vs hypertrophy (mTOR vs AMPK) and why we'd pick a bro split 04:08 Supplements: pregnenolone, progesterone, and is 2 IU GH every other day doing anything? 05:28 Low iron on a chicken-breast diet: heme iron, lean red meat, velveting (lipids on gear: fine) 07:02 Sponsor: Vanguard Performance Labs 07:48 HbA1c and the processed-food pattern we keep seeing 08:42 Liver and kidney markers, GGT, training intensity 09:25 Thyroid panel: fine. The sugar intake is the issue 09:49 Hematocrit, RDW, creatinine: probably dehydrated 10:37 Monocytes and neutrophils: a possible low-grade infection? 11:27 Pregnenolone and progesterone: oral bioavailability, 17-OH progesterone, try sublingual 12:05 Come back for a redo with consistent dosing 14:09 Fasting insulin, estradiol, and send us your blood pressure next time 14:50 The food log: orange juice, maple syrup, refined sugar 15:39 The elevated A1c and where it's coming from 16:43 Not enough vegetables (and more red meat for the ferritin) 17:41 Snack foods, granola bars and cereal in the log 20:02 Hanz's orange-juice story and the same A1c 21:42 Training split review: upper day redundancy 24:24 Leg day and arm day: cut the overlap, raise the set quality 25:48 Flex after your sets, and get a coach if you want to compete 27:20 Sleep, and easier whole-food swaps: Vietnamese food, Chipotle, sirloin tips 29:00 Wrap-up: come back for a postmortem, applications reopen soon 29:32 Why we give it to you straight 30:14 Halloween and goodbye WHAT WE'D CHANGE - Thyroid: TSH and the rest look fine on the cut. Not the issue. - HbA1c: higher than we'd like. Less refined sugar (orange juice, maple syrup, mini bagels, granola bars, cereal); keep the fruit. - Iron/ferritin: low on a white-meat diet. Add lean red meat (top round, sirloin; velvet it for tenderness). - Hematocrit, RDW, creatinine: dehydration pattern. More water and electrolytes. - Monocytes/neutrophils: elevated; possible low-grade infection, re-check. - Pregnenolone/progesterone: oral bioavailability is poor; consider sublingual, redo labs after consistent dosing. - GH: 2 IU every other day is below a replacement dose; probably not doing anything. - Training: cut the redundant movements, raise set quality, consider a bro split for a competitor, get a coach. - Send next time: blood pressure, consistent dosages, a GGT. Want your blood work reviewed on the show? Applications reopen soon. Follow the show and we'll announce it. N of 1 and Done: https://nof1pod.com Follow the show: https://x.com/nof1anddone This episode discusses one listener's lab results and personal experience for educational purposes. It is not medical advice and nothing here is individual guidance. Talk with a qualified clinician before starting, stopping or changing medications, hormones or supplements.

3. 

   29 Oct 2026

   Brain Fog Despite TRT? Look Beyond Testosterone. Neurosteroids.

   Testosterone is only part of the conversation. Richard, Hanz, Wong and String discuss pregnenolone, progesterone, allopregnanolone, estradiol, and their experiences with hormone changes. Wong uses a turbocharged Honda Civic to explain his whole-system view. The discussion also covers natural versus enhanced bodybuilding, finasteride, aromatase inhibitors, and what bloodwork can—and cannot—tell you. Sponsored by Vanguard Performance. https://vanguardperform.com/a/NEQUALSONE Code: NEQUALSONE CHAPTERS 00:00 Introduction 00:54 What are neurosteroids? 03:51 Thyroid, energy and steroid production 09:20 The allopregnanolone pathway 11:29 Stress, sleep and daily habits 13:45 Sponsor: Vanguard Performance 14:47 Why TRT may not address every symptom 17:26 Wong’s turbo Honda Civic analogy 21:38 Natural versus enhanced bodybuilding 22:13 Medications and neurosteroids 26:11 Hair loss and finasteride 29:27 Aromatase inhibitors and low estradiol 32:15 Personal experiences with progesterone and pregnenolone 38:42 Estrogen, progestins and birth control 43:13 What bloodwork can and cannot tell you 47:57 Opioids and hormone suppression 50:28 Closing thoughts: the whole system N of 1 and Done: https://nof1pod.com Follow the show: https://x.com/nof1anddone EVIDENCE NOTES The FDA discussion around 25:20 refers to brexanolone as a treatment for postpartum depression; approval does not establish a general cure for depression or anxiety. FDA review: https://www.fda.gov/media/160345/download The personal brain-fog account is an anecdote. In the Testosterone Trials cognitive study, testosterone did not improve cognition in older men with low testosterone and age-associated memory impairment; that trial does not test pregnenolone or explain an individual response. Study: https://pubmed.ncbi.nlm.nih.gov/28241356/ This episode discusses research and personal experiences for educational purposes. Personal anecdotes are not clinical evidence or individual medical advice. Talk with a qualified clinician before changing medications or hormone treatment.

4. 

   22 Oct 2026

   Are You Caramelizing Yourself? What Your Bloodwork Reveals

   “Caramelizing yourself from the inside.” Richard’s description of glycation sparked a conversation—so what is he getting at, and what does it have to do with your bloodwork? In this episode, we put that metaphor in context and go beyond a single marker: what to test, when to test, and how to read the results. Hanz, Richard, Wong and String discuss the panels and markers they look at, how they interpret changes over time, and why training, diet, hydration and timing matter when reading a result. The conversation covers hormones, thyroid markers, CBC and CMP, ApoB and LDL, HbA1c, and the difference between a reference range and a personal target. Sponsored by Vanguard. Shop through https://vanguardperform.com/a/NEQUALSONE and use code NEQUALSONE to save 10%. CHAPTERS 00:00 Welcome and why get bloodwork? 01:52 Why a baseline matters 04:41 How often to test 07:45 What belongs in a basic panel? 10:59 Total and free testosterone, SHBG and hormones 22:40 Red blood cells, hemoglobin and hematocrit 24:20 What is included in a CMP? 25:22 ApoB, LDL and Lp(a) 30:00 Sponsor: Vanguard 30:48 HbA1c, glucose and metabolic context 40:41 Timing blood draws around hormone use 44:45 Fasting, training and alcohol before a test 47:34 PSA and screening context 50:18 Biotin, illness and other confounders 52:41 What to do with an unexpected result 56:08 Reference ranges versus personal targets 1:04:06 When labs and how you feel disagree 1:06:37 What to do next 1:11:11 What bloodwork cannot tell you alone In this conversation: • Establishing a baseline before making changes • Which markers come bundled in common panels • Hormone results, transport proteins and measurement timing • Lipids, blood sugar and the context behind a number • Why a surprising result may need a second look • The limits of interpreting bloodwork in isolation

5. 

   15 Oct 2026

   You Track Protein. What About Potassium?

   Electrolytes come up in almost every hydration conversation. In this episode, Wong, Hanz, Richard and String look beyond the drink mix: potassium-rich foods, meal planning, training, and what blood tests can—and cannot—tell you. Sponsored by Vanguard Performance — save 10% with code NEQUALSONE https://vanguardperform.com/a/NEQUALSONE The conversation starts with Wong's experience in Olympic weightlifting and moves into the group's personal food experiments, practical cooking ideas, sodium–potassium balance, and the tradeoffs between whole foods and electrolyte products. Topics include: • Why the group looks beyond protein, carbs and fat when planning meals • Tomato paste, potatoes, leafy greens, beans and other food choices • Building meals you actually enjoy eating • Serum potassium versus the broader picture • Supplements, salt substitutes and practical limitations The hosts discuss their experiences and hypotheses; this episode is not an individualized nutrition or treatment plan. 00:00 Potassium beyond hydration 04:23 Hunger, meal plans and personal experiments 08:28 Food sources beyond chicken and rice 14:45 Sponsor: Vanguard Performance 15:30 Building a mineral-focused meal 20:17 Making vegetables easier to eat 23:00 Hunger, potassium and the energy discussion 27:18 What blood tests measure 32:23 Food variety and carbohydrate choices 37:00 Tracking changes and mineral cofactors 38:42 Contest prep and electrolyte balance 41:44 Potassium supplements and salt substitutes 46:18 Putting food choices into practice 50:47 Electrolyte powders, convenience and cost 54:21 Nutrition priorities and audience questions 57:11 Sign-off Show: https://nof1pod.com Follow: @nof1anddone

6. 

   8 Oct 2026

   Fiber Alone Isn’t Enough for Gut Health

   What happens when your “healthy diet” becomes the same three foods every day? Richard, Hanz and Wong discuss gut health through the lens of food variety, fiber, bodybuilding diets and their own experiences. They cover the limits of mouse studies, what “ancestral eating” actually means, probiotics, and why changing everything at once can make it harder to understand how you respond. In this episode: • Fiber products and supplement marketing • Mouse research versus human outcomes • Gut bacteria and dietary variety • Restrictive diets and bodybuilding meal plans • Personal experiences with food tolerance • Making gradual changes and tracking your response Vanguard sponsors the show. Show sponsor link: https://vanguardperform.com/a/NEQUALSONE Richard: https://x.com/PGC1a_RB Hanz: https://x.com/hanz333_ Wong: https://x.com/WongEXE___ Show: @nof1anddone The hosts discuss research, opinions and personal experiences. This episode is educational and is not individualized medical advice.

7. 

   2 Oct 2026

   Normal Thyroid Labs, Still Tired? TSH, T3 & T4 Explained

   Normal thyroid labs, but still feeling tired? Hanz, Richard, Wong and String discuss TSH, T3, T4, personal bloodwork experiences, and the connection between thyroid hormones and dieting. In this episode of N of 1 and Done, we explore the questions behind the numbers: how the hosts interpret thyroid results, their experiences with thyroid medication and supplements, and why stalled fat loss led them to look beyond simply eating less. We also discuss biotin and lab testing, levothyroxine versus T3 and natural desiccated thyroid, carbohydrates, leptin, bodybuilding diets, and how our views have changed over time. This conversation includes personal experiences, opinions and debated interpretations. It is educational discussion, not individual medical advice or a treatment protocol. Persistent fatigue can have many causes; review symptoms, test results and medication changes with a qualified clinician. CHAPTERS 00:00 Welcome to N of 1 and Done 00:22 Thyroid basics and energy regulation 02:00 Our first thyroid blood tests 07:01 Normal TSH, but still feeling off 08:00 Biotin and thyroid bloodwork 17:21 T4, T3 and natural desiccated thyroid 22:27 Tyrosine: the hosts’ experiences 23:58 Normal TSH on levothyroxine 27:16 Sponsor: Vanguard 28:05 Stalled dieting, leptin and thyroid hormones 35:32 The lab-testing discussion 36:34 Carbs and the bodybuilding diet 39:53 How our views on thyroid have changed 48:13 The oxalate and kidney-stone tangent 49:37 Closing thoughts SPONSOR This episode is sponsored by Vanguard. Explore bloodwork: https://vanguardperform.com/a/NEQUALSONE THE CONVERSATION Hanz • Richard • Wong • String

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