Haad Mahmood, MD (@haadmd)

Tesamorelin is one of the only FDA approved peptides and one of the most studied GH secretagogues we have. In large human trials 📊 Over 400 participants showed about an eighteen percent drop in visceral fat in twenty six weeks 📊 Over 800 participants showed fifteen to twenty percent reduction Researchers also monitored cancer risk for fifty two weeks ✔️ No significant increase found My science backed rating ⭐️ 9.5 out of 10 Real data Real results Follow @haadmd for more evidence based breakdowns #Tesamorelin #Peptide #VisceralFat #longevity #antiaging

💪🏽 Carbs do not automatically go straight to body fat. Part 1 is about muscle mass. Muscle stores glucose as glycogen, which is one reason lean muscle matters for metabolic health and nutrient partitioning. Part 2 is exercise and timing. Full breakdown is on YouTube. Educational only. Not medical advice. Results vary. #Carbs #Metabolism #MuscleMass #DoctorExplains #Healthspan

What happens after successful weight loss with tirzepatide? The SURMOUNT-MAINTAIN trial compared three strategies after an initial treatment period: 1. Continuing the maximum tolerated dose 2. Reducing to 5 mg 3. Discontinuing treatment and switching to placebo Participants who continued treatment maintained more of their prior weight loss, while more weight regain occurred after discontinuation. The important point: this study describes what happened in the trial. It does not tell every individual what they should do. Long-term GLP-1 treatment, dose reduction, or discontinuation should be individualized based on medical history, response, side effects, goals, and discussion with the prescribing clinician. Do not change or stop a prescription medication based on social media content. Educational content only. Not individualized medical advice. #GLP1 #Tirzepatide #WeightManagement #MetabolicHealth #ObesityMedicine

Throwback to this post for Menopause Awareness Month because there’s still so much confusion around HRT. Hormone therapy is not one-size-fits-all. Risk can vary based on age, timing, formulation, route, and individual health history. If you’re in perimenopause or menopause, this is a conversation worth having with a qualified clinician. #MenopauseAwarenessMonth #Menopause #HRT #WomensHealth #HormoneTherapy

If I could only prioritize 3 types of exercise each week in my 40s, here’s what I’m choosing: 1. Strength training A few sessions each week to support muscle, strength, bone health, and function as I age. 2. Zone 2 cardio Steady aerobic work to build a strong cardiovascular base. Some of my walking can count here too if I increase the incline, pace, or load. 3. High-intensity intervals A smaller dose each week to challenge the upper end of my cardiovascular fitness and help preserve VO₂ max. Outside of those three, I still want plenty of daily movement, including roughly 7,000+ steps, and I’ll play tennis because I enjoy it and it keeps me social. Yoga, Pilates, and swimming are all excellent options too—they just aren’t my personal top three priorities right now. So the goal isn’t to cram everything into three workouts. It’s to build my week around: Strength + Zone 2 + HIIT with daily movement and fun activity layered around them. What does your weekly exercise balance look like? #Longevity #StrengthTraining #Zone2 #VO2Max #HealthyAging

If I could only pick one supplement from each shelf of the supplement store. These would be my picks: Performance → Creatine Protein → Whey Heart → Omega-3s Sleep → Magnesium glycinate Antioxidant → NAC Metabolic → Berberine Longevity → Urolithin A "Hype shelf" → None No supplement stack is right for everyone, and “more” definitely isn’t always better. Your actual needs depend on your diet, labs, medications, and goals. What are you choosing? #Supplements #Creatine #Longevity #MetabolicHealth #HealthOptimization

I’m a longevity doctor, and I wouldn’t spend my time or money on these 5 health trends before getting the fundamentals right. 1. Hydrogen water Interesting early research, but not enough for me to prioritize it. Do this instead: Drink clean filtered water, ideally reverse osmosis, and store it in glass or aluminum. 2. Cold plunging Cold exposure can be useful, but right around resistance training it may blunt some muscle-growth adaptations. It can also create unnecessary cardiovascular stress in people with certain underlying conditions. Do this instead: Get morning sunlight, train consistently, and use cold strategically if you enjoy it. 3. Beef tallow It’s still very high in saturated fat, similar to butter. Do this instead: Use extra-virgin olive oil more often. The evidence for cardiovascular health and longevity is much stronger. 4. IV vitamin drips Most nutrients can be absorbed very well orally, and IV therapy adds cost, inconvenience, and unnecessary vein access for many people. Do this instead: Find out what you’re actually deficient in or what your goal is, then replace what you need through the simplest effective route. 5. Red light therapy Interesting research, but I wouldn’t put it ahead of the basics. Do this instead: Get outside for morning sunlight consistently. It’s free and supports your circadian rhythm, sleep, and overall health. None of these are automatically “bad.” They’re just usually not where I’d start. If you want a better idea of how to optimize your health, start with the data. Comment “OPTIMIZE” if you want to take a deeper look at your health and where to start. #Longevity #HealthOptimization #MetabolicHealth #HealthyAging #DrHaad

For decades, obesity rates increased. More recently, some population data suggest that trend may be starting to change. At the same time, use of GLP-1 medications has increased substantially. That does NOT prove GLP-1s caused the shift. Obesity is influenced by many factors, including nutrition, physical activity, healthcare access, socioeconomic factors and broader population health trends. Clinical trials have shown that newer incretin medications can produce meaningful weight loss in appropriate patients, but more research is needed to understand their impact at a population level. For now, this is an interesting association and a hypothesis worth studying. What do you think is contributing to the change? #GLP1 #Obesity #MetabolicHealth #HealthEducation #Longevity

If I had to choose only 5 habits for longevity, I’d keep the fundamentals: 1. Sleep 2. Strength training 3. Cardio 4. A healthy whole-food diet 5. Healthy relationships Biohacks can be useful, but they should sit on top of a strong foundation, not replace it. Which one would be impossible for you to give up? #Longevity #HealthyAging #Fitness #Nutrition #Health

What if your low testosterone isn’t primarily a testosterone problem? A recent study looking at men with obesity and sleep apnea found something important: the worse the untreated sleep apnea, the lower testosterone tended to be, even after accounting for body weight. Here’s what matters: 1) Sleep apnea can affect testosterone Repeated drops in oxygen and fragmented sleep can interfere with the hormonal signals involved in testosterone production. 2) Weight is not the whole story Obesity itself is strongly associated with lower testosterone, but in this study sleep apnea appeared to contribute independently. 3) Treating the underlying problem may help In a small group of men with newly diagnosed severe sleep apnea, consistent CPAP use for 3 months was associated with roughly a 100 ng/dL increase in testosterone on average. 4) Low testosterone deserves a real workup Before assuming TRT is the only answer, I want to know about sleep, snoring, body composition, insulin resistance, medications, inflammation, thyroid function, and other potential contributors. 5) TRT and root-cause treatment are not mutually exclusive Sometimes testosterone treatment is appropriate. But ignoring untreated sleep apnea or metabolic dysfunction while treating the number alone is incomplete care. The question shouldn’t only be: “Is testosterone low?” It should also be: “Why is it low?” That distinction matters. Do you think sleep gets overlooked enough when men are evaluated for low testosterone? Comment “TRT” and I’ll send you my free guide on how testosterone replacement should actually be approached and which biomarkers to monitor. #Testosterone #TRT #SleepApnea #MensHealth #HormoneHealth

You have 500 calories. What’s the best breakfast you can build? My picks: 1. Egg whites + 1 whole egg 2. Nonfat Greek yogurt 3. Blueberries 4. Pistachios 5. Avocado 6. Black coffee Why? High protein, fiber, healthy fats, and nutrient-dense foods without blowing the calorie budget. I’m personally passing on bacon, sausage, sugary cereal, and juice because I’d rather spend those calories on foods that give me more protein, fiber, and micronutrients. And if you want to push protein even higher, swap the avocado and pistachios for a protein shake. What are you building with 500 calories? #Longevity #Nutrition #HealthyBreakfast #HighProtein #MetabolicHealth

How much strength training do you actually need to live longer? A new 30-year study followed 147,374 adults and found the longevity sweet spot may be much smaller than most people think. PubMed Central (PMC) People doing about 90–119 minutes of resistance training per week had: 1. 13% lower all-cause mortality 2. 19% lower cardiovascular mortality 3. 27% lower neurological disease mortality And the benefit appeared to level off around 2 hours per week. PubMed Central (PMC) That means you do not need to live in the gym. Two or three focused strength-training sessions per week may be enough to capture most of the longevity benefit seen in this study. And even better, the lowest mortality risk was seen in people combining resistance training with aerobic exercise. PubMed Central (PMC) Send this to someone who needs a reason to start lifting #StrengthTraining #Longevity #ResistanceTraining #HealthyAging #ExerciseMedicine

Menopause Awareness Month feels different this year. Before we talk about hormones, symptoms, and treatment, I think we need to start with something even more fundamental: women deserve to feel heard, respected, and safe. That applies to our institutions. It applies to healthcare. And it applies to each of us. For too long, women’s symptoms have been minimized or dismissed as something they simply have to live with. We can do better. This month, I’m starting by listening. #MenopauseAwarenessMonth #WomensHealth #Menopause #HormoneHealth #ListenToWomen

I just turned 40. As a dual board-certified MD with a full schedule seeing patients, I practice what I preach. If I’m asking my patients to prioritize their health, I should be doing the same. Here are the **5 things I personally prioritize to feel younger, look healthier, and perform at a high level:** 1. **I train for muscle AND cardiovascular fitness** I strength train consistently, but I also make time for Zone 2 and higher-intensity cardio. Strength and VO2 max are two things I want to preserve for decades. 2. **I protect sleep, nutrition, and body composition** Enough protein. Mostly whole foods. Good sleep. Staying lean while maintaining muscle. Nothing exciting, but these fundamentals probably matter more than most biohacks. 3. **I actually measure my health** I don’t just wait until something feels wrong. I monitor things like ApoB, glucose and insulin resistance, hormones, thyroid function, inflammation, iron status, body composition, and cardiovascular fitness. 4. **I take skincare seriously** Daily sunscreen is non-negotiable. I also focus on a simple evidence-based skincare routine rather than buying every new anti-aging product that shows up on social media. 5. **I’m proactive about my hair** Hair loss is much easier to address early than after significant loss has already occurred. Genetics matter, but hormones, thyroid function, iron status, nutrition, stress, and other factors can matter too. I’m definitely not perfect, and having a busy career means I have to make these things fit into real life. But that’s also the point. Your health routine has to be sustainable enough to actually do it. **Which of these 5 do you think most people neglect? And what would you add to the list?** Comment **“START”** and I’ll send you the details on how I approach longevity and health optimization. #Longevity #HealthyAging #MensHealth #HealthOptimization #DoctorAdvice

Testosterone vs resistance training 💪 This randomized controlled trial compared testosterone, resistance training, and the combination of both in healthy men. The results highlight something important: testosterone is not a replacement for exercise. Resistance training remains a major driver of improvements in muscle size and strength. This study also used testosterone doses that are not representative of standard TRT dosing. For education only. Treatment decisions should be individualized with a qualified healthcare professional. #Testosterone #MensHealth #StrengthTraining #ExerciseScience #HealthEducation

🧠 Could creatine help support brain performance during sleep deprivation? In a small study of 29 healthy adults, researchers kept participants awake for 21 hours and compared a single high dose of creatine with placebo. The creatine condition was associated with better performance on some cognitive tasks during sleep deprivation. ⚡ Interesting? Absolutely. But this was a small study using an unusually large, one-time dose under extreme sleep deprivation. It does NOT show that your normal daily creatine dose will compensate for inadequate sleep. 😴 Creatine continues to be studied for potential roles beyond exercise performance, including brain energy metabolism and cognition. 💬 What have you noticed since taking creatine? Educational content only. Not individualized medical advice. #Creatine #BrainHealth #Longevity #HealthEducation #Nutrition

One of the most common excuses, I hear from people who are reluctant to get their health and fitness back on track is they “don’t have time” In reality doesn’t take a lot of time per day to work on your health. If you hypothetically only had 70 minutes a day to invest in your health. How are you spending it? I’m stacking everything I can. Sunlight + walking + Zone 2 = 3 for 1. Strength + mobility = 2 for 1. And the last 10 minutes? Call your parents. ❤️ Longevity isn’t only about adding years to your life. It’s about what you do with them. What are you picking? #LongevityL#LongevityTipsH#HealthTokH#HealthyAgingV#VO2Max

The placebo group improved too… but here’s what that actually means. In a 537-person phase 3 trial: A1C fell up to 1.94 points versus 0.81 with placebo. It does reinforce something I tell patients constantly: Medication is one part of the program. Diet, exercise, resistance training, protein intake, and behavior still matter enormously for getting a good outcome. #MetabolicHealth #Longevity #EvidenceBasedMedicine

Your VO₂ max is basically the size of your engine. And a true metabolic test can tell you a lot more than just how fit you are: 1. Your VO₂ max 2. Your fitness age 3. Your resting metabolic rate 4. When you burn fat vs carbs 5. How metabolically flexible you are Unlike your wearable, this is directly measured breath by breath while you exercise. VO₂ max is one of the most useful markers we have for cardiorespiratory fitness and long-term health. We now integrate this testing into our HaadMD Longevity Assessment and Concierge Program. Want to test yours? Comment “Labs” and we’ll send you a guide on the biomarkers we check for and how to get started. #VO2Max #Longevity #Fitness #MetabolicHealth #HealthOptimization

If I only had $200 for supplements, I would keep it simple. Creatine. D3 and K2. Omega 3s. Magnesium glycinate. Whey protein isolate. And I’m saving the last $20 for coffee. Educational only. Not medical advice. Results vary. #Supplements #Creatine #Protein #DoctorExplains #HaadMD

Insomnia can become a brain-body conditioning loop. The bed may become linked with wakefulness, frustration, and clock watching. CBT-I helps retrain sleep timing, sleep pressure, and nighttime arousal. For menopause-related insomnia, hormones, sleep apnea, alcohol, and metabolic health may also matter. Educational only. Not medical advice. Results vary. #Insomnia #CBTI #SleepHealth #Menopause #HaadMD

Menopause-related insomnia is not always just stress. Hormone changes, hot flashes, night sweats, circadian rhythm changes, and nighttime awakenings can all play a role. CBT-I showed one of the strongest signals in recent research. Yoga and mindfulness may help too. Educational only. Not medical advice. Results vary. #Menopause #Insomnia #SleepHealth #CBTI #HaadMD

Digital CBT-I may help insomnia. A 2026 meta-analysis found fully automated app-based CBT-I significantly reduced insomnia severity in adults. CBT-I is structured sleep therapy, not just basic sleep tips. For perimenopause or menopause, sleep changes may deserve broader context. Educational only. Not medical advice. Results vary. #Insomnia #SleepHealth #CBTI #DoctorExplains #HaadMD

Sleep deprivation is not a straight line. Performance often bottoms out in the early morning, then partially improves later in the day because of circadian rhythm. But feeling sleepy may not recover the same way. Educational only. Not medical advice. #SleepScience #CircadianRhythm #DoctorExplains #SleepDeprivation #HaadMD

GLP-1 cancer risk needs nuance. Short-term data is reassuring, but it is not the same as definitive long-term safety data. The evidence does not prove cancer causation or cancer prevention. Medical history, family history, and clinician guidance matter. Educational only. Not medical advice. #GLP1 #DoctorExplains #MedicalEducation #Healthspan #HaadMD

Testosterone decisions need context. A few biomarkers may show part of the picture, but they rarely explain the full pattern. Before treatment is considered, labs, history, symptoms, fertility goals, and monitoring all matter. Treating a number is not the same as understanding the patient. Educational only. Not medical advice. Results vary. #Testosterone #HormoneHealth #AdvancedLabs #DoctorExplains #HaadMD

Mental fatigue can make training feel harder. A 2026 review found cognitive load before resistance training may reduce reps and total training volume. The muscle may not be physically fatigued. The perception of effort may be higher. Educational only. Not medical advice. Results vary. #MentalFatigue #StrengthTraining #ExerciseScience #DoctorExplains #HaadMD

Longevity is not just more birthdays. It is more quality years. A 2026 observational study found higher cardiorespiratory fitness was associated with longer healthspan and later onset of major chronic conditions. Not proof of causation. But an important signal. Educational only. Not medical advice. Results vary. #VO2Max #Healthspan #Longevity #DoctorExplains #HaadMD

The scale does not tell the full metabolic story. VO₂ max, resting metabolic rate, skeletal muscle, visceral fat, and body composition may provide more context. The goal is not just a lower number. The goal is better metabolic function and better body composition. Educational only. Not medical advice. Results vary. #VO2Max #BodyComposition #MetabolicHealth #DoctorExplains #HaadMD

One morning cortisol test is only a snapshot. Stress physiology may require more context, including sleep, training, recovery, nutrition, thyroid markers, DHEA-S, medications, and timing across the day. The goal is better interpretation, not more testing for everyone. Educational only. Not medical advice. Results vary. #Cortisol #StressPhysiology #AdvancedLabs #DoctorExplains #HaadMD