The Science of Bodybuilding, Hormones & Longevity
- Ryan Fernando
- Nov 11, 2025
- 6 min read
In today’s world of social media fitness trends and quick-fix health advice, it is rare to hear a voice that speaks honestly about what it truly takes to build strength, resilience, and long-term health. On a recent episode of my podcast, I sat down with Dr. Mandeep Sodhi, a physiotherapist, professional bodybuilder, and filmmaker.
His story is one of grit, science, and relentless consistency. Together, we discussed the deep connection between body and mind, the myths that surround bodybuilding, the truth about supplements and hormones, and the role of nutrition and genetic testing in shaping a healthier future.
From Bullying to Bodybuilding: The Origin of Strength
Dr. Mandeep’s fitness journey began in 1996, as a young boy who was often bullied for being skinny. For him, the gym became a sanctuary—a place where discipline and muscle were built one rep at a time. Over time, the iron became not just a tool for physical strength but also a method for mental clarity.
As he says, “The only way I get good thoughts is when the voice in my head that says ‘you can’t do it’ gets muted. The only way to mute it is to do something really physical, really tough.”
This statement captures the essence of why exercise is not just about muscles—it’s about mental health, resilience, and focus.
Physiotherapy and the Science of Movement
Dr. Mandeep’s career as a physiotherapist naturally complemented his bodybuilding journey. He explains, “If you injure your shoulder doing military presses, you go to a physiotherapist. If you hurt your back doing squats, again, it’s the physiotherapist.”
This scientific understanding of the body allowed him to master the mind-muscle connection, the principle that visualization during exercise can improve muscle recruitment and performance. When you’re fully focused on how your muscles contract and stretch, you activate more muscle fibers and achieve better results.
So, when you’re in the gym, keep your phone aside, focus on your breath, and let your mind sync with your body. Read this study.
The Biggest Fitness Myths
After nearly 30 years in the fitness world, Dr. Mandeep has seen it all. One of the most common myths he debunks is the fear women have of lifting weights.
“I hear women say, ‘I don’t want to lift heavy weights because I don’t want big muscles.’ The truth is, big muscles take 15 years of consistent training, a strict diet, and sometimes performance-enhancing drugs. Unless you are genetically exceptional, you won’t bulk up just by lifting weights.”
Strength training is the secret to healthy aging, joint protection, and hormonal balance—for both men and women.
Gynecomastia and the Hidden Dangers of Steroids
One of the most revealing parts of Dr. Mandeep’s journey was his battle with gynecomastia, a hormonal condition that causes male breast tissue to grow. Despite never being obese, he underwent four surgeries to remove the tissue.
He explained how steroid use triggered hormonal imbalances, leading to depression, mood swings, and gland growth. Every time he tried to “change his chemistry,” his body backfired.
His message to aspiring bodybuilders is clear:
“Proceed with caution when it comes to supplements and steroids. Unless guided by a doctor, altering your hormones can do more harm than good.”
This experience shaped his philosophy of “less is more.” The body always seeks homeostasis—if you push it too hard with artificial enhancers, it will push back.
Nutrition: The Foundation of Fitness
When it comes to fitness, Dr. Mandeep emphasizes that nutrition is the most important factor.
He breaks it down scientifically:
Exercise: 20%
Nutrition: 40%
Rest: 30%
Hydration: 10%
He also highlights the growing role of nutrigenomics, the science of how genes influence nutritional needs. Through genetic testing, he discovered that he performs best on a medium-protein and high-carbohydrate diet—a surprise for a professional bodybuilder.
By aligning his diet with his genetic code, he gained 3 kilograms of lean muscle without added fat.
Building Muscle Naturally: The 15-Year Rule
Most people expect instant results from their workouts. Dr. Mandeep reminds us that true muscle development takes time.
Muscle fibers can take months to adapt to new training loads, and the skeletal muscle system has a lifespan of about 14 years. The principle is simple—the body transforms only as slowly as it was damaged or neglected.
If it took 15 years to gain unhealthy fat, give your body at least a year to start reversing that process through consistent effort, good nutrition, and proper recovery.
Supplements that Work and Those that Don’t
Over his decades of experience, Dr. Mandeep has identified what truly helps and what doesn’t.
Top Supplements for Women and Men Over 40
Creatine: Supports brain and muscle health.
Whey protein or soy protein: Builds lean muscle mass.
Vitamin D3: Essential for bones, hormones, and protein synthesis.
Glucosamine and hyaluronic acid: For joint health.
Supplements to Avoid
Mass gainers: They are often just sugar with minimal protein. Instead, have a banana or sweet potato with your protein shake for natural carbs.
Weightlifting for Women: Strong is the New Beautiful
Yoga, Zumba, and Pilates are great for flexibility and balance—but they are not enough for muscle strength. As women age, they need stronger muscles to carry their body against gravity.
“Muscles don’t know gender,” says Dr. Mandeep. “They react the same way to training, whether in a man or a woman.”
He advises women to lift heavy within their limits, stretch regularly, and never leave the gym without giving their full effort.
The Hormonal Equation: Testosterone, Estrogen, and Balance
Both men and women need testosterone for vitality, strength, and focus. However, lifestyle, obesity, and poor diet often reduce testosterone levels and increase estrogen levels.
Dr. Mandeep and I agree that before anyone considers Testosterone Replacement Therapy (TRT), they should first optimize natural hormones through food, supplements, and exercise.
Natural ways to boost testosterone
Maintain healthy vitamin D levels. Read this study.
Eat foods rich in zinc and magnesium
Include broccoli, asparagus, and Brussels sprouts (contain DIM, which helps control estrogen)
Reduce sugar and body fat
Exercise regularly, especially weight training
TRT might be a shortcut, but it also creates long-term dependency. The real solution lies in fixing your body’s natural chemistry through lifestyle.
The Fountain of Youth: Exercise
Modern research continues to confirm what fitness experts have known for decades: exercise is the true anti-aging medicine.
It enhances muscle mass, cognitive health, balance, and emotional well-being. It boosts dopamine and serotonin, the hormones that make us feel good.
As Dr. Mandeep says, “Exercise gives you the balance, the cognition, and the strength to live life fully. What else would you do—sit and scroll on your phone?”
The Power of Journaling and Mindfulness
Tracking your fitness journey helps you understand your body better. Keep a journal of your mood, sleep, energy, digestion, and workouts. This data helps correlate your physical state with nutrition, stress, or hormonal changes.
For women, especially those approaching menopause, journaling can help connect hormonal cycles with mood and energy levels, providing valuable insights for both fitness and mental health.
The Takeaway: Consistency Over Perfection
The secret to a stronger body and a clearer mind is not in supplements or shortcuts. It is in showing up every day and doing the work, no matter how small the step.
As Dr. Mandeep says, “Everybody’s lazy. But don’t let that laziness define you. The only way forward is through consistent effort.”
Learn from Dr. Mandeep
You can now access Dr. Mandeep’s Bodybuilding Nutrition Course at https://institutenutrition.com . The course combines decades of experience in bodybuilding, physiotherapy, and nutrition science to help you build strength safely and effectively.
Whether you are a fitness enthusiast, a trainer, or someone just starting out, this course will teach you how to:
Maximize natural hormones
Build lean muscle without steroids
Design your diet around your DNA
Master recovery and sleep cycles
Stay fit for life
Final Thoughts
Fitness is not just about looking good—it’s about building a strong, pain-free, and long life. The conversation with Dr. Mandeep is a reminder that discipline, science, and self-awareness are the true pillars of health.
To all readers, take this as your cue to start lifting, start journaling, start moving—and most importantly, start believing in your body’s power to transform naturally.