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How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional and exercise-based tools and how to safely and rationally approach supplementation and hormone therapies. We also explore testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and practical tools for people to consider. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Apple Podcasts: https://apple.co/3thCToZ Spotify: https://spoti.fi/3PYzuFs Dr. Kyle Gillett Instagram: https://www.instagram.com/kylegillettmd YouTube: https://bit.ly/3v65nSQ TikTok: https://www.tiktok.com/@gilletthealth LinkedIn: https://www.linkedin.com/in/kylegillettmd Clinic: https://gilletthealth.com Timestamps 00:00:00 Dr. Kyle Gillett, MD, Hormone Optimization 00:03:10 The Brain-Body Contract 00:04:10 Thesis, InsideTracker, ROKA 00:08:24 Preventative Medicine & Hormone Health 00:14:17 The Six Pillars of Hormone Health Optimization 00:17:14 Diet for Hormone Health, Blood Testing 00:20:21 Exercise for Hormone Health 00:21:06 Caloric Restriction, Obesity & Testosterone 00:23:55 Intermittent Fasting, Growth Hormone (GH), IGF-1 00:29:08 Sleep Quality & Hormones 00:35:03 Testosterone in Women 00:38:55 Dihydrotestosterone (DHT), Hair Loss 00:43:46 DHT in Men and Women, Turmeric/Curcumin, Creatine 00:50:10 5-Alpha Reductase, Finasteride, Saw Palmetto 00:52:30 Hair loss, DHT, Creatine Monohydrate 00:55:07 Hair Regrowth, Male Pattern Baldness 00:58:12 Polycystic Ovary Syndrome (PCOS), Inositol, DIM 01:04:00 Oral Contraception, Perceived Attractiveness, Fertility 01:10:31 Testosterone & Marijuana or Alcohol 01:14:27 Sleep Supplement Frequency 01:15:34 Testosterone Supplementation & Prostate Cancer 01:20:24 Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein 01:24:05 Prostate Health & Pelvic Floor, Viagra, Tadalafil 01:30:54 Testosterone Replacement Therapy (TRT) 01:35:17 Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM 01:39:28 Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats 01:45:34 Aromatase Supplements: Ecdysterone, Turkesterone 01:47:04 Tongkat Ali (Long Jack), Estrogen/Testosterone levels 01:52:25 Fadogia Agrestis, Luteinizing Hormone (LH), Frequency 01:56:44 Boron, Sex Hormone Binding Globulin (SHBG) 01:58:13 Human Chorionic Gonadotropin (hCG), Fertility 02:04:18 Prolactin & Dopamine, Pituitary Damage 02:08:34 Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) 02:12:30 L-Carnitine & Fertility, TMAO & Allicin (Garlic) 02:18:19 Blood Test Frequency 02:19:41 Long-Term Relationships & Effects on Hormones 02:25:33 Nesting Instincts: Prolactin, Childbirth & Relationships 02:29:05 Cold & Hot Exposure, Hormones & Fertility 02:32:34 Peptide Hormones: Insulin, Tesamorelin, Ghrelin 02:37:24 Growth Hormone-Releasing Peptides (GHRPs) 02:39:38 BPC-157 & Injury, Dosing Frequency 02:45:23 Uses for Melanotan 02:48:21 Spiritual Health Impact on Mental & Physical Health 02:54:18 Caffeine & Hormones 02:56:19 Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Brain-Body Contract #HubermanLab #Health #Hormones Disclaimer: https://www.hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Audio Engineering: Joel Hatstat at High Jump Media

Andrew HubermanhostDr. Kyle Gillettguest
Apr 11, 20222h 59mWatch on YouTube ↗

CHAPTERS

  1. 0:00 – 13:00

    Introduction, Dr. Gillett’s Background, And The Six Pillars Of Hormone Health

    Huberman introduces Dr. Kyle Gillett and frames the episode as a deep dive into hormones for both men and women across the lifespan. Gillett shares his training in family and obesity medicine and presents his “balanced approach” to total health—body, mind, and soul—culminating in six lifestyle pillars that anchor hormone optimization.

  2. 13:00 – 28:20

    How To Talk To Doctors And Get Meaningful Hormone Testing

    They discuss how patients can effectively communicate symptoms to prompt appropriate lab testing for hormones. Differences between men and women in help‑seeking behavior and objective vs. subjective data are highlighted.

  3. 28:20 – 51:40

    Diet, Exercise, Fasting, And Their Effects On Testosterone And Growth Hormone

    They unpack how diet composition, caloric restriction, and exercise impact hormones, and clarify common misconceptions about intermittent fasting and testosterone. Growth hormone and IGF‑1 roles are explained, including fasting‑induced GH spikes.

  4. 51:40 – 1:05:00

    Sleep, Progesterone, Growth Hormone, And TRT‑Induced Sleep Apnea

    They zoom into sleep’s bidirectional relationship with hormones and discuss how sex steroids and growth hormone influence sleep quality. Gillett warns that TRT can worsen or unmask sleep apnea and affect sympathetic tone.

  5. 1:05:00 – 1:25:00

    Women’s Androgens, PCOS, And Oral Contraceptives’ System‑Wide Effects

    Gillett reframes women’s hormone discussions to include testosterone, DHT, and DHEA, then deep dives into PCOS diagnostics and treatments. They also analyze how oral contraceptives alter SHBG, libido, clot risk, and partner attraction.

  6. 1:25:00 – 2:00:00

    DHT, Hair Loss, Finasteride, Creatine, And Topical Strategies

    They explore DHT’s systemic roles and controversies: hair loss, prostate growth, motivation, and cardiovascular tissue effects. Gillett details how lifestyle, supplements, and medications modulate DHT and hair without wrecking libido or mood.

  7. 2:00:00 – 2:20:00

    Prostate Health, Tadalafil, And Pelvic Floor Considerations

    They unpack the nuanced relationship between testosterone, aging, and prostate cancer, plus tools to keep the prostate and pelvic floor healthy. Tadalafil emerges as a multipurpose agent for urinary symptoms, prostate congestion, and AR sensitization.

  8. 2:20:00 – 2:36:40

    TRT Dosing, Estrogen Management, And The Role Of HCG

    They outline a rational TRT framework: who should consider it, how to dose, and how to handle estrogen and fertility. Gillett describes appropriate use of HCG and why 'sports TRT' in eugonadal men is riskier than advertised.

  9. 2:36:40 – 3:05:00

    Supplements For Hormone Support: Tongkat, Fadogia, Inositols, Boron, L‑Carnitine

    They map out a supplement toolkit for those not ready for or needing TRT, focusing on evidence‑backed options that modulate LH, SHBG, insulin sensitivity, and androgen receptors. Safety, cycling, and sex‑specific use cases are stressed.

  10. 3:05:00 – 3:21:40

    Peptides: BPC‑157, GHRPs, Melanotan, And Safety Considerations

    They briefly survey the peptide landscape, distinguishing between medically legitimate, FDA‑approved uses and risky gray‑market biohacking. Emphasis is placed on physician oversight, compounding quality, and limiting duration of use.

  11. 3:21:40 – 3:50:00

    Prolactin, Dopamine, Sex, And Relationship Dynamics

    They return to prolactin and dopamine as central regulators of sexual refractory periods, parental behavior, and long‑term bonding. Practical strategies for managing prolactin via lifestyle, supplements, and relationship structure are explored.

  12. 3:50:00

    Spiritual Health As A Hormonal Pillar And Caffeine’s Minimal Impact

    In closing, Gillett explains why he includes 'spirit'—however defined by the individual—as a core health pillar. They then briefly address a listener‑driven question about caffeine and hormones before Huberman wraps with resources and sponsorships.

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