Huberman Lab

<br/><br/><h4>Podcast Notes <strong>Key Takeaways</strong></h4> <ul><li>Six pillars of hormone health: (1) diet (specifically caloric restriction); (2) exercise (specifically resistance training); (3) stress & stress optimization; (4) sleep optimization; (5) sunlight; (6) spirit – dial in the body, mind, and soul connection</li><li>Think of yourself as a Venn diagram: you have a body, mind, and soul – you can’t completely be well if you’re missing the health of one area</li><li>Tip to get your doctor to order more bloodwork than the basic panel: tell your doctor your (fill in the blank) – energy, sleep, endurance, etc. – is not as good as it used to be</li><li>High alcohol intake and smoking marijuana will ultimately decrease testosterone</li><li>Caffeine has a negligible effect on hormones</li><li>Vegans: you are possibly at risk of not getting enough of certain types of fats and nutrients to maintain a proper ratio of testosterone to estrogen – supplement with algae or other healthy fats</li><li>To naturally increase growth hormone output: don’t eat within 2 hours of sleep, get good deep sleep, resistance exercise early in the day, manage stress        </li><li>A word of caution about peptides: work with a physician! There are so many bad quality peptides with detrimental side effects       </li></ul><a href="https://podcastnotes.org/huberman-lab/episode-67-how-to-optimize-your-hormones-for-health-vitality-huberman-lab/">Read the full notes @ podcastnotes.org</a><hr><p>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 safely and rationally approach supplementation and hormone therapies. We discuss 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 tools for people to consider.
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For the full show notes, visit hubermanlab.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 &amp; 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 &amp; Testosterone 
(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1
(00:29:08) Sleep Quality &amp; 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 &amp; Marijuana or Alcohol
(01:14:27) Sleep Supplement Frequency
(01:15:34) Testosterone Supplementation &amp; Prostate Cancer 
(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein  
(01:24:05) Prostate Health &amp; Pelvic Floor, Viagra, Tadalafil 
(01:30:54) Testosterone Replacement Therapy (TRT)
(01:35:17) Estrogen &amp; 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 &amp; Dopamine, Pituitary Damage 
(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)
(02:12:30) L-Carnitine &amp; Fertility, TMAO &amp; Allicin (Garlic) 
(02:18:19) Blood Test Frequency 
(02:19:41) Long-Term Relationships &amp; Effects on Hormones
(02:25:33) Nesting Instincts: Prolactin, Childbirth &amp; Relationships
(02:29:05) Cold &amp; Hot Exposure, Hormones &amp; Fertility
(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin 
(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)
(02:39:38) BPC-157 &amp; Injury, Dosing Frequency
(02:45:23) Uses for Melanotan 
(02:48:21) Spiritual Health Impact on Mental &amp; Physical Health 
(02:54:18) Caffeine &amp; Hormones 
(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Brain-Body Contract
Title Card Photo Credit: Mike Blabac
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How to Optimize Your Hormones for Health & Vitality | Episode 67

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