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

Introduction to Hormone Optimization

In this section, Andrew Huberman introduces Dr. Kyle Gillett, a dual board-certified family medicine and obesity medicine physician who specializes in hormone optimization. Dr. Gillett's expertise lies in understanding how different factors such as nutrition, exercise, supplementation, and hormone therapies interact with one another to optimize hormones safely and rationally.

Dr. Kyle Gillett's Expertise

• Dr. Kyle Gillett is a dual board-certified family medicine and obesity medicine physician.

• He provides full-spectrum medicine including hormone health, preventative medicine, obstetrics, surgery concerned with childbirth and the care of women giving birth and pediatrics.

• Dr. Gillett can teach you how to optimize your hormones using behavioral tools, nutrition, exercise-based tools, supplementation, and hormone therapies if those are appropriate for you.

• He has a deep love of understanding biology and medicine in ways that can benefit patients.

Hormone Health Education on Social Media

In this section, Andrew Huberman talks about Dr. Kyle Gillett's social media presence where he educates people about hormone health at zero cost to consumers.

Social Media Presence

• Dr. Gillett is an avid educator about hormones on social media platforms such as Instagram (kylegillettmd), LinkedIn (Gillett Health), Twitter (Gillett Health), YouTube (Gillett Health), TikTok (Gillett Health), and Facebook (Gillett Health).

• On his social media platforms he shares information about the latest science impacting obesity and metabolic health.

Conversation About Hormones & Hormone Optimization

In this section, Andrew Huberman and Dr. Kyle Gillett discuss hormone health and hormone optimization.

Hormone Optimization

• The conversation dives deep into mechanisms but establishes what each word or set of concepts mean.

• Specific protocols related to lifestyle factors, nutrition, supplementation, and where appropriate, hormone replacement therapy are discussed.

• Dr. Gillett addresses both male and female issues and addresses hormone health for people at all stages of life.

Live Events in May 2022

In this section, Andrew Huberman announces two live events in May 2022 where he will talk about science-based tools that overlap with the topics covered on the Huberman Lab Podcast.

Live Events

• Two live events will take place in Seattle (May 17th) and Portland (May 18th), respectively.

• Both events are part of a lecture series entitled "The Brain Body Contract" during which Andrew Huberman will talk about science-based tools that overlap with the topics covered on the Huberman Lab Podcast.

• Tickets for both events are available at hubermanlab.com/tour.

Conclusion

In this podcast episode, Dr. Kyle Gillett discusses how to optimize hormones safely and rationally using behavioral tools, nutrition, exercise-based tools, supplementation, and hormone therapies if those are appropriate for you. He also shares information about hormone health on his social media platforms at zero cost to consumers. Finally, Andrew Huberman announces two live events in May 2022 where he will talk about science-based tools that overlap with the topics covered on the Huberman Lab Podcast.

Introduction to Nootropics

This section introduces Thesis, a company that creates custom nootropics designed to bring your body and brain into the specific state that you want. They have specific nootropics for creativity, focus, motivation, and more. Each nootropic is custom-designed for you based on a brief quiz you take online.

• There are different aspects of our brain and body that engage different aspects of cognition.

• Thesis creates custom nootropics designed to bring your body and brain into the specific state that you want.

• They have specific nootropics for creativity, focus, motivation, and more.

• Each nootropic is custom-designed for you based on a brief quiz you take online.

Customizing Nootropics with Thesis

This section discusses how Thesis solves the problem of individual variation by creating a brief quiz. By taking this three-minute quiz at takethesis.com/huberman, they will send you four different formulas that match your specific preferences.

• Some ingredients work for some people while others do not.

• Thesis has solved this problem of individual variation by creating a brief quiz.

• If you go online to takethesis.com/huberman and take a three-minute quiz, they will send you four different formulas that match your specific preferences.

• Use code HUBERMAN to get 10% off your first box of custom nootropics.

InsideTracker: Personalized Nutrition Platform

This section introduces InsideTracker, which analyzes data from your blood and DNA to help you better understand your body and reach health goals. It provides personalized dashboards with directives as to how to improve health based on lifestyle factors, nutrition, supplementation etc.

• Getting regular blood work done can help you understand your body and reach health goals.

• InsideTracker analyzes data from your blood and DNA to help you better understand your body and reach health goals.

• It provides personalized dashboards with directives as to how to improve health based on lifestyle factors, nutrition, supplementation etc.

• Use insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

ROKA: High-Quality Eyewear

This section introduces ROKA, a company that makes high-quality eyeglasses and sunglasses designed with the biology of the visual system in mind. They are incredibly lightweight, won't slip off during activities like running or cycling, and have a terrific aesthetic.

• Your visual system is incredibly sophisticated.

• ROKA makes eyeglasses and sunglasses designed with the biology of the visual system in mind.

• They are incredibly lightweight, won't slip off during activities like running or cycling, and have a terrific aesthetic.

• Use code HUBERMAN at checkout on roka.com to save 20% on your first order.

Hormone Health Optimization with Dr. Kyle Gillett

This section features an interview with Dr. Kyle Gillett about hormone health optimization.

• Dr. Kyle Gillett is an expert in hormone health optimization.

• Hormones play a critical role in our overall health and well-being.

• There are many factors that can impact hormone levels including diet, exercise, stress levels, sleep quality etc.

• Balancing hormones requires a holistic approach that takes into account all aspects of one's life.

Introduction to Hormone Health

Dr. Bubbs discusses his background and approach to total health, which includes body, mind, and soul. He emphasizes the importance of hormone health in overall health.

Dr. Bubbs' Background

• Dr. Bubbs is dual board-certified in family medicine and obesity medicine.

• He has tailored his education to focus on optimal human performance, including body, mind, and spirit.

• He attended med school at the University of Kansas, which emphasizes full-spectrum care with a focus on exercise and food as medicine.

• In residency, he was active in mindfulness curriculum and preventative medicine programs like Walk with a Doc.

Importance of Hormone Health

• Hormone health is an important component of overall health that many people don't emphasize.

• When patients come to see him, he asks about their history of present illness if they have a complaint or their social/family history if they don't have a complaint.

• Patients can ask for better lab workup or basic hormones by telling their doctor about pertinent symptoms like decreased energy or athletic performance.

Probing Questions for Hormone Health

Dr. Bubbs discusses what he looks for when assessing hormone health in patients and how men and women differ in accessing deeper hormone data.

Assessing Hormone Health

• During physical exams and histories, doctors look at different parts such as history of present illness (if applicable), social/family history (if not applicable), etc.

• Patients should be asked how they are now compared to when they were younger to get an idea of changes over time.

• Women have more objective data available through menstrual irregularities while men are more hesitant to discuss issues like libido or energy levels.

Differences Between Men and Women

• Women have more objective data available through menstrual irregularities.

• Men are more hesitant to discuss issues like libido or energy levels with their doctor due to societal expectations of masculinity.

Challenges in Discussing Hormone Health

Dr. Bubbs discusses the challenges surrounding hormone health discussions and how it can be a sensitive topic for some.

Sensitive Topic

• The discussion around hormone health can be a barbed wire topic due to societal expectations and stigmas.

• Many people find getting blood tests for hormones to be an enormous hurdle, and some doctors won't prescribe them.

• Patients should feel comfortable discussing their symptoms with their doctor in order to get the best care possible.

Introduction

In this section, the speaker discusses how sexual and reproductive health is often considered taboo in society. They also mention that people are seeking information on these topics from sources that may not be well-educated about the biology behind them.

Sexual and Reproductive Health

• The speaker notes that sexual and reproductive health is often considered taboo in society.

• People are seeking information on these topics from sources that may not be well-educated about the biology behind them.

Hormones Across Lifespan

In this section, the speaker talks about how hormones change across a person's lifespan, starting from childhood and puberty.

Hormones Across Lifespan

• The speaker notes that hormones change across a person's lifespan, starting from childhood and puberty.

Lifestyle Interventions for Hormone Health

In this section, the speaker discusses lifestyle interventions to optimize hormone health at different stages of life.

Lifestyle Interventions for Hormone Health

• The speaker recommends doing small amounts of lifestyle interventions over a long period of time rather than doing a lot all at once.

• The two most powerful interventions for hormone health are diet and exercise.

• Resistance training is particularly helpful for hormone health.

• Caloric restriction can be helpful, especially with metabolic syndrome being prevalent in developed countries.

• Other important pillars include stress optimization, sleep optimization, sunlight exposure, and spiritual health.

Diet Recommendations for Hormone Health

In this section, the speaker talks about individualized approaches to diet based on an individual's needs. They also discuss caloric restriction and its impact on hormone optimization.

Diet Recommendations for Hormone Health

• Diet should be an individualized approach based on an individual's needs.

• The speaker notes that most people should avoid highly processed and highly palatable foods.

• Caloric restriction can be helpful for hormone health, but it's important to find the right balance since a caloric surplus can support certain hormones like testosterone.

Polymorphism and Biofeedback

This section discusses how to determine whether or not one has a polymorphism and the importance of biofeedback.

Determining Polymorphism

• A genetic test can determine if someone has a polymorphism, but it can be expensive and requires interpretation by a physician.

• Biofeedback is another way to determine what foods one tolerates well.

Importance of Biofeedback

• Use biofeedback to guess what you tolerate well.

• Regular blood testing every three to six months is recommended for preventative purposes. Blood tests should be done when fasting and not fasting.

• Get blood tests at faster frequencies when necessary.

Exercise Recommendations

This section discusses exercise recommendations for cardiovascular health, general brain health, and musculoskeletal health.

Exercise Recommendations

• 150 to 180 minutes minimum of Zone 2 cardio per week while being able to continue having a conversation is recommended for cardiovascular health, general brain health, and musculoskeletal health.

• Resistance exercise is also important.

Caloric Restriction

This section discusses caloric restriction and its effects on weight loss, hormones like testosterone, and overall health.

Effects of Caloric Restriction

• Caloric restriction allows one to lose weight through calories in calories out (CICO).

• The reason for exercise and caloric restriction is for overall health reasons rather than just weight loss.

Hormones & Caloric Restriction

• Hormones like testosterone can be optimized when in a slight caloric surplus, but only if one is not excessively overweight.

• Caloric restriction may not be the best option for someone who is excessively overweight.

Conclusion

This section concludes the discussion on caloric restriction and its effects on overall health.

Effects of Exercise and Caloric Restriction

• Exercise and caloric restriction improve overall health span rather than just weight loss.

• Studies show that correctly restricting calories by 40% can improve testosterone parameters, but only if one is obese to start.

Caloric Restriction and Hormone Health

In this section, the speakers discuss the effects of caloric restriction on hormone health in young, healthy men. They also touch on intermittent fasting as a method of achieving caloric restriction.

Caloric Restriction and Testosterone

• Caloric restriction can decrease testosterone levels in young, healthy men who do not have metabolic syndrome.

• This may not be the case for older or unhealthy individuals.

• It is important to note that intermittent fasting is not the only way to achieve caloric restriction.

Intermittent Fasting and Hormone Health

• Some people believe that intermittent fasting may extend lifespan, but this is still an open question.

• Intermittent fasting can improve mental clarity and increase pleasure in eating.

• For healthy individuals who are not obese, intermittent fasting is unlikely to be bad for hormone health if they are in a state of caloric maintenance.

• Growth hormone levels can increase with intermittent fasting, which may help more in older age groups than younger ones.

Oscillating Between Feast and Famine

In this section, the speakers discuss whether oscillating between periods of feast and famine within a 24-hour period is problematic for hormone health.

Effects on Hormones

• Oscillating between periods of feast and famine within a 24-hour period is not deleterious for hormone health if one is getting sufficient calories to maintain weight.

• Testosterone and DHEA usually go hand-in-hand when discussing hormone health.

• Growth hormone levels can increase after eating with intermittent fasting but also significantly overnight.

Growth Hormone Output

In this section, the speakers discuss growth hormone output and how it can be affected by eating patterns.

Growth Hormone Output

• Growth hormone output is still pretty good even if one eats two or three hours before going to sleep.

• The longer one goes without eating, the more growth hormone they will produce, but there are diminishing returns.

• It is unlikely that the increase in growth hormone from things like saunas or intermittent fasting will cause levels of growth hormone that are so high that they cause cancers.

Hormone Optimization and Sleep

In this section, the speakers discuss how hormone optimization can affect sleep. They cover three scenarios where hormonal imbalances can lead to poor sleep quality.

Growth Hormone Deficiency

• Growth hormone deficiency can directly affect sleep quality.

• Replacing growth hormone therapy can significantly improve sleep in children and adults.

Vasomotor Symptoms of Menopause or Andropause

• Vasomotor symptoms of menopause or andropause can lead to poor sleep quality.

• Progestogens such as progesterone, pregnenolone, and 5-alpha, 3-alpha-progesterone manufactured in the adrenal gland help with sleep by acting as a GABA agonist.

• After menopause, women make progesterone from their adrenal glands. If that progesterone crosses the blood-brain barrier, it helps with sleep.

• Low activity of progestogens leads to worse sleep for women in menopause.

Testosterone Replacement Therapy (TRT)

• TRT increases the risk of developing sleep apnea.

• In the first month or two after starting TRT, people may experience a hypersympathetic state due to overactive androgen receptors. This causes a physiologic dose of TRT leading to poor sleep quality.

Testosterone Replacement Therapy (TRT)

In this section, the speakers discuss testosterone replacement therapy (TRT), its benefits and risks.

Benefits of TRT

• TRT has been shown to increase muscle mass and strength in hypogonadal men.

• It also improves bone density and reduces fat mass.

Risks of TRT

• TRT increases sympathetic activity, which does not mean that taking testosterone increases sympathy for others.

• TRT can increase the risk of developing sleep apnea.

• It may also cause an increase in red blood cell count, leading to thickening of the blood and increasing the risk of heart attack or stroke.

Testosterone and Sleep Apnea

In this section, the speakers discuss how testosterone affects sleep apnea and how it can exacerbate pre-existing conditions.

Testosterone and Sleep Apnea

• Testosterone usually exacerbates what you're previously like. It's not going to change you as a person.

• If you have normal testosterone before starting TRT or self-administered TRT, your risk of sleep apnea still goes up in a dose-dependent fashion.

• The higher the dose of testosterone, the more risky it is for sleep apnea.

• Stress can also cause too much fight or flight, which can lead to poor sleep quality.

Importance of Testosterone in Women

This section covers the importance of knowing a woman's testosterone levels and where it comes from.

Testosterone Levels in Women

• For health optimization, testosterone is just as important to know as estrogen and progesterone levels.

• Women have significantly more DHEA than either estrogen or testosterone.

• Most testosterone in women that are premenopausal comes from theca cells in the ovaries.

• Women actually have almost all significantly more testosterone than estradiol.

Hyperthecosis in Female Athletes

This section discusses hyperthecosis in female athletes and how their natural production of high levels of testosterone led to controversy during competitions.

Hyperthecosis in Female Athletes

• Theca cells are cells in the ovaries that can produce testosterone. Some women naturally produce a huge amount of testosterone due to hyperthecosis.

• Some female athletes with XX chromosomes were banned from competing in certain distances because their natural production of high levels of testosterone was deemed too high.

• These athletes knew they were not using steroids and that their natural testosterone levels were due to hyperthecosis.

• The athletes had to change distances, and some still did well but not in their best event.

Dihydrotestosterone (DHT) in Men

This section discusses the role of DHT in men, including its production and effects on the body.

DHT Production and Effects

• DHT is a very androgenic hormone that binds to the androgen receptor in both men and women.

• The effect of DHEA, testosterone, and DHT is mediated by the androgen receptor.

• The androgen receptor gene is located on the X chromosome, so men get their gene from their mother while women get one from each parent.

• Male pattern baldness is related to gene transcription of the androgen receptor. If you have an extremely sensitive gene with few CAG repeats, your hair loss will be more severe.

Historical Perspective

• People were more sensitive to androgens 500 years ago than they are now.

• Androgen insensitivity syndrome (AIS), where the AR gene is completely insensitive, was more common 500 years ago.

Zooming Out: Other Aspects of DHT

This section discusses other aspects of DHT beyond its effects on male pattern baldness.

Other Effects of DHT

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Optimizing DHT for Heart Health

In this section, the speaker discusses the positive effects of DHT on heart health and how to optimize it.

Positive Effects of DHT

• DHT activates the antigen receptor gene, which helps in feeling good and motivated.

• It is active in cardiovascular tissue and binds to the androgen receptor in the myocardium or heart itself.

• It causes hypertrophy or enlargement of muscle tissue, which is important for cardiac remodeling.

How to Keep DHT in Check

• A diet high in plant polyphenols can inhibit the enzyme that converts testosterone to DHT.

• Curcumins found in turmeric can inhibit 5-alpha-reductase enzyme that converts testosterone to DHT.

• People have different genetics, so some may need to avoid bioavailable curcuminoids like bioavailable turmeric and black pepper extract if their DHT is already low or they have an insensitive androgen receptor via genetics or lifestyle.

• Creatine monohydrate can significantly increase the conversion of testosterone to DHT.

Recommendations for Men and Women Regarding Curcumin/Turmeric

In this section, the speaker discusses whether men and women should avoid curcumin/turmeric due to its effect on inhibiting 5-alpha-reductase enzyme.

Recommendations for Men and Women

• Women's DHT levels are often undetectable, especially if they're on oral contraceptives.

• If someone's DHT is already low or they have an insensitive androgen receptor via genetics or lifestyle, they might be a good candidate for creatine.

• Some people may need to avoid bioavailable curcuminoids like bioavailable turmeric and black pepper extract.