protocols.guide
the health protocol index
Protocols
Episodes
Sign in
← All episodes
Andrew Huberman
Dec 25, 2025
32 protocols
Save
Share
Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
◀ Prev
1 / 32
Next ▶
Behaviors
Resistance Training
“For hormone health, specifically resistance training is particularly helpful.”
3:10 ·
YouTube ↗
·
View protocol →
In this episode
32 protocols
▶
3:10
Resistance Training
Behaviors
“For hormone health, specifically resistance training is particularly helpful.”
▷
3:16
Caloric Restriction
Behaviors
“For diet, caloric restriction can be particularly helpful, especially with the epidemic of metabolic syndrome that is continuing to on-go in this country and in developed countries in general.”
▷
3:29
Stress Optimization
Behaviors
“So there's stress and stress optimization that has to do with cortisol, that has to do with your mental health, that has to do with societal health and collective health of your family as well.”
▷
3:51
Nicotine Cessation
Behaviors
“It's the same thing with nicotine cessation. It's the same thing with hormone optimization. If you do it as a household unit, it's far more helpful.”
▷
3:57
Sleep Optimization
Behaviors
“So after stress, you have sleep optimization. Sleep is extremely important, especially for mitochondrial health as well.”
▷
4:08
Sunlight Exposure and Time Outdoors
Behaviors
“And then you have sunlight which encompasses anything that outdoors.”
▷
4:08
Heat Exposure
Behaviors
“And then you have sunlight which encompasses anything that outdoors So you move more you have cold exposure you have heat exposure That sunlight”
▷
4:08
Cold Exposure
Behaviors
“And then you have sunlight which encompasses anything that outdoors So you move more you have cold exposure you have heat exposure That sunlight”
▷
5:05
Genetic Testing
Tools
“You can use your biofeedback, how you're feeling, to guess what you tolerate well, or you can just get genetic testing, which can be fairly expensive, but most of all it requires a physician or someone who knows how to interpret the test accurately.”
▷
5:28
Regular Blood Testing
Behaviors
“Every three to six months for preventative purposes.”
▷
5:41
Zone 2 Cardio
Behaviors
“Almost everybody should, or everybody should be getting 150 to 180 minutes minimum of zone two cardio per week.”
▷
6:11
Intermittent Fasting
Behaviors
“The reason for exercise and the reason for caloric restriction in general, including intermittent fasting, is health reasons. That's how you increase your health span.”
▷
8:08
Avoid Food 2–3 Hours Before Sleep
Behaviors
“Can I still achieve a high degree of growth hormone output if, let's say I avoid food in the two to three hours before going to sleep?... There's still pretty good growth hormone output even if you eat two or three hours before you sleep.”
▷
14:36
Plant Polyphenols
Diet
“Because let's say you have a diet high in plant polyphenols, many of those inhibit the enzyme that converts testosterone to DHT.”
▷
14:57
Avoid Bioavailable Curcuminoids
Supplements
“If someone's DHT is already low, or if they have somewhat insensitive androgen receptor via genetics or via lifestyle, then I recommend they avoid bioavailable curcuminoids, like bioavailable turmeric, black pepper extract.”
▷
16:24
Dutasteride Mesotherapy
Behaviors
“The most promising is called dutasteride mesotherapy. Essentially what it is, is it's very localized injections in areas that are prone to male pattern baldness... And you repeat these injections from time to time. It decreases the conversion of testosterone to DHT just in the scalp.”
▷
19:24
Optimize Body Composition and Treat Metabolic Syndrome
Behaviors
“If they're very strong on the insulin resistance spectrum, then optimizing their body composition, decreasing their body fat and treating that metabolic syndrome can help.”
▷
19:42
Metformin
Supplements
“Not necessarily, but metformin is one of the tools that can help with insulin sensitization.”
▷
19:44
Myo-Inositol
Supplements
“Other tools that can help are anastatol So myoanastatol is an insulin sensitizer Its cousin d is a weak antiandrogen”
▷
19:44
D-Chiro-Inositol
Supplements
“Other tools that can help are anastatol So myoanastatol is an insulin sensitizer Its cousin d is a weak antiandrogen”
▷
20:51
Avoid Smoked Marijuana
Behaviors
“If it's smoked marijuana, then it's very likely to increase your aromatase, which increases your estrogen... So that is going to decrease testosterone.”
▷
21:36
Avoid High Alcohol Intake
Behaviors
“As far as alcohol, high alcohol will decrease testosterone.”
▷
21:39
Avoid Potent GABA Agonists
Behaviors
“As will any very potent GABA agonist, whether it's a barbiturate or a benzodiazepine or a non-benzo or alcohol, they're definitely going to.”
▷
23:57
Avoid Casein and Gluten
Diet
“So if someone's concerned learned about dopamine, or maybe they have a slightly higher proloctin, then they eliminate things that could be increasing that proloctin. So casein or gluten which are mu opioid receptor agonists or any mu opioid receptor agonist in the gut Casein so milk protein Correct Can increase prolactin? Correct.”
▷
27:06
Use Only Physician-Prescribed Peptides
Behaviors
“Peptides should be prescribed by doctors as well.”
▷
27:31
Avoid Growth Hormone-Releasing Peptides Unless Necessary
Behaviors
“There's definitely a lot of risk, tumor growth and cancer... So a lot of people just don't need these GHRPs.”
▷
30:05
BPC-157
Supplements
“And anecdotally, and in some clinical literature, It's fairly well tolerated for short periods of time. I'm not in the camp that everybody needs to do it two to three times a week, or even daily for six weeks, no matter what.”
▷
31:22
Compounding Pharmacy
Tools
“Get it from a really good compounding pharmacy who will clean out, that cleans out the LPS.”
▷
33:20
Regular Skin Checks
Behaviors
“That's why I'm a big advocate of dermoscopy as well and regular skin checks.”
▷
33:20
Dermoscopy
Tools
“That's why I'm a big advocate of dermoscopy as well and regular skin checks.”
▷
33:29
Be Careful With Long-Term Bremelanotide or Melanotan Administration
Behaviors
“So that's definitely not a good thing. So be very careful about long-term administration of it.”
▷
36:54
Protect Sleep From Caffeine Disruption
Behaviors
“Only if it affects your sleep.”