Huberman Lab Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
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Dec 25, 2025 
Dr. Kyle Gillett, a dual board-certified physician in family and obesity medicine, dives into hormone optimization for enhanced health. He outlines six lifestyle pillars—diet, exercise, stress management, sleep, sunlight, and spirituality—for balancing hormones. Gillett discusses the impact of intermittent fasting on growth hormone levels and the nuances of testosterone in both men and women. He also addresses common concerns like PCOS and hair loss strategies, emphasizing the need for personalized healthcare approaches.
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Six Pillars For Lifelong Hormone Health
- Do prioritize long-term lifestyle changes across six pillars: diet, exercise, stress, sleep, sunlight/outdoor exposure, and spirit.
- Focus on resistance training and individualized caloric strategies for durable hormone health.
Test Often And Tailor Calories
- Get blood tests every 3–6 months for preventive hormone and metabolic monitoring, both fasting and non‑fasting when relevant.
- Individualize diet: caloric restriction helps those with metabolic syndrome but can lower testosterone in young, lean people.
Fasting Boosts Growth Hormone; Local IGF‑1 Matters
- Intermittent fasting in caloric maintenance doesn't harm hormones and can boost nocturnal growth hormone and IGF‑1 signaling.
- Resistance exercise raises local IGF‑1 with paracrine benefits for muscle independent of systemic IGF‑1.