Quality sleep impacts hormone regulation and recovery.
Nutrition and exercise are foundational for hormone health.
Deep dives
Creatine as a Backup Fuel Tank for Energy System
Creatine serves as a backup fuel tank for the energy system, ensuring cellular energy supply when other sources are depleted. It can increase testosterone and DHT levels, supporting energy production in cells, especially in the testes. However, caution is advised for individuals on antiretroviral therapy, as creatine may rapidly increase creatinine levels, potentially leading to kidney function issues.
Ways to Improve Resilience and Response to Stress
To enhance stress tolerance and adaptive response, various techniques like meditation, mindfulness practices, yoga, and social interaction are beneficial. These methods can help manage stress levels effectively and foster a positive stress response. Improved stress management can positively impact hormone regulation and overall well-being.
Importance of Sleep in Hormone Regulation and Recovery
Sufficient, high-quality sleep impacts hormone regulation and contributes to recovery processes. Growth hormone release, testosterone synthesis, melatonin production, and cortisol rhythms are influenced by sleep patterns. Sleep's role in hormone balance and recovery underscores its essential role in optimizing overall health and performance.
Diet and Exercise as Key Pillars for Hormone Health
Balanced nutrition and regular exercise are foundational pillars for hormone health. Protein intake influences hormone balance, with essential amino acids like leucine and methionine supporting muscle protein synthesis and hormonal function. Exercise complements nutrition by promoting hormonal balance and supporting metabolic functions.
Supplements for Hormone Optimization
Supplements like creatine can serve as a backup fuel source for cellular energy systems, increasing testosterone levels and supporting energy production in cells. Melatonin, magnesium, and other supplements play crucial roles in hormone regulation and overall health. Monitoring supplement intake and consulting healthcare providers for guidance on dosage and suitability is recommended.
On this week’s episode, our VP of Performance Science Kristen Holmes is joined by health expert Dr. Kyle Gillett. Dr. Gillett is a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. He leads the Gillett Health clinic where he preaches a holistic approach to health and believes each person requires precise attention to their body, mind, and soul to achieve optimal health. Kristen and Kyle will discuss Dr. Gillett’s path to medicine (2:40), what are hormones (5:21), conditions caused by hormonal imbalances (6:55), heart rate and homeostasis (9:32), how hormones impact exercise performance (12:30), the entry point into resistance training (15:13), the connection between sleep and body composition (17:55), exercise and metabolic function (20:50), Zone 2 and Zone 5 cardio work (24:00), fueling the body and staying balanced (26:40), protein and hormone optimization (30:05), hormone health and sleep (37:55), tips to get better restorative sleep (41:40), intentional stress vs. unintentional stress (44:10), creatine and supplements that impact strain (48:35), and melatonin, magnesium, and other supplements Kyle focuses on for health (52:15).
