Huberman Lab: Tools For Hormone Optimization In Males

Sorry ladies

Dr. Kyle Gillett, MD, (@kylegillettmd) is a dual board-certified physician and an expert in optimizing hormone levels to improve overall health and well-being

Practical

• Lifestyle changes to improve fertility

  • No tight-fitting clothing, cold shower or cold plunge, no sauna use

  • Avoid cans/plastics with BPA: there is evidence it negatively impacts sperm count and fertility

• Improving testosterone

  • Vigorous exercise 3-4x per week, less vigorous exercise a few times per week

    • Not more than an hour

  • Well-rounded diet (not a carnivore, not vegan – especially in teens)

  • Ample vitamin D

  • Managing stress

  • Creatine can help (maybe a little…see below about hair loss)

  • Questionnaire to determine if you may have low testosterone levels

• Avoid

  • Smoking cannabis or tobacco

  • Alcohol in excess of 3-4 drinks every two weeks

  • Too much-seated cycling

• Limit porn / masturbation

  • Can limit libido, even once per day is detrimental to hormones (and dopamine)

• Don’t eliminate dairy from your diet, it’s helpful for development

• Don’t restrict calories too much / for too long

• Males in teens, 20s, and even 30s whose levels are within normal range should not have testosterone replacement therapy

• Avoid eating two hours before bed (optimizing growth hormone release)

• Eat iodine (cruciferous vegetables) to help with thyroid hormone levels

Theory

• Unless you are overweight or obese, caloric restriction will reduce building blocks for hormones, leave the body in the catabolic state more frequently

• Cycling can damage the prostrate if putting a lot of pressure on the perineum and lead to incontinence or impotence

• Smoked cannabis will increase prolactin and decrease testosterone

• Alcohol significantly increases aromatase (an enzyme that converts testosterone into estrogen) – avoid more than 3-4 standard drinks every two weeks

• Creatine helps with amino acid synthesis, oxidative stress, backup fuel tank for mitochondria, slightly increases total testosterone, increases conversion of testosterone to DHT

  • If you’re worried about hair loss, creatine can potentially add fuel to the fire – but if the follicle is still there the hair will come back after a few months

    • Males get hair loss gene from their mother

• If you have deficient vitamin D and replace it, you will optimize testosterone