Andrew Huberman, Ph.D., with Kyle Gillett, M.D., Explains: How to Optimize Your Hormones for Health, Energy, and Longevity

This week on Huberman Lab Essentials, Andrew Huberman sits down with Dr. Kyle Gillett, a physician specializing in hormone optimization, to unpack what actually matters for hormone health — and what most people are getting wrong.
👉 Read the official episode summary and show notes on HubermanLab for a detailed breakdown of testosterone, estrogen, sleep, diet, and aging.

The Big Idea Most People Miss

Hormone health isn’t about “boosting” a single hormone like testosterone or estrogen. It’s about creating the conditions where your endocrine system can regulate itself well over decades.

Dr. Gillett emphasizes a principle most people overlook:

Small, consistent lifestyle inputs over long periods outperform aggressive short-term interventions every time.

This applies to men and women, from puberty through older age.

The 6 Pillars of Hormone Health (That Actually Matter)

Rather than chasing supplements or injections, Dr. Gillett outlines six foundational pillars that determine hormone outcomes more than almost anything else:

1. Diet – Individualized, not dogmatic

2. Exercise – Especially resistance training + Zone 2 cardio

3. Stress Management – Cortisol quietly drives hormone dysfunction

4. Sleep Optimization – Non-negotiable for testosterone, growth hormone, and metabolic health

5. Sunlight & Outdoor Exposure – Movement, heat, cold, and circadian alignment

6. Spirit (Purpose & Meaning) – Often ignored, but deeply tied to physiology

Miss one pillar long-term, and the others eventually suffer.

What You Probably Haven’t Heard Before

1. You Don’t Need a “Disease” to Justify Hormone Testing

You don’t have to feel broken to get labs done. Subtle changes matter:

• Lower energy than your 20s

• Reduced focus or motivation

• Declining athletic performance

These are legitimate medical reasons to assess hormones in both men and women.

2. Women Have More Testosterone Than Estrogen (By Quantity)

This surprises almost everyone.

Women actually have higher total testosterone than estradiol, but:

• Testosterone is measured in nanograms

• Estradiol is measured in picograms

Testosterone plays a major role in:

• Mood

• Motivation

• Muscle

• Bone health

It’s essential for optimization, even if estrogen and progesterone dominate disease prevention conversations.

3. Caloric Restriction Can Raise OR Lower Testosterone

It depends on who you are:

• If you’re obese or metabolically unhealthy:
  Caloric restriction → improves testosterone

• If you’re young, lean, and healthy:
  Caloric restriction → can lower testosterone

Context matters more than trends.

4. Intermittent Fasting Isn’t “Bad” for Hormones

If calories are sufficient:

• Testosterone and DHEA are usually unaffected

• Growth hormone often improves

• Benefits skew more positive with age

You don’t need extreme fasting — even avoiding food 2–3 hours before bed still supports growth hormone release.

5. Testosterone Therapy Can Worsen Sleep

Especially early on.

Key risks:

• Increased sleep apnea

• Temporary hyper-sympathetic (“wired”) state

• Dose-dependent effects even in men who were normal before starting TRT

Sleep should always be monitored when hormones change.

6. DHT Isn’t the Villain People Think It Is

DHT is often villainized because of hair-loss, but…

DHT supports:

• Motivation

• Drive

• Well-being

Many plant compounds (like turmeric + black pepper extracts) reduce DHT conversion.
That’s not always good — especially if:

• Your DHT is already low

• You’re genetically less sensitive to androgens

Hormone trade-offs are real.

ACTIONABLE TAKEAWAYS

If you do nothing else, start here:

• Lift weights consistently (2–4x/week) — it’s one of the strongest hormone levers

• Accumulate 150–180 minutes/week of Zone 2 cardio

• Optimize sleep before optimizing hormones (especially if considering TRT)

• Get bloodwork every 3–6 months for prevention, not just disease

• Avoid aggressive caloric restriction if you’re already lean and healthy

• Be cautious with supplements that blunt DHT if energy, mood, or libido are low

• Reduce smoked cannabis and high alcohol intake if testosterone or estrogen balance is a concern

• Treat hormone health as a long game, not a quick fix

Who This Conversation Is Especially For

• Men worried about testosterone, sleep, or aging

• Women confused about testosterone’s role in health

• Anyone considering TRT, peptides, or fasting

• People optimizing for healthspan, not just lab numbers

Subscribe to the Wellness Rollup today!