本期节目邀请了双重认证的家庭医学和肥胖医学专家凯尔·吉莱特医生，讨论了如何通过营养、行为、运动和补充剂来优化男性荷尔蒙水平，以改善整体健康。内容涵盖了青春期和衰老对荷尔蒙水平的影响、如何使用血液检查监测荷尔蒙水平、荷尔蒙健康对生育能力、性欲、脱发和前列腺健康的影响，以及会对睾酮水平产生负面影响的行为。此外，还探讨了处方荷尔蒙疗法，包括在使用这些疗法时要监测哪些生物标志物，以及如何优化协同荷尔蒙（例如生长激素和甲状腺激素），以安全、合理地支持完整的荷尔蒙健康。吉莱特医生提供了许多可操作的工具，可以根据具体的目标和年龄范围进行调整，以实现和维持最佳的男性荷尔蒙水平，从而促进整体健康、福祉和长寿。

👨‍⚕️ **青春期与荷尔蒙：** 青春期是男性荷尔蒙快速增长的时期，影响身高、肌肉生长和性发育。抵抗训练和适度体重对促进健康荷尔蒙水平至关重要。儿童肥胖会导致荷尔蒙失衡，应尽早干预。

🩸 **监测荷尔蒙水平：** 定期进行血液检查可以监测睾酮、生长激素、甲状腺激素等关键荷尔蒙水平，帮助评估健康状况并制定个性化的优化方案。

💪 **生活方式优化：** 健康的饮食、规律的运动、充足的睡眠、管理压力和建立社交联系是优化男性荷尔蒙的关键。减少酒精和吸烟、控制体重、避免环境毒素等也是重要的生活方式调整。

💊 **补充剂与药物：** 一些天然补充剂，如肉碱、肌酸、维生素D、硼等，能够辅助提高睾酮水平。对于严重缺乏或疾病导致的荷尔蒙失衡，医生可能会开具处方药物，如睾酮替代疗法（TRT）。

🧬 **荷尔蒙疗法：** 使用处方荷尔蒙疗法时，需监测相关生物标志物，并根据具体情况调整剂量。同时，优化协同荷尔蒙（如生长激素和甲状腺激素）可以更好地支持整体荷尔蒙健康。

🧠 **心理健康与荷尔蒙：** 心理压力会影响荷尔蒙水平，而荷尔蒙失衡也会导致情绪问题。保持积极的心态、进行冥想、寻求心理咨询等有助于改善心理健康。

👨‍🔬 **其他重要信息：** 定期检查前列腺健康、关注脱发问题、了解环境毒素对荷尔蒙的影响等，都是维护男性健康的重要环节。

🏋️ **运动与荷尔蒙：** 适度的力量训练、耐力训练和间歇训练有助于提高睾酮水平，改善体能和心血管健康。

👨‍⚕️ **咨询专业人士：** 在进行任何荷尔蒙优化方案之前，咨询专业医生的建议至关重要。

🌱 **自然疗法：** 一些植物提取物，如淫羊藿和非洲刺五加，可以提高睾酮水平，但需谨慎使用，避免药物相互作用。

🍎 **饮食调理：** 摄入富含蛋白质、健康脂肪和必需营养素的食物，避免过度加工食品和糖分摄入，有助于优化荷尔蒙水平。

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Athletic Greens: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Momentous: https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

Timestamps

(00:00:00) Dr. Kyle Gillett & Male Hormone Optimization

(00:03:56) Sponsor: LMNT

(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity

(00:15:14) “First” vs. “Second” Puberty

(00:17:17) Hormone Optimization & Blood Work

(00:22:14) Diet, Exercise, Sleep & Hormones

(00:28:23) Hormones, Stress, Social Connection & Purpose

(00:32:19) Hormones, Supplementation & Medication

(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire

(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”

(00:47:56) Sponsor: AG1

(00:49:46) Sustainable Exercise Regimen for Hormone Health

(00:58:12) Testosterone Replacement Therapy (TRT)

(01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic)

(01:11:45) Vitamin D, Boron; SHBG & Free Testosterone

(01:15:34) Sponsor: InsideTracker

(01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways

(01:22:09) Fadogia Agrestis & Testosterone 

(01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise 

(01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens

(01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome

(01:42:06) Testosterone Therapy

(01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene

(01:52:56) Testosterone Therapy + HCG, Fertility & Temperature

(01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat

(02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA)

(02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids

(02:18:13) BPAs, Phthalates & Hormone Health

(02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer