by
Dr. Kyle Gillett, a dual board-certified physician specializing in family and obesity medicine, shares his expertise on hormone optimization for men. He discusses the impacts of puberty and aging on hormone levels. Topics include actionable lifestyle changes, the effects of nutrition and exercise, and insights into supplements like tongkat ali and creatine. Gillett also addresses the importance of monitoring hormone health through bloodwork, along with the implications of prescription therapies and how behaviors like stress and substance use affect testosterone levels.
Puberty timing matters — early puberty (often driven by childhood obesity and leptin) can reduce adult height and shift body composition.
Key point: avoid “dirty bulking” (rapid fat gain) during puberty — excess fat → earlier sex-hormone signaling → earlier closure of growth plates.
Get medical guidance for kids with early or delayed puberty.
Behaviors first: sleep, balanced nutrition, movement, stress management, social connection and a sense of purpose.
Practical rules:
Measure labs and track progress every ~6 months.
Porn + frequent masturbation can blunt real-world libido via dopaminergic desensitization and prolactin spikes after ejaculation.
Dose matters: daily or multiple times/day is likely harmful.
The dopamine wave pool describes the natural variation of ups and downs in your dopamine...
— Kyle Gillett
Aim for 3–4 vigorous sessions/week (strength or HIIT) + 3–4 light activity days (walking, zone‑2).
Avoid regular >1 hour high-intensity training — frequent long sessions raise cortisol, reduce recovery and free testosterone.
Finish workouts with energy left; prioritize recovery, sleep, and consistency.
Evidence-backed, low-risk options:
Peptides (GHRHs, GHRPs, MK‑677) can boost GH/IGF-1 but have variable effects, LPS contamination risk, and glucose/hunger side effects.
TRT dosing often ~100–120 mg/week split; improves energy but can affect lipids, mood, acne, fertility.
HCG or clomiphene may preserve/test fertility — work with an experienced physician and monitor labs closely.