Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett

What It Covers

Dr. Kyle Gillett outlines evidence-based protocols for male hormone optimization across the lifespan, covering blood work monitoring, diet, exercise, supplementation with creatine, L-carnitine, tongkat ali, and boron, plus clinical guidance on testosterone therapy dosing, tadalafil for prostate health, and DHT management for hair loss.

Key Questions Answered

• •Blood Work Frequency: Monitor testosterone alongside SHBG (sex hormone binding globulin) every six months to track both total and free testosterone levels. High SHBG reduces free DHT and free testosterone availability, so measuring both values together gives a more accurate picture of actual androgen activity than testosterone alone.
• •Exercise Dosing for Hormones: Limit vigorous exercise sessions to under one hour, as regularly exceeding this duration is not hormonally beneficial. Sustainable programming involves three to four vigorous sessions weekly, supplemented by three to four additional lower-intensity sessions. Rating of perceived exertion is the primary clinical tracking metric used in research.
• •Supplement Stack for Testosterone: Creatine raises total testosterone and increases conversion to DHT without pushing levels above physiologic ranges. Pair it with 300–1,200mg daily tongkat ali (standardized for eurycominone content) to upregulate steroidogenesis enzymes. Add 5–12mg boron daily to acutely lower elevated SHBG and increase free testosterone availability.
• •L-Carnitine and Androgen Receptors: Oral L-carnitine at 1,000–5,000mg daily increases androgen receptor density in cells, meaning more testosterone binds even without changing testosterone levels. At doses above roughly 3,000mg, take 600mg garlic (allicin) simultaneously to reduce conversion to TMAO, a potential carcinogen produced by gut bacteria metabolizing carnitine.
• •Low-Dose Tadalafil Protocol: Two to five milligrams of tadalafil daily supports prostate health, reduces nighttime urination episodes by approximately half (improving sleep quality and downstream testosterone and growth hormone output), and increases androgen receptor density similarly to L-carnitine. Doses above ten milligrams daily can affect red-green color discrimination and blood pressure.