Dr. Kyle Gillett
Level 1
Dual board-certified in family medicine and obesity medicine. Founder of Gillett Health and host of The Gillett Health Podcast. Known for his multiple Huberman Lab appearances on testosterone and hormone optimization, he’s one of the most trusted voices in evidence-based TRT, fertility preservation, and peptide protocols. Photo ©️ Kyle Gillett
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Apps
Supplements
My Routines
MORNING ROUTINE
He wakes up around 4-5 AM and goes to the gym. His typical workout includes a combination of CrossFit, strength training, and track workouts.
EXERCISE
His personal training approach mirrors what he recommends clinically: vigorous exercise 3-4x per week, with less vigorous exercise on other days. He advises keeping intense training sessions under one hour for hormonal health. His mix includes CrossFit-style functional fitness, heavy strength training, track/sprint work, and zone 2 cardio. He’s emphasized that zone 2 cardio is particularly good for mitochondrial health, along with REM sleep — and that these two things benefit mitochondria more than any supplement stack.
DIET
He’s an omnivore who strongly advocates against pure carnivore or pure vegan diets, especially for younger men, as they can reduce free androgens. His dietary approach is farm-to-table: some of the most rewarding meals he has come mostly or entirely from his home garden and farm. He keeps chickens and considers eggs one of his favorite foods. He prioritizes high-quality protein sources, high-fiber foods, and whole fruits. He personally identified about half a dozen foods he loves that are nutrient-dense and eats those before anything else.
He cut out almost all liquid calories except the occasional protein shake, and limits himself to no more than two alcoholic beverages every couple of months. He committed to 100% home-cooked meals and saw a significant improvement in his blood panels within three months.
SUPPLEMENTS
His recommended supplement protocols for hormone optimization include: Creatine (daily), Tongkat Ali, Fadogia Agrestis (cycled), L-Carnitine, Calcium D-Glucarate, Boron (2-4mg), Zinc, Vitamin D, and Omega-3s.
He emphasizes getting at least 30g of fiber daily, and has noted that niacin has downsides (worsening insulin resistance) while NMN and NR are safer alternatives for NAD+ support.
SLEEP
He considers sleep one of the three most critical pillars (alongside diet and exercise). He avoids eating two hours before bed to support growth hormone release.
SUNLIGHT
He recommends at least 10 minutes outside every day as a bare minimum. He lives on a few acres of farmland where he and his kids spend significant time outdoors regardless of weather — rain, snow, or shine.
STRESS & SPIRIT
He lives on a farm in Kansas with his wife, three children, and a wolfhound. He does farm work — raising chickens, composting, gardening, blazing trails with his kids. He describes spiritual practice as one of his seven pillars of health and advocates for strong social connections and building a support system.
He wakes up around 4-5 AM and goes to the gym. His typical workout includes a combination of CrossFit, strength training, and track workouts.
EXERCISE
His personal training approach mirrors what he recommends clinically: vigorous exercise 3-4x per week, with less vigorous exercise on other days. He advises keeping intense training sessions under one hour for hormonal health. His mix includes CrossFit-style functional fitness, heavy strength training, track/sprint work, and zone 2 cardio. He’s emphasized that zone 2 cardio is particularly good for mitochondrial health, along with REM sleep — and that these two things benefit mitochondria more than any supplement stack.
DIET
He’s an omnivore who strongly advocates against pure carnivore or pure vegan diets, especially for younger men, as they can reduce free androgens. His dietary approach is farm-to-table: some of the most rewarding meals he has come mostly or entirely from his home garden and farm. He keeps chickens and considers eggs one of his favorite foods. He prioritizes high-quality protein sources, high-fiber foods, and whole fruits. He personally identified about half a dozen foods he loves that are nutrient-dense and eats those before anything else.
He cut out almost all liquid calories except the occasional protein shake, and limits himself to no more than two alcoholic beverages every couple of months. He committed to 100% home-cooked meals and saw a significant improvement in his blood panels within three months.
SUPPLEMENTS
His recommended supplement protocols for hormone optimization include: Creatine (daily), Tongkat Ali, Fadogia Agrestis (cycled), L-Carnitine, Calcium D-Glucarate, Boron (2-4mg), Zinc, Vitamin D, and Omega-3s.
He emphasizes getting at least 30g of fiber daily, and has noted that niacin has downsides (worsening insulin resistance) while NMN and NR are safer alternatives for NAD+ support.
SLEEP
He considers sleep one of the three most critical pillars (alongside diet and exercise). He avoids eating two hours before bed to support growth hormone release.
SUNLIGHT
He recommends at least 10 minutes outside every day as a bare minimum. He lives on a few acres of farmland where he and his kids spend significant time outdoors regardless of weather — rain, snow, or shine.
STRESS & SPIRIT
He lives on a farm in Kansas with his wife, three children, and a wolfhound. He does farm work — raising chickens, composting, gardening, blazing trails with his kids. He describes spiritual practice as one of his seven pillars of health and advocates for strong social connections and building a support system.
