The Six Pillars of Health
Dr. Kyle Gillett's foundational framework: six lifestyle pillars, diet, exercise, sleep, stress, sunlight and spirit, that he argues are more powerful than any medication or supplement, with diet and exercise leading.
Eat a whole-food diet that fits you Individualised whole-food eating; for many, managing total intake and metabolic health matters most (not everyone needs to restrict)
Diet is one of the two most powerful pillars for hormones and health.
Train, with resistance work as a priority Regular exercise including resistance training; build strength and muscle as the foundation
Resistance training is especially powerful for hormone and metabolic health.
Protect consistent, quality sleep Regular schedule and good sleep habits; see the dedicated sleep protocols
Sleep underpins hormones, recovery and mitochondrial function.
Optimise (not eliminate) stress Daily down-regulation and managing load; this governs cortisol and mental health
Chronic stress disrupts hormones and wellbeing.
Get outdoors and natural light Daily outdoor light, especially earlier in the day; supports circadian rhythm and vitamin D
Light and time outdoors support sleep, mood and hormones.
Cultivate purpose and meaning A sense of purpose, connection or faith (framed broadly); whatever ties mind, body and community for you
Gillett considers purpose and meaning integral to whole-person health.
Track bloodwork; favour consistency Consider annual bloodwork; remember a little done consistently beats a lot done briefly
Tracking guides adjustments, and consistency is what compounds.
Hormones and health are downstream of daily inputs, so the highest-leverage moves are lifestyle, not supplements.
View sources
How to optimize your hormones for health & vitality (Huberman Lab with Dr. Kyle Gillett)
Dr. Kyle Gillett: How to Optimize Your Hormones for Health & Vitality (Huberman Lab #67)
The 6 pillars of health: diet, exercise, sleep, stress, sunlight, spirit (Dr. Kyle Gillett)
Kyle Gillett, MD: hormones & holistic health habits (Rich Roll Podcast)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Kyle Gillett and is not created, reviewed, endorsed by, or affiliated with Kyle Gillett or MD, Family & Obesity Medicine.
Is this for you
- Anyone wanting a foundations-first framework
- People tempted to chase supplements before basics
- Those optimising hormones naturally
- Anyone who values consistency over intensity
Cautions
- These are general lifestyle foundations, not a substitute for medical care; bloodwork should be interpreted with a clinician, not self-diagnosed
- Individualise it: not everyone needs caloric restriction, and the right diet and training vary by person
- The 'spirit' pillar is framed broadly as purpose and meaning; take what fits your own life and beliefs
- Educational only, not medical advice