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The Science of How to Optimize Testosterone & Estrogen | Huberman Lab Podcast #15



This episode I discuss the hormones testosterone and estrogen and how they impact the brain, body, and behavior at ages after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex, or observing sex impact these hormones and their levels. I ask: “what specifically is it about such activities that impact testosterone and estrogen?”; the resounding theme is that when our nervous system is activated in particular ways it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. And we discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels: by changing their binding to other proteins, by raising them directly, or by changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. As always a mix of basic science, biological mechanisms and tools and protocols are discussed.

**Note: Future episodes will focus on the science of prescription hormone replacement therapies, the science of hormone-based birth control and the role of testosterone, estrogen and other compounds in fertility, athletic performance and recovery.

#HubermanLab #Testosterone #Estrogen

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References:
http://examine.com/
“Behavioral Endocrinology” by Nelson and Kriegsfeld 5th Ed.

Timestamps:
00:00:00 Introduction
00:05:50 Hormone Optimization
00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health
00:10:03 Estrogen and Testosterone: Sources, Levels & Ratios
00:15:46 The Power of Competition, Plus: Anxiety, Persistence & Dopamine
00:20:58 Testosterone & Libido Pre-Ovulation
00:21:48 Estrogen & Sexual Receptivity; Libido In Males
00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
00:26:46 Testosterone & Prolactin: Sex Seeking vs Pair Bonding
00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
00:28:45 Behaviors That Decrease Testosterone (& Cortisol): Parenting & Prolactin
00:31:24 How Illness Impacts Testosterone & Estrogen: Cytokines, e.g., IL-6
00:33:20 How Exactly Do Behaviors Change Hormones?
00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, & Mate Recognition
00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen & Testosterone
00:47:44 Mouth vs. Nose Breathing & Hormone Levels: Effects Via Sleep and Direct Effects
00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios
00:53:49 02:CO2 Ratios, Nasal Breathing During Exercise
00:56:30 Light Viewing Patterns & Hormones: Dopamine, GnRH
00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency
01:04:39 Specificity of Hormone Effects
01:06:03 Temperature: Cold & Hot Gonads
01:14:10 How To Exercise: Types, Effort Level, Sequencing
01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters
01:24:41 Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms
01:33:18 Nutrients That Optimize The Foundation For Hormones
01:36:00 Opioids as Severe Hormone Disruptors
01:37:23 Testes, Antlers & Ovaries
01:38:50 Creatine & Increasing DHT (Dihydrotestosterone)
01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
01:43:23 Nettles, Prostate, Boron, & Blood Brain Barrier
01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal
01:47:43 Ecdysteroids: Mimic Mammalian Hormones
01:51:50 Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis
01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu
01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

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