The Science of How to Optimize Testosterone & Estrogen

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:
“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

[TalismanTopG-]

I swear, if Andrew was my biology teacher, I would never wanna go home, I’d rather stay in his class the whole day and listen to him. Literally.
Every student deserves a teacher like him. No exaggeration.

[nurlanmustafayev]

My notes on optimizing T: 
- Good sleep 
- See the sunlight in the morning for 2-10 minutes b/c it increases dopamine + T & E 
- Cold exposure (cold water swimming, cold shower, etc)
- Excercise (e.g. weight training heavy loads but not to failure) increases T for 48 hours. Intense endurance activity first before weight training decreases T because it increases cortisol.  
- Nutregens - Zinc, vitamin D(3) and magnesium - Creatine can increase DHT which increase T receptors 
- Creatine can increase DHT which increase T receptors

[garyr]

The level of info
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This podcast is the highest quality of its kind
Thank you

[eszyzrt]

It's quite shocking how few people know about book called Secret Testosterone Nexus of Evolution

[tannerradloff]

I'm an Electrical Engineering student, and almost every video has somehow applied to making myself into a happier, healthier, or smarter person. Thanks Professor Huberman, you have no idea how awesome it is that you take the time to put these out!

[leonardoparedes]

Past weeks I have watched several hours of this man and I can’t stop.

Thank you for the content Andrew!

[gauravarora]

It's such a privilege listening to you doc. I personally prefer your solo podcasts where your wisdom flows uninterrupted. Bless you!

[alphamorion]

I just wanted to thank you, Dr. Huberman: as someone who could never really afford higher education but has always felt curious and wanting deeper knowledge and understanding on various topics, the fact that you are posting this videos on a public platform such as this truly makes the rise of the Internet a wonderful thing.

[justinalexanderstrac]

Your podcasts are the absolute “Dog’s Bollocks”! Truly fantastic, brilliantly presented, full of value and all for free! You are a saint and thanks for educating us all so profoundly!

[lazarosgkogkas]

You can tell how much he loves being a neuroscientist when he starts talking about cooling neurons, his voice, his face and hand all get excited :D may we all do what we love!

[joelthomas]

I worked in a pathology lab during my late teens and wasn’t afraid of needles. I used to draw my blood often and test my hormones largely just because I was interested. I noticed a large jump in both test and free test whenever I would get very cold. This was back in 2001. I’ve never worn a jacket since. People think I’m crazy, but let’s be honest you aren’t going to freeze to death. It would also jump from tanning. Whenever my skin is dark, everything is higher. I always slept well and avoided alcohol. Also, spinach in particular. I would blend it in a shake every morning. When I would get lazy or ran out, I could see a difference. My arms are still viably scared from all the tests I ran lol. In my thirties my test dropped about 10% and an additional drop in my 40s. Stay away from alcohol, anytime I drank it would drop. Cortisol would rise as well as CRP.

[boyerindustries]

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[sushiplatter]

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[thomasavgeris]

Changing the world, one podcast at a time. What a man. You’ve changed my life Hubie 💪

[doowonchoi]

All the suffering and stress I've been expriencing and I've considered too much for me, I realized there are reasons why I felt in a certain ways that I suffered a lot and actually there are things I can do about it. Appreciate great teacher I've never met. Thank you.

[tribecalledshabbazz]

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Thank you for this podcast! I'm applying the things I've been learning from the first one and am better for it. Please know you're making an impact on me and my family. We appreciate you.

[jonlast]

Amazing content Andrew. Thank you so much for being so informative and delivering in such an easily digestible format.

[ptr]

That video is a pure gem 😍 thank you so much you basically compressed decades of science in 2 hours!

[caribarnes]

Got to say it... the fact that you were making dinner for you and Costello made me smile. Love this so much.