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Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Dr. Robert Sapolsky 
(00:02:25) Sponsors: AG1, LMNT
(00:06:30) Stress: Short & Long-Term, Good & Bad 
(00:09:11) Valence & Amygdala 
(00:11:00) Testosterone: Common Myths vs. Actual Truths 
(00:15:15) Behaviors that Affect Testosterone  
(00:17:20) Mindsets & Contexts that Affect Testosterone
(00:20:28) How Finger Length Ratios Reflect Prenatal Hormone Levels  
(00:22:30) Aggression: Male-Female, Female-Male, & Female-Female 
(00:24:05) Testosterone: The Challenge Hypothesis 
(00:29:20) How Dopamine Impacts Testosterone & Motivation 
(00:32:32) Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 
(00:39:40) Are Testosterone & Sperm Counts in Males Really Dropping? 
(00:42:15) Stress Mitigation & Our Sense of Control 
(00:51:35) How Best to Buffer Stress 
(00:57:04) Power of Perception, Choice & Individual Differences 
(01:00:32) Context-Setting, Prefrontal Cortex & Hierarchy 
(01:11:20) How Dr. Sapolsky Accomplishes Deep Thinking  
(01:13:17) Do We Have Free Will? 
(01:20:50) How to Apply Knowledge & Learning  
(01:23:44) Robert’s New Book: “Determined: The Science of Life Without Free Will” 
(01:28:27) Reflections, Support of Podcast, & Supporting Stress Research 
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Dr. Robert Sapolsky  
00:02:25 Sponsors: AG1, LMNT & Waking Up
00:06:30 Stress: Short & Long-Term, Good & Bad  
00:09:11 Valence & Amygdala  
00:11:00 Testosterone: Common Myths vs. Actual Truths  
00:15:15 Behaviors that Affect Testosterone  
00:17:20 Mindsets & Contexts that Affect Testosterone  
00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels  
00:22:30 Aggression: Male-Female, Female-Male, & Female-Female  
00:24:05 Testosterone: The Challenge Hypothesis  
00:29:20 How Dopamine Impacts Testosterone & Motivation  
00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY  
00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?  
00:42:15 Stress Mitigation & Our Sense of Control  
00:51:35 How Best to Buffer Stress  
00:57:04 Power of Perception, Choice & Individual Differences  
01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy  
01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking  
01:13:17 Do We Have Free Will?  
01:20:50 How to Apply Knowledge & Learning  
01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”  
01:28:27 Reflections, Support of Podcast, & Supporting Stress Research  
Disclaimer & Disclosures
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