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How to Optimize Testosterone & Estrogen

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 discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior 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. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or 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.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:26) Sponsors: AG1, LMNT & Waking Up
(00:05:50) Hormone Optimization
(00:07:00) Salutogenesis: A Powerful Way to Conceptualize Health
(00:10:03) Estrogen and Testosterone: Sources, Levels and Ratios
(00:15:46) The Power of Competition, Plus: Anxiety, Persistence and Dopamine
(00:20:58) Testosterone and Libido Pre-Ovulation
(00:21:48) Estrogen and Sexual Receptivity; Libido In Males
(00:23:10) How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
(00:26:46) Testosterone and Prolactin: Sex Seeking vs Pair Bonding
(00:27:30) DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
(00:28:45) Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin
(00:31:24) How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6
(00:33:20) How Exactly Do Behaviors Change Hormones?
(00:34:18) Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition
(00:43:33) Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone
(00:47:44) Mouth vs. Nose Breathing and 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 and 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 and 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 and 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 and Ovaries
(01:38:50) Creatine and Increasing DHT (Dihydrotestosterone)
(01:40:14) Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
(01:43:23) Nettles, Prostate, Boron, and 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 Gonadotropin, Fadogia Agrestis
(01:57:18) Additional Compounds, Liver Toxicity, Overall Milieu
(01:59:17) Summary: And Note About Additional Related Topic Coverage Coming
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior 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. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or 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.
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://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction  
00:00:26 Sponsors: AG1, LMNT & Waking Up  
00:05:50 Hormone Optimization  
00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health  
00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios  
00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine  
00:20:58 Testosterone and Libido Pre-Ovulation  
00:21:48 Estrogen and Sexual Receptivity; Libido In Males  
00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence  
00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding  
00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios  
00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin  
00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6  
00:33:20 How Exactly Do Behaviors Change Hormones?  
00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition  
00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone  
00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects  
00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios  
00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise  
00:56:30 Light Viewing Patterns and 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 and 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 and 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 and Ovaries  
01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)  
01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali  
01:43:23 Nettles, Prostate, Boron, and 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 Gonadotropin, Fadogia Agrestis  
01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu  
01:59:17 Summary: And Note About Additional Related Topic Coverage Coming  
Disclaimer & Disclosures
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