How to Optimize Testosterone & Estrogen

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

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Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00Introduction

00:00:26Sponsors: AG1, LMNT & Waking Up

00:05:50Hormone Optimization

00:07:00Salutogenesis: A Powerful Way to Conceptualize Health

00:10:03Estrogen and Testosterone: Sources, Levels and Ratios

00:15:46The Power of Competition, Plus: Anxiety, Persistence and Dopamine

00:20:58Testosterone and Libido Pre-Ovulation

00:21:48Estrogen and Sexual Receptivity; Libido In Males

00:23:10How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence

00:26:46Testosterone and Prolactin: Sex Seeking vs. Pair Bonding

00:27:30DHEA (dehydroepiandrosterone): Effects on Levels/Ratios

00:28:45Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin

00:31:24How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6

00:33:20How Exactly Do Behaviors Change Hormones?

00:34:18Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition

00:43:33Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone

00:47:44Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects

00:51:11How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios

00:53:49O2:CO2 Ratios, Nasal Breathing During Exercise

00:56:30Light Viewing Patterns and Hormones: Dopamine, GnRH

00:57:44Spring Fever: Tyrosinase, Hair Color, Mating Frequency

01:04:39Specificity of Hormone Effects

01:06:03Temperature: Cold and Hot Gonads

01:14:10How To Exercise: Types, Effort Level, Sequencing

01:21:42Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters

01:24:41Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms

01:33:18Nutrients That Optimize The Foundation For Hormones

01:36:00Opioids as Severe Hormone Disruptors

01:37:23Testes, Antlers and Ovaries

01:38:50Creatine and Increasing DHT (Dihydrotestosterone)

01:40:14Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali

01:43:23Nettles, Prostate, Boron, and Blood Brain Barrier

01:45:27Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal

01:47:43Ecdysteroids: Mimic Mammalian Hormones

01:51:50Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis

01:57:18Additional Compounds, Liver Toxicity, Overall Milieu

01:59:17Summary: And Note About Additional Related Topic Coverage Coming

Disclaimer & Disclosures