In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being.
I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels.
Read the show notes for this episode at hubermanlab.com.
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.
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Timestamps
00:00:00 Huberman Lab Essentials; Hormones
00:01:15 Testosterone & Estrogen Sources & Age, Adrenals
00:03:34 Sponsor: Eight Sleep
00:05:05 Competition, Males & Testosterone; Dopamine
00:09:27 Testosterone Decreases, Expectant Fathers, Illness
00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing
00:15:57 Sponsor: AG1
00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior
00:19:31 Heat, Cold & Hormone Levels
00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order
00:23:26 Estrogen, Menopause, Hormone Therapy
00:25:07 Sponsor: Function
00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk
00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests
00:36:00 Recap & Key Takeaways
Disclaimer & Disclosures
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