The Science of How to Optimize Testosterone & Estrogen

Name: The Science of How to Optimize Testosterone & Estrogen
Uploaded: 2021-04-12T12:00:13.000Z
Duration: 4 h 4 min 47 s

Introduction

In this section, Andrew Huberman introduces himself and the purpose of the podcast. He also mentions the sponsors for this episode.

Introduction to the Podcast

Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine.

The podcast aims to provide science-based tools for everyday life.

The podcast is separate from his teaching and research roles at Stanford.

The goal is to bring zero-cost-to-consumer information about science and science-related tools.

Sponsors

Four Sigmatic

Four Sigmatic is a wellness company that makes mushroom coffee.

Mushroom coffee does not contain psychedelic mushrooms, and it tastes like regular coffee.

Two types of mushrooms in Four Sigmatic coffee are lion's mane mushroom, which has anti-anxiety effects, and Chaga mushroom, which increases growth factors that impact the nervous system.

Listeners can get up to 40% off their order plus free shipping on their mushroom coffees by going to foursigmatic.com/huberman.

Blinkist

Blinkist is an app that has thousands of nonfiction books condensed down to just 15 minutes of key takeaways that you can read or listen to.

It allows users to go back to those books and get all the essential items they might have missed in the course of listening or reading

the full-length version.

Listeners can get unlimited access to read or listen to a massive library of books with Blinkist.

For a limited time, Blinkist has a special offer just for "Huberman Lab Podcast" audiences.

Benefits of Using Blinkist

In this section, Andrew Huberman talks about how he uses Blinkist as a tool for consuming information efficiently.

Listening vs Reading Nonfiction Books

Typically, Andrew listens to a nonfiction book or reads the actual physical hard copy of a nonfiction book.

At the end, he takes some notes about things that really stuck with him or key takeaways that he'd like to teach or share with other people.

Benefits of Using Blinkist

Blinkist allows Andrew to go back to those books and get all the essential items, some of which he might have missed in the course of listening to or reading the full-length version.

It gives him a sense of whether or not he'd like to read the book.

Blinkist has some terrific science category books.

Books on Blinkist

In this section, Andrew Huberman talks about two science-related books available on Blinkist.

"Livewired" by David Eagleman

"Livewired" is all about neuroplasticity.

It's a fantastic book that captures a lot of essential elements that you would want to get from that book.

"Lifespan" by David Sinclair

David Sinclair is a professor of genetics at Harvard Medical School and is a real pioneer in the aging and longevity field.

His book "Lifespan" is terrific and captures many essential elements that you would want to get from that book.

Introduction to Hormone Optimization

In this section, Dr. Huberman introduces the concept of hormone optimization and how hormones impact our mood, behavior, and feelings. He also talks about the importance of salutogenesis in promoting well-being.

Theragun and Hormone Optimization

Theragun is a handheld percussive therapy device that releases deep muscle tension.

It helps relieve soreness and deep muscle tension that accumulates with physical work, exercise or sitting too long throughout the day.

You can use it while watching a movie or even while having a conversation without it feeling intrusive.

If you want to try Theragun, you can go to theragun.com/huberman for 25% off on your first purchase.

Understanding Hormones

Hormones impact our mood, behavior, and feelings but all those things can also impact our hormones.

This episode mainly focuses on estrogen and testosterone and their derivatives from puberty onward.

The discussion will include basic biology as well as practical tools for optimizing hormones.

Salutogenesis vs Pathogenic Model

Salutogenesis is an orientation towards health and well-being where specific behaviors are taken on to promote well-being above where one would be if they were not doing those behaviors.

The pathogenic model involves taking care of oneself to avoid negative changes in body composition or diseases like dementia or heart disease.

Salutogenesis involves a mindset towards doing things that feel good in order to enhance energy levels, improve endocrine function, metabolic function etc.

Salutogenic and Allopathic Models

In this section, the speaker discusses the salutogenic and allopathic models of health. The salutogenic model focuses on moving towards health and well-being, while the allopathic model focuses on moving away from sickness.

Salutogenic Model

The salutogenic model is focused on moving towards health and well-being.

It is interesting to note that within the field of allopathic medicine, these two models exist but we don't hear about the salutogenic model quite as often.

Keeping in mind the positive effects of things can really have an outsized effect on well-being.

Allopathic Model

The allopathic model is focused on moving away from sickness.

These two models exist within the field of allopathic medicine.

Hormone Optimization: Estrogen and Testosterone

In this section, the speaker talks about hormone optimization in reference to estrogen and testosterone. They discuss how optimizing their ratios can impact feelings of well-being, optimism, anxiety or lack thereof, reproduction, sexual behavior independent of reproduction.

Sex Steroids

Estrogen and testosterone are what we call sex steroids.

Their ratios determine their effects.

Specific types of exercise, particular patterns of cold exposure as well as particular patterns of breathing can impact sex steroid hormones.

Sources

The major sources for estrogen are ovaries while for testosterone it's testes although adrenals can also make testosterone.

Enzymes

Enzymes can change chemical composition and the enzymes that we're going to talk about today.

Anabolic Steroids

Anabolic steroids are derivatives of testosterone or testosterone itself, and they are heavily used and abused in the sports community.

Today's discussion isn't really geared towards performance enhancement in sport.

Glands that Produce Hormones

In this section, the speaker talks about different glands in the body that produce hormones.

Different Glands

There are a lot of different glands in the body that produce hormones.

The major sources for estrogen are ovaries while for testosterone it's testes although adrenals can also make testosterone.

Some hormones are made in the hypothalamus, pineal gland, thyroid gland, etc.

Hormone Levels in Males and Females

The section discusses the levels of hormones, testosterone and estrogen, in males and females across their lifespan.

Testosterone and Estrogen Levels

Testes can manufacture estrogen at low levels which is important for optimizing hormone levels in males later on.

There is a huge range of hormone levels between individuals and within individuals across their lifespan.

Prepubescent females make very little estrogen while during puberty, estradiol (the most active form of estrogen) levels skyrocket.

Testosterone is relatively low prepuberty in males but skyrockets during puberty. It drops off at about a rate of 1% per year after puberty although there's tremendous variation in testosterone levels across individuals.

Other Sources of Hormones

Adrenals located on top of the kidneys release steroid hormones such as testosterone and some related derivatives mainly activated by competition.

Influence of Competition on Sex Steroid Hormones

Testosterone plays a powerful role in determining which members of a given species will get to reproduce, which ones will actually get access to females. Higher testosterone correlates with access to females among species like elephant seals, antlered animals, and rams.

Males that have higher testosterone forage further and fight harder for the females because testosterone can reduce anxiety, promote novelty-seeking, and promote competitive interactions through the amygdala brain region involved in threat detection that sets our thresholds for anxiety and what we consider scary or too much.

Testosterone and Behavior

In this section, the speaker discusses how testosterone affects stress, anxiety, mate choice, and competition in males. The speaker also explains how testosterone affects novelty-seeking behavior, libido, and desire to mate in both males and females.

Testosterone's Effect on Anxiety and Competition

Testosterone lowers stress and anxiety in males of a given species.

Testosterone reduces the threshold for anxiety which selects individuals to push further in pursuit of reproduction.

Competition increases testosterone levels independent of whether an individual wins or loses.

Androgens such as testosterone are feeding back to encourage more competitive-type behaviors because every species is involved in competition.

Testosterone's Effect on Novelty-seeking Behavior

Individuals with elevated levels of testosterone engage in more novelty-seeking behavior.

Increases in testosterone promote competitive and foraging-type behaviors in humans and nonhuman mammals.

Testosterone's Effect on Libido and Desire to Mate

Increases in testosterone lead to more foraging, novelty-seeking behavior, increased libido, and desire to mate.

Increases in testosterone levels lead to an increase in reproductive behavior or seeking out reproductive behavior.

Females experience a particular phase of the menstrual cycle where testosterone peaks just before ovulation that leads female humans to seek out sex more than they would otherwise during their cycle.

Estrogen's Role

In females estrogen promotes receptivity to mating while testosterone drives the seeking of sex.

In males estrogen is important for libido, and if estrogen levels are brought too low, then men will completely lose their libido.

Testosterone and Sexual Behavior

In this section, the speaker discusses the relationship between testosterone and sexual behavior. He explains how sex itself can promote testosterone, but it depends on whether or not ejaculation occurs. The speaker also distinguishes between different phases of reproductive behaviors and their impact on testosterone levels.

Testosterone and Sexual Behavior

Sex itself increases testosterone levels, but only if ejaculation occurs.

After ejaculation, there is a release of prolactin which sets the refractory period in males during which he can't have sex again.

Abstinence or sex without ejaculation for a week or more will increase testosterone levels up to 400%.

Studies show that sexual behavior itself can increase testosterone levels significantly during the physical act of sex.

Observing Sex vs Participating in Sex

In this section, the speaker discusses the difference between observing sex and participating in sex with regards to their impact on testosterone levels. He cites studies that show how men who observe pornography have slight increases in testosterone during observation while those who participate in real sex with their partners have significant increases in testosterone.

Observing Sex vs Participating in Sex

Men who observe pornography have slight increases in testosterone during observation.

People who had real sex with their partners had 70% increases in testosterone.

There are far less significant increases in testosterone during observing sex compared to participating in it.

Ejaculation and Testosterone Levels

In this section, the speaker addresses one of his most frequently asked questions about whether ejaculation adjusts testosterone levels. He cites two studies that show how sex and ejaculation itself do not reduce testosterone levels, but abstinence or sex without ejaculation for a week or more will increase testosterone levels up to 400%.

Ejaculation and Testosterone Levels

Sex and ejaculation itself do not reduce testosterone levels.

Abstinence or sex without ejaculation for a week or more will increase testosterone levels up to 400%.

Nuances of the Relationship Between Sex, Ejaculation, Testosterone, and Dopamine

In this section, the speaker emphasizes the nuanced relationship between sex, ejaculation, testosterone, and dopamine. He explains how both men and women experience increases in prolactin post-sex which promotes calmness in the nervous system. The speaker also briefly touches on pheromones.

Nuances of the Relationship Between Sex, Ejaculation, Testosterone, and Dopamine

Testosterone primes motivation to seek out sex in females.

After sex, prolactin levels go up which promotes calmness in the nervous system.

Pheromones may play a role in pair-bonding and encouraging individuals to spend more time together.

DHEA and Testosterone

In this section, the speaker discusses how DHEA affects testosterone levels in individuals based on their starting hormone levels and whether they have ovaries or testes.

Effects of DHEA on Hormone Levels

DHEA is a promoter of sex steroid hormones, but its specific effects depend on an individual's starting hormone levels and whether they have ovaries or testes.

Individuals with high levels of aromatase may experience increased estrogen production when taking DHEA, while those with low testosterone levels may experience mainly estrogen production.

The speaker notes that these effects are based on research studies that were examined.

Behaviors That Affect Testosterone Levels

In this section, the speaker discusses behaviors that can increase or decrease testosterone levels in individuals.

Decreasing Testosterone Levels

Becoming a parent is a well-characterized behavior that can decrease testosterone levels by almost 50% in expecting fathers.

Expecting fathers also experience a drop in cortisol levels and an increase in estradiol (estrogen) levels due to increased prolactin caused by preparing for offspring.

These hormonal changes can lead to additional body weight gain in expecting fathers.

Illness and Testosterone Levels

Illness markedly reduces testosterone levels and the desire for seeking sex.

Pro-inflammatory cytokines like IL-6 released during illness reduce both testosterone and estrogen independent of feeling unwell.

Modulating Hormones with Behavioral Practices

In this section, the speaker discusses how inflammatory cytokines like IL-6 can impact sex steroid hormones and introduces the concept of modulating hormones through behavioral practices.

Impact of IL-6 on Sex Steroid Hormones

Keeping levels of IL-6 low is important for supporting sex steroid hormones.

IL-6 can interact with receptors that estrogen and testosterone bind to, preventing them from having their effect.

Modulating Hormones through Behavioral Practices

Behavioral practices can modulate hormones in desired directions.

The mechanism behind how behaviors modulate hormones is not fully understood but may involve smell or pheromones.

Pheromone Effects on Hormones

In this section, the speaker discusses pheromone effects on hormones in animals and humans.

Pheromone Effects in Animals

Pheromone effects are well-established in many animal species.

Examples include the Lee-Boot effect, Whitten effect, Bruce effect, and Vandenbergh effect.

Pheromone Effects in Humans

The Lee-Boot effect causes females to display longer estrus cycles when housed together without males present. A similar pheromone effect has not been identified in humans yet.

The Bruce effect causes pregnant animals to abort or reabsorb their fetus if a novel male is placed nearby due to a pheromone found in male urine. It is unknown if this occurs in humans as well.

Puberty in females can be accelerated by placing a novel sexually competent male in with a young female who has not undergone puberty, known as the Vandenbergh effect.

Pheromones and Menstrual Cycles

In this section, the speaker discusses the effects of pheromones on menstrual cycles in females. The controversial topic of synchronization of menstrual cycles is also explored.

Pheromone Effects

Pheromones can be mediated by urine or sweat from a given species.

Stern and McClintock's 1998 study found that pheromone chemicals can modulate menstrual cycle patterns in adult females.

Sweat and pheromones from females can affect the duration and pattern of ovulation relative to the follicular phase.

Controversy Surrounding Menstrual Cycle Synchronization

For a long time, people believed that menstrual cycles synchronize among women living together, but some studies have undercut those data.

Stern and McClintock's study showed that sweat from other females can modulate menstrual cycle patterns, but it doesn't necessarily synchronize them with the sweater.

Human Pheromone Detection

This section explores human pheromone detection and how it differs from other animals.

Lack of Well-Identified Pheromone Organ in Humans

There is no well-established pheromone organ in humans like there is in other animals.

The vomeronasal organ, which is responsible for detecting pheromones, has not been found in humans yet. Jacobson's organ may be its equivalent in humans but it hasn't been confirmed yet either.

Human Olfaction vs Pheromone Detection

People are skeptical about the presence of pheromone effects in humans because there is no well-identified pheromone organ.

The vomeronasal equivalent in humans, if it exists, is thought to be a combination of smell and taste.

Human Pheromone Detection Studies

A study found that women can pick out their partner's t-shirt among hundreds of others, not because it smells different but because something about it seems different. This suggests that there may be real pheromone effects in humans.

People still argue that there are no pheromone effects in humans and that it's all through olfaction.

Pheromones and Apnea

In this section, the speaker discusses pheromones and their role in animal mating behavior. The speaker also talks about apnea and its impact on hormone levels.

Pheromones

Pheromones are chemicals that animals use to communicate with each other.

Animals use a combination of taste and smell to detect pheromones in the environment.

Dogs use their sense of smell to detect pheromones in urine.

Humans also use scents containing putative pheromones to attract mates.

Apnea

Apnea is associated with poor levels of estrogen or testosterone relative to age-match controls.

Apnea is caused by under-breathing and the buildup of too much carbon dioxide in the body.

Apnea negatively impacts hormones, especially sleep apnea.

Breathing patterns can modulate hormones in ways that optimize both estrogen and testosterone regardless of whether you have ovaries or testes.

Physiological Sigh

In this section, the speaker explains what physiological sigh is and how it relates to apnea.

Physiological Sigh

Physiological sigh is a pattern of double inhales followed by exhales that one can do consciously to reduce stress and anxiety and offload carbon dioxide.

The pattern of breathing in physiological sigh is what kicks in spontaneously anytime we have an apnea episode in sleep.

Many people who have apnea don't engage the physiological sigh.

The Importance of Proper Breathing for Hormone Optimization

In this section, Dr. Andrew Huberman discusses the importance of proper breathing for hormone optimization and how it can impact sleep quality.

Nasal Breathing vs Mouth Breathing

Nasal breathing improves cosmetic features of the jaw and face, gas exchange of carbon dioxide and oxygen in the body, and modifies levels of different neurotransmitters and neuromodulators in ways that positively impact hormones.

Mouth-breathers have changes in the cosmetics of their face and jaw that are really bad in terms of attractiveness. This was done in twin studies.

Nose-breathing promotes all sorts of positive things related to not just cosmetics but also improvement in gas exchange, modification of levels of different neurotransmitters and neuromodulators which positively impacts hormones.

Being a nasal-breather can actually positively impact hormones, especially testosterone and estrogen by making you a better sleeper which allows you to produce more testosterone and appropriate amounts of testosterone and estrogen.

Studies on Proper Breathing

At least four quality studies show that when apnea is reduced or eliminated during sleep there are significant increases in testosterone in males and proper estrogen to testosterone ratios in females by reducing cortisol which is a stress hormone.

The Importance of Proper Breathing for Sleep and Health

In this section, the speaker discusses how proper breathing can improve sleep quality and offset reductions in testosterone and estrogen levels.

The Role of Cortisol in Testosterone and Estrogen Levels

Cholesterol can be converted into testosterone or estrogen, but high stress levels can cause it to turn into cortisol instead.

High cortisol levels lead to decreases in testosterone and estrogen, negatively affecting fertility.

Proper breathing during waking hours is crucial for regulating cortisol levels.

Nose-Breathing for Better Sleep Quality

Nose-breathing increases oxygen intake and carbon dioxide offloading during sleep.

Mouth-breathing leads to apnea and breath-holding, which increase cortisol levels.

Taping the mouth shut during sleep can help shift from mouth-breathing to nose-breathing.

Dilation of Nasal Passages for Better Breathing

Dilating nasal passages through exercise helps with nasal-breathing.

Sinuses have a capacity to dilate over time with regular nasal-breathing.

Nasal-breathing has positive cosmetic effects.

Behavioral Advice for Better Sleep

In this section, the speaker provides two pieces of behavioral advice that can help improve sleep quality. The first piece of advice is related to diet and nutrition, while the second piece of advice is related to light exposure.

Diet and Nutrition

Proper ratios of macronutrients in the diet can have positive effects on sleep and hormonal balance.

Consuming bright light within the first hour of waking up can have powerful effects on sleep and wakefulness.

Light-viewing behavior has a direct effect on hormone levels, fertility, libido, and healing ability.

Light Exposure

Scientific literature shows that light exposure has a close-knit relationship with dopamine and hormones.

Understanding how light impacts neurotransmitters and hormones can help individuals set themselves up for better light-viewing behavior.

Dopamine is the link between color changes in animals' fur during different seasons and their tendency to breed.

Tyrosine is a precursor to both dopamine production as well as melanin-producing elements that give pigmentation to hair and skin.

Sensitivity to light in dopamine systems has a strong genetic component.

Conclusion

In this section, the speaker concludes by summarizing how understanding the relationship between light exposure, dopamine, hormones, and seasonal breeding animals can lead to better sleep habits.

Key Takeaways

Light exposure has powerful effects on hormone levels which impact various aspects of health including fertility, libido, healing ability etc.

Understanding the relationship between light exposure, dopamine, hormones, and seasonal breeding animals can lead to better sleep habits.

Sensitivity to light in dopamine systems has a strong genetic component.

The Impact of Sunlight on Hormones

In this section, the speaker discusses how sunlight impacts hormones and reproductive behavior.

Sunlight and Dopamine

Increased viewing of sunlight to the eyes increases dopamine levels in the brain.

Increased dopamine levels in animals and humans increase melanocytes and melanin-producing cells, indirectly increasing testosterone and estrogen levels.

Optimizing Testosterone and Estrogen

To optimize testosterone and estrogen, it is important to get sufficient light in your eyes early in the day.

Bright light exposure for 2 to 10 minutes early in the day is recommended. Wearing prescription lenses or contacts is fine if you can't get sunlight.

Avoid bright light exposure to your eyes in the middle of the night as it suppresses dopamine release, which suppresses testosterone levels.

Importance of Light-viewing Behavior

Getting a lot of light in your eyes optimizes sex steroid hormones by adjusting sleep-wake rhythms.

Avoiding bright light exposure at night optimizes sex steroid hormones by supporting sleep behavior.

Breathing Behavior

Correct breathing behavior can also have a positive effect on sex steroid hormone levels.

The Effects of Light on Hormones

In this section, the speaker discusses how light exposure affects hormone levels in the body.

Light Exposure and Hormone Levels

Bright light exposure early in the day promotes more estrogen and subtle increases in testosterone due to dopamine's effects.

Bright light viewing increases testosterone and estrogen in parallel, but maintains the ratio of testosterone to estrogen.

Optimizing hormone ratios is key, rather than worrying about increasing the wrong hormone.

The Effects of Heat and Cold on Hormones

In this section, the speaker discusses how temperature affects hormone levels in the body.

Temperature and Day Length

Temperature, day length, and sunlight are intimately related due to our evolutionary systems.

In summer when there is more sunlight, days are longer, nights are shorter, it tends to be warmer out which leads humans to make more estrogen and testosterone relative to other months of the year.

In winter months when nights are longer, days are shorter it tends to be colder out which leads to lower levels of testosterone and estrogen in many animals including humans.

Cold Exposure and Hormone Levels

Cold exposure can have positive effects on sex steroid hormones such as testosterone mainly in males and estrogen mainly in females.

Cooling causes vasoconstriction followed by rebound vasodilation leading to more infusion of blood into gonads resulting in increased hormone production.

Neural effect also plays a role where cooling stimulates neural pathways that lead to increased hormone production.

The Role of Neurons in Hormone Production

This section discusses the role of neurons in hormone production and how they control vasoconstriction and vasodilation.

Neurons that Control Hormone Release

Neurons that produce hormones start off in the nose and migrate to the hypothalamus.

Hormones are released into the pituitary gland, which stimulates follicle-stimulating hormone and luteinizing hormone.

The vascular system controls blood flow to the gonads, which is controlled by neurons.

Cooling Neurons to Shut Them Down

Cooling neurons is a way to shut them down experimentally.

Cold exposure can increase testosterone or estrogen by cooling the neurons that control vasoconstriction and vasodilation.

When the surrounding area heats up again, there is a rebound hyper-vasodilation that delivers increased levels of GnRH and other hormones, stimulating the gonad to release more testosterone or estrogen.

Effects of Temperature on Hormone Production

There isn't much direct evidence on whether cold or heat directly affects testosterone or estrogen production.

Temperature can modulate hormone production indirectly through controlling blood flow via shutting down or activating neurons.

Excessively high heat is not good for fertility as it alters proteins in sperm causing them to swim faster when expressed properly.

Exercise and Supplements for Modulating Steroid Hormones

This section discusses how specific forms of exercise and supplements can modulate steroid hormones.

Exercise and Steroid Hormones

Different forms of exercise can modulate steroid hormones in different ways.

Resistance training can increase testosterone levels, while endurance training can decrease them.

High-intensity interval training (HIIT) can increase testosterone levels in men but not women.

Supplements for Testosterone

D-aspartic acid (D-AA) is a supplement that may increase testosterone levels in men.

Vitamin D supplementation may also increase testosterone levels in men who are deficient in vitamin D.

Supplements for Estrogen

Diindolylmethane (DIM), a compound found in cruciferous vegetables, may help regulate estrogen metabolism.

Calcium-D-glucarate is another supplement that may help regulate estrogen metabolism.

Testosterone and Weight Training

In this section, the speaker discusses the relationship between weight training and testosterone levels in both males and females. The speaker explores the scientific basis for this relationship and highlights the importance of understanding the neural system's role in stimulating testosterone release.

Weight Training and Testosterone

Weight training is often associated with increased testosterone levels.

Mechanistic studies suggest that heavy weight training, where sets are done with anywhere from one to eight rep range, leads to the greatest increases in testosterone.

Heavy weight training involves using the nervous system to move heavy loads, which translates to recruitment of high-threshold motor units.

As loads increase during weight training, more neurons are recruited to activate muscle fibers.

Weight training with heavy loads (one-rep maximum to six-eight repetition range) increases testosterone significantly in both males and females for about a day or up to 48 hours.

Scientific Studies

There is a lack of discussion on what would actually stimulate the release of testosterone from adrenals or testes during weight-bearing exercises.

Mechanisms behind how nervous systems stimulate testosterone release during weight-bearing exercises are not well understood.

Understanding these mechanisms could lead to better protocols for triggering increases in androgen receptors and testosterone.

Differential Effects of Strength Training Leading to Failure Versus Not Failure on Hormonal Responses, Strength, and Power Gains

The speaker discusses the optimal protocols for increasing testosterone levels through weight training and endurance activity.

Weight Training and Testosterone

Engaging neurons that recruit high-threshold motor units in muscle when moving heavy loads but not to failure provides feedback signal to increase testosterone.

Working too hard and increasing cortisol reduces testosterone.

Weight training with heavy loads but not to failure is the best-supported solution for increasing testosterone.

Move heavy objects to increase testosterone.

Endurance Activity and Testosterone

Endurance activity performed first leads to decreases in testosterone during weight training session as compared to the same weight training session done first followed by endurance activity.

High-intensity interval training increases testosterone while endurance exercise that extends beyond 75 minutes leads to reductions in testosterone.

Overall, it seems that if you want to optimize your testosterone levels, it's best to move heavy loads first during weight training sessions followed by cardiovascular exercise. High-intensity interval training is also effective at increasing testosterone levels.

Cortisol and Testosterone

In this section, the speaker talks about how to reduce cortisol levels and why some individuals rely on testosterone therapy.

Cortisol Reduction

The speaker discusses ways to clamp cortisol levels and keep them reduced.

Professional cyclists sometimes take testosterone to avoid cortisol-induced reductions in testosterone levels.

Endurance athletes may want to take testosterone for this reason.

Testosterone Therapy

Some individuals rely on exogenous testosterone therapy, not just for weight training but also for endurance exercise.

Menopause and Estrogen

In this section, the speaker talks about menopause and estrogen levels.

Menopause Symptoms

Menopause is characterized by a variety of symptoms such as hot flashes, mood swings, headaches (especially migraines), brain fog, etc.

Estrogen Therapy

Physicians often prescribe supplemental estrogen as hormone therapy for menopausal women.

Supplementing estrogen can have varying success depending on the individual. It can also have side effects and concerns if there is a history of breast cancer in the family or concern about it.

Drugs like tamoxifen and anastrozole were initially developed as cancer treatments that block either aromatase or estrogen receptors directly.

Other Compounds

There are interesting compounds outside of standard estrogen therapy that could be explored for menopause treatment.

Pro-Estrogenic Compounds for Menopause

In this section, the speaker discusses various pro-estrogenic compounds that have been shown to be powerful in the context of menopause and other conditions where estrogen is lower than one would like.

Black Cohosh

Black cohosh has been promoted as a way to increase estrogen, but it only leads to fairly minor increases in estrogen.

Studies show that black cohosh can have a modest effect in improving menopause symptoms.

The studies were generally carried out on women age 45 to 64 and lead to modest decreases in menopause-related symptoms.

Panax Ginseng

Panax ginseng has been shown to decrease some symptoms associated with menopause, mostly related to libido.

Other effects were unreliable.

Maca and Valeriana Officinalis

Maca had minor effects.

Valeriana officinalis has shown that there can be some improvement in the hot flash symptoms and some of the insomnia associated with that.

Pueraria Mirifica

Pueraria mirifica has been shown, in every case, to be very potent comparable to estrogen replacement therapy in reducing the symptoms of menopause.

It was compared side by side with estrogen replacement therapy.

Nutrients for Hormone Production

In this section, the speaker discusses the importance of certain nutrients in promoting testosterone and estrogen production.

Key Nutrients

Vitamin D is important for many biological functions, including endocrine functions.

Zinc and magnesium are also important for hormone production.

A recent paper in "Endocrinology and Metabolism Review" talks about how deficiencies in magnesium, vitamin D, and zinc negatively impact the hypothalamic-pituitary-adrenal axis and sex steroid hormones.

Optimal Dosages

Examine.com provides ranges of dosages supported by specific studies for zinc, magnesium, and vitamin D.

Blood work can help determine whether or not hormone levels are sufficiently high.

Negative Effects of Opioids on Hormones

In this section, the speaker discusses how opioids can dramatically reduce levels of testosterone and estrogen.

Effects on Hormones

Opioids disrupt receptors on gonadotropin-releasing hormone neurons within the hypothalamus that communicate to the pituitary.

Large amounts of opioids or even low levels taken over long periods of time can lead to endocrine syndromes such as gynecomastia or disruptions to the ovary.

Supplements to Increase Testosterone

In this section, the speaker discusses various supplements that people take to increase testosterone.

Range of Supplements

There is a vast literature on supplements ranging from deer antlers high in IGF1 to actual consumption of bull testes.

However, the efficacy of many supplements is anecdotal and not supported by scientific data.

Conclusion

In this section, the speaker concludes the discussion on hormones.

Takeaway

Adequate intake of zinc, magnesium, and vitamin D is important for hormone production.

Opioids can have negative effects on testosterone and estrogen levels.

Many supplements claiming to increase testosterone lack scientific evidence.

Supplements that Adjust Androgens

In this section, the speaker discusses supplement compounds that are supported by scientific literature in terms of their ability to adjust androgens, such as testosterone and dihydrotestosterone.

Creatine's Effect on DHT

Creatine has good evidence for its ability to increase 5-alpha reductase or make the testosterone molecule more susceptible to certain enzymatic reactions that lead to increases in DHT.

Creatine can increase DHT, which means that if you take creatine and you're very DHT-susceptible, then you might experience some hair loss.

Whether creatine causes baldness depends on how much 5-alpha reductase one has and how prone they are to hair loss.

Testosterone Levels

Testosterone exists in both free and bound forms. The level of free testosterone is what's important for optimizing its effects on gene expression as well as other pathways within cells.

Sex hormone binding globulin (SHBG) binds up too much testosterone to the point where it's having negative effects on libido or muscle growth and fat loss.

Tongkat Ali Supplement

Tongkat ali has been shown in several studies to have pro-fertility, pro-free testosterone, subtle aphrodisiac effects, and be a slight anti-estrogen.

There is some decent scientific literature supporting the fact that tongkat ali liberates some of the bound testosterone.

Testosterone Boosters

In this section, the speaker discusses various testosterone boosters and their effects on the body.

Boron

Boron is a molecule that can free up more testosterone in the body.

It is important to note that modulating hormones can have side effects and people with different backgrounds and conditions need to be careful.

The goal is not to free up all testosterone but rather get it into a range that works for an individual's goals and needs.

People take a couple of grams of boron per day, but it's essential to examine for particular side effects.

Carrier Proteins

Albumin is crucial for testosterone to make it into the brain and have pro-androgenic effects on cognitive function.

Freeing up testosterone may be what some individuals want, but carrier proteins like albumin and SHBG should not be demonized.

Androgen-sensitive tissues are prone to cancers. Therefore, caution must be taken when modulating hormones.

Other Testosterone Boosters

Creatine, tongkat ali, and stinging nettle are other purported testosterone boosters.

Tongkat ali has been shown to increase testosterone levels in men with low levels of the hormone.

More estrogen or testosterone does not necessarily mean better results.

Ecdysteroids and Hormone Supplementation

In this section, the speaker discusses ecdysteroids, molecules that come from things like spinach and have similarities to cholesterol. He talks about a study that suggests these ecdysteroids have significant increases in muscle mass, strength, hypertrophy effects, and should be included in the list of prohibited substances.

Ecdysteroids

Ecdysteroids are molecules that come from things like spinach and have similarities to cholesterol.

Some of these ecdysteroids do have bioavailability or their metabolites are bioavailable.

A comparative study in the "Archives of Toxicology" showed that ecdysteroids had significant increases in muscle mass, strength, hypertrophy effects above placebo controls.

The conclusion of this study is that these ecdysteroids should be on the list of banned substances.

Hormone Supplementation

Many athletes in pro sports are taking testosterone legally under the rules of their sport if they've had an injury.

Estrogens and testosterones modulate gene expression, modulate strength, modulate the way the brain works, modulates our relationship to effort and anxiety.

Effects of supplementation can be quite dramatic but always far more subtle than would be just injecting testosterone or injecting estrogen.

Promoting Egg Maturation and Fertility

In this section, the speaker discusses how hormones can be used to promote egg maturation and fertility.

Hormones for Increasing Luteinizing Hormone

hCG is a prescription drug that can increase luteinizing hormone, which promotes testosterone and sperm production in males and egg maturation in females.

hCG can increase ovulation frequency and the number of eggs deployed during ovulation.

Fadogia agrestis is a supplement that can increase luteinizing hormone levels, thereby increasing testosterone or estrogen levels.

Importance of Blood Work

Getting blood work done before taking supplements or modifying sex steroid hormones is important for safety reasons.

Testosterone or estrogen levels that are too high can shut down luteinizing hormone, which will then shut down further testosterone production.

Modifying one's estrogens or testosterone on the background of the menstrual cycle can disrupt the exquisite feedback loop of hormones involved in the menstrual cycle.

Hormones and Pheromones

In this section, the speaker discusses sex steroid hormones such as estrogen and testosterone, their derivatives, and supplements that can adjust these hormones. The speaker emphasizes the importance of human studies or mostly human studies when considering supplements.

Supplements for Adjusting Estrogen and Testosterone

Sex steroid hormones include estrogen and testosterone.

There are many supplements that can adjust estrogen and testosterone levels.

Some supplements have scientific data only from sponsored research, which is different from independent research by unbiased individuals.

Some supplements like Bulbine natalensis may be dangerous due to liver toxicity similar to high levels of anabolic exogenous steroids.

Housekeeping for Production of Hormones

This section covers things that create an overall milieu of opportunity to produce normal endogenous levels rather than increasing endogenous levels further.

Things That Improve Levels of Estrogen and Testosterone

Magnesium, D3, zinc are housekeeping things that improve the production of estrogen and testosterone.

These things create a backdrop of general support rather than creating a big inflection in hormone levels.

Behavioral Practices for Healthy Steroid Hormone Output

This section highlights behavioral practices that can improve sleep, relationship with light, etc., which set the foundation not just for healthy steroid hormone output but also for all sorts of health effects.

Importance of Behavioral Practices

Behavioral practices like improving sleep quality and relationship with light are important for healthy steroid hormone output.

These practices also affect the psychology and biology of the nervous system.

Conclusion

The speaker concludes by summarizing the topics covered in this episode, including basic science of hormones and pheromones, supplementation and behaviors, competition and parenting, etc. The speaker encourages viewers to ask questions and leave suggestions for future episodes.

Summary

This episode covers a lot of information on hormones and pheromones.

Timestamps are provided for viewers to review specific parts of the video.

Behavioral practices like improving sleep quality and relationship with light are important for healthy steroid hormone output.

Viewers are encouraged to ask questions and leave suggestions for future episodes.

Thorne Supplements

In this section, the speaker talks about the supplements he takes and how to get a discount on them.

Thorne Supplements

The speaker recommends checking out Thorne supplements.

To see the supplements he takes, go to thorne.com/u/huberman.

By going to that link, you can also get 20% off any of those supplements or any other supplements that Thorne makes.

Closing Remarks

In this section, the speaker concludes the episode and previews what will be covered in the next episode.

Takeaways

The speaker hopes listeners have a better understanding of how estrogen and testosterone affect the endocrine and nervous systems.

Listeners should take away various tools they can apply.

Next week's episode will cover hormones' role in important interactions with the nervous system.

That episode will include mechanisms and tools as well.

Thank You

The speaker thanks listeners for their interest in science.