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.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key scientific insights and protocol takeaways from past Huberman Lab episodes. These short episodes will be released every Thursday, while our full-length episodes will continue to be released every Monday.

Read the show notes for this episode at hubermanlab.com.

Thank you to our sponsors

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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

Essentials: How to Optimize Testosterone & Estrogen

Episode description