The Science of How to Optimize Testosterone & Estrogen | Huberman Lab Podcast #15

Summary

• Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine
• The podcast is about science and science-based tools for everyday life
• Today's episode is sponsored by Four Sigmatic, a company that makes mushroom coffee, and Blinkist, an app that condenses nonfiction books into 15 minute summaries
• The topic of today's episode is how to optimize testosterone and estrogen levels
• Testosterone and estrogen are important hormones that impact various bodily functions and behaviors
• Testosterone is primarily produced in the testes and is important for muscle mass, bone density, and libido in men
• Estrogen is primarily produced in the ovaries and is important for bone density, mood, and the menstrual cycle in women
• Testosterone and estrogen levels naturally decline with age, but certain lifestyle factors can also impact hormone levels
• Strategies to optimize testosterone and estrogen levels include getting enough sleep, managing stress, exercising regularly, eating a healthy diet, and avoiding environmental toxins
• Some supplements and medications may also be useful for regulating hormone levels, but it is important to consult with a healthcare professional before starting any new treatment regimen.
• Salutogenesis is the concept of promoting well-being through behaviors such as exercise and nutrition, rather than simply avoiding negative health outcomes
• The pathogenic model is the traditional view of health as the absence of disease or negative outcomes
• Having a mindset that focuses on the positive effects of healthy behaviors can have a greater impact on well-being
• Estrogen and testosterone are sex steroids present in everyone, but their ratios can be optimized depending on individual goals
• Estrogen and testosterone levels can be influenced by factors such as diet, stress, and sleep
• It is important to work with a healthcare professional to properly manage hormone levels and ratios.
• The menstrual cycle and menopause are related to fluctuations in estrogen levels
• Testosterone levels can vary significantly across the lifespan and between individuals
• Competition can affect the release of testosterone and estrogen from the adrenal gland
• Testosterone can reduce anxiety and promote novelty-seeking and competitive behavior
• Estrogen can increase anxiety and promote bonding and nurturing behavior
• Testosterone and estrogen can affect receptivity to mating
• Dopamine is involved in motivation and reward-seeking behavior
• Dopamine levels can be affected by competition, novelty, and social hierarchies
• Testosterone and estrogen levels affect libido in both males and females
• Dopamine and testosterone levels increase linearly with sexual activity, but prolactin release after ejaculation sets a refractory period in males
• Observing sex can increase testosterone levels by 10%, while participating in sex can increase testosterone levels by 70%
• Abstinence or sex without ejaculation for a week or more can increase testosterone levels by 400%
• The hormone testosterone decreases and prolactin and estradiol increase in males and females during pregnancy and parenting.
• The duration of these hormone changes depends on the father's contact with the baby and their smells.
• Cytokines, specifically IL-6, decrease testosterone and estrogen and reduce desire for sex during illness.
• Behaviors can change hormones at a mechanistic level through the activation of the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system (SNS), as well as through the release of neurotransmitters and hormones.
• The hormone oxytocin is involved in social bonding and can be increased through behaviors such as touch, social support, and physical exercise.
• The hormone vasopressin is involved in social behaviors and territoriality and can be increased through behaviors such as physical exercise and social interaction.
• There is controversy surrounding the synchronization of menstrual cycles in humans
• A study by Stern and McClintock found that female sweat and pheromones can modulate the menstrual cycle patterns of other adult females, although they do not necessarily synchronize with the sweater
• The vomeronasal organ, which is believed to detect pheromones in humans, has not been clearly identified
• Jacobson's organ, a combination of smell and taste, is thought to be the equivalent of the vomeronasal organ in humans
• A study found that long-term partners can accurately identify their partner's t-shirt among others, potentially due to pheromone effects
• It is not fully understood how pheromones and olfaction interact in humans
• Breathing patterns, particularly during sleep, can affect hormones such as estrogen and testosterone
• Apnea is the cessation of breathing during sleep, which can lead to a buildup of carbon dioxide in the body and disruption of deep sleep phases important for hormone optimization
• Breathing through the nose, rather than the mouth, can improve cosmetic features, gas exchange, and neurotransmitter and neuromodulator levels, which can positively impact hormones such as testosterone and estrogen
• Nasal breathing can also improve sleep and reduce instances of sleep apnea
• Recommendations for optimizing sleep include following protocols and reading Matt Walker's book "Why We Sleep"
• Taping the mouth shut during sleep can help people shift from mouth-breathing to nose-breathing
• Nasal breathing during exercise can dilate the nasal passages, increase lung capacity, and prevent apnea in sleep
• Viewing bright light within the first hour of waking and avoiding bright light within two hours of sleep can help regulate hormones and improve sleep
• Lowering room temperature and sleeping in a cooler environment can improve sleep quality
• Avoiding caffeine, alcohol, and heavy meals before sleep can help improve sleep quality
• Engaging in relaxation techniques before sleep can improve sleep quality
• Increased exposure to sunlight (particularly to the eyes) can increase dopamine levels in the brain, which can increase the production of testosterone and estrogen
• Getting 2-10 minutes of bright light exposure to the eyes early in the day can help to optimize testosterone and estrogen levels
• Bright light exposure to the eyes in the middle of the night can suppress dopamine release and decrease testosterone levels
• Optimizing testosterone and estrogen levels can have positive effects on reproductive behavior, feelings of well-being, social interactions, and anxiety
• In addition to optimizing light exposure, other factors that can impact testosterone and estrogen levels include proper breathing, diet, and supplements
• Cold exposure can have positive effects on sex steroid hormones, including testosterone and estrogen
• This effect is due to vasodilation and neural processes
• Vasodilation occurs as a rebound after cooling causes initial vasoconstriction
• Neurons that control blood flow to the gonads can be cooled and shut down, leading to increased hormone levels when the area warms up again
• Some people use methods like ice baths, cold showers, and ice pack underwear to try to increase testosterone and libido
• There are only a few studies on the effects of cold exposure on hormones, and none specifically on ice pack underwear.
• Nervous system is important in the effects of weight-bearing exercise on testosterone and androgen receptor content
• Heavy weight training (sets of 1-8 reps with 70-95% of maximum effort, not training to failure) leads to increased testosterone levels for about a day or up to 48 hours
• Studies with good quality have found this to be the case in males and females
• High-threshold motor unit recruitment and non-failure training may be responsible for this increase
• More research is needed on the mechanisms behind this effect
• Other factors such as volume, rest periods, and exercise selection may also play a role in testosterone response to exercise.
• Endurance exercise can increase cortisol and decrease testosterone, but this can be avoided by limiting exercise to 75 minutes or less and not making it too intense.
• Menopause is characterized by a reduction in estrogen levels and can cause symptoms such as hot flashes, mood swings, and headaches.
• Hormone therapy with estrogen is a common treatment for menopause, but can have side effects and may not work for everyone.
• Estrogen can also be increased through natural means such as diet, supplements, and exercise.
• Testosterone can also be increased through natural means, including diet and exercise.
• Testosterone therapy can be used by endurance athletes to increase testosterone levels and avoid cortisol-induced reductions.
• Testosterone therapy is not recommended for everyone and can have side effects.
• Pueraria mirifica is a compound that has been shown to be effective in reducing symptoms of menopause, similar to estrogen replacement therapy
• It is important to approach hormone-related compounds with caution, due to their potential link to breast cancer
• Certain nutrients, including vitamin D, zinc, and magnesium, can help optimize sex steroid hormone production
• It is important to get blood work done to determine the optimal dosage of supplements
• Other compounds that may have a positive effect on hormone levels include ashwagandha, N-Acetylcysteine, melatonin, and berberine
• The growth of the penis is influenced by sex characteristics, including testosterone and DHT
• Creatine can increase DHT levels, which may cause hair loss in some people who are prone to it
• Testosterone exists in both free and bound forms, with most of it being bound to SHBG or albumin
• SHBG transports testosterone to specific tissues, but too much can have negative effects on libido and muscle growth
• Tongkat ali may have pro-fertility, pro-free testosterone, and slight aphrodisiac effects, as well as being a slight anti-estrogen
• Testosterone replacement therapy can have positive effects on libido and muscle mass, but may also have negative effects such as prostate cancer risk and blood clotting
• Estrogen can have positive effects on bone density and cardiovascular health, but too much may cause negative effects such as breast tissue growth in men
• DHEA may have anti-aging effects and may improve mood and sexual function, but there is not enough evidence to support its use as a supplement
• It is important to carefully consider the potential risks and benefits of hormone therapy before starting treatment.
• Ecdysteroids are molecules found in spinach and other plants that have similarities to cholesterol, the precursor to testosterone, cortisol, and estrogen
• Some ecdysteroids have been shown to have bioavailability in humans and can increase muscle mass, strength, and hypertrophy
• Cancers and tissues with high cell turnover thrive on androgens and estrogens and can increase risk of tumors
• Some athletes in professional sports are legally allowed to take testosterone if they have had an injury
• Hormone modulation, especially with androgens and estrogens, should be approached with caution.
• Fadogia agrestis may increase levels of luteinizing hormone, which can lead to increased levels of testosterone or estrogen in individuals of any chromosomal or gonadal background
• The side effect profile of Fadogia agrestis is unknown
• It is important to get blood work done and monitor hormone levels when taking supplements or modifying sex steroid hormones for safety and to know if they are working
• The menstrual cycle is an intricate balance of hormones and modifying estrogen or testosterone can disrupt this balance
• There are many supplements and molecules that can adjust estrogen and testosterone levels, but some have limited evidence in humans or have potential liver toxicity
• It is important to consider the overall milieu when trying to optimize sex steroid hormones, including lifestyle factors and other hormone levels
• More research is needed on the effects and safety of these compounds.
• Estrogen and testosterone are hormones
• The role of hormones will be discussed in a future episode, including their interactions with the nervous system
• Tools and mechanisms will also be discussed in the future episode
• The topic of the discussion is science