The Science of How to Optimize Testosterone & Estrogen

A mushroom found in Four Sigmatic coffee, shown to have mild anxiolytic and mood-elevating effects in research studies.

A substance that has shown some improvement in hot flash symptoms and insomnia associated with menopause in double-blind placebo-controlled studies.

An important nutrient for endocrine functions, deficiencies in which negatively impact sex steroid hormones.

A substance with scientific data for increasing testosterone in rats and some human evidence from sponsored research, but associated with liver toxicity concerns.

Another mushroom in Four Sigmatic coffee, shown to increase growth factors like nerve growth factor that impact the nervous system.

A compound shown to decrease some menopause symptoms, mostly related to libido, but with unreliable effects on other symptoms.

A specific ecdysteroid that research suggests can significantly increase muscle mass and strength, leading to calls for its inclusion on prohibited substance lists in sports.

A supplement that, according to available literature, can increase levels of luteinizing hormone and consequently testosterone or estrogen. Side effect profile is not well-documented.

A substance that professional cyclists might take to increase red blood cells, alongside testosterone, for performance enhancement.

A compound with four studies showing it to be very potent in reducing menopause symptoms, comparable to estrogen replacement therapy.

A sex steroid hormone present in everyone, with ratios relative to estrogen determining its effects on well-being, libido, anxiety, and reproductive behavior. Can be optimized through behavioral tools, supplements, and prescription drugs.

Some people take vitamin B6 to reduce prolactin levels and shorten the male refractory period.

A supplement with good evidence for increasing dihydrotestosterone (DHT) by affecting 5-alpha reductase or testosterone susceptibility. May cause hair loss in susceptible individuals.

A supplement shown in several studies to have pro-fertility, pro-free testosterone, and subtle aphrodisiac effects. Also acts as a slight anti-estrogen. Typical dosage is 400-800 mg/day.

A hormone mainly produced by the adrenals, promoted as a catch-all for increasing testosterone and estrogen in both sexes. Its specific effects depend on baseline hormone levels and aromatase activity.

Drugs that dramatically reduce levels of testosterone and estrogen by disrupting receptors on gonadotropin-releasing hormone neurons in the hypothalamus.

A pro-estrogenic compound supported by peer-reviewed studies to have modest effects in increasing estrogen and decreasing menopause symptoms.

Molecules found in plants like spinach, structurally similar to cholesterol, that appear to have anabolic effects, increasing muscle mass and strength.

A stress hormone that, when elevated, can redirect cholesterol away from testosterone and estrogen production, leading to reductions in these sex hormones.

An amino acid and precursor to dopamine, which is linked to increased sex steroid hormones and melanin production.

An essential nutrient, deficiencies in which negatively impact sex steroid hormones.

A mineral, possibly from meteors, with some scientific support for freeing up more testosterone in the blood. Taken in amounts of a couple grams per day.

An essential nutrient, deficiencies in which negatively impact sex steroid hormones.

A pheromone effect in animals where housing females together without males leads to longer estrus cycles.

A protective barrier that regulates the passage of molecules, including sex steroid hormones, into the brain, often requiring carriers like albumin.

A traditional health model focused on avoiding and treating diseases like dementia, heart disease, and stroke.

A behavior in seasonal mating animals, like horses, where they open their lips and mouth to expose their gums to capture airborne pheromones to detect mates.

A hormone in the growth hormone pathway, supposedly high in deer antler material.

A brain region involved in threat detection and setting thresholds for anxiety. Testosterone binds to the amygdala, reducing stress and anxiety, and promoting novelty-seeking and competitive interactions.

A health model focusing on promoting well-being and enhancing health beyond a baseline, rather than solely preventing disease.

A carrier protein that binds testosterone, important for transporting it to specific tissues, including the brain, across the blood-brain barrier.

An enzyme that converts testosterone into estrogen. Produced by body fat and in the testes.

A pheromone effect in animals, briefly mentioned but not detailed, related to male presence influencing female estrus cycles.

A pheromone effect where the presence of a novel sexually competent male accelerates puberty in young female animals.

A pro-inflammatory cytokine that increases during illness and decreases libido, testosterone, and estrogen levels by interfering with sex steroid hormone receptors.

A hormone released by neurons in the hypothalamus (which originate in the nose during development) that stimulates the pituitary to release FSH and LH, key in activating gonadal hormone production.

A dramatic pheromone effect where a pregnant animal aborts or reabsorbs her fetus if a novel male is introduced after the sire is removed, mediated by male urine pheromones.

An enzyme involved in the same amino acid pathway as tyrosine, devoted to dopamine and melanin production.

An anti-inflammatory cytokine that can help promote or support sex steroid hormones.

A pheromone-detecting organ, or its human equivalent, thought to be a combination of smell and taste, controversial in humans but well-established in animals.

An enzyme that converts testosterone into dihydrotestosterone (DHT).

Hormone released after ejaculation that sets the refractory period in males. Also increases in expecting fathers, contributing to reduced testosterone and increased estradiol, shifting behavior towards parenting.

A drug that blocks estrogen receptors, initially developed as a breast cancer treatment because many cancers are estrogen-dependent.

A prescription drug (initially synthesized from pregnant women's urine) used to increase luteinizing hormone, thereby boosting sperm production, ovulation frequency, and overall fertility in both males and females. Also used to stimulate gonads when deficient in LH and FSH.

A sex steroid hormone, with estradiol being the most active form, present in everyone. Its ratio to testosterone influences mood, anxiety, reproduction, and sexual behavior. Levels vary across the lifespan, significantly decreasing during menopause.

A drug that blocks aromatase, initially developed as a breast cancer treatment because many cancers are estrogen-dependent.

Underwear with ice packs designed to cool the gonads, an extreme method used to try and increase testosterone and libido.

A continuous positive airway pressure machine used by individuals with severe sleep apnea to breathe properly during sleep.

A handheld percussive therapy device for relieving deep muscle tension.

Host of the Huberman Lab Podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Author of 'Breath: The New Science of a Lost Art,' which discusses the benefits of nasal breathing.

A colleague and friend of Andrew Huberman, author of 'Livewired,' a book about neuroplasticity.

Professor of genetics at Harvard Medical School and a pioneer in the aging and longevity field, author of 'Lifespan.'

A researcher at Stanford whose group studies the effects of mindset on health, showing that believing an activity is good for you can enhance positive health outcomes.

David Sinclair's book on aging and longevity.

A book by James Nestor that highlights the benefits of nasal breathing and mouth taping for improved breathing.

A book by David Eagleman about neuroplasticity.

An excellent Cell Press journal that published studies on the detrimental effects of bright light at night on dopamine.

A supplement company partnered with the Huberman Lab Podcast, known for its high stringency in product quality and ingredient quantity. It partners with Mayo Clinic and major sports teams.

A website recommended for finding human effect matrix studies on various supplements and conditions, including dosage ranges.

A wellness company that produces mushroom coffee, which Huberman uses and stocks in his lab.

An app that condenses nonfiction books into 15-minute key takeaways, useful for reviewing books or deciding what to read.

A platform where listeners can support the Huberman Lab Podcast at various levels.

A type of depression that occurs with changes in seasons, often linked to reduced sunlight exposure in winter, impacting mood and social behavior.

A study showing men who observed sex (pornography) had slight increases (10%) in testosterone, while those who participated in sex had significant increases (70%).

A recent paper in Endocrinology and Metabolism Review that discusses how the hypothalamic-pituitary-adrenal axis and sex steroid hormones are negatively impacted by deficiencies in magnesium, vitamin D, and zinc.

A significant study (published 1998) demonstrating that pheromones from female sweat can modulate the menstrual cycle patterns of other adult females, though not necessarily synchronize them.