Hormones Episodes
55 episodes
Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson
How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove
Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Show notes: https://go.hubermanlab.com/iJe27oR Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marc Breedlove Website: https://marcbreedlove.com Academic profile: https://msu.edu/honoredfaculty/directory/breedlove-marc-stephen.html Books: https://marcbreedlove.com/books Publications: https://pubmed.ncbi.nlm.nih.gov/?term=breedlove+sm&sort=date TED talk: https://www.youtube.com/watch?v=3HX-A89XI3I Whom You Love lectures: https://www.youtube.com/user/WhomYouLove2012 LinkedIn: https://www.linkedin.com/in/marcbreedlove Timestamps 00:00:00 Marc Breedlove 00:03:24 Hormones & Sexual Orientation 00:07:37 Prenatal Testosterone, Finger Ratio, Men & Women Differences 00:14:08 Sponsors: David & Rorra 00:16:46 Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women 00:23:57 Mice & Sex Differences, Androgens 00:26:54 Brain Differences & Sexual Orientation 00:33:52 Group vs Individual Differences, Height Analogy; Bisexuality 00:36:57 Brain Development, Hormones & Behavior; Brain Plasticity 00:42:52 Sponsor: AG1 00:44:16 Sexual Behavior, Libido 00:51:37 Gay Rams, Brain Differences 00:58:00 Aversion Pathway, Men vs Women, Same-Sex Partner 01:06:58 Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes 01:13:55 Androgen Insensitivity Syndrome (AIS) 01:18:14 Sponsor: Function 01:19:25 Gay Men & Older Brothers, Maternal Immunization Hypothesis 01:32:55 CAH Carriers, Advantage, Stress Tolerance 01:35:41 Birds & Sexual Differentiation, Gynandromorphs 01:41:32 Anabolic Steroids, Hypersexuality; Adult Brain Plasticity 01:45:31 Age & Testosterone Decline; Sexual Orientation & Activities 01:53:14 Marc’s Academic Journey, Ozarks, Luck 02:02:35 Exploration; Kids & Sex Differences 02:08:47 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Hormones Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Benefits of Sauna & Deliberate Heat Exposure | Huberman Lab Essentials
In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Show notes: https://go.hubermanlab.com/VsMKdhm Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Heat Exposure 00:00:47 Shell vs Core Temperature; Heat Caution & Hyperthermia 00:02:24 Body & Brain Circuit to Heat Up & Cool Down 00:05:31 Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency 00:10:45 Sauna Types, Alternatives to Sauna 00:12:26 Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast 00:16:14 Heat Shock Protein Activation & Sauna 00:17:54 DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits 00:21:25 Sauna & Increase Growth Hormone 00:27:22 Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration 00:30:42 Improve Mood, Endorphins & Sauna; Dynorphins 00:35:50 Recap Sauna Protocols: Benefits, Frequency, Duration & Timing #HubermanLab #Science #Health #HeatExposure Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials
In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Show notes: https://go.hubermanlab.com/HDM1kqz Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Timestamps* 00:00:00 Light 00:00:47 Physics of Light 00:01:57 Light & Body, Rods & Cones, Skin, Seasons & Melatonin 00:05:01 Melatonin Supplements?, Tool: Seasonal Sun Exposure; Reduce Night Light 00:09:15 Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility 00:12:38 UVB Light & Improved Pain Tolerance 00:14:54 Tool: Daily Sunlight Exposure Protocol; Blue Blockers 00:17:08 Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure 00:19:16 Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure 00:21:37 Light, Wound Healing, Hair & Nail Growth 00:23:03 Tool: Mood, Dopamine & Avoid Nighttime UVB Light 00:25:38 Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria 00:29:19 Offset Age-Related Eyesight Decline, Red Light 00:33:35 Tool: Red Light Protocol, Frequency & Timing 00:36:15 Red Light for Shift Workers 00:37:55 Recap #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Show notes: https://go.hubermanlab.com/97OwnrA *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Dr. Lauren Colenso-Semple* Website: https://www.drlaurencs.com Substack: https://drlaurencs.substack.com Fact Check Fridays: https://drlauren.kit.com/2080146628 Front Page Fitness: https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu Mass Research Review: https://massresearchreview.com Instagram: https://www.instagram.com/drlaurencs1 Threads: https://www.threads.com/@drlaurencs1 LinkedIn: https://ca.linkedin.com/in/drlaurencs *Timestamps* 00:00:00 Lauren Colenso-Semple 00:02:43 Muscle in Men vs Women; Testosterone; Individual Variation 00:08:07 Sponsors: Joovv & Eight Sleep 00:10:45 Testosterone & Women; Resistance Training; Young Girls 00:17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals 00:20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency 00:28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps 00:33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges? 00:39:37 Sponsor: AG1 00:40:28 High Reps & Injury, Technique & Warm-Ups 00:44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity 00:52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance 00:56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle 01:02:45 Sponsor: Rorra 01:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause 01:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness 01:14:57 Menstrual Cycle & Physical Activity; Nutrition 01:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss 01:26:25 Ectomorph, Mesomorph or Endomorph? 01:28:55 Sponsor: Function 01:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition 01:38:29 Protein, Resistance Training & Timing 01:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits? 01:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition 01:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome 02:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time 02:04:07 Menopause Symptoms & Hormone Therapy, Testosterone 02:09:22 Women Differences in Diet & Training?; Exercise Science Studies 02:16:19 Lauren's Training Schedule, Mobility Work 02:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure 02:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery 02:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Health #Exercise Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Science of Love, Desire & Attachment | Huberman Lab Essentials
In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Show notes: https://go.hubermanlab.com/jwe6R2e Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Desire, Love & Attachment 00:00:23 4 Attachment Styles, Child & Parent 00:04:11 Attachment & Autonomic Arousal, Seesaw Analogy 00:07:26 Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship 00:08:31 Brain & Neural Circuits for Desire, Love & Attachment 00:10:01 Empathy, Autonomic Matching 00:11:51 Positive Delusions, Relationship Breakdown & Failure 00:14:42 Universality of Love, Autonomic Coordination 00:18:41 Self-Expansion & Relationships, Shaping Self-Perception 00:24:56 Testosterone, Estrogen, Dopamine & Libido 00:28:03 Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus 00:35:07 Recap #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
How Genes Shape Your Risk Taking & Morals | Dr. Kathryn Paige Harden
Genes significantly influence risk-taking behavior and moral development, but always in interaction with environmental and family factors rather than deterministically
How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague
Dopamine functions as a motivation and learning signal by encoding reward prediction error, not just pleasure, driving focused effort toward goals both short and long term
Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
The Big 6 lifestyle pillars (diet, exercise, sleep, stress management, social relationships, and avoiding hormone disruptors) form the foundation for optimizing hormone health in both men and women
Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi
PCOS and endometriosis are extremely common conditions that frequently go undiagnosed and significantly impact female fertility and quality of life
Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
Resistance training with high intensity and appropriate volume is the primary driver for testosterone increases in both men and women, with the 6x10 protocol being an effective tool for hormonal stimulus
How to Control Your Cortisol & Overcome Burnout
Cortisol is not inherently bad; a disrupted cortisol rhythm rather than high levels is often the real problem affecting health and performance.
Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah
Male and female brains have structural and functional differences that emerge from genetic and hormonal factors starting in fetal development
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Essentials
Brain circuits, hormones like leptin, and reward systems work together to regulate appetite, satiety, and eating behaviors through interconnected homeostatic and hedonic pathways
Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky
Stress perception is contextual: the same physiological response can be harmful or beneficial depending on how you interpret and frame the stressor
Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials
Cortisol and epinephrine are critical hormones that regulate energy levels and immune function, and their timing and levels significantly impact overall health
How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Essentials
Thyroid hormone and growth hormone are two critical hormones that control metabolism, tissue growth, energy production, and body composition through interactions between the brain and body
How to Control Hunger, Eating & Satiety | Huberman Lab Essentials
Hunger and satiety are regulated by specific hormones and neural circuits in the hypothalamus that respond to nutrient levels and body energy states
How to Optimize Testosterone & Estrogen | Huberman Lab Essentials
Testosterone and estrogen are produced in the gonads and adrenals, with levels fluctuating naturally across the lifespan in both sexes
How to Make Better Decisions | Dr. Michael Platt
Hormones and neurochemicals like dopamine, serotonin, and testosterone directly influence what we value and how we make decisions about partners, status, and resources
How Hormones Shape Sexual Development | Huberman Lab Essentials
Sexual development involves four distinct biological levels: chromosomal sex, gonadal sex, hormonal sex, and morphological sex, each influenced by different factors
How to Safeguard Your Hormone Health & Fertility | Dr. Shanna Swan
Endocrine disruptors like phthalates, BPA, BPS, and PFAS are pervasive in food, water, cosmetics, and household products and significantly harm hormone health and fertility
Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver
Peptides are short chains of amino acids that can be synthesized to target specific biological functions and are increasingly used for therapeutic purposes beyond traditional pharmaceuticals
Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
Women's training and nutrition needs differ significantly from men's due to hormonal fluctuations across the menstrual cycle, requiring strategic periodization of exercise intensity and macronutrient intake
The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight
The brain controls hunger and satiety through specific neural circuits and hormonal signals that regulate how much and what we eat
How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver
Perimenopause typically begins 8-10 years before menopause and involves significant hormonal fluctuations that affect body composition, metabolism, cardiovascular health, and mental health
Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series
Sleep plays an essential role in regulating hormones, immune function, learning, memory, mood, appetite, and weight
Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford
Puberty timing and duration significantly impact long-term hormone cycles and the age of menopause, with earlier puberty potentially leading to earlier menopause
Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg
Testosterone levels are influenced by multiple factors including sleep, exercise, stress, and metabolic health, not just genetics or age
Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik
Pelvic floor dysfunction affects both men and women and can be restored through proper exercises, physical therapy, and understanding neural and vascular supply to genitals
How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel
Olfaction is a powerful sensory system that directly influences hormones, emotions, memories, and social behavior through direct connections to the brain's limbic system
The Science of Healthy Hair, Hair Loss and How to Regrow Hair
Hair growth is controlled by stem cells in hair follicles that cycle through growth, regression, and resting phases, with blood flow and hormones playing critical roles in maintaining healthy hair
Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
Sleep is essential for consolidating memories and processing emotions through specific brain mechanisms that occur during different sleep stages
How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried
Female hormones fluctuate throughout life stages including puberty, menstrual cycles, perimenopause, and menopause, each requiring tailored health strategies
How to Optimize Fertility in Males & Females
Human egg and sperm generation involves complex biological processes that directly impact fertility and overall longevity regardless of reproductive goals
Tools for Hormone Optimization in Males | Dr. Kyle Gillett
Optimize testosterone through specific supplements like tongkat ali, fadogia agrestis, and creatine combined with strategic exercise and behavioral interventions
The Biology of Aggression, Mating, & Arousal | Dr. David Anderson
Motivated states rather than emotions better explain human behavior, encompassing arousal, drive, and context-dependent responses
Exercise, Nutrition, Hormones for Vitality & Longevity | Dr. Peter Attia
Health evaluation requires a multifaceted approach including routine blood work, body composition analysis, and regular testing of physical strength and endurance markers
Understand & Improve Memory Using Science-Based Tools
Memory formation depends on neurochemicals like adrenaline and cortisol that can be strategically leveraged to enhance learning and retention
Understanding & Controlling Anger & Aggression
Aggression and violence are controlled by specific neural circuits involving the amygdala, hypothalamus, and prefrontal cortex that can be understood and modulated
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
Different wavelengths of light trigger specific physiological responses in human cells, tissues, and organs through distinct molecular mechanisms
How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
Hormone optimization requires a foundation of six pillars including sleep, exercise, nutrition, stress management, social connection, and purpose
Controlling Sugar Cravings & Metabolism with Science-Based Tools | Huberman Lab Podcast #64
Sugar is sensed through taste receptors and nutritive pathways in the body, with both mechanisms triggering distinct appetite and craving responses
Science of Social Bonding in Family, Friendship & Romantic Love
Social bonding is a biological process regulated by neural circuits and neurochemicals that drive our need for connection and create our individual social homeostasis
Time Perception & Entrainment by Dopamine, Serotonin & Hormones
Dopamine and serotonin are key neurochemicals that regulate how we perceive the passage of time and our memory of duration
How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
Specific resistance training protocols using mechanical load variation and strategic rest periods can significantly increase testosterone in both men and women
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging
Hunger and satiety are regulated by brain, stomach, fat, and hormones working together, with specific neural circuits controlling the desire to eat and stop eating
Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky
Stress can be beneficial or harmful depending on context, duration, and an individual's sense of control over stress-mitigation strategies
How Smell, Taste & Pheromone-Like Chemicals Control You
Smell, taste, and pheromone-like chemicals profoundly influence hormones, behavior, and overall brain health through direct neural pathways
Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function
Cortisol and adrenaline are essential hormones that regulate energy, focus, and immune function through distinct biological mechanisms
How to Control Your Metabolism by Thyroid & Growth Hormone
Metabolism is fundamentally about converting energy from different sources into fuel for building, repairing, and mobilizing energy from tissues like muscle, brain, and tendons
How Our Hormones Control Our Hunger, Eating & Satiety
Hormones from the gut, liver, pancreas, and brain control appetite and satiety through specific signaling pathways that can be deliberately manipulated
The Science of How to Optimize Testosterone & Estrogen
Testosterone and estrogen profoundly impact brain function, body composition, and behavior throughout adulthood, with nervous system activation directly influencing endocrine and vascular responses
How Hormones Shape Sexual Development
Testosterone and estrogen shape brain and body development from the womb onward, with their effects extending throughout the lifespan