Ensure proper hydration and adequate electrolytes (sodium, magnesium, potassium) for optimal brain and body function, as even slight dehydration can diminish cognitive and physical performance.
Practice yoga nidra or non-sleep deep rest (NSDR) by lying still with an active mind, as even a short 10-minute session can greatly restore cognitive and physical energy.
Be aware that environmental factors and common household products can profoundly impact hormone levels and sexual development.
Avoid smoking marijuana during pregnancy, as it can shift fetal hormone patterns towards more estrogenic outcomes, potentially counteracting masculinizing effects.
Avoid alcohol, especially grain alcohols like beer, during puberty, as it can increase estrogenic activity and negatively impact hormonal development in both boys and girls.
Avoid keeping your cell phone on and in your pocket, as chronic exposure of gonads to emitted waves has been linked to defects in testicular and ovarian development and altered hormone profiles in studies.
Consider avoiding herbicides containing substances like atrazine, as scientific data suggest they can have marked negative effects on hormone levels and sexual development in animals and humans.
Be cautious with evening primrose oil, especially around children, as it contains estrogenic compounds that can be absorbed transdermally and impact hormone levels.
If using testosterone replacement therapy creams, avoid skin contact with others, especially children, to prevent unintended transdermal transfer and hormonal impact.
Be aware that cannabis use, particularly in males, can increase aromatase activity, leading to higher estrogenic activity and potentially gynecomastia.
Supplement with Vitamin D3, even with sun exposure, as many are deficient; K2 is also important for cardiovascular function and calcium regulation.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning, and also consume it during physical exercise, to ensure adequate hydration and electrolytes.
Utilize the Waking Up app for various meditation programs, mindfulness trainings, yoga nidra, and non-sleep deep rest (NSDR) protocols to place the brain and body into different states.
Restrict the number of hours spent on your phone, especially social media, and designate specific times for answering emails to manage its potential negative impact.
Adapt your meditation duration based on available time, as apps like Waking Up offer sessions of different lengths to suit your schedule.
Access the free non-sleep deep rest (NSDR) protocol from Made For (linked in caption) to achieve deep relaxation through breathing and body scan techniques.
If you prefer traditional yoga nidra scripts over generic NSDR, utilize the many options available on the internet and elsewhere.
Consider using creatine to support muscle strength, bring water into muscles, and potentially offer mild cognitive enhancement.
Be aware that creatine can promote 5-alpha reductase activity, increasing dihydrotestosterone (DHT) and potentially leading to hair loss in some individuals, while also promoting beard growth and other DHT effects.
If experiencing hair loss, consider treatments that are 5-alpha reductase inhibitors, as they prevent the conversion of testosterone to dihydrotestosterone, which is responsible for hair loss.
Be aware that 5-alpha reductase inhibitors for hair loss can have severe side effects related to reduced DHT, which is a dominant androgen for libido, strength, connective tissue repair, and ambition.
Consider using Athletic Greens to obtain necessary vitamins, minerals, and probiotics, which support the gut microbiome and overall health.
Visit athleticgreens.com/Huberman to claim a special offer including five free travel packs and a year’s supply of vitamin D3K2.
Visit drinkelement.com/HubermanLab to claim a free Element sample pack with the purchase of any Element drink mix.
Access a free 30-day trial of the Waking Up app by visiting wakingup.com/Huberman.
If feeling overwhelmed by podcast information, remember to use the pause button, return to content later, and utilize timestamps to manage information intake.
Adjust the playback speed of the podcast on YouTube or other platforms if the speaking pace is too fast or too slow for your preference.
For Spanish speakers or those who prefer content in Spanish, utilize the available Spanish subtitles for all podcast episodes.
To understand the role of androstenedione in androgenization, research the work of Steve Glickman on hyenas, particularly his 1987 paper in PNAS or the Science magazine feature.
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