what supplements are recommended to increase estrogen and testosterone

Andrew Huberman recommends several supplements for increasing estrogen and testosterone:

1. Fadogia Agrestis: Increases Luteinizing Hormone (LH), thereby increasing testosterone and estrogen levels. However, its side effects are not well-documented, so monitoring blood levels is crucial 1.

2. Shilajit: Contains fulvic acid, which increases Follicle Stimulating Hormone (FSH), influencing testosterone production in males and enhancing fertility and libido in both males and females 2.

3. Ashwagandha: Lowers cortisol levels, which can indirectly increase testosterone due to the cortisol-testosterone balance. It should not be taken for more than two weeks at high dosages 2.

4. Tribulus Terrestris: Some studies show that it can increase free and bio-available testosterone, especially in postmenopausal women, potentially enhancing libido 3.

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     Hormone Supplements

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     Hormone Supplements

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     Boosting Libido

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     Ecdysteroids and Athletic Performance

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5. Ecdysteroids: Derived from plants like spinach, these compounds can potentially mimic some effects of testosterone, such as increasing muscle mass and strength 4.

Always consult a healthcare professional before starting any supplementation regimen to ensure safety and appropriateness for your specific health needs.

Andrew Huberman highlights several benefits of swimming or exercising in cold water:

1. Mental and Physical Stimulation: Cold water swims can be very stimulating for both the mind and body. They help build resilience and adaptability to cold environments 1.

2. Increase in Adrenaline and Dopamine: Exposing yourself to cold water can lead to significant increases in adrenaline (epinephrine) and dopamine, which enhance alertness and feelings of well-being for several hours 2.

3. Fat Loss: Repeated exposure to cold can lead to cold adaptation, where the body no longer releases as much adrenaline and succinate, reducing shivering and brown fat thermogenesis. To use cold for fat loss, increasing the shiver process is more effective 1.

4. Metabolism and Brown Fat: Cold exposure can increase metabolism and brown fat stores, which are beneficial for keeping warm and burning calories 3.

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     Cold Exposure Insights

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     Cold Water Benefits

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     Cold Water Immersion

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     Benefits of Cold Exposure

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5. Recovery: Cold water immersion after high-intensity exercise can improve muscular power, reduce soreness, and enhance perceived recovery within 24 hours. However, it might not benefit eccentric exercises and should be avoided immediately after strength or hypertrophy training as it may inhibit muscle growth pathways 4.

These benefits make cold water swimming or exercising a valuable tool for enhancing mental alertness, physical resilience, and metabolic health.