In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the risks and benefits of oral contraceptives, and the shift in brain metabolism that begins in perimenopause. Dr. Gottfried explains actionable tools for hormone and micronutrient testing, nutrition, stress management, and cardiometabolic screening that women can use at any age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps

Female Hormone Health

Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS

Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones

Tool: Hormone Test Timing; Micronutrient Testing, Magnesium

Sponsor: LMNT

Tool: Smoothies, Greens Powders & Microbiome

Nutrient Panels, Antioxidants, B Vitamins, Glutathione

Constipation, Thyroid Dysfunction; Trauma & Female Physiology

Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork

Opportunities by Decade; Androgens & Testosterone Decline

PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk

Insulin & Glucose; Tool: Continuous Glucose Monitors

Democratizing Health Data

Sponsor: AG1

Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise

Oral Contraceptives, Benefits & Ovarian Cancer Risk

Ovarian Cancer Symptoms, Bloating, CA-125

Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone

Clitoral Shrinkage; Tools: Alternatives for Painful Periods

Sponsor: Eight Sleep

Menopause & Perimenopause; 30s Hormonal Baseline

Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk

Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers