This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the “extra gear” we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors:

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one’s goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Disclaimer

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don’t realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction 

(00:00:31) Sponsors: AG1, LMNT & Waking Up

(00:06:00) Fat Loss: The Key Role of Neurons 

(00:08:44) The First Law of Fat Loss 

(00:11:00) Neurons Connect To Fat! (& That Really Matters) 

(00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 

(00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 

(00:23:08) Our Brain Talks To Our Fat

(00:25:00) The Most Incredible & Dangerous Fat Loss Agent 

(00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation  

(00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 

(00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 

(00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” 

(00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss  

(00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 

(00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 

(00:52:26) Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 

(00:56:15) thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) 

(00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers  

(00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal 

(01:00:00) Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat 

(01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 

(01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 

(01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 

(01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?  

(01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.  

(01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 

(01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. 

(01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 

(01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 

(01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 

(01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 

(01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide  

(01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 

(01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 

(01:43:00) examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant 

(01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation 

(01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss 

(01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback 

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed. 

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT & Waking Up

(00:06:28) Skill Acquisition: Mental & Physical

(00:08:40) Clarification About Cold, Heat & Caffeine

(00:12:45) Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment

(00:16:08) Physical Skills: Open-Loop Versus Closed-Loop

(00:18:50) Three Key Components To Any Skill

(00:21:00) Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior

(00:23:30) Upper Motor Neurons for Deliberate Movement & Learning

(00:25:00) Lower Motor Neurons Control Action Execution

(00:25:26) What To Focus On While Learning

(00:27:10) The Reality of Skill Learning & the 10,000 Hours Myth

(00:28:30) Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment

(00:34:00) Learning To Win, Every Time

(00:39:26) Errors Solve the Problem of What Focus On While Trying to Learn Skills

(00:43:00) Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad

(00:44:40) The Framing Effect (& Protocol Defined)

(00:46:10) A Note & Warning To Coaches

(00:48:30) What To Do Immediately After Your Physical Skill Learning Practice

(00:53:48) Leveraging Uncertainty

(00:56:59) What to Pay Attention To While Striving To Improve

(01:04:45) Protocol Synthesis Part One

(01:07:10) Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained

(01:11:06) How To Move From Intermediate To Advanced Skill Execution faster: Metronomes

(01:16:44) Increasing Speed Even If It Means More Errors: Training Central Pattern Generators

(01:19:12) Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)

(01:22:02) Protocol For Increasing Limb Range of Motion, Immediately

(01:28:30) Visualization/Mental Rehearsal: How To Do It Correctly

(01:33:50) Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)

(01:35:34) Imagining Something Is Very Different Than Actually Experiencing It

(01:37:58) Cadence Training & Learning “Carryover”

(01:39:00) Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC

(01:43:39) Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization

(01:46:20) Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions

(01:49:24) Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I explain the science of heating and cooling the body, a process called thermoregulation– and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous– and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:08) Physical Performance & Skill Learning

(00:06:40) Optimal Learning Protocol (Recap): 4 Steps

(00:08:31) Variables Impacting Physical Performance

(00:10:00) Temperature Is the Dominant Variable

(00:12:08) Understanding Mechanism Is Key

(00:13:42) Heat: The Enemy of All Performance (& Why)

(00:16:30) Blood Flow & Sweating & Piloerection

(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated

(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability

(00:26:42) Heat Induced Confusion & Death

(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body

(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin

(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!

(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance

(00:38:35) ATP, Pyruvate Kinase & Heat

(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold

(00:43:45) Increasing Endurance, Willpower & Persistence

(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point

(00:50:44) Deliberate Heating: Myths and Better Protocols

(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance

(00:59:23) How To Use Cold To Recover Faster & More Thoroughly

(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.

(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.

(01:12:00) The Caffeine Rule & “Caffeine Adaptation”

(01:14:20) NSAIDs for Training: Performance Enhancements & Risks

(01:17:00) The Best Way to Explore Your Own “Parameter Space”

(01:18:35) Tools: How To Try

(01:21:35) Cost-Free Support, & Additional Support & Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one’s specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT & Waking Up

(00:05:41) Energy & Your Immune System, & Learning Faster

(00:08:34) Why & How Intermittent Fasting Increases Growth Hormone

(00:11:56) Why Your Stomach Growls

(00:13:09) Hot Baths & Hormones

(00:14:35) Energy, Adrenaline (Epinephrine), & Cortisol

(00:15:48) Cortisol & Cholesterol, Competition With Testosterone & Estrogen

(00:17:54) Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend

(00:18:48) Cortisol Basics In Two (Actually 1) Minute/s

(00:19:48) Adrenaline Basics In Two Minutes

(00:21:32) Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities

(00:27:20) Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity

(00:30:04) Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good

(00:35:00) Does Mindset During Stress Matter?

(00:36:15) Protocols: Adrenaline Breathing Described

(00:39:00) Practices To Increase Energy Without Increasing Stress

(00:45:00) Using Stressors to ENHANCE Our Immune System: Science & Tools

(00:55:11) Timing Thyroid Release For Energy

(00:57:02) Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning

(01:02:45) An Optimal Learning Protocol

(01:03:20) Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”

(01:05:43) Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”

(01:09:00) Biology of Comfort Foods: From Negative to Positive Feedback Loops

(01:14:00) Bombesin: Energy Without Eating

(01:15:00) How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying

(01:18:05) Blunting Chronic Cortisol, Including: Ashwagandha & Science Of

(01:25:50) Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)

(01:28:50) Apigenin: Anti-Cortisol

(01:29:53) Protocols For Optimizing Energy & Immune System Function (& Learning)

(01:37:00) When Fasting, Exercise, Cold & Intense Breathing Become Detrimental

(01:39:00) Prescription Compounds

(01:39:47) Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body

(01:42:11) Ways To Apply Knowledge Presented Today

(01:43:20) No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: “what specifically is it about such activities that impact testosterone and estrogen?”; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:26) Sponsors: AG1, LMNT & Waking Up

(00:05:50) Hormone Optimization

(00:07:00) Salutogenesis: A Powerful Way to Conceptualize Health

(00:10:03) Estrogen and Testosterone: Sources, Levels and Ratios

(00:15:46) The Power of Competition, Plus: Anxiety, Persistence and Dopamine

(00:20:58) Testosterone and Libido Pre-Ovulation

(00:21:48) Estrogen and Sexual Receptivity; Libido In Males

(00:23:10) How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence

(00:26:46) Testosterone and Prolactin: Sex Seeking vs Pair Bonding

(00:27:30) DHEA (dehydroepiandrosterone): Effects on Levels/Ratios

(00:28:45) Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin

(00:31:24) How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6

(00:33:20) How Exactly Do Behaviors Change Hormones?

(00:34:18) Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition

(00:43:33) Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone

(00:47:44) Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects

(00:51:11) How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios

(00:53:49) 02:CO2 Ratios, Nasal Breathing During Exercise

(00:56:30) Light Viewing Patterns and Hormones: Dopamine, GnRH

(00:57:44) Spring Fever: Tyrosinase, Hair Color, Mating Frequency

(01:04:39) Specificity of Hormone Effects

(01:06:03) Temperature: Cold and Hot Gonads

(01:14:10) How To Exercise: Types, Effort Level, Sequencing

(01:21:42) Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters

(01:24:41) Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms

(01:33:18) Nutrients That Optimize The Foundation For Hormones

(01:36:00) Opioids as Severe Hormone Disruptors

(01:37:23) Testes, Antlers and Ovaries

(01:38:50) Creatine and Increasing DHT (Dihydrotestosterone)

(01:40:14) Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali

(01:43:23) Nettles, Prostate, Boron, and Blood Brain Barrier

(01:45:27) Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal

(01:47:43) Ecdysteroids: Mimic Mammalian Hormones

(01:51:50) Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis

(01:57:18) Additional Compounds, Liver Toxicity, Overall Milieu

(01:59:17) Summary: And Note About Additional Related Topic Coverage Coming

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people’s self-reports of their sexual preferences. As always, basic information and tools are discussed.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:30) AG1, LMNT & Waking Up

(00:06:47) Announcement: Mood Meter App Works Again

(00:08:00) Maximizing Learning from the Podcast

(00:10:00) New Non-Sleep Deep Rest Protocol, Spanish Subtitles

(00:11:35) Sexual Differentiation: Hormones, Neurons & Behavior

(00:14:15) Hormones Basics

(00:15:26) Sperm Meets Egg, Chromosomal Sex, Gonadal Sex,

(00:17:50) Y Chromosome Inhibition of Feminization

(00:19:00) Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone

(00:19:45) Hormonal Sex, Morphological Sex

(00:21:04) Hormones Fast & Slow, Sex Steroids Can Turn On Genes

(00:23:06) Masculinization, Feminization, Demasculinization, Defeminization

(00:23:42) Primary Sexual Characteristics: DHT Drives Penis Development

(00:27:03) Secondary Sexual Characteristics

(00:27:43) Penis Sprouting: Guevedoces

(00:31:25) Estrogen, NOT Testosterone, Masculinizes The Brain

(00:33:15) Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes

(00:34:50) Estrogen Powerfully Controls Brain Development In All Individuals

(00:35:19) Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.

(00:39:00) Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline

(00:44:20) Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS

(00:48:41) Estrogen Establishes “Masculine” Brain Circuits, Testosterone

(00:49:42) Cannabis, Alcohol: In Babies, Puberty & Adults

(00:56:25) Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles

(01:02:33) Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase

(01:06:39) Creatine & DHT/Hair Loss

(01:08:20) Predicting Aging Rates By Pubertal Rates

(01:10:04) Hyenas, Baseball, & Jumbo Clitorises: Androstenedione

(01:14:26) Intersex Moles

(01:15:40) Marijuana Plants, Pollens: Plant-To-Animal “Warfare”

(01:20:08) Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation

(01:29:13) Brain Dimorphisms with Sexual Orientation

(01:32:00) “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers

(01:35:06) The Path Forward & A Warning

(01:35:55) Support & Your Questions

Title Card Photo Credit: Mike Blabac

Disclaimer