In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.
Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.
I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.
If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.
Episode show notes: https://go.hubermanlab.com/UbpcfeH
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*Timestamps*
00:00:00 Cortisol
00:01:29 Stress, Tool: Daily Cortisol Rhythm
00:03:16 Cortisol & Directing Energy, Glucose, Adrenals
00:06:39 Sponsors: Carbon & BetterHelp
00:10:14 Daily Cortisol Phases & Rhythm, Waking Up & Cortisol
00:17:55 Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis
00:24:57 Rapid & Delayed Stress Response, HPA Axis
00:28:42 Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight
00:36:58 Sponsors: AG1 & David
00:39:48 Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD)
00:41:44 Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake
00:49:30 Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule
00:57:52 Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood
01:01:19 Sponsor: LMNT
01:02:51 Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice
01:11:34 Afternoon & Evening Cortisol Rhythms, Sunlight, Screens
01:14:30 Lower Evening Cortisol, Tools: Dim Lights, Light Color
01:20:54 Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates
01:30:42 Low-Carb Diets & Cortisol, Metabolic Syndrome
01:35:30 Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol
01:44:32 Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium
01:50:57 Burnout, Cushing’s & Addison’s, 2 Burnout Patterns
01:55:23 Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine
02:01:35 Late-Phase Burnout, Tools: Reduce Evening Cortisol
02:08:02 Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health
02:13:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
