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.
Read the the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00) Cortisol
(1:29) Stress, Tool: Daily Cortisol Rhythm
(3:16) Cortisol & Directing Energy, Glucose, Adrenals
(6:39) Sponsors: Carbon & BetterHelp
(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol
(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis
(24:57) Rapid & Delayed Stress Response, HPA Axis
(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight
(36:58) Sponsors: AG1 & David
(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD)
(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake
(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule
(57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood
(1:01:19) Sponsor: LMNT
(1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice
(1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens
(1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color
(1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates
(1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome
(1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol
(1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium
(1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns
(1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine
(2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol
(2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health
(2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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