How to Control Your Cortisol & Overcome Burnout

Overview

This episode dives deep into the science of cortisol, a hormone often misunderstood as solely a stress hormone. Instead, cortisol is a critical regulator of energy, mood, focus, and sleep. The discussion centers on how to optimize your cortisol rhythm to enhance daytime energy, improve sleep, and overcome burnout. Practical tools include behavioral strategies, nutritional adjustments, and supplements to align cortisol levels with your natural circadian rhythm.

Notable Quotes

- Cortisol is not a stress hormone per se; it’s an energy-deploying hormone, particularly for the brain. – Andrew Huberman, on reframing how we think about cortisol.

- The higher your cortisol peak in the morning, the better you’re setting yourself up for low levels at night, which is essential for sleep. – Andrew Huberman, on the importance of morning routines.

- Burnout isn’t about your adrenals being ‘gone.’ It’s about your cortisol rhythm being out of sync. – Andrew Huberman, on misconceptions about burnout.

🌞 Morning Cortisol Optimization

- Bright Light Exposure: Get sunlight in your eyes within 30-60 minutes of waking to amplify your cortisol peak. On cloudy days, use a 10,000 lux light box.

- Hydration: Drink 16-32 ounces of water immediately after waking to support energy and cortisol release. Adding electrolytes can enhance this effect.

- Delay Caffeine: Wait 60-90 minutes after waking to consume caffeine. This prevents a sharp cortisol crash later in the day.

- Exercise Timing: Morning exercise anchors your cortisol rhythm and boosts energy. Consistency in timing (e.g., same 2-3 hour window daily) enhances this effect.

- Nutrition: Foods like grapefruit and black licorice can extend cortisol’s effectiveness by slowing its breakdown.

❄️ Deliberate Cold Exposure

- Occasional cold exposure (e.g., cold showers, ice baths) can boost cortisol and catecholamines like dopamine.

- For cortisol elevation, limit cold exposure to 1-2 times per week. Regular use diminishes its cortisol-boosting effects but still enhances mood and alertness.

🌅 Evening Cortisol Reduction

- Dim Lights: Reduce overhead lighting and use red or amber lights to avoid cortisol spikes. Avoid screens or use blue-light-blocking glasses.

- Breathing Techniques: Use physiological sighs (double inhale, long exhale) to lower stress and cortisol in real time.

- Starchy Carbohydrates: Eating carbs at dinner can help lower cortisol by stabilizing blood sugar.

- Caffeine Cutoff: Avoid caffeine after 2 PM to prevent elevated cortisol at night.

🔥 Burnout Recovery

- Two Burnout Types:

1. Morning Anxiety, Afternoon Crash: Use non-sleep deep rest (NSDR) or Yoga Nidra upon waking to reduce cortisol spikes.

2. Morning Fatigue, Nighttime Stress: Focus on evening cortisol reduction strategies like dim lighting, breathing exercises, and starchy carbs.

- Consistency: Aligning your cortisol rhythm takes 3-4 days of consistent effort but yields significant improvements in energy, focus, and sleep.

💊 Supplements for Cortisol Control

- Ashwagandha: Reduces cortisol by 11-29%. Take 300-600 mg in the evening to lower nighttime cortisol.

- Apigenin: Found in chamomile tea, it promotes relaxation and reduces cortisol. A 50 mg dose before bed can aid sleep.

- Magnesium Threonate: Supports relaxation and indirectly helps regulate cortisol.

Key Insight

Cortisol is a powerful lever for health and performance. By understanding and controlling its rhythm, you can optimize energy, focus, and resilience while preventing burnout.