How to Control Your Cortisol & Overcome Burnout

Exercise Timing

The timing of exercise plays a crucial role in regulating cortisol levels and enhancing energy. Andrew Huberman explains that exercising within the same two to three-hour window each day can anchor your cortisol rhythm, leading to an anticipatory rise in energy before workouts 1. This entrainment effect is similar to a Pavlovian response, where the body prepares itself for the upcoming physical activity 1. Huberman notes that while exercise increases cortisol, the effect is more pronounced with novel or intense workouts, whereas familiar routines result in less significant cortisol spikes 2.

If you exercise at the same time of day for say, four to five, maybe six days per week, you just do that for a week...you will start to experience an increase in energy.

--- Andrew Huberman

Regular exercise not only boosts energy but also helps maintain a consistent cortisol rhythm, which is essential for overall health and performance.

   

Cold Exposure

Deliberate cold exposure, such as cold showers or plunges, can significantly impact energy levels and cortisol release. Huberman highlights that cold exposure triggers the release of catecholamines like dopamine and norepinephrine, which enhance mood and alertness 3. However, the cortisol response to cold exposure diminishes with frequent use, making it effective for cortisol increase only when done occasionally 3.

If you want to boost your cortisol levels using deliberate cold exposure, cold shower, ice, plunge, whatever it is, you can do that. But it needs to be occasional deliberate cold exposure, probably not more than twice per week.

--- Andrew Huberman

Despite the reduced cortisol effect with regular exposure, the mood and energy benefits from catecholamine release remain consistent, making cold exposure a valuable tool for enhancing alertness and vitality.