How to Control Your Cortisol & Overcome Burnout

Cortisol Foods

Certain foods can naturally boost cortisol levels, playing a significant role in managing energy and stress. Andrew Huberman highlights grapefruit and black licorice as two potent options. Grapefruit extends cortisol's presence in the bloodstream by inhibiting enzymes that break it down, while black licorice, through its compound glycyrrhizin, increases cortisol levels by inhibiting the enzyme 11 beta HSD 1 2.

Grapefruit has a significant impact in inhibiting the enzyme that breaks down cortisol.

--- Andrew Huberman

These foods can be particularly useful for those needing to elevate cortisol levels, but caution is advised to avoid excessive intake, especially later in the day.

   

Low-Carb Effects

Low-carbohydrate diets can influence cortisol rhythms, especially during the initial transition period. Andrew Huberman explains that while low-carb diets can initially increase cortisol levels, these levels typically normalize after about three weeks 3 4. This temporary increase aligns with the body's natural cortisol pattern, which peaks in the morning and declines by evening.

For the first three weeks on that diet, you see a significant increase in cortisol.

--- Andrew Huberman

If sleep quality is unaffected, the diet may be suitable, but introducing starchy carbohydrates in the evening could help manage cortisol levels for those experiencing sleep disturbances.