What is life

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To help reduce cortisol levels, Andrew Huberman and guests of the Huberman Lab have discussed several strategies:

1. Supplements:

   • Ashwagandha is mentioned as a potent cortisol reducer, but it should be used with caution regarding the timing and duration of intake to avoid suppressing cortisol when it’s naturally supposed to be high, such as in the morning or during a workout 1.
   • Rhodiola rosacea also helps lower cortisol and can be effective in improving second-half-of-the-day cognition 1 2.
   • Phosphatidylserine (PS) and fish oil can modestly reduce cortisol 1.
   • It’s suggested that these supplements should not be used indiscriminately and might be most beneficial when cortisol is excessively high 3.

     Lowering Cortisol

     Sara Gottfried

     Andrew Huberman

     Sara and Andrew discuss the effectiveness of different supplements in lowering cortisol levels, including ashwagandha, rodiola rosacea, phosphatidal serine, and fish oil. They also touch on the importance of timing and dosage when taking these supplements.

     

     Huberman Lab

     Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity | Huberman Lab

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2. Thermal Strategies:

   • Using a sauna or taking hot baths can decrease cortisol levels. A protocol involving 12-minute exposures to a 90 degree Celsius environment followed by a six-minute cooldown in cooler water has shown to lower cortisol 4.
   • Approximately 20-30 minutes of sauna usage at 80 to 100 degrees Celsius or a hot bath adjusted for safety can be beneficial for cortisol reduction 5.

3. Lifestyle Interventions:

   • Ensuring sunlight exposure early in the day can help manage cortisol levels properly across the day 5.
   • Ingesting carbohydrates in the evening might assist with lowering cortisol levels for better sleep due to signaling energy availability, thus reducing the need for cortisol-driven energy mobilization 6.

4. Managing Stress:

   • It's crucial to control psychological and physical stresses in the 6-8 hours before sleep for proper cortisol regulation 3.
   • Practices like ice baths, breathing exercises (like Wim Hof breathing), and high-intensity interval training should be used carefully—they can both increase stress tolerance and impact immune function depending on their frequency and timing 7.

It's important to note that individual responses can vary, and a healthcare professional should be consulted before starting any new supplements or making significant changes to one’s lifestyle aimed at managing stress hormones like cortisol.