I have a question about this episode The Science & Health Benefits of Deliberate Heat Exposure | Huberman Lab Podcast #69 and this Cortisol Control Strategies Tell me more about ashwagandha and reducing cortisol

Ashwagandha may reduce cortisol during periods of stress, but Huberman recommends using it only briefly—about two weeks at a time, followed by a break—rather than taking it chronically. Check with a healthcare provider before adding it. 1

• Cortisol’s daily rhythm: A morning rise is useful for alertness and energy; cortisol should fall later in the day. The heat-study discussion notes that late-day increases are associated with depression. 2
• Breathwork and behavior: Breathwork can reduce the stress response in real time. Huberman also recommends getting behavioral habits in place before relying on supplements to lower evening cortisol. 3 4
• Heat-and-cold protocol: The study used four 12-minute sauna sessions at 90–91°C, with a six-minute cool-down break involving water around 10°C; the protocol significantly reduced cortisol. 5 6