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
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In the episode , discusses the role of cortisol, often referred to as the "stress hormone." Cortisol can be beneficial when it peaks in the morning but is problematic if elevated later in the day, which can correlate with negative effects such as depression.
Ashwagandha and Cortisol Reduction
Ashwagandha is highlighted as a useful supplement for managing cortisol levels. Here are the key points regarding its use:
- Short-Term Use: While ashwagandha can help limit cortisol, advises caution against long-term usage, suggesting a limit of about two weeks to avoid potential issues.
- Effectiveness: The supplement may assist those experiencing acute or chronic stress looking to control their cortisol levels effectively.
- Research Insights: In his discussions, he provides strategies such as breath work and behavioral modifications to help manage stress and cortisol levels.
Practical Protocols
Huberman also outlines a practical protocol involving deliberate heat exposure (like sauna use) followed by cold exposure to reduce cortisol. Specifically:
- Sauna Sessions: He mentions that 12-minute sessions in a heated environment (approximately 90°C) followed by a cold exposure (around 10°C) can significantly lower cortisol levels.
- Cost-Effective Tools: This method can be accessible with minimal costs compared to other interventions.
These protocols can be particularly useful for individuals with high stress resilience needs or those who are chronically stressed 1.
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