How to manage cortisol?

To manage cortisol effectively, Andrew Huberman and his colleagues on the Huberman Lab offer several strategies:

1. Morning Light Exposure: Ensure that your highest cortisol levels are in the morning to boost alertness and energy. Get outside and view sunlight within 30 minutes of waking, even if it's overcast. This helps time cortisol release appropriately and improves focus and mood throughout the day 1.

2. Physical Activity and Exercise: Engage in regular exercise. Physical activity naturally increases cortisol, which is beneficial for stress management and adaptation. Avoid supplements like ashwagandha close to exercise as they can blunt the necessary cortisol spike needed for exercise adaptations 2.

3. Heat Exposure: Utilize sauna sessions or hot baths to reduce cortisol levels. A 20-minute sauna at 80-100°C or a similar duration in a hot bath can help lower cortisol effectively 3 4.

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     1

     Cortisol Regulation

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     2

     Cortisol Management Insights

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     3

     Managing Cortisol Levels

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     4

     Cortisol Control Protocols

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     5

     Cortisol Management Tips

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     6

     Cholesterol and Cortisol

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4. Breathing Techniques: Employ down-regulating breathing methods to control cortisol spikes, especially before sleep. Also, reduce psychological and physical stress 6-8 hours before bedtime to avoid late-day cortisol increases that can disrupt sleep and mood 2.

5. Supplementation: Use supplements like Ashwagandha and Rhodiola strategically. They effectively lower cortisol but should be timed correctly (not before exercise) and cycled to avoid long-term suppression of cortisol, which can be counterproductive 5 2.

6. Timing of Activities: Align high-stress activities early in the day and relax towards the evening. Late-day cortisol elevations are linked with depressive symptoms, so keeping stressful activities out of your evening schedule is crucial 6.

These practices create a balance in cortisol levels, enhancing overall well-being and preventing the negative effects of chronic stress.