Cortisol control for women

Controlling cortisol levels is crucial for managing stress and promoting optimal health in women. Here are some key insights from experts on the Huberman Lab:

1. Adaptogens: Adaptogens such as ashwagandha, tulsi, and shashandra can help manage cortisol levels. Ashwagandha, in particular, is effective but should be cycled to avoid potential adverse effects on the liver and thyroid. It's recommended to take calming adaptogens like tulsi and ashwagandha in the late afternoon to aid relaxation and improve sleep, aligning with natural cortisol dips in the body 1.

2. Exercise Preferences: For women, especially those in their late 30s to 50s, focusing on high-intensity interval training (HIIT) rather than moderate-intensity exercises is beneficial. Moderate-intensity workouts tend to increase cortisol without providing the desirable post-exercise hormonal benefits. True high-intensity activities encourage healthy cortisol responses and should include sufficient recovery 2.

3. Sauna Protocols: Deliberate heat exposure, such as sauna sessions, can significantly reduce cortisol levels. A protocol involving 12-minute heat exposure followed by a cool down can manage stress without affecting other hormones like testosterone and DHEA. This method presents a practical approach to improving stress resilience 3.

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     1

     Adaptogens and Cortisol

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     2

     Cardio vs. Resistance

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     3

     Cortisol Control Strategies

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     4

     Menstrual Cycle Insights

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     5

     Cortisol Management Insights

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4. Cortisol and Menstrual Cycle: Understanding the role of cortisol during different phases of the menstrual cycle is essential. The luteal phase typically experiences higher baseline stress levels. Increasing intake of complex carbohydrates and protein during this phase can help manage cortisol spikes and improve overall well-being and performance 4.

5. Strategic Supplementation: While adaptogens can help regulate cortisol, it's crucial to avoid using them prophylactically without clear need, as this can disrupt bodily responses and adaptation processes. Strategic management ensures cortisol spikes naturally when needed, facilitating recovery and adaptation 5.

Managing cortisol effectively requires a combination of dietary adjustments, strategic supplementation, and tailored exercise routines. Tracking personal cycles and symptoms can further enhance individual strategies for cortisol control.