I work in a stressful role and I'm concerned about Cortisol during pregnancy. What are some protocols that might help reduce cortisol?

To manage cortisol levels during pregnancy, several strategies and supplements are suggested by experts like Andrew Huberman and Sara Gottfried on the Huberman Lab.

1. Adaptogens:

   • Ashwagandha: Known to reduce cortisol levels. It's advised to cycle its use to prevent potential issues with liver and thyroid at high doses.
   • Rhodiola Rosea: Effective in lowering cortisol, supported by multiple randomized trials.
   • Phosphatidylserine and Fish Oil: These have been shown to modestly reduce cortisol levels 1 2.

2. Timely Intake:

   • Adaptogens like ashwagandha and Tulsi should be taken in the late afternoon when cortisol naturally dips, promoting relaxation and better sleep. Shisandra, which is more stimulatory, can be taken in the morning 2.

3. Heat Exposure Protocol:

   • A practical approach involves 12-minute sessions in a hot environment (like a sauna at 90 degrees Celsius), followed by a cold exposure, such as a cool shower or cold bath. This protocol has shown significant effects on lowering cortisol levels without altering other hormones 3.
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       Cortisol Management Strategies

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       Adaptogens and Cortisol

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       Cortisol Control Strategies

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These methods, particularly when incorporated correctly into daily routines, might assist in managing stress more effectively. Always consult with a healthcare provider before starting any new regimen during pregnancy.