Cortisol reduction
Sources:
Reducing cortisol can be achieved through several methods, as discussed on the . Here are some approaches:
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Supplements: Several supplements are mentioned as effective for reducing cortisol, including ashwagandha, rhodiola rosacea, phosphatidylserine (PS), and fish oil. However, it's important to be cautious with timing and dosage, particularly with ashwagandha. It should not be used chronically for longer than two weeks due to the potential for disruption of other hormone and neurotransmitter pathways 1 2.
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Sunlight: Early morning sunlight exposure is recommended to help regulate cortisol levels and prevent late-day shifts in cortisol increase that could correlate with depressive disorders 3.
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Heat Therapy: Heat exposure through a sauna or hot baths can lower cortisol. A specific protocol involving 12-minute exposures to 90-degree Celsius environments followed by cool-down breaks was found to significantly reduce cortisol levels 4.
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Breathing Techniques: Specific breathing methods can help reduce stress and cortisol in real time 1.
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Exercise: Both the type and timing of exercise are crucial for managing cortisol. High-intensity interval training can boost testosterone, whereas endurance exercises extending beyond 75 minutes might lead to cortisol increases and subsequent reductions in testosterone. The best order to optimize testosterone levels is weight training first followed by cardio 5.
Remember to consult a healthcare provider before adding or subtracting anything from your health regimen, as individual needs and responses can vary 2.
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