best ways to reduce cortisol

To reduce cortisol levels, several effective strategies have been discussed on the Huberman Lab:

1. Sunlight Exposure:

   • Getting sunlight in your eyes early in the day can help regulate cortisol levels. This helps ensure the natural increase in cortisol occurs in the morning, promoting alertness and reducing the risk of late-day increases associated with depression 1 2.

2. Heat Exposure:

   • Utilizing hot baths and saunas can significantly reduce cortisol levels. A session of about 20-30 minutes at 80-100°C in a sauna or adjusting hot baths can be beneficial 1 3.
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       Managing Cortisol Levels

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       2

       Cortisol Regulation

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       Cortisol Control Protocols

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       4

       Cortisol Management Tips

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       5

       Cortisol Reduction Strategies

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       Cortisol Management Insights

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3. Adaptogens:

   • Supplements such as ashwagandha and rhodiola rosa have been shown to lower cortisol. However, they should be used cautiously and not for extended periods. For instance, ashwagandha should typically be cycled, avoiding use beyond two weeks to prevent potential side effects 4 5. Additionally, phosphatidylserine and fish oil can modestly reduce cortisol levels 4.

4. Exercise and Breathing Techniques:

   • Regular exercise and specific breathing techniques can help manage cortisol levels effectively. Maintaining a balance between physical stressors and recovery periods is crucial 6.

5. Cold Exposure:

   • Following up sauna sessions with cold exposure (like cold showers) can further enhance cortisol reduction. This contrast approach can help regulate stress hormones and improve stress resilience 3.

Implementing these strategies can help maintain a healthy cortisol rhythm, reducing the risk of stress-related health issues and promoting overall well-being. Always consult with a healthcare provider before starting any new supplement or drastic lifestyle changes.