What dietary changes could help reduce cortisol?

Dietary changes that could help reduce cortisol levels, as discussed on the Huberman Lab, involve:

1. Ashwagandha: While not a dietary change per se, taking the supplement ashwagandha has been shown to significantly reduce cortisol by 14.5 to 27.9% in otherwise healthy but stressed individuals. However, this should be approached with caution and not used chronically without proper understanding of its effects 1.

2. Carbohydrate Consumption: Consuming carbohydrates, particularly starchy carbohydrates, in the evening can positively influence sleep quality and lower stress. When ingested, carbohydrates signal the availability of energy, which can help to downregulate cortisol, aiding in relaxation and sleep 2.

These insights provided by Andrew Huberman and guest Andy Galpin suggest that strategic use of certain supplements and macronutrients may have an impact on cortisol levels. However, before making any dietary changes, it is crucial to consult with a healthcare professional to ensure these adjustments are safe and appropriate for your individual health needs.