What should women between 30 and 40 do to reduce cortisol levels

To help women between 30 and 40 years old reduce cortisol levels, several key strategies can be implemented based on insights from the Huberman Lab podcast:

1. Exercise Strategies

• Focus on Resistance Training: Emphasize resistance training over moderate-intensity cardio. For optimal hormone response, women should aim for 2-4 sessions of resistance training per week. Chronic cardio (like moderate-intensity classes) can elevate cortisol levels without providing beneficial hormonal responses needed for recovery and muscle growth1.
• High-Intensity Interval Training (HIIT): For those incorporating cardio, true high-intensity workouts (80% effort for 1-4 minutes) are preferable. These promote hormonal benefits and help manage cortisol levels more effectively than moderate-intensity exercises1.

2. Nutritional Support

• Adequate Protein Intake: Women should ensure they're consuming enough high-quality protein, as this can be challenging through diet alone. Protein supplementation can be beneficial but should not replace whole food sources2.
• Consider Adaptogens: These natural substances, such as ashwagandha and tulsi, can help manage cortisol levels. It is suggested to take adaptogens in the late afternoon for best results, supporting relaxation and better sleep2.

3. Stress Management

• Monitor Stress Levels: Understanding personal stressors—both psychological and physical—can help in managing cortisol. Techniques include mindfulness and breathing exercises to help modulate cortisol spikes during the day3.
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    1

    Cardio vs. Resistance

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    2

    Adaptogens and Cortisol

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    3

    Hormone Health Essentials

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    4

    Exercise and Hormonal Health

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• Optimize Recovery: Ensure adequate sleep and recovery periods post-exercise. Sleep is crucial for hormone balance and managing stress3 4.

4. Long-Term Lifestyle Adjustments

• Dietary Choices: Adopting a balanced diet with caloric restriction when necessary can positively impact hormonal health3.
• Collective Health: Engaging in wellness efforts as a social or family unit can enhance commitment and effectiveness in managing hormonal health, including cortisol levels3.

By focusing on these integrated approaches—exercise, nutrition, stress management, and lifestyle adjustments—women in their 30s and 40s can effectively work towards reducing cortisol levels and improving overall health.