What are ways to reduce cortisol

There are several methods and supplements mentioned by Andrew Huberman for reducing cortisol levels:

• Ashwagandha: Known to potently reduce cortisol, but should be cycled to avoid the continuous intake for longer than two weeks to prevent hormonal and neurotransmitter pathway disruption 1 2.
• Rhodiola Rosacea: Effective in lowering cortisol and improving even plane of attention without impacting beneficial cortisol spikes during activities like resistance training 1.
• Phosphatidylserine: Has been shown to reduce cortisol 1.
• Fish Oil: Can modestly reduce cortisol 1.
• Sunlight Exposure: Getting sunlight early in the day helps regulate cortisol by timing its rise for the early part of the day, which is healthy for alertness and energy levels 3 4.

  Lowering Cortisol

  Sara Gottfried

  Andrew Huberman

  Sara and Andrew discuss the effectiveness of different supplements in lowering cortisol levels, including ashwagandha, rodiola rosacea, phosphatidal serine, and fish oil. They also touch on the importance of timing and dosage when taking these supplements.

  

  Huberman Lab

  Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity | Huberman Lab

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• Heat Exposure: Using sauna or hot baths can significantly lower cortisol levels, providing a method for stress management 5 6.
• Exercise: Including both endurance and resistance training, affects cortisol regulation. High-intensity interval training or training that mimics the neural activity of moving heavy weight loads can increase testosterone and manage cortisol when duration is kept to 75 minutes or less 7.

Always consult with a healthcare provider before adding or subtracting anything from your health regimen, particularly when considering supplements. It's important to approach these methods with the intent to optimize health without causing other imbalances.

To reduce cortisol through lifestyle changes, based on the knowledge from Andrew Huberman, you might consider the following strategies:

1. Sunlight Exposure: Get bright light exposure early in the day. Aim for sunlight within 30 minutes of waking up for two to ten minutes to regulate cortisol, improve focus and energy, and prevent late shifts in cortisol increase which are associated with depression 1.

2. Exercise: Incorporate exercise, but pay attention to timing and type. High-intensity interval training can increase testosterone, and limiting endurance exercise to 75 minutes or less can prevent cortisol levels from rising too high 2.

3. Heat Exposure: Use heat exposure methods like sauna or hot baths. These have been shown to significantly lower cortisol levels and can be part of your stress management practices 3.

   Cortisol Regulation

   Andrew Huberman

   Andrew shares a tool to regulate cortisol levels and reduce unhealthy states of mind, including depression. Getting outside and viewing sunlight within 30 minutes of waking up can help time cortisol release to the early part of the day, improving focus, energy levels, and learning throughout the day.

   

   Huberman Lab

   Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function | Huberman Lab Podcast #18

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4. Stress Management: In the hours leading up to sleep, minimize the amount of psychological and physical stress to encourage natural declines in cortisol 4.

Implementing these lifestyle changes can support a healthy pattern of cortisol release and benefit overall stress management and well-being. Always consult with a healthcare professional before making any significant lifestyle adjustments.

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.

Additional nutritional tips for managing cortisol levels based on Huberman Lab discussions include:

1. Balancing Cortisol Spikes: Recognize the natural pattern of cortisol, which typically peaks after waking and exercise. Being aware of the psychological and physical stress in the hours leading to bedtime is key, as managing this can help maintain a healthy cortisol rhythm 1.

2. Cortisol and Exercise Adaptation: Cortisol is essential for physical adaptation to exercise, so implementing measures to balance cortisol levels needs to be done thoughtfully. Over-suppressing cortisol can dampen the body's ability to adapt and grow. Strategic regulation rather than constant suppression is recommended 1.

3. Carbohydrates Impact: Ingesting carbohydrates, particularly in the evening, signals the body has energy, which can help reduce cortisol levels and prepare for rest. This can aid sleep quality and reduce stress 2.

4. Post-Exercise Nutrition: Consuming carbohydrates after exercise can reduce the inflammation induced by the workout. Complex carbohydrates and fruit are suggested to attenuate inflammation by approximately 30% to 40% compared to water alone, especially for those exercising in a fasted state 3.

   Cortisol Regulation

   Andy Galpin

   Andrew Huberman

   Andrew and Andy discuss the importance of cortisol regulation for optimal health and fitness. They emphasize the need for large spikes in cortisol for adaptation and growth, and caution against excessive suppression through supplementation. They also provide tips for strategic cortisol regulation through exercise and stress management techniques.

   

   Huberman Lab

   Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab

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When considering these tips, it's important to personalize your approach to your individual health, fitness goals, and lifestyle. Consulting with a healthcare or nutrition professional is also advisable before making significant changes to your diet or supplement regimen.

It appears that there are currently no specific clips available from the Huberman Lab directly addressing additional nutritional tips for stress management. To address stress through nutrition, it's generally recommended to maintain a balanced diet, ensure proper hydration, and possibly include certain foods or supplements known for their stress-reducing properties, like omega-3 fatty acids, magnesium, or green tea. While these are commonly suggested strategies, they are not sourced directly from the Huberman Lab and should be considered as general best practices. For personalized advice, seeking guidance from a healthcare or nutrition professional would be beneficial.