About this video

• Video Title: How to Control Your Cortisol & Overcome Burnout
• Channel: Andrew Huberman
• Speakers: Andrew Huberman
• Duration: 02:16:16

Overview

Andrew Huberman explains the crucial role of cortisol in our body, emphasizing its function in directing energy rather than just being a "stress hormone." He details the natural 24-hour cortisol rhythm, highlighting the importance of high cortisol levels in the morning for energy and focus, and low levels at night for sleep. The episode provides science-based tools and strategies to manage and optimize cortisol levels to combat burnout and improve overall health and well-being.

Key takeaways

• Cortisol as an Energy Director: Cortisol's primary role is to deploy and direct energy, particularly glucose, to tissues that need it, like the brain. It's essential for waking up and daily functioning.
• The Cortisol Rhythm is Key: The ideal cortisol pattern is high upon waking, gradually decreasing throughout the day, and low at night. This rhythm is crucial for mood, sleep, immune function, and overall health.
• Morning Sunlight for Cortisol Boost: Exposure to bright light, ideally sunlight, within the first hour of waking significantly boosts morning cortisol, improving alertness, mood, and energy.
• Tools to Manage Cortisol: Various tools can be used to optimize cortisol:
  • Morning: Bright light exposure, hydration, exercise.
  • Evening: Dimming lights, avoiding short-wavelength light, engaging in relaxation techniques (like physiological sighs), and consuming starchy carbohydrates can help lower evening cortisol.
  • Supplements: Ashwagandha and apigenin can help reduce cortisol levels, but should be used strategically, primarily in the evening.
• Burnout Patterns and Solutions: Burnout has two main patterns: early-phase (high stress in the morning, exhaustion in the afternoon) and late-phase (low energy in the morning, wired but exhausted at night). NSDR (Non-Sleep Deep Rest) or yoga nidra can help manage early-phase burnout by reducing morning cortisol spikes. Lowering evening cortisol is key for late-phase burnout recovery.

To lower cortisol levels in the evening for improved sleep, the recommended strategies include:

Behavioral Strategies:

• Dim Indoor Lights: Reduce the intensity of all indoor lighting, especially overhead lights.
• Use Long-Wavelength Light: Opt for red or amber colored lighting, as short-wavelength (blue/green) light can increase cortisol and suppress melatonin. Consider red light bulbs or using a "red screen" feature on devices.
• Avoid Screens: Limit exposure to screens from phones and computers in the hours before sleep. If unavoidable, use features that shift the screen to red.
• Practice Long Exhale Breathing: Techniques like the "physiological sigh" (double inhale followed by a long exhale) or any emphasized exhale breathing can activate the parasympathetic nervous system and reduce stress. Doing this for 5-10 minutes can be very beneficial.
• Avoid Late-Day Caffeine: Stop consuming caffeine at least by 2 PM, or earlier if sensitive, as it can prolong cortisol's presence in the bloodstream.
• Manage Stress: Actively work to reduce stress levels, utilizing breathing techniques or other calming activities in the evening.

Nutritional Strategies:

• Consume Starchy Carbohydrates: Including starchy carbohydrates (like rice, potatoes, yams) in your last meal of the day can help keep cortisol low, as elevated blood glucose levels tend to suppress cortisol release. This is particularly helpful if you've engaged in intense exercise in the late afternoon or evening.
• Consider Supplements (if necessary): If behavioral strategies aren't enough, supplements like Ashwagandha (300-600mg in the evening) or Apigenin (50mg in the evening, found in chamomile tea) may help reduce cortisol levels. These should be considered after implementing behavioral changes.