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Boost Your Energy & Immune System with Cortisol & Adrenaline

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT & Waking Up
(00:05:41) Energy & Your Immune System, & Learning Faster
(00:08:34) Why & How Intermittent Fasting Increases Growth Hormone
(00:11:56) Why Your Stomach Growls
(00:13:09) Hot Baths & Hormones
(00:14:35) Energy, Adrenaline (Epinephrine), & Cortisol
(00:15:48) Cortisol & Cholesterol, Competition With Testosterone & Estrogen
(00:17:54) Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
(00:18:48) Cortisol Basics In Two (Actually 1) Minute/s
(00:19:48) Adrenaline Basics In Two Minutes
(00:21:32) Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
(00:27:20) Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
(00:30:04) Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
(00:35:00) Does Mindset During Stress Matter?
(00:36:15) Protocols: Adrenaline Breathing Described
(00:39:00) Practices To Increase Energy Without Increasing Stress
(00:45:00) Using Stressors to ENHANCE Our Immune System: Science & Tools
(00:55:11) Timing Thyroid Release For Energy
(00:57:02) Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
(01:02:45) An Optimal Learning Protocol
(01:03:20) Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”
(01:05:43) Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
(01:09:00) Biology of Comfort Foods: From Negative to Positive Feedback Loops
(01:14:00) Bombesin: Energy Without Eating
(01:15:00) How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
(01:18:05) Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
(01:25:50) Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
(01:28:50) Apigenin: Anti-Cortisol
(01:29:53) Protocols For Optimizing Energy & Immune System Function (& Learning)
(01:37:00) When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
(01:39:00) Prescription Compounds
(01:39:47) Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body
(01:42:11) Ways To Apply Knowledge Presented Today
(01:43:20) No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction  
00:00:31 Sponsors: AG1, LMNT & Waking Up  
00:05:41 Energy & Your Immune System, & Learning Faster  
00:08:34 Why & How Intermittent Fasting Increases Growth Hormone  
00:11:56 Why Your Stomach Growls  
00:13:09 Hot Baths & Hormones  
00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol  
00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen  
00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend  
00:18:48 Cortisol Basics In Two (Actually 1) Minute/s  
00:19:48 Adrenaline Basics In Two Minutes  
00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities  
00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity  
00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good  
00:35:00 Does Mindset During Stress Matter?  
00:36:15 Protocols: Adrenaline Breathing Described  
00:39:00 Practices To Increase Energy Without Increasing Stress  
00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools  
00:55:11 Timing Thyroid Release For Energy  
00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning  
01:02:45 An Optimal Learning Protocol  
01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”  
01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”  
01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops  
01:14:00 Bombesin: Energy Without Eating  
01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying  
01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of  
01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)  
01:28:50 Apigenin: Anti-Cortisol  
01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)  
01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental  
01:39:00 Prescription Compounds  
01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body  
01:42:11 Ways To Apply Knowledge Presented Today  
01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”  
Disclaimer & Disclosures
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