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How to Control Your Cortisol & Overcome Burnout

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.

In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.

Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.

I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.

If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.

Read the the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Cortisol 

(1:29) Stress, Tool: Daily Cortisol Rhythm 

(3:16) Cortisol & Directing Energy, Glucose, Adrenals 

(6:39) Sponsors: Carbon & BetterHelp 

(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol 

(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis 

(24:57) Rapid & Delayed Stress Response, HPA Axis 

(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight 

(36:58) Sponsors: AG1 & David 

(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) 

(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake 

(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule 

(57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood 

(1:01:19) Sponsor: LMNT 

(1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice 

(1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens 

(1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color 

(1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates 

(1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome 

(1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol 

(1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium 

(1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns 

(1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine 

(2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol 

(2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health 

(2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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