Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

In this Huberman Lab Essentials episode, I explain how specific
hormones influence both energy levels and the immune system and
discuss practical tools for increasing energy throughout the day
and managing stress. I discuss the mechanism through which cortisol
and epinephrine (adrenaline) impact the brain and body and why it’s
important to regulate their levels, considering factors like time
of day or stress levels. I also cover the positive benefits of
short-term stress and behavioral protocols to increase energy and
enhance stress resilience. Additionally, I explain how to optimize
hormone levels through tools like sunlight exposure, meal timing,
and supplements such as ashwagandha. Read the full episode show
notes at hubermanlab.com. Huberman Lab Essentials are short
episodes focused on essential science and protocol takeaways from
past full-length Huberman Lab episodes. Watch or listen to the
full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our
sponsors AG1: https://drinkag1.com/huberman BetterHelp:
https://betterhelp.com/huberman LMNT:
https://drinklmnt.com/huberman Function:
https://functionhealth.com/huberman Timestamps 00:00:00 Huberman
Lab Essentials; Immunity & Energy 00:01:34 Cortisol,
Epinephrine (Adrenaline) 00:03:32 Sponsors: BetterHelp & LMNT
00:06:03 Cortisol & Epinephrine Biology 00:07:50 Timing
Cortisol Release, Tool: Morning Sunlight Exposure 00:10:07 Daytime
Stress, Learning & Cortisol 00:11:30 Tool: Increase Energy, Ice
Baths, Cyclic Breathing, HIIT 00:16:23 Sponsor: AG1 00:17:26 Tool:
Building Resilience; Cortisol vs. Epinephrine Effects, Immune
System 00:21:29 Brief Stressors & Immune System 00:25:12
Sponsor: Function 00:26:59 Chronic Stress, Cortisol, Hunger &
Food Choice 00:29:18 Stress & Gray Hair? 00:29:55 Reduce
Cortisol & Supplements, Ashwagandha, Apigenin 00:31:39
Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian
Eating, Fasting 00:34:15 Recap & Key Takeaways Disclaimer &
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