How to Control Your Cortisol & Overcome Burnout

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
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