Episode
Boost Your Energy & Immune System with Cortisol & Adrenaline
1:45:24
Published: Mon May 03 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (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
Chapters
In this episode, the Huberman Lab Podcast discusses the various ways in which vitamin D3 is crucial for maintaining optimal brain and body health.
00:00 - 01:33 (01:33)
Summary
In this episode, the Huberman Lab Podcast discusses the various ways in which vitamin D3 is crucial for maintaining optimal brain and body health.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
In this episode, the focus is on how specific hormones can affect energy levels throughout the day and the immune system.
01:33 - 07:37 (06:03)
Summary
In this episode, the focus is on how specific hormones can affect energy levels throughout the day and the immune system. The discussion also covers how the episode can be helpful for individuals who have sleep challenges, struggle with stress or need to balance energy levels.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Intermittent fasting can increase growth hormone levels by binding ghrelin to the growth hormone, releasing hormone receptor during the daytime, not to the supra levels of taking growth hormone or using a sauna, but within healthy levels.
07:37 - 14:35 (06:58)
Summary
Intermittent fasting can increase growth hormone levels by binding ghrelin to the growth hormone, releasing hormone receptor during the daytime, not to the supra levels of taking growth hormone or using a sauna, but within healthy levels.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Cortisol, a stress hormone, is derived from cholesterol and can be affected by stress levels.
14:35 - 24:54 (10:19)
Summary
Cortisol, a stress hormone, is derived from cholesterol and can be affected by stress levels. Production of cortisol can be elevated by stress which can lead to a variety of health issues.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Scientific literature suggests incorporating practices like Wim Hof breathing, ice baths and high-intensity interval training into daily routine can help buffer against unhealthy levels of cortisol and epinephrine in the body.
24:54 - 31:46 (06:51)
Summary
Scientific literature suggests incorporating practices like Wim Hof breathing, ice baths and high-intensity interval training into daily routine can help buffer against unhealthy levels of cortisol and epinephrine in the body. While cortisol pulses early in the day are essential, stress-induced cortisol and adrenaline increases throughout the day can be managed through these practices.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
This podcast episode discusses different practices to increase energy and regulate stress response.
31:46 - 38:48 (07:02)
Summary
This podcast episode discusses different practices to increase energy and regulate stress response. It includes breathing exercises, cold exposure, and high-intensity interval training which can increase brown fat thermogenesis and metabolism to help increase energy and regulate stress response.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Drinking hot caffeinated tea or coffee can improve immune system function due to the release of adrenaline, which can increase epinephrine and protect against infection in the short term.
38:48 - 51:43 (12:55)
Summary
Drinking hot caffeinated tea or coffee can improve immune system function due to the release of adrenaline, which can increase epinephrine and protect against infection in the short term.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Learning a new language, motor skill, or even having a conversation can increase your epinephrine levels, which helps consolidate the information in your brain.
51:43 - 1:00:00 (08:16)
Summary
Learning a new language, motor skill, or even having a conversation can increase your epinephrine levels, which helps consolidate the information in your brain. Cortisol and thyroid hormones are also important for learning and are controlled by circadian mechanisms.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Host Andrew Huberman shares his personal practice for enhancing plasticity around learning and focus sessions is by delaying caffeine intake until 2 hours after waking up, and drinking it later in these sessions along with non-sleep deep rest and getting a good night's sleep for optimal results.
1:00:00 - 1:07:16 (07:16)
Summary
Host Andrew Huberman shares his personal practice for enhancing plasticity around learning and focus sessions is by delaying caffeine intake until 2 hours after waking up, and drinking it later in these sessions along with non-sleep deep rest and getting a good night's sleep for optimal results.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Chronic stress causes changes in the feedback loop between the adrenals and the brain and the pituitary, which leads to elevated cortisol and epinephrine levels with detrimental effects on the body.
1:07:16 - 1:13:35 (06:18)
Summary
Chronic stress causes changes in the feedback loop between the adrenals and the brain and the pituitary, which leads to elevated cortisol and epinephrine levels with detrimental effects on the body. Excessive cortisol levels can lead to negative feedback, and the brain and pituitary shut down CRH and ACTH, which would stimulate more cortisol otherwise.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Chronic stress can lead to the depletion of melanocytes and ultimately cause graying hair, among other negative effects.
1:13:35 - 1:21:10 (07:35)
Summary
Chronic stress can lead to the depletion of melanocytes and ultimately cause graying hair, among other negative effects. However, regulating stress through practices like getting sunlight and stress management techniques can help prevent these effects.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Ashwagandha and licorice have downstream effects on reducing chronic stress and cortisol levels in the body.
1:21:10 - 1:29:49 (08:39)
Summary
Ashwagandha and licorice have downstream effects on reducing chronic stress and cortisol levels in the body. While ashwagandha is best taken later in the day, licorice could be used to induce alertness and energy, especially when traveling to different time zones.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
The episode discusses the benefits of fasting in terms of biasing the body towards more epinephrine and cortisol release but warns about the risks of fasting along with chronic stress.
1:29:49 - 1:36:53 (07:03)
Summary
The episode discusses the benefits of fasting in terms of biasing the body towards more epinephrine and cortisol release but warns about the risks of fasting along with chronic stress.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
The speaker emphasizes the need to gauge oneself to know whether they need to increase their cortisol and epinephrine or buffer them with ashwagandha.
1:36:53 - 1:43:58 (07:05)
Summary
The speaker emphasizes the need to gauge oneself to know whether they need to increase their cortisol and epinephrine or buffer them with ashwagandha. They encourage individuals to manage their stress, knowing that the nervous system and hormone system are linked but can be controlled.
EpisodeBoost Your Energy & Immune System with Cortisol & Adrenaline
PodcastHuberman Lab
Dr. Andrew Huberman announces his availability to answer frequently asked questions on Instagram and mentions a partnership with Momentus Supplements that offer high-quality, single-ingredient formulations.
1:43:58 - 1:45:17 (01:18)
Summary
Dr. Andrew Huberman announces his availability to answer frequently asked questions on Instagram and mentions a partnership with Momentus Supplements that offer high-quality, single-ingredient formulations.