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How to Control Your Cortisol & Overcome Burnout

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Welcome to the Huberman Lab podcast,

where we discuss science and

I'm Andrew Huberman and I'm a professor

of neurobiology and opthalmology at

Stamford School of Medicine. Today we

are discussing cortisol. In particular,

how to control your cortisol in order to

avoid burnout or should you already be

feeling burnt out, how to overcome

burnout. Now, it's hard for me to

overemphasize just how important

cortisol is. In fact, in the late stages

of preparing for this episode, it dawned

on me that if ever there were an episode

of the Huberman Lab podcast that people

could benefit from in terms of their

health and well-being, this would be

that episode. And I say that because, as

you'll soon learn, cortisol, the biology

of it, how it impacts your mood, your

sleep, your immune system, your overall

feelings of well-being, not just in the

moment, but over the long term, and your

ability to control cortisol at different

portions of the day and night, makes it

one of the most, if not the most

powerful levers for your health and

well-being. So, I'm very excited to get

into the material for today's discussion

about cortisol, how to control it, and

how to avoid and overcome burnout.

Before we begin, I'd like to emphasize

that this podcast is separate from my

teaching and research roles at Stanford.

It is, however, part of my desire and

effort to bring zero cost to consumer

information about science and science

related tools to the general public. In

keeping with that theme, today's episode

does include sponsors. Okay, let's

discuss cortisol. Now, I believe that

most people have heard of cortisol and

most everyone that hears the word

cortisol hears it somewhere nearby the

word stress and it makes sense why you

would hear about cortisol in that

context because indeed cortisol is a

hormone that's made and released in

response to stress. Now, the problem

with thinking about cortisol simply as a

stress hormone is that it's doing a lot

of other things unrelated to stress that

are super important and positive for

you. However, it all depends on how high

your cortisol levels are and when. So,

during today's discussion, there's going

to be a very prominent theme, which is

your cortisol rhythm, or more

particularly your 24-hour so-called

circadian rhythm in cortisol. And here's

the important first thing to remember.

You want your cortisol high early in the

day, shortly after waking, and you want

your cortisol low in the hours right

before sleep and in the first hours of

sleep. If you remember nothing else from

this episode, please remember that

because if you get those two things

correct, everything else in terms of

health and wellness and performance, all

of that will be reinforced by getting

your cortisol rhythm correct. So today,

I will explain how to get your cortisol

rhythm correct. I will also explain what

stress does to cortisol in the short

term, which turns out to be good for

you, and in the long term if you're

dealing with long bouts of stress

associated with what eventually becomes

burnout. So, it's also important for me

to point out that if you're already

feeling wired and tired and burnt out,

if you don't have energy in the morning,

or if you somehow have low energy all

day, but then at night you can't sleep.

This is very typical of burnout. Or if

you have morning anxiety, literally all

of that can be resolved. Perhaps not

entirely, but mostly, and in some cases

entirely, by fixing your cortisol

rhythm. Okay. So to understand and

control your cortisol, the first thing

you really need to know is that cortisol

again is not a stress hormone per se.

Rather, cortisol is involved in

deploying and directing energy to

tissues that need it most. Okay, I'll

say that again. Cortisol is not a stress

hormone per se. Cortisol should be

thought of as a hormone that causes the

deployment of energy into the body and

helps direct that energy to particular

tissues, especially your brain, in order

to deal with, yes, stressors, but all

sorts of other things that demand your

energy. So, the way to think about

cortisol is that it causes the release

of glucose, blood sugar, into the

bloodstream. And it does that by

controlling energy released from the

liver and from the muscles. But cortisol

is not made in the brain. Cortisol is

made in your adrenal glands. And of

course, the adrenals are associated with

adrenaline, also called epinephrine.

Those are the same thing, by the way,

epinephrine and adrenaline. And your

adrenals will release epinephrine, aka

adrenaline, in response to a stressor

very quickly.

Your adrenals can also release cortisol

in response to a stressor, but it needs

to make that cortisol first and then

release it. So cortisol acts on a

slightly slower time scale to deal with

stress. And as I mentioned before,

cortisol isn't just about stress.

Cortisol is also about generating energy

to deal with pretty much anything that

requires energy. So when you need energy

to deal with stress, to deal with

getting out of bed in the morning, to

deal with a hard school task, work task,

relationship task, drive your kids to

school, whatever, cortisol needs to be

released. Okay, this is a very different

mental framework around cortisol than

we're used to hearing. We normally hear

elevated cortisol. I'm releasing

cortisol. My cortisol is too high. You

need cortisol released in order to get

glucose, blood sugar into the

bloodstream. Now, cortisol is unique

compared to say adrenaline or

norepinephrine because cortisol is

what's called lipohilic. Meaning,

because cell membranes are lipid, fat,

and cortisol is lipohilic,

it can move through cell membranes. And

what that means in the functional

context, what it means for you is that

cortisol is released from the adrenals,

circulates in the blood just like

adrenaline would. But unlike adrenaline,

it can cross the bloodb brain barrier

and it really likes to do that because

there are a lot of receptors for

cortisol in the brain. In particular, in

a region of the brain called the

hippocampus, which is involved in

memory. Now, we'll come back to the

hippocampus later because the

hippocampus is vital for understanding

what happens during situations of

chronic stress and why cortisol can be

disregulated under conditions of chronic

stress. But for the time being, let's go

back to thinking about cortisol simply

as a mode of releasing glucose into the

bloodstream. Cortisol releases glucose

into the bloodstream. much of that

glucose is going to be directed towards

brain energy so that neurons, nerve

cells can use it to think and to deal

with whatever happens to be confronting

you during your day, good or bad,

stressful or nonstressful. So, one of my

biggest wishes for today is that you and

hopefully the rest of the world will

eventually come to adopt the

understanding that cortisol is not a

stress hormone. Yes, cortisol is

involved in stress, but cortisol's main

job is to deploy energy. It's an energy

producing hormone. in particular, a

brain energy producing hormone. I'd like

to take a quick break and acknowledge

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Okay, so just a couple of minutes ago,

we were talking about how cortisol needs

to be high in the morning, shortly after

waking and low in the nighttime, and

certainly while you're asleep, except

for, as it turns out, in the final hours

of sleep, you actually want your

cortisol rising. So, we need to take a

step back and ask, why is cortisol

released? when is it released? How is it

released? Because understanding that

gives us control over cortisol at any

time of day or night. So rather than

just list off a bunch of things that you

can do to increase your cortisol or

decrease your cortisol, which I'd love

to do, frankly, but the problem with

that is if I do that, it doesn't take

into account that your levels of

cortisol are constantly changing across

the 24-hour cycle. So, if you don't

understand that endogenous 24-hour

rhythm in cortisol, not just knowing

that it's high in the morning and lower

at night, if you don't understand how

that's regulated, you won't know which

protocols, which tools to apply when,

but if you can understand how that

rhythm is generated and how cortisol is

released in response to short-term

events like stress, but also the desire

or need to exercise, the desire or need

to focus. If you can understand those

things, how cortisol is released in the

short term and across the 24-hour cycle,

how it literally regulates itself, then

you will have immense control over

cortisol across the 24-hour cycle from

day to day and from moment to moment.

Okay? Cortisol is a corticosteroid

hormone. Yes, it's a steroid hormone.

Just like testosterone is a steroid

hormone, just like estrogen is a steroid

hormone. Steroid hormones are derived

from the molecule cholesterol. And there

are a bunch of biochemical steps that

take you from cholesterol to cortisol or

from cholesterol to testosterone or from

cholesterol to estrogen. Scientists have

long known that cortisol is not at the

same level throughout the 24-hour day.

In fact, there's a quite classic study

now that examined the 24-hour pattern of

the episodic secretion of cortisol in

normal subjects. And what they found is

that there are essentially four phases

of cortisol levels. I'll just read off

what these different phases are. Phase

one is a six-hour period of what they

called the minimal secrettoryy activity,

meaning when cortisol is not released

very much that starts 4 hours before and

continues until 2 hours after lights out

for sleep. Okay, four starts four hours

before and continues until 2 hours after

you turn your lights out to go to sleep.

The second phase of cortisol in which

the levels are quite different than in

the first phase is a three-hour period

which they call the preliminary

nocturnal secretratory episode but we

can simply call the third to fifth hour

of sleep. So in your third to fifth hour

of sleep you have a second phase and

this phase they call the preliminary

nocturnal secrettoryy episode and this

is when cortisol is slightly starting to

rise just a little bit. In the first

phase cortisol is very very low or

ideally you want cortisol very low. So

this is under normal healthy conditions

in that first phase the 4 hours before

until the 2 hours after lights out

cortisol is going to be very low and

it's going to stay low. And then in the

second phase, it's going to slightly

rise into the third and fifth hour of

sleep. Then in phase three, which here

is listed as a 4-hour period, but the

exact duration is going to vary. You

have what's called the main secrettory

phase of cortisol. This is when cortisol

is increasing very, very fast.

And this occurs, believe it or not,

during the sixth, seventh, and eighth

hour of sleep. Now, you might say, I

only sleep 6 hours, so do I get that

fast rise in cortisol? Guess what? You

don't. If you sleep seven hours, you

only get a portion of that fast rising

cortisol. If you sleep eight hours, you

get the full duration. And if you sleep

9 hours, yes, your cortisol will

continue to rise. So the idea here is

that in the very final hours of sleep,

your cortisol is starting to rise

quickly. This is the time of sleep that

correlates with when REM sleep, rapid

eye movement sleep is most abundant.

Okay? So in the early part of your sleep

night, slowwave deep sleep is most

abundant. This is when growth hormone is

released. This is when your metabolism

tends to be very low. Think about it.

Metabolism low means low requirement for

blood glucose. And it's associated with

low cortisol levels. Starting to make

sense. In the last portion of sleep, the

final say two to three or if you sleep 9

hours, four hours of sleep, you have

rising levels in cortisol. We know

that's associated with REM sleep, rapid

eye movement sleep. And we know that REM

sleep is a time of robust brain activity

that even is greater than what occurs

during wakeful states. What do you need

for robust brain activity? You need

energy. Where's that energy coming from?

Blood glucose. How is that blood glucose

deployed? Because cortisol causes its

deployment. Okay, starting to make sense

now. And then there's a fourth phase of

secret, what they called secrettory

activity of cortisol, which is after you

wake up. Starts right after you wake up.

And I'm going to add another little

subphase to this, not to complicate it,

but because it's a very powerful time

each day, which is the first hour after

waking from the moment you open your

eyes and you decide to get out of bed.

Doesn't matter if it's because of an

alarm clock or it's because you just

naturally woke up. That first hour is a

very special hour because it's a time in

which you can further amplify the

increase in cortisol. After that first

hour or certainly after about 90

minutes, you don't have that opportunity

again until the next morning. There are

things you can do to reduce your

cortisol or to slow its decline into the

afternoon and evening. But that first

hour after waking is critical. Okay. So

to step back now, what do we have? Let's

talk about this in real world terms. In

the hours right before falling asleep

and in the first hours of sleep, your

cortisol is very low. Ideally, this is

the ideal case scenario for health, for

your mental health, for your physical

health, for performance. Then cortisol

starts to rise on its own. You're not

doing anything to make it rise. It

starts to rise in particular as you

transition from the middle of the night

toward the end of your sleep night. And

then just before waking, your cortisol

is sharply rising. Steep, steep slope of

increase. And then as you wake up, boom,

you have this hour-long or so

opportunity to further increase your

cortisol. And you definitely want to

increase your cortisol further during

that first hour. And then about 3 4

hours later, so for most people that

would be late morning or around noon

time, your cortisol levels are slowly

going to start to decline. However, if

they decline too slowly, that's bad. If

they decline too sharply, that's also

bad. So the picture I'm trying to draw

for you here is you want a really sharp

spike in cortisol as you arise in the

morning and then you want that to taper

off somewhat gradually. So not too

steeply, not too gradually into the

afternoon such that by 3 4 hours or so

before sleep, your cortisol levels are

low, low, low, low and continuing to

fall lower before they start up again

the next morning in anticipation of you

waking up. And if you haven't already

caught on to this yet, you literally

wake up because of a rise in cortisol.

It's called the cortisol awakening

response or CAR C A R C cortisol

awakening response. The importance of

cortisol for waking up and for feeling

alert early in the day cannot be

overstated. This is the anchor point at

which you have control over your

cortisol levels. And if you do things

right in that first hour or 90 minutes

of the day, you're going to set yourself

up for an overall healthy pattern of

cortisol release at night as well. Okay,

so stay with me here as we get into a

bit of mechanism as to how this cortisol

rhythm is generated because if you can

understand that it gives you immense

control. Okay, so let's talk about how

cortisol is generated and how it

self-regulates itself. So cortisol again

is made and released from the adrenals

to be specific from a particular middle

layer of your adrenals where a

particular category of cells that make

cortisol reside. Those cells need the

instruction to make and release

cortisol. And that instruction comes in

the form of a hormone. So the whole

story starts up in the brain in an area

of the so-called hypothalamus.

Hypothalamus is a a little structure.

It's actually quite small, the size of

about two small marbles sitting above

the roof of your mouth. And it they sit

next to this thing that we call a

ventricle, which is where the cerebral

spinal fluid circulates. Now this turns

out to be important because the cerebral

spinal fluid gives the brain or the

neurons there information about the

chemistry of the body. It gives the

neurons there information about what's

in the bloodstream too because the the

area there allows blood vessels to get

closer to the neurons and expose the

neurons to more of what's going on in

terms of the body chemistry than neurons

located more deeply in the brain. So

it's nice that the neurons that we're

going to talk about now reside in an

area of the hypothalamus called the

paravventricular nucleus. Paramah means

near. Ventricular means ventricle. So

parvententricular near the ventricle

where they can access information about

the body's chemistry.

So there are neurons that reside in the

so-called PVN parventricular nucleus and

they extend processes into the pituitary

gland. The pituitary gland is a little

stock that has a couple of different

loes. Okay? They literally look like

little loaves. It looks like if you uh

took a couple uh cloves of garlic and

you held on to their stocks next to one

another. Those two cloves of garlic, a

big stock and a slightly smaller stock.

It's kind of what the pituitary looks

like. And the pituitary actually extends

out of the brain. And the neurons in the

parventricular nucleus release a hormone

called corticotropen releasing hormone

or CR.

Corticotropen releasing hormone acts on

neurons in the anterior pituitary in

that front piece of garlic and causes

the cells there to release a hormone

called act adreninocorticotropen

hormone. Okay, I know there's a lot of

nomenclature here but you should know

the facts. ACT is then released into the

bloodstream and it travels down to the

adrenals and it stimulates the release

of cortisol. In fact, by binding to

something called the melanoorton

receptor, which doesn't seem important

for the moment, but later when I tell

you why people who have chronically

elevated cortisol get what's called

hyperpigmentation, they get some

pigmentation on their face that's kind

of blotchy, right? This is a symptom of

something called Cushing syndrome, which

is elevated cortisol. It will make sense

melanocortin. Okay, it's involved in

pigmentation. The melanoortin receptor

sits in that middle layer of the

adrenals and act binds to it causing the

synthesis and release of cortisol. Okay.

Then cortisol in response to stress.

Yes. But also in response to anytime we

need to get our energy going, our brain

energy, our focus, or as you learned a

few moments ago, anytime we need to wake

up in the morning, right? Anytime we

need to get out of bed, that requires

energy, right? In fact, the transition

from sleep to wakefulness is one of the

biggest requirements for an energy

surge, which is why you have the

cortisol awakening response. So,

cortisol is going to be released into

the bloodstream. It's going to cause the

deployment of blood glucose, the

breakdown of amino acids and other fuels

in muscle, in liver, in particular,

glycogen in the liver. That's going to

be released into the bloodstream.

And here's the thing. As cortisol is

released into the bloodstream, the

neurons in the brain that cause the

release of CR, corticotropen releasing

hormone, have access to how much

cortisol is in the bloodstream. How?

Well, they are parvententricular.

Blood vessels and capillaries are also

lining the ventricles. So, those cells

in the parventricular nucleus have a

sort of thermometer, if you will.

They're kind of like a thermostat paying

attention to just how high levels of

cortisol are in the bloodstream. So when

levels of cortisol in the bloodstream

are very low, those cells in the

parventricular nucleus release more CR

to stimulate the release of act to go to

the adrenals to cause the stimulation

and release of more cortisol, driving

levels of cortisol up. And by the way,

cortisol has a relatively long halflife.

So it tends to accumulate in the

bloodstream. So as levels of cortisol

tend to go up, let's think about that

last phase of sleep, maybe, you know, 2

or 3 hours before you wake up, cortisol

is going up up up.

What ends up happening eventually is

that the cells in the parventricular

nucleus of the hypothalamus that release

CR hit a point where they realize at a

biochemical level that is they realize

based on receptor saturation and some

other mechanisms internal to the cells,

ah cortisol levels are really really

high right now. Let's shut down the

release of corticotropen releasing

hormone which causes a shutdown of the

release of act which causes a shutdown

of the synthesis and release of cortisol

from the adrenals. So this is what we

call a negative feedback loop. And by

the way, this is the same way that

testosterone works. In many ways, it's

the same way that estrogen works,

although estrogen is subject to a bit

more regulation as well. When levels of

the hormone cortisol reach a certain

point, a certain threshold, it shuts

down its own production by turning off

the signals that would cause more of it

to be produced. Okay? So, there's a

negative feedback loop. Now, that means

that cortisol after reaching a certain

high level in the morning will

eventually start to drop off and those

levels will continue to drop off and

should we encounter a need for a lot of

brain energy. So, it could be a really

focused conversation. It could be an

exam. It could be you're playing a bout

of soccer or you're going to the gym and

you need a bunch of energy. You have to

rally your your mind and your motivation

to do that. Yeah, you'll get an increase

in cortisol, but that little increase in

cortisol is like a bump of cortisol that

rides on that already dropping

indogenous rhythm in cortisol. So by now

it's probably dawning on you that as

those levels of cortisol get lower and

lower into the late afternoon and

evening etc. Those cells in the brain

that release CR are now registering at a

biochemical level at a cellular level

that the levels of cortisol are very

low. And so eventually those levels get

low enough that those cells in the

parventricular nucleus go oh cortisol

levels are really really low. They're

not zero but they're really low. Let's

start releasing corticotropen releasing

hormone which stimulates act which

stimulates the adrenals and that's why

cortisol starts to rise again late in

sleep and into the next morning. Does it

make sense? Hopefully that makes sense.

Cortisol is regulating its own

production so that it doesn't get too

high or too low. And it does that

through a negative feedback loop

involving these cells in the

hypothalamus. So what I just described

was something called the HPA axis.

hypothalamic H pituitary P adrenal axis.

Okay, so the HPA axis is important for

synthesis of cortisol to generate this

24-hour so-called circadian rhythm. It's

also important for the synthesis of

cortisol in response to stress, both

short-term and long-term. And I'm going

to get back to stress a little bit more

later, but let's just for a moment think

about that HPA axis. And two things

about stress that you can kind of put up

on the shelf that will be helpful later

as we get into our discussion about

short-term and chronic stress. Stress

activates the HPA axis. But as you know,

stress is a very fast response. Meaning

when you encounter a stressor, your

heart rate goes up, your blood pressure

goes up, your eyes widen. Literally,

your pupils widen and your eyes widen.

and all sorts of things happen in terms

of your levels of alertness and

attention. That very rapid response

occurs also because of the HPA axis, but

because of the release of adrenaline,

epinephrine and norepinephrine from your

adrenals and also from areas in your

brain. That's a very fasting. It happens

within milliseconds. If not

milliseconds, certainly within seconds.

Just think about if you're walking down

the street in a city and a, you know, a

car kind of veers onto the sidewalk and

you have to jump out of the way. You

made the reaction without even basically

having to think about it. You get out of

the way and your heart rate's up.

Everything's happening all at once.

You're completely different state than

you were just a few seconds prior. Even

that's all happening fast because of

adrenaline and norepinephrine.

Cortisol, yes, will be deployed in

response to that sort of stressor. But

cortisol needs to be synthesized and

then released and then it causes the

release of glucose. And that's going to

take some time. In fact, it takes about

10 minutes. So, it turns out that can

explain a lot of why stress tends to

come on very quickly and last rather

long relative to the stressor, to the

thing like the car that veered up onto

the sidewalk. You probably had that

experience where something happens

that's very stressful, then the stressor

is resolved, right? The car didn't hit

you. It didn't kill you, thank goodness.

Didn't run over your leg. Didn't break

your leg, thank goodness.

But you turn to your friend, you're

like, "Oh my goodness. Oh yeah, that was

a close call." And guess what? About

five, 10 minutes later, you're still

kind of stressed about it. Something

stressful happened. Something real, as

as we say, happened. And it's hard to

just kind of get back to baseline again.

And that's because that wave of cortisol

comes on a little bit later and it lasts

longer. It has a much longer halflife

than does adrenaline or norepinephrine.

So the stress response has this fast

aspect to it that's generated through

the HPA axis and through again release

of hormones such as norepinephrine in

the brain. Those two things happen in

parallel. By the way, that happens

because adrenaline is released from the

adrenals very quickly to cause changes

in the body. But adrenaline can't cross

the bloodb brain barrier. And when you

need a very fast reaction in order to

deal with a stressor, you can't really

wait for that hormone to cross from the

bloodstream into the brain. So you

release norepinephrine from a site in

the brain very quickly as well in

parallel with that release of

adrenaline. So those two things happen

in parallel. Boom, you deal with the

stressor. Hopefully that stressor is

resolved, didn't injure you or worse,

but then that wave of synthesis and

release of cortisol occurs, blood

glucose is elevated, and so it takes a

while for stress to come down again. All

of that is mediated through the HPA,

hypothalamic pituitary, adrenal axis, as

is the generation of that 24-hour rhythm

in cortisol, where cortisol slowly rises

and then goes back down into the evening

and nighttime and so on. Okay, now

that's the first way that cortisol is

synthesized and released. But there's a

second way that turns out to be very

important and it involves a structure

called the supraismatic nucleus or SCN.

The super kaismatic nucleus is your

brain's central circadian pacemaker.

It's the set of neurons also above the

roof of your mouth, also in the

hypothalamus that basically orchestrates

all the activities of all the organs and

cells in your body like an orchestra

conductor. Makes sure that your gut

cells are active at a certain time, that

you're hungry at certain times, you're

not hungry at others. Regulates pretty

much everything, including cortisol. And

the SCN can control the HPA axis when

it's active, when it's less active by

virtue of connections that run through,

if you really want to know the names for

you, aficionadoos, through the dorsome

medial hypothalamus and then to the

parventricular nucleus. Okay, that's all

fine and good. It just means that the

HPA axis is subject to immediate control

over stressors or other things that

require our attention. Again, doesn't

have to be stress, could be positive

things. as well. The HPA axis is under

the control of the SCN, circadian

timing, which is what generates that

high in the morning, low in the

afternoon and evening rhythm. All of

that subject to negative feedback

controls itself, making sure levels

don't get too high or too low for too

long. But there's a second pathway, a

parallel pathway as we call it, that is

separate from the HPA control over the

synthesis and release of cortisol. And

this one originates also in the SCN, the

supercaismatic nucleus, and is relayed

through a couple of different synapses,

a couple of different junctions, and

eventually runs through a nerve pathway

that foricians is called the splanchnic

nerve, right? Kind of cool name,

splanchnic nerve that can cause the

release of cortisol, or I should say the

synthesis and release of cortisol in

response to times when you want cortisol

to be especially high for a while. Okay,

so this is different than the

requirement for stress. You might think,

you know, we want cortisol to be high in

response to stressors. No, your brain

and body are really smart. They're

really, really smart. When you encounter

a stressor, you deploy just as much

cortisol as your body thinks you might

need in order to resolve that stressor

and probably not a whole lot more. And

because cortisol lasts a while, as we

just discussed, it gives you an

opportunity to have more brain energy,

bodily energy to resolve that stressor.

But your brain and body sort of know at

a biological level that you don't want

cortisol too high for too long. That's

why you have the negative feedback loop.

However, there's a beautiful mechanism

which is this second parallel pathway

from the SCN that allows you to control

the amount of cortisol that you release

and boost it even further for a long

period of time. Now, when would you want

that to occur? You think like, why would

I want that to occur? Maybe in response

to a chronic stressor, a very long

stressor. Well, actually, you wouldn't

want that to happen because if cortisol

is elevated for too long at the wrong

times of day or night, you run into all

sorts of issues related to immune system

suppression to dysregulation of

metabolic function. And this is where we

start to hear about some of the more

common negative aspects of chronically

elevated cortisol, like accumulation of

body fat around the midsection, the

so-called moon face, you know, the uh

literally the rounding of the face and

the accumulation of fat in the face. uh

there's usually an accompanying loss of

fat in the neck and accumulation of fat

around the belly. Nobody wants this,

right? Some things like

hyperpigmentation and things like that.

All right, but there is a time of day

when everyone would benefit from having

higher levels of cortisol, not just for

a few moments or minutes, but for

several hours. And that's the first hour

or two or two and a half or three after

waking. So, while there's this 24-hour

rhythm in cortisol, where cortisol is

elevated in the morning, there's this

unique opportunity of about an hour to

two hours, maybe three, immediately

after waking when your SCN can activate

this parallel pathway down to your

adrenals to cause the release of more

cortisol and elevate your morning

energy, alertness, mood, and so on. Now,

you might be saying, "Wait, this is kind

of confusing. The SCEN controls the

24-hour rhythm, but it's also

controlling the faster release of

cortisol during this, you know, kind of

one unique window immediately after

waking. It's kind of confusing, right?

The SCEN's involved in both things. Ah,

well, the SCN has access to one

particular feature of your external

world of your environment that no other

structure in the hypothalamus has access

to, and that's the presence or absence

of light. The retina, the light sensing

tissue at the back of your eye, contains

a bunch of different neurons that sense

light, convert it into electrical

signals, and hand those electrical

signals off to a certain class of cells

called the retinal ganglion cells.

Retinal gang cells project into the

brain to allow you to see things, color,

shapes, motion, etc. However, there's a

specialized subset of those retinal

ganglen cells called the intrinsically

photosensitive melanopsin retinal

ganglion cells that respond in

particular to very bright light or more

accurately to transitions between dimmer

environments and brighter environments

that last a long period of time. Like

for instance, when you go from your eyes

closed in sleep to your eyes opening

when awake.

Those neurons project directly to the

super kaismatic nucleus. In other words,

your SCN has unique access to

information about when the levels of

overall luminance in your environment

change dramatically,

such as upon waking. So, here's where

I'm going to suggest a protocol. And

you've heard this protocol before. I

know. The protocol is to get bright

light, ideally from sunlight, into your

eyes within the first hour of waking.

Ideally, within the first 30 minutes.

Ideally, it's from sunlight. So, you

would go outside, take your sunglasses

off. Eyeglasses and contacts are fine,

even if they have UV protection in them.

Look in the direction of the sun. Blink

as needed to protect your eyes. Yes, you

can do this on cloudy days. In fact,

it's more important to do on cloudy days

because cloudy days tend to be dimmer

overall. And this is a unique

opportunity to boost your cortisol

levels in that first hour of the day. If

you don't have access to sunlight for

whatever reason, travel, you live in a

cave, time of year, weather, whatever,

you could use a 10,000 lux artificial

light. These are available online for

usually about $100 or so. These are very

useful tools. Some of them are portable.

If you're going to do that, I still

highly recommend that you get outside

and get some sunlight in your eyes as

soon as you can once the sun is out. But

for you very early risers that wake up

before the sun is out, this is so so

key. And I know I've been talking about

this for years on this podcast and

elsewhere and I know I've just been, you

know, hitting this like like a, you

know, banging on the same drum over and

over again, but that additional surge in

cortisol that can occur only in that

first one to say two or three hours of

the day, that's a very special time

because it's not just about the elevated

mood, focus, and alertness that you're

going to achieve during that time by

virtue of getting bright light in your

eyes. It's also the case and please hear

this. I want to highlight bold underline

this for you. It's also the case that

the higher that first peak in cortisol

is early in the day, the better you're

setting yourself up for low levels of

cortisol later in the evening and at

night, which will allow you to fall

asleep easily, to stay asleep easily.

And now you know why. The reason why is

that negative feedback regulation of

cortisol. Think about it. If cortisol

gets too high, the system shuts down the

release of more cortisol. And what

you've done by viewing bright light as

soon as possible after waking is to

amplify your levels of cortisol which

then are going to trigger that negative

feedback loop and going to cause

cortisol to gradually decline from the

late morning perhaps starting around

10:00 a.m. 11 noon depending on when you

woke up of course dropping dropping

dropping into the afternoon. So you have

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Now, we're going to talk about some

other things that you can do to boost

your morning cortisol in a meaningful

way. However, before I do that, I have

to say that this viewing morning

sunlight thing or bright light from a

10,000 lux artificial source, the

increase in cortisol that it provides

and therefore the increase in energy and

mood and focus, etc. is very

significant. It's been shown to quickly

increase cortisol levels by up to 50%, 50%.

50%.

And in fact, it's clinically

significant. People who live in areas of

the world where during winter there's

very little availability of sunlight and

just rely on artificial indoor lights

often suffer from what's called seasonal

effective disorder. The protocol I just

described is exactly the same protocol

that they have used successfully to

offset seasonal depression. Now, I

realize that most of you listening to

this don't live in areas of the world

too close to the poles. So, no doubt you

get more sunlight available to you

during the winter than you do if you

were to say live in Scandinavia or down

at the South Pole. However, these days,

most people are not taking advantage of

those early hours of the day to get

outside and get bright light from

sunlight or from a 10,000 lux artificial

source. In fact, most people just look

at their phone or flip on a few indoor

artificial lights. And that is not going

to be sufficient to boost your cortisol

levels the way you need to in order to

achieve the kind of elevation in mood

focus and alertness. And that can offset

things like not just seasonal depression

but mild depression, malaise, lack of

daytime energy and on and on. So this

thing about viewing bright light early

in the morning, it's a real thing from

the standpoint of the mechanism is

understood, the ideal timing is

understood, the magnitude of the impact

on cortisol is very significant. These

are big effects and it's clinically

significant with respect to mood.

Meaning you're going to feel more

energized. You're going to feel better.

Okay. So now that you understand that

getting your cortisol high upon waking

is the right thing to do. This is what

you want. Let's talk about some of the

other things you can do besides viewing

bright light in order to increase your

morning cortisol. But keep in the back

of your mind that viewing bright light

is the foundation. Okay. So, you wake up

in the morning and as quickly as you

can, you get bright light into your

eyes. What else should you do to boost

your cortisol? Well, there are a number

of things that you can do and that you

should do every single day. Most of them

are pretty easy and many of them can be

combined. One of those is hydration. Now

of all the protocols in the realm of

mental health, physical health and

performance, I think the most underrated

one, believe it or not, is hydration.

When you look at the literature on

hydration and the effects of even mild

dehydration, what you find is that

cognitive function, physical function,

basically cellular function, and organ

function generally all suffer when

you're even mildly dehydrated. So it's

very important that you hydrate first

thing in the morning. For me, that's 16

to 32 ounces of water with some

electrolytes in it. For you, it might

just be water, whatever. The interesting

thing is that one of the major effects

of proper hydration is to increase

levels of alertness. And the way it does

it is by acting on the adrenals, both

epinephrine, adrenaline, and cortisol

release. And we're not talking about big

spikes in cortisol related to drinking

water. We're talking about modest

increases in the levels of pulsatile, as

it's called, release of cortisol due to

hydration. So hydrating first thing in

the morning, also a terrific idea. You

can do this while you get your bright

light outside or while you get your

bright light from a 10,000 lux

artificial source. Hydrate first thing

in the morning. It's going to increase

your levels of energy then and

throughout the morning and into the

afternoon. Again, highly underrated

protocol in part because it takes a lot

a lot of dehydration before we realize

that we're dehydrated. When you wake up

in the morning, you use the restroom,

you're probably mildly dehydrated. Get

yourself hydrated first thing in the

morning. Your cortisol levels will thank

you. your levels of energy will thank

you. Now, if you're like me, you also

hydrate with caffeine. Okay? Now, the

discussion around caffeine and cortisol

can be a little bit confused by the sort

of discrepancies in the literature as to

yes, caffeine increases cortisol, or

some studies that show no, caffeine

doesn't increase cortisol, but it might

extend the life of cortisol. Here's the

big picture on caffeine and cortisol, at

least the meaningful one. If you're a

chronic caffeine user, meaning you drink

caffeine every day or you've consumed

caffeine every day for the previous five

days, which is the typical framework in

one of these studies, and then you drink

caffeine, 100 milligrams, 200

milligrams, 300 milligrams, even an

energy drink that includes caffeine and

some other things, the increase in

cortisol that you're going to experience

is probably not that significant unless

it's a massively elevated dose of

caffeine for you. However, if you're

somebody who's not caffeine adapted,

you're not drinking caffeine every day,

you haven't had it for the last 5 days,

then yes, you will experience a

significant increase in cortisol levels.

So, you have to ask yourself, are you a

chronic caffeine user? Are you an

occasional caffeine user? Or do you not

use caffeine? If you're somebody who

avoids caffeine because it makes you

anxious or you just don't like it, then

by all means, don't drink caffeine just

to spike your cortisol. it will be very

effective in spiking your cortisol, but

I can't really encourage you to drink

caffeine if you don't want to. If

however, you're somebody who regularly

drinks caffeine, you now know that it's

not going to boost your cortisol levels

that much, maybe a little bit depending

on how much you drink. If it's a typical

amount for you, meaning your caffeine

adapted to that amount of caffeine,

probably not much cortisol increase will

come from drinking that amount. However,

it will prolong the duration of

cortisol's effectiveness in your

bloodstream. And this has to do with a

number of different pathways. But the

point being, if you have your caffeine,

say 30 minutes after waking or 5 minutes

after waking or 90 minutes after waking,

well, it's probably not going to boost

your cortisol levels that much if you're

already viewing bright sunlight, you're

hydrating. We'll talk about exercise and

some other things in a moment. But if

you're drinking that caffeine shortly

after waking up or shortly close to when

you get that big cortisol spike, it's

going to make the downs slope of that

cortisol spike a bit more gradual. Or if

you're drinking caffeine throughout the

morning a lot more gradual. So let me

present two scenarios in which you can

use caffeine to improve your levels of

mood, focus, and alertness by way of the

cortisol pathway. And here I'm only

speaking to people who habitually use

caffeine. So you're drinking caffeine

every morning. The first group is one

that I commonly encounter. These are

people that say, "Listen, I don't care

what I hear out there. I want my coffee

or I want my yerba mate, which is my

preferred source of caffeine, first

thing in the morning, right? Ideally,

even before water." Well, there I'd say

please drink water first, but even if

you're not going to, sure, go ahead and

drink your caffeine. Drink that

caffeine. It's not going to boost your

cortisol that much. But make sure you're

doing a bunch of other things. Bright

light viewing, we'll talk about exercise

in a moment, etc.

do a bunch of other things to make sure

that morning cortisol spike is really,

really high because that's what you

want. Now, there's a second group of

people that say, "Hey, I want my

caffeine first thing in the morning, or

I'm drinking my caffeine first thing in

the morning, but then I'm crashing

really hard in the late morning,

crashing really hard in the afternoon,

and it's not because I'm not sleeping

well at night." Like, something's

happening. This is where the

recommendation that I've been making for

some years now of delaying your caffeine

by anywhere from 60 to 90 minutes comes

about. You now know that caffeine for a

habitual user is not going to increase

your cortisol levels that much. However,

you also now know that drinking caffeine

will extend the life of cortisol

somewhat. So the logic here is if you

drink your caffeine not immediately

after waking but let's say an hour after

waking or 90 minutes after waking, it's

going to flatten out a bit the downs

slope of that cortisol as you transition

from late morning into the early afternoon.

afternoon.

A lot of reason why people crash in the

afternoon. They get that extreme fatigue

typically after lunch. Yes, it can be

due to eating too much at lunch. Yes, it

can be due to eating too many starchy

carbohydrates or sugars at lunch. It can

be due to lack of sleep. But assuming

that you're doing all the things right

and you're still experiencing that crash

in the afternoon, there's a good chance

that it's because your morning cortisol

peak, high enough or no, is coming down

too fast. And in order to make it more

gradual, you simply shift your caffeine

intake a little bit later. So that that

diminishing caffeine level that it

starts to occur around 10:00 a.m. 11:00

a.m. Of course, all of this relates to

exactly when you wake up, but that

dropping level in caffeine isn't a steep

cliff. It's a little bit more gradual.

And I can't tell you how many thousands

of people have contacted me and said,

"Oh my goodness, I can't believe it."

Simply by pushing out my caffeine intake

by 60 minutes or even 30 minutes or in

some cases 90 minutes after waking, I've

been able to not experience that crash

in energy in the afternoon. And they

generally thank me for this. Indeed,

most all of them are writing to me to

thank me for this. For those of you that

absolutely love your caffeine first

thing in the morning, you want your

caffeine first thing in the morning and

you just refuse to delay it. Fine. I

never ever said that you couldn't do

that. In fact, you can do whatever you

want. I'm simply giving you an

opportunity to extend the life of that

morning cortisol pulse. Caffeine is a

great way to do that. And for those of

you that don't consume caffeine

regularly, but like to use it as an

occasional tool, like if you need to

stay up late, for instance, or, you

know, only under conditions in which you

really, really need to wake up quickly.

Well, in that case, it's actually going

to be a pretty terrific tool because you

will indeed achieve a big increase in

cortisol, energy, and alertness, which

for the rest of us habitual caffeine

users, you're seeking every day. We're

drinking our caffeine and it's harder

and harder to get. That's just the

nature of caffeine tolerance. Okay,

let's talk about exercise and its

effects on cortisol. In many ways,

exercise's effects on cortisol are

similar to those of caffeine. And I say

that because it really depends on how

regularly you perform a particular type

of exercise. Now, studies of the effects

of exercise on cortisol are complicated

by the fact that sometimes they looked

at people who are regular exercisers.

Let's say they were runners. They look

at the effects of running on cortisol or

they were resistance trainers. Okay? So

they do weightlifting

and then they look at the effects of

weightlifting on cortisol. They look

before, during and after this kind of

thing. They look as a function of

frequency of training. All of that's

been done. However, some labs have also

explored the effects of say runners who

take up resistance training or people

who are non-ex exercisers who suddenly

start resistance training or running.

When I looked at all of that literature,

you come away with a picture where just

like with caffeine, if you are

accustomed to exercising in a particular

way and at a particular time of day,

the elevation in cortisol that you

experience from that workout is going to

be less than if it's a completely novel

scenario, both in terms of time and the

type of workout. In other words, if

you're like me and you like to exercise

within the first three hours of the day

and you exercise in the first three

hours of the day, doing either

resistance training or cardiovascular

exercise because I'll do both on

separate days, but I'll do both. Neither

of those is particularly novel to me.

And I do those at the intensity that is

familiar to me, which for me is moderate

to high intensity. Well, the increase in

cortisol that one experiences is not

that great. You get big increases in

other things like the catakolamines,

dopamine, epinephrine, and

norepinephrine. And yes, you do get some

increase in cortisol in particular in

the late stages, meaning late in the

first hour of exercise. Typically, my

resistance training sessions don't span

longer than 90 minutes. That includes

the warm-up and the cool down. So, after

about 70 minutes of resistance training

with real effort, close to failure or to

failure, you know, this kind of thing,

cortisol levels are way up and they'll

stay up for a short while, meaning an

hour or so after exercise, and then

they'll come back down, especially if

you're doing things to deliberately

bring them down, including eating a meal

laden with carbohydrates will which will

help bring those uh cortisol levels

down. But if for instance somebody who's

never resistance trained or who's

primarily an endurance athlete starts

resistance training in that way, the

literature points to the fact that they

will experience much higher cortisol

levels and those cortisol levels will be

sustained over many more hours. The same

thing could be said for endurance

exercise or for high-intensity interval

training. I don't want to complicate

things too much by spelling out each of

the different scenarios. I will provide

a link to what I consider a really nice

paper. It's just one of the several

pointing to this, but the title of the

paper is endocrine responses of the

stress system to different types of

exercise. And they looked at single bout

endurance, regular endurance, single

bout highintensity

exercise, regular high-intensity

exercise, single bout resistance,

regular resistance. So they went through

not all but many of the permutations

that are possible and spell out what are

the effects on cortisol, what are the

effects on the catakolamines,

norepinephrine and epinephrine in this

case, what are the effects on

inflammatory cytoines? We sometimes

forget this, but inflammatory cytoines

are a healthy byproduct of exercise

because those trigger the adaptations in

your immune system and other tissues to

adapt to get stronger, including your

immune system. And they also looked at

growth hormone. It was kind of

interesting because where you find big

increases in cortisol, you also see big

increases in growth hormone in response

to exercise. meaning when the exercise

is novel either because it's a new form

of exercise or because the intensity is

novel. So we can take a step back and

say with certainty exercise increases

cortisol. However, if the form of

exercise and the timing is very familiar

to you, the amount of cortisol and in

particular the duration of cortisol

increase is not going to be that

significant as compared to if it's a

completely novel form or timing of

exercise. now is the increase in

cortisol that's achieved with your let's

call them your regular workouts, right?

Typically, if you run or you lift

weights or you do some sort of interval

training, if you're doing any number or

just one of those things, is the amount

of cortisol increase that you experience

going to be significant in terms of

helping you anchor that cortisol cycle

so that cortisol is higher in the

morning and lower in the afternoon and

evening? The answer is yes. Exercise of

a type that's familiar to you, of an

intensity that's familiar to you, may

not significantly increase your cortisol

levels as compared to a form of exercise

that's completely novel. However,

exercise provides a very strong what's

called entrainment cue. Entrainment cues

are cues of things that we do. These

could be meals, it could be light

exposure, it could be exercise, it could

be all sorts of things, even social

engagement that feed back onto the SCN,

the supercaismatic nucleus, and

reinforce the timing of the cortisol

release that the SCN causes. So there

are these beautiful interactions between

exercise, the SCN, and cortisol release

that when we exercise at roughly the

same period of time each day, doesn't

have to be right on the minute, but

within the same two or three hour window

each day, and since like most people,

you're probably not exercising every

single day, perhaps three days a week,

four days a week, ideally five or six

days a week. When you do that, pretty

soon you get a cortisol increase simply

in response to the timing rolling around

in a very Pavlovian way. Even if you

don't exercise now, you have to keep

exercising to maintain that. But the the

key here is that when you exercise in

the same two to three hour window each

day or at least three days a week,

ideally four, five, six days per week. I

do think it's important to have at least

one complete rest day. When you do that,

that big peak in cortisol that's

endogenously generated by your SCN,

that's just internally generated without

doing anything else, it gets anchored to

that stage of the day in a very solid

way as compared to people who don't

exercise early in the day. So the point

here is that you exercise, sure, to

increase your cortisol, but probably for

a bunch of other reasons more than you

do to increase your cortisol. But

getting your cortisol rhythm correct is

absolutely essential. In fact, it's

going to give you the anticipatory

energy for exercise. In fact, you can

try this. It's remarkable. If you

exercise at the same time of day for say

four to five, maybe six days per week,

you just do that for a week. And it

doesn't have to be again exactly at the

same time you start, exactly same time

you stop, plus or minus 30 minutes. What

you'll find is that in the hour leading

into that exercise, you will start to

experience an increase in energy. And

it's not just psychological. There's an

anticipatory rise in cortisol that's

governed by the SCEN and this process

that we call entrainment, which is

anticipation. It's kind of like a

Pavlovian response, but it's on a longer

time scale. Well, regardless of time

scale, it's a very real thing. So, if

you're somebody who doesn't seem to have

much energy, much get up and go in the

morning, and you're getting your bright

light, you're getting your hydration,

maybe you're even drinking caffeine,

you're doing all of that, and you're

still feeling kind of sluggish,

exercising for three or four days, not

necessarily in a row. Feel free to

introduce a rest day as needed. But

doing that across the course of a week,

for four to six days, will lead you into

a second week, a third week, etc.,

provided you keep it up where you're

going to have more energy heading into

the exercise, therefore more energy to

exercise and it's just going to be a

positive feedback loop on your cortisol

levels. This is a very robust effect and

in fact it's so robust that you can

observe it in mice. You can observe it

in dogs. Your dog knows when it's time

for a walk even if you don't say walk.

It has internal endogenous cues that you

know between the hours of whatever 7 and

9:00 a.m. it's time for a walk and it

will start to experience a surge in

energy. you are the exact same way.

These are hardwired,

very longestablished systems in our

brain and body. And you can absolutely

give yourself more energy to do the

things that require energy by exercising

at roughly the same time. Again, within

the same three-hour window is probably

the broadest, but you know, even better

would be in the same two-hour window

each day. And if you miss a day, no big

deal. You'll just have more energy

during that time to devote to other

things. Okay. What about deliberate cold

exposure? Cold showers, cold plunges,

this kind of thing. You all know that

deliberate cold exposure wakes you up.

Okay, despite it being somewhat

controversial in other domains like metabolism,

metabolism,

deliberate cold exposure definitely

wakes you up and it wakes you up very

fast. And it does that because it causes

the release of epinephrine and

norepinephrine and then you get this

long arc of dopamine release. This is

one of the major reasons, if not the

major reason, why people who start

deliberate cold exposure continue to do

it. Right? If for no other reason, it

wakes people up, makes them feel good

for many hours afterwards. Now, I know

many people are averse to the cold. They

really don't like it. And frankly, if

you don't like it, you don't have to do it.

it.

But it absolutely causes an increase in

the catakolamines, dopamine,

epinephrine, and norepinephrine. And the

long-lasting effects on dopamine are

quite striking. Meaning there are very

few other things that can cause that

long slow release of dopamine to the

levels that it does which changes mood

alertness etc for many hours after. Now

the big question for sake of this

discussion is does deliberate cold

exposure cause the release of cortisol.

And just like with exercise, just like

with caffeine, the real question that we

have to ask ourselves is how novel how

unfamiliar is that deliberate cold

exposure? Because while the perfect

experiment has never really been done,

if you amass the literature on this,

what you find is that if you put people

into very cold water or even just cold

for them, uncomfortably cold for them,

water, yes, they'll increase more

cortisol. Yes, they'll release cortisol

into their bloodstream. However, if they

do this habitually, then the increases

in cortisol are not meaningful. They're

not statistically significant. So, that

actually leads to two important

takeaways. The first one is if you want

to use deliberate cold exposure as a way

to increase cortisol, great, do that.

But probably don't do it more than say

one or two times per week. Otherwise, it

will lose its effectiveness for that

purpose. It will still be very effective

for all the other reasons that

deliberate cold exposure has been

purported to be effective, including

increased release of catakolamines. So,

the takeaway here is very straightforward. If you want to boost

straightforward. If you want to boost your cortisol levels using deliberate

your cortisol levels using deliberate cold exposure, cold shower, ice plunge,

cold exposure, cold shower, ice plunge, whatever it is, you can do that. But it

whatever it is, you can do that. But it needs to be occasional deliberate cold

needs to be occasional deliberate cold exposure, probably not more than twice

exposure, probably not more than twice per week. Otherwise, you're not going to

per week. Otherwise, you're not going to get a significant increase in cortisol

get a significant increase in cortisol as a consequence of that deliberate cold

as a consequence of that deliberate cold exposure. However, if you're somebody

exposure. However, if you're somebody who likes doing deliberate cold

who likes doing deliberate cold exposure, keep in mind that it's not

exposure, keep in mind that it's not going to chronically elevate your

going to chronically elevate your cortisol. This is advantageous for a

cortisol. This is advantageous for a number of reasons. First of all, it

number of reasons. First of all, it will, yes, continue to elevate your

will, yes, continue to elevate your levels of dopamine, norepinephrine, and

levels of dopamine, norepinephrine, and epinephrine for increased mood and

epinephrine for increased mood and energy. that effect persists. As far as

energy. that effect persists. As far as we know, that effect never saturates.

we know, that effect never saturates. But if you're somebody who's concerned

But if you're somebody who's concerned about elevating your cortisol too much,

about elevating your cortisol too much, you're concerned about chronic elevation

you're concerned about chronic elevation of cortisol, and I hear a lot about this

of cortisol, and I hear a lot about this in the circles around, you know,

in the circles around, you know, important differences between men's

important differences between men's fitness and health and women's fitness

fitness and health and women's fitness and health and maybe that deliberate

and health and maybe that deliberate cold exposure is good for men and not

cold exposure is good for men and not for women. There's really no evidence to

for women. There's really no evidence to support that. In fact, the evidence

support that. In fact, the evidence points in exactly the opposite

points in exactly the opposite direction, which is that when people,

direction, which is that when people, men or women, do deliberate cold

men or women, do deliberate cold exposure regularly, more than twice per

exposure regularly, more than twice per week, then the impact on cortisol is not

week, then the impact on cortisol is not significant. And yet, they still can

significant. And yet, they still can benefit by getting those increases in

benefit by getting those increases in dopamine, epinephrine, and

dopamine, epinephrine, and norepinephrine. I'd like to take a quick

norepinephrine. I'd like to take a quick break and acknowledge one of our

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to claim a free sample pack. Okay, let's talk about some of the other things that

talk about some of the other things that you can do to increase your morning

you can do to increase your morning cortisol levels. If you're starting to

cortisol levels. If you're starting to get the picture that cortisol is

get the picture that cortisol is something that you want high early in

something that you want high early in the day and that you want tapering off

the day and that you want tapering off later into the day, great. Then you're

later into the day, great. Then you're getting the picture correctly. In fact,

getting the picture correctly. In fact, one way to think about it is that

one way to think about it is that cortisol is kind of like a wave that

cortisol is kind of like a wave that starts on its own, but for which you can

starts on its own, but for which you can increase the height of that wave and

increase the height of that wave and catch that wave early in the day and

catch that wave early in the day and into the afternoon. If you imagine it

into the afternoon. If you imagine it that way, then you're probably saying,

that way, then you're probably saying, "What other things can I do besides

"What other things can I do besides viewing light, besides hydration,

viewing light, besides hydration, besides caffeine, besides exercise?" And

besides caffeine, besides exercise?" And probably part of the reason you're

probably part of the reason you're asking is that not all of us are able to

asking is that not all of us are able to do all of those things every single day.

do all of those things every single day. I do acknowledge that. So the larger the

I do acknowledge that. So the larger the toolkit of things that you can use to

toolkit of things that you can use to increase your morning cortisol peak, the

increase your morning cortisol peak, the more flexibility you have when trying to

more flexibility you have when trying to come up with those when traveling, when

come up with those when traveling, when especially busy, and so on and so forth.

especially busy, and so on and so forth. So if we take a step back and ask

So if we take a step back and ask ourselves what sorts of chemical

ourselves what sorts of chemical compounds out there can help us increase

compounds out there can help us increase our cortisol levels, we come up with

our cortisol levels, we come up with some pretty interesting answers. And no,

some pretty interesting answers. And no, we're not going to talk about

we're not going to talk about supplements. It is true that certain

supplements. It is true that certain supplements like yohimine, like elyroine

supplements like yohimine, like elyroine can have a modest effect in increasing

can have a modest effect in increasing cortisol, but we're not going to

cortisol, but we're not going to emphasize those. We're actually going to

emphasize those. We're actually going to emphasize two naturally occurring foods

emphasize two naturally occurring foods that have a significant impact on

that have a significant impact on cortisol levels. Both the amount of

cortisol levels. Both the amount of cortisol that you're capable of

cortisol that you're capable of releasing early in the day and the

releasing early in the day and the duration for which that cortisol lasts.

duration for which that cortisol lasts. The first one is of all things

The first one is of all things grapefruit. Yes, grapefruit. Here I'm

grapefruit. Yes, grapefruit. Here I'm talking about the whole fruit. Could be

talking about the whole fruit. Could be pink grapefruit. could be not pink

pink grapefruit. could be not pink grapefruit, yellow grapefruit, could be

grapefruit, yellow grapefruit, could be grapefruit juice. And before I get into

grapefruit juice. And before I get into the mechanism and the protocol, I should

the mechanism and the protocol, I should emphasize that the effects of grapefruit

emphasize that the effects of grapefruit on cortisol are not trivial. They're

on cortisol are not trivial. They're significant. So if you eat a grapefruit

significant. So if you eat a grapefruit or you drink a I don't know 6 to 8

or you drink a I don't know 6 to 8 ounces of grapefruit juice, it's going

ounces of grapefruit juice, it's going to have a meaningful impact on how long

to have a meaningful impact on how long the cortisol that's already in your

the cortisol that's already in your bloodstream lasts. The way it does that

bloodstream lasts. The way it does that is grapefruit contains compounds that

is grapefruit contains compounds that inhibit the enzymes that break down

inhibit the enzymes that break down cortisol. In particular, compounds in

cortisol. In particular, compounds in grapefruit inhibit the action of an

grapefruit inhibit the action of an enzyme called CYP3A4

enzyme called CYP3A4 and maybe A5 as well. And that enzyme is

and maybe A5 as well. And that enzyme is responsible in large part for breaking

responsible in large part for breaking down cortisol. It's not the only way

down cortisol. It's not the only way that cortisol is broken down, but it's

that cortisol is broken down, but it's one of the major ways. And grapefruit

one of the major ways. And grapefruit has a significant impact in inhibiting

has a significant impact in inhibiting the enzyme that breaks down cortisol.

the enzyme that breaks down cortisol. So, believe it or not, many studies have

So, believe it or not, many studies have been done in humans, men and women, and

been done in humans, men and women, and the net takeaway is the same in every

the net takeaway is the same in every case. If you were to eat a grapefruit,

case. If you were to eat a grapefruit, you're going to extend the life of

you're going to extend the life of cortisol in your bloodstream by anywhere

cortisol in your bloodstream by anywhere from 25 to 50%. Right? That's

from 25 to 50%. Right? That's significant. And it has actually been

significant. And it has actually been shown to be clinically significant. And

shown to be clinically significant. And the reason I say clinically significant

the reason I say clinically significant in this case is that indeed there are

in this case is that indeed there are some people that need to deliberately

some people that need to deliberately elevate their cortisol using medication.

elevate their cortisol using medication. Those people typically are instructed

Those people typically are instructed not to eat grapefruit or drink

not to eat grapefruit or drink grapefruit juice because then they're

grapefruit juice because then they're not going to get as clear a picture on

not going to get as clear a picture on how a given dose of their medication is

how a given dose of their medication is impacting their cortisol. Likewise,

impacting their cortisol. Likewise, people who have chronically elevated

people who have chronically elevated cortisol are told not to eat grapefruit

cortisol are told not to eat grapefruit or drink grapefruit juice because it can

or drink grapefruit juice because it can further elevate their cortisol. However,

further elevate their cortisol. However, most people who don't have things like

most people who don't have things like Cushings disease or Addison's don't have

Cushings disease or Addison's don't have to worry about this. And most people,

to worry about this. And most people, probably you are interested in having a

probably you are interested in having a lot more energy, get up and go early in

lot more energy, get up and go early in the day. And you now know that elevating

the day. And you now know that elevating your morning cortisol is one way to do

your morning cortisol is one way to do that. And many of you presumably don't

that. And many of you presumably don't always have time to exercise or you

always have time to exercise or you don't always have time to get morning

don't always have time to get morning light. I know it sounds outrageous, but

light. I know it sounds outrageous, but every once in a while you can't get

every once in a while you can't get sunlight or bright light into your eyes.

sunlight or bright light into your eyes. Well, you might be thinking about ways

Well, you might be thinking about ways that you could increase your cortisol

that you could increase your cortisol under those conditions. Well, eating a

under those conditions. Well, eating a grapefruit would do that or drinking

grapefruit would do that or drinking some grapefruit juice. And of course,

some grapefruit juice. And of course, you can eat a grapefruit or drink some

you can eat a grapefruit or drink some grapefruit juice in combination with all

grapefruit juice in combination with all the other things that we've discussed.

the other things that we've discussed. In fact, there are compounds in

In fact, there are compounds in grapefruit juice that will also extend

grapefruit juice that will also extend the effectiveness of caffeine. So, this

the effectiveness of caffeine. So, this effect of grapefruit on the various

effect of grapefruit on the various enzymes that break down things like

enzymes that break down things like caffeine and cortisol is a meaningful

caffeine and cortisol is a meaningful impact. It's not a trivial one. And so

impact. It's not a trivial one. And so while it might seem kind of silly to

while it might seem kind of silly to say, "Oh yeah, eat grapefruit to

say, "Oh yeah, eat grapefruit to increase your morning energy," it's

increase your morning energy," it's actually a real thing that's separable

actually a real thing that's separable from the effects of grapefruit on say

from the effects of grapefruit on say blood sugar that comes from the fructose

blood sugar that comes from the fructose in grapefruit that comes from the

in grapefruit that comes from the vitamins and minerals and other things

vitamins and minerals and other things in grapefruit. There's a real and

in grapefruit. There's a real and meaningful impact of grapefruit on the

meaningful impact of grapefruit on the cortisol breakdown pathway. So if you're

cortisol breakdown pathway. So if you're interested in boosting your morning

interested in boosting your morning cortisol, simply eat a grapefruit in the

cortisol, simply eat a grapefruit in the morning. I've started doing that late

morning. I've started doing that late morning. I typically eat my first meal

morning. I typically eat my first meal of the day somewhere around 10:30, 11:00

of the day somewhere around 10:30, 11:00 a.m. It sort of varies from day to day.

a.m. It sort of varies from day to day. I don't typically eat first thing upon

I don't typically eat first thing upon waking. I do drink caffeine first thing

waking. I do drink caffeine first thing upon waking if I'm going to exercise.

upon waking if I'm going to exercise. Most other days I delay my caffeine a

Most other days I delay my caffeine a bit. In any case, in the last few weeks,

bit. In any case, in the last few weeks, as I've been researching this episode,

as I've been researching this episode, I've started consuming one pink

I've started consuming one pink grapefruit, which I personally find

grapefruit, which I personally find delicious, late morning before my first

delicious, late morning before my first meal. And indeed, I notice a tangible

meal. And indeed, I notice a tangible increase in energy both late morning and

increase in energy both late morning and into the early afternoon. Yes, perhaps

into the early afternoon. Yes, perhaps some of that is placebo effect because I

some of that is placebo effect because I anticipated this effect of grapefruit.

anticipated this effect of grapefruit. But the data in the literature and the

But the data in the literature and the mechanistic pathway is very clear.

mechanistic pathway is very clear. Grapefruit extends the life of cortisol.

Grapefruit extends the life of cortisol. The other food that can increase

The other food that can increase cortisol is licorice. In particular,

cortisol is licorice. In particular, black licorice. We're not talking about

black licorice. We're not talking about red licorice. We're talking about black

red licorice. We're talking about black licorice. You might be thinking, what is

licorice. You might be thinking, what is this? Are we like getting into the realm

this? Are we like getting into the realm of like really alternative medicine? No.

of like really alternative medicine? No. All you have to do is look at the list

All you have to do is look at the list of things that people who are trying to

of things that people who are trying to reduce their cortisol or who are taking

reduce their cortisol or who are taking medications to increase or decrease

medications to increase or decrease cortisol for a disease state are told

cortisol for a disease state are told not to eat. And you get an insight into

not to eat. And you get an insight into just how powerful licorice is or I

just how powerful licorice is or I should say things within licorice are

should say things within licorice are for increasing cortisol levels. What I'm

for increasing cortisol levels. What I'm talking about here is a compound called

talking about here is a compound called glycerin. Glycerin is in black licorice

glycerin. Glycerin is in black licorice and glycerizin has been shown to have

and glycerizin has been shown to have very big effects on increasing cortisol.

very big effects on increasing cortisol. So much so that if you are going to

So much so that if you are going to experiment with licorice or glycerizon

experiment with licorice or glycerizon that comes from licorice root, you need

that comes from licorice root, you need to actually be pretty careful to not

to actually be pretty careful to not boost your cortisol levels too much.

boost your cortisol levels too much. Start with the lowest possible dose of

Start with the lowest possible dose of licorice root if you're going to use it

licorice root if you're going to use it in capsule form. If you're going to eat

in capsule form. If you're going to eat black licorice, a lot of people like

black licorice, a lot of people like blackish, a lot of people are averse to

blackish, a lot of people are averse to black licorice. It's kind of a um

black licorice. It's kind of a um individual thing. If you're going to do

individual thing. If you're going to do that, you're going to need to be

that, you're going to need to be cautious about not spiking your cortisol

cautious about not spiking your cortisol too much, especially if you're eating it

too much, especially if you're eating it later in the day. We're not to late day

later in the day. We're not to late day cortisol control just yet, but licorice

cortisol control just yet, but licorice significantly boosts your cortisol

significantly boosts your cortisol levels. And it does so by inhibiting the

levels. And it does so by inhibiting the enzyme 11 beta hydroxy dehydrogenase or

enzyme 11 beta hydroxy dehydrogenase or 11 beta HSD for short. This is the

11 beta HSD for short. This is the enzyme that's involved in the conversion

enzyme that's involved in the conversion of cortisol to cortisone. So cortisol

of cortisol to cortisone. So cortisol when released into the blood eventually

when released into the blood eventually is broken down into a bunch of other

is broken down into a bunch of other things. And in order to keep the

things. And in order to keep the cortisol active and here we didn't get

cortisol active and here we didn't get into a discussion about cortisol either

into a discussion about cortisol either being bound or free. Okay, the free form

being bound or free. Okay, the free form is the one that active and can impact

is the one that active and can impact tissues just like free testosterone can

tissues just like free testosterone can impact tissues as opposed to bound

impact tissues as opposed to bound testosterone because it's also a steroid

testosterone because it's also a steroid hormone. Cortisol goes through some of

hormone. Cortisol goes through some of the same regulation. The important point

the same regulation. The important point here is that licorice can be used to

here is that licorice can be used to potently increase cortisol. Not just the

potently increase cortisol. Not just the duration of cortisol's impact, but also

duration of cortisol's impact, but also apparently the release of cortisol. Now,

apparently the release of cortisol. Now, the data on that are a little bit mixed.

the data on that are a little bit mixed. Some people would even argue that

Some people would even argue that licorice can increase the synthesis of

licorice can increase the synthesis of cortisol. But there there's even less

cortisol. But there there's even less data. The data are very clear, however,

data. The data are very clear, however, that glycerizin, which is prominently

that glycerizin, which is prominently found in black licorice, you are going

found in black licorice, you are going to increase the amount of cortisol

to increase the amount of cortisol circulating in your bloodstream. So, if

circulating in your bloodstream. So, if you're having a really difficult time

you're having a really difficult time boosting your cortisol in the morning

boosting your cortisol in the morning despite doing all the other things that

despite doing all the other things that I'm describing, or let's just say

I'm describing, or let's just say there's a day in which you can't

there's a day in which you can't exercise, you don't have access to

exercise, you don't have access to bright light, you can't do all the

bright light, you can't do all the things that you would need to in order

things that you would need to in order to boost cortisol, but you want to,

to boost cortisol, but you want to, maybe that's the day that you try a

maybe that's the day that you try a small amount of licorice root or a small

small amount of licorice root or a small amount of black licorice. One very

amount of black licorice. One very important point, licorice has a potent

important point, licorice has a potent enough effect on cortisol and cortisol

enough effect on cortisol and cortisol has a potent enough effect on blood

has a potent enough effect on blood pressure that if you suffer from

pressure that if you suffer from hypertension or high blood pressure or

hypertension or high blood pressure or if you are pregnant or breastfeeding,

if you are pregnant or breastfeeding, you absolutely do not want to eat black

you absolutely do not want to eat black licorice. I don't know whether or not

licorice. I don't know whether or not this is commonly told to women who are

this is commonly told to women who are pregnant or breastfeeding, but when I

pregnant or breastfeeding, but when I looked in the literature, this was a

looked in the literature, this was a repeated theme. Women who are pregnant

repeated theme. Women who are pregnant or breastfeeding, people with elevated

or breastfeeding, people with elevated blood pressures should not be consuming

blood pressures should not be consuming black licorice. the glycerizin is

black licorice. the glycerizin is potentially hazardous for them or the

potentially hazardous for them or the fetus. So I say that in part to inform

fetus. So I say that in part to inform you about licorice and its effects on

you about licorice and its effects on cortisol, but also that you be mindful

cortisol, but also that you be mindful that licorice has a potent effect on the

that licorice has a potent effect on the cortisol pathways. Okay, so we've talked

cortisol pathways. Okay, so we've talked about how to control your cortisol in

about how to control your cortisol in the morning for more energy, focus,

the morning for more energy, focus, alertness, etc. all day long. However,

alertness, etc. all day long. However, your indogenous rhythm of cortisol

your indogenous rhythm of cortisol dictates, right? You don't have control

dictates, right? You don't have control over this. It dictates that your

over this. It dictates that your cortisol is going to start to fall

cortisol is going to start to fall somewhere around noon, maybe 11:00 a.m.,

somewhere around noon, maybe 11:00 a.m., maybe noon, maybe 1:00 p.m. Remember, it

maybe noon, maybe 1:00 p.m. Remember, it all depends on when you woke up because

all depends on when you woke up because waking up is actually what triggers that

waking up is actually what triggers that big inflection in cortisol early in the

big inflection in cortisol early in the day. But as your cortisol starts to fall

day. But as your cortisol starts to fall into the early afternoon, late

into the early afternoon, late afternoon, and so on, you may notice

afternoon, and so on, you may notice something, which is you can experience

something, which is you can experience stress. Sure, if you have a stress

stress. Sure, if you have a stress event, you'll get a spike in cortisol

event, you'll get a spike in cortisol and it will come back down. But if

and it will come back down. But if you've ever been outside during the

you've ever been outside during the middle of the day, got some sunlight in

middle of the day, got some sunlight in your eyes, maybe sitting with your eyes

your eyes, maybe sitting with your eyes closed, maybe even relaxing in the sun,

closed, maybe even relaxing in the sun, you'd probably say, "Getting bright

you'd probably say, "Getting bright light in my eyes, getting sunlight in

light in my eyes, getting sunlight in the afternoon keeps me calm. If

the afternoon keeps me calm. If anything, it makes me mellower. It

anything, it makes me mellower. It doesn't tend to wake me up." But

doesn't tend to wake me up." But remember, it was only in the first hour

remember, it was only in the first hour or so after waking up in the morning

or so after waking up in the morning that bright light causes this big

that bright light causes this big inflection in your cortisol and

inflection in your cortisol and contributes to more energy. In the

contributes to more energy. In the afternoon, that system is gated. It's

afternoon, that system is gated. It's shut down. This is what's referred to as

shut down. This is what's referred to as the circadian dead zone in circadian

the circadian dead zone in circadian biology. You can't actually shift your

biology. You can't actually shift your biological clock with light at that

biological clock with light at that time, which doesn't mean that getting

time, which doesn't mean that getting sunlight on your skin or in your eyes

sunlight on your skin or in your eyes isn't a good thing. It indeed is a good

isn't a good thing. It indeed is a good thing. Of course, you want to guard

thing. Of course, you want to guard yourself against too much UV exposure by

yourself against too much UV exposure by wearing clothing or perhaps a

wearing clothing or perhaps a mineral-based sunscreen, etc. But

mineral-based sunscreen, etc. But getting sunlight in the middle of the

getting sunlight in the middle of the day can be a terrific thing for your

day can be a terrific thing for your mood. There are great studies showing

mood. There are great studies showing that it can enhance hormone production,

that it can enhance hormone production, including testosterone and estrogen,

including testosterone and estrogen, feelings of well-being. But indeed,

feelings of well-being. But indeed, getting sunlight and other forms of

getting sunlight and other forms of bright light in your eyes and on your

bright light in your eyes and on your skin in the afternoon tends to make you

skin in the afternoon tends to make you feel kind of relaxed. And that's because

feel kind of relaxed. And that's because that positive feedback loop that the SCN

that positive feedback loop that the SCN can trigger whereby light increases your

can trigger whereby light increases your cortisol is completely shut down from

cortisol is completely shut down from the hours of about noon time or so until

the hours of about noon time or so until about 5 or 6 in the evening. Now I say

about 5 or 6 in the evening. Now I say until about 5 or 6 in the evening

until about 5 or 6 in the evening because in the evening cortisol is going

because in the evening cortisol is going even lower lower. But then something

even lower lower. But then something happens. The gate the opportunity for

happens. The gate the opportunity for light to start triggering increases in

light to start triggering increases in cortisol opens. And as you'll soon

cortisol opens. And as you'll soon learn, not only does it open, but it's

learn, not only does it open, but it's extra sensitive. Put differently in the

extra sensitive. Put differently in the evening past sundown. So, this will be

evening past sundown. So, this will be different different times of year,

different different times of year, different locations on Earth, but about

different locations on Earth, but about two hours after sundown or so, any

two hours after sundown or so, any bright light from an artificial source,

bright light from an artificial source, especially shortwavelength light of the

especially shortwavelength light of the type that comes from LEDs and computer

type that comes from LEDs and computer screens and phones, that sort of thing,

screens and phones, that sort of thing, can cause big increases in cortisol. And

can cause big increases in cortisol. And that, of course, provides a perfect

that, of course, provides a perfect segue for us to talk about the things

segue for us to talk about the things that you should do in the evening and at

that you should do in the evening and at night to make sure that your cortisol is

night to make sure that your cortisol is low and dropping further still. Okay, so

low and dropping further still. Okay, so let's talk about the things to do in the

let's talk about the things to do in the evening and at night in order to quote

evening and at night in order to quote unquote optimize your cortisol levels.

unquote optimize your cortisol levels. And when I say optimize, of course,

And when I say optimize, of course, there's no optimal exact level. There's

there's no optimal exact level. There's no optimal level for one exact time.

no optimal level for one exact time. Everyone's on slightly different

Everyone's on slightly different schedules. I tend to go to sleep

schedules. I tend to go to sleep somewhere between 10:00 p.m. and

somewhere between 10:00 p.m. and midnight most nights. Sometimes it's

midnight most nights. Sometimes it's 9:30. Sometimes I'll stay up past

9:30. Sometimes I'll stay up past midnight. It happens every once in a

midnight. It happens every once in a while. You may go to bed at 8. You may

while. You may go to bed at 8. You may go to bed at 1:00 a.m. The point here is

go to bed at 1:00 a.m. The point here is that we're focused now on the portion of

that we're focused now on the portion of your indogenous naturally generated

your indogenous naturally generated cortisol rhythm that occurs in the hours

cortisol rhythm that occurs in the hours before bedtime when your goal is to get

before bedtime when your goal is to get to sleep and get terrific sleep. And

to sleep and get terrific sleep. And what that requires is that your cortisol

what that requires is that your cortisol is low and continuing to go lower. So

is low and continuing to go lower. So there are various things that you should

there are various things that you should do in the afternoon and evening and

do in the afternoon and evening and nighttime to make sure that pattern

nighttime to make sure that pattern occurs. The first has to do with

occurs. The first has to do with lighting. As I just described, in the

lighting. As I just described, in the evening about two hours after sundown is

evening about two hours after sundown is really when this phase of your cortisol

really when this phase of your cortisol cycle begins where not much light is

cycle begins where not much light is required in order to create big

required in order to create big increases in cortisol, which is the

increases in cortisol, which is the exact opposite of what you want in the

exact opposite of what you want in the evening and at night. You want your

evening and at night. You want your cortisol going down, not up. So, how do

cortisol going down, not up. So, how do you control your lighting in order to

you control your lighting in order to ensure that pattern occurs? There are

ensure that pattern occurs? There are several ways. First of all, you just dim

several ways. First of all, you just dim the indoor lights, right? Dim them as

the indoor lights, right? Dim them as much as possible. Especially overhead

much as possible. Especially overhead lights, the neurons in your eye that

lights, the neurons in your eye that send information about overall

send information about overall luminance, how bright it is in your

luminance, how bright it is in your environment. They're all over your eye,

environment. They're all over your eye, but they reside primarily in the lower

but they reside primarily in the lower twothirds of your eyes because their

twothirds of your eyes because their role is to view the upper visual field.

role is to view the upper visual field. And that's how that circuit is arranged.

And that's how that circuit is arranged. So, if you have to have lights on in

So, if you have to have lights on in your indoor environment at night, which

your indoor environment at night, which most people do, you should dim as many

most people do, you should dim as many lights as you can. Turn off as many

lights as you can. Turn off as many overhead lights as you can. Table lamps

overhead lights as you can. Table lamps are better than overhead lights and

are better than overhead lights and floor lights are better than table

floor lights are better than table lamps. Most people aren't going to

lamps. Most people aren't going to install floor lights. But if you find

install floor lights. But if you find that you're having trouble mellowing out

that you're having trouble mellowing out and getting to sleep, and there isn't

and getting to sleep, and there isn't some other reason for that, like you

some other reason for that, like you drank a bunch of caffeine at 8:00 p.m.

drank a bunch of caffeine at 8:00 p.m. or 6:00 p.m., then dimming the lights is

or 6:00 p.m., then dimming the lights is going to be a terrific idea. Now, the

going to be a terrific idea. Now, the wavelength, the color of those lights

wavelength, the color of those lights can also have a big impact. As I

can also have a big impact. As I mentioned before, you want to avoid

mentioned before, you want to avoid shortwavelength light exposure. So this

shortwavelength light exposure. So this would be your white LED lights, blue

would be your white LED lights, blue lights, green lights if you can. All

lights, green lights if you can. All right? And there are various ways you

right? And there are various ways you can do this. You could purchase a red

can do this. You could purchase a red light bulb. I'm not talking talking

light bulb. I'm not talking talking about red light therapy, but there are

about red light therapy, but there are various sources of red lights that you

various sources of red lights that you can install. They're very inexpensive.

can install. They're very inexpensive. Again, it's not red light therapy. It's

Again, it's not red light therapy. It's just restricted such that I'm only

just restricted such that I'm only getting long wavelength light in my

getting long wavelength light in my eyes. Why? Well, there are a number of

eyes. Why? Well, there are a number of papers showing that if we restrict our

papers showing that if we restrict our visual exposure to medium and long

visual exposure to medium and long wavelength light in the evenings and at

wavelength light in the evenings and at night, it does not have nearly as much

night, it does not have nearly as much impact on increasing cortisol. Now, if

impact on increasing cortisol. Now, if it's very very bright, we're talking

it's very very bright, we're talking like bursting bright red lights, it can

like bursting bright red lights, it can increase cortisol even in the evening.

increase cortisol even in the evening. But if it's relatively bright to dim red

But if it's relatively bright to dim red light or amber colored light of the sort

light or amber colored light of the sort that you would get with an incandescent

that you would get with an incandescent bulb as opposed to an LED bulb, that's

bulb as opposed to an LED bulb, that's going to keep cortisol low. And the

going to keep cortisol low. And the effect of these lighting changes is not

effect of these lighting changes is not trivial. These are meaningful protocols

trivial. These are meaningful protocols that will actually help keep your

that will actually help keep your cortisol low, help keep you calm and

cortisol low, help keep you calm and mellow. And of course, you should dim

mellow. And of course, you should dim the screen on your phone and your

the screen on your phone and your computer. There's actually a way if you

computer. There's actually a way if you have an Apple phone that you can very

have an Apple phone that you can very easily program in a triple click

easily program in a triple click shortcut so that your screen turns red.

shortcut so that your screen turns red. We can provide an instruction of how to

We can provide an instruction of how to do that in the show note captions. It

do that in the show note captions. It takes about 2 minutes to do. I have this

takes about 2 minutes to do. I have this on all my phone devices. So you can

on all my phone devices. So you can triple click on the side and then it

triple click on the side and then it brings your phone screen uh from its

brings your phone screen uh from its standard uh luminance to a basically a

standard uh luminance to a basically a red screen. So it cuts out all the short

red screen. So it cuts out all the short wavelength light. And of course if

wavelength light. And of course if you're interested in using glasses that

you're interested in using glasses that restrict short wavelength light as some

restrict short wavelength light as some of you probably know I worked in

of you probably know I worked in collaboration with ROA glasses to

collaboration with ROA glasses to develop what we call the windown

develop what we call the windown glasses. They're not just blue blockers.

glasses. They're not just blue blockers. They don't just cut out the blue

They don't just cut out the blue wavelengths of the visual spectrum. They

wavelengths of the visual spectrum. They cut out all the short wavelength light

cut out all the short wavelength light that can stimulate the cells that can

that can stimulate the cells that can increase cortisol and so on and so

increase cortisol and so on and so forth. So the glasses are convenient

forth. So the glasses are convenient because oftentimes you don't have

because oftentimes you don't have control over your indoor lighting

control over your indoor lighting environment, right? If you're out to

environment, right? If you're out to dinner or you're in a hotel, you didn't

dinner or you're in a hotel, you didn't bring a red light bulb, this kind of

bring a red light bulb, this kind of thing. You go into the bathroom, you

thing. You go into the bathroom, you know, what are you going to do there if

know, what are you going to do there if the red light bulb is in the bedroom and

the red light bulb is in the bedroom and you this kind of thing. So you could use

you this kind of thing. So you could use those. You could use a red light bulb.

those. You could use a red light bulb. Certainly dim all the lights that you

Certainly dim all the lights that you can. This makes a meaningful and

can. This makes a meaningful and powerful contribution to keeping your

powerful contribution to keeping your cortisol levels low. It will also

cortisol levels low. It will also prevent you from reducing levels of

prevent you from reducing levels of melatonin, which is the hormone that

melatonin, which is the hormone that makes you sleepy at night. So, as

makes you sleepy at night. So, as cortisol is going down, melatonin is

cortisol is going down, melatonin is going up in the evening and at night.

going up in the evening and at night. And that's what you want. You want

And that's what you want. You want cortisol as low as possible. You want

cortisol as low as possible. You want melatonin as high as possible. Keep in

melatonin as high as possible. Keep in mind that bright light, especially short

mind that bright light, especially short wavelength bright light, so blue

wavelength bright light, so blue screens, etc., the type that comes from

screens, etc., the type that comes from white light from screens, unless you do

white light from screens, unless you do something to alter that light, is going

something to alter that light, is going to be a potent stimulus for increasing

to be a potent stimulus for increasing cortisol and for decreasing melatonin.

cortisol and for decreasing melatonin. And here I should remind you that you

And here I should remind you that you know exactly why even moderately bright

know exactly why even moderately bright light, that short wavelength light in

light, that short wavelength light in the evening is so effective at

the evening is so effective at increasing cortisol because cortisol

increasing cortisol because cortisol levels are so low, that negative

levels are so low, that negative feedback loop, right? your hypothalamus

feedback loop, right? your hypothalamus is registering the levels of cortisol in

is registering the levels of cortisol in your system in the evening and they're

your system in the evening and they're very very low. So it is primed to make

very very low. So it is primed to make more cortisol if it needs to. This again

more cortisol if it needs to. This again is an ancient mechanism by which your

is an ancient mechanism by which your brain has learned how to control levels

brain has learned how to control levels of cortisol in your bloodstream so that

of cortisol in your bloodstream so that they're never too high or too low. And

they're never too high or too low. And presumably this creates an adaptive

presumably this creates an adaptive advantage whereby you know if you got

advantage whereby you know if you got into some sort of trouble in the evening

into some sort of trouble in the evening and needed to escape a predator or um or

and needed to escape a predator or um or whatever maybe you need to stay up all

whatever maybe you need to stay up all night in order to search for food

night in order to search for food because food had been scarce in the

because food had been scarce in the previous days. You could do that right

previous days. You could do that right your cortisol levels are very low and

your cortisol levels are very low and you can stimulate them to increase very

you can stimulate them to increase very easily. Put differently it's very easy

easily. Put differently it's very easy to stress at night. It's very easy to

to stress at night. It's very easy to create increases in cortisol because

create increases in cortisol because your indogenous your circadian levels of

your indogenous your circadian levels of cortisol are so low. So you have to be

cortisol are so low. So you have to be very careful not to trigger yourself to

very careful not to trigger yourself to not create these inflections in

not create these inflections in cortisol. If you're somebody who's

cortisol. If you're somebody who's notice that in the evening you tend to

notice that in the evening you tend to be a bit more reactive that things that

be a bit more reactive that things that you see online or different

you see online or different conversations you might have by text or

conversations you might have by text or thoughts within your head tend to make

thoughts within your head tend to make you more anxious later in the day. Well,

you more anxious later in the day. Well, that's probably because you're

that's probably because you're experiencing these sharp inflections in

experiencing these sharp inflections in cortisol relative to your already low,

cortisol relative to your already low, appropriately low, I should say, levels

appropriately low, I should say, levels of baseline cortisol at those times of

of baseline cortisol at those times of evening and night. There are a few other

evening and night. There are a few other things you should do to keep your

things you should do to keep your cortisol low. And then I'll talk about

cortisol low. And then I'll talk about some of the things that you can do to

some of the things that you can do to proactively keep your cortisol low,

proactively keep your cortisol low, meaning the to-dos, not just the don'ts.

meaning the to-dos, not just the don'ts. A couple of other do nots are things

A couple of other do nots are things like ingesting caffeine. This is kind of

like ingesting caffeine. This is kind of an obvious one, right? I tend to drink a

an obvious one, right? I tend to drink a lot of caffeine early in the day for

lot of caffeine early in the day for reasons you now understand.

reasons you now understand. You may drink your caffeine early in the

You may drink your caffeine early in the day as well, perhaps in the early

day as well, perhaps in the early afternoon. If you're having trouble

afternoon. If you're having trouble falling and staying asleep throughout

falling and staying asleep throughout the night, maybe just waking up once in

the night, maybe just waking up once in the middle of the night to use the

the middle of the night to use the bathroom, which is fine. But if you're

bathroom, which is fine. But if you're finding that you're waking up multiple

finding that you're waking up multiple times during the night or you're not

times during the night or you're not waking up feeling fully rested, you

waking up feeling fully rested, you should really explore how late in the

should really explore how late in the day you're continuing to consume

day you're continuing to consume caffeine. I recommend a cut off of about

caffeine. I recommend a cut off of about 2 p.m. Now, I'm very caffeine tolerant,

2 p.m. Now, I'm very caffeine tolerant, so for some people, noon might be the

so for some people, noon might be the cut off. For other people, 4 p.m. might

cut off. For other people, 4 p.m. might be that cut off. But in general, because

be that cut off. But in general, because most people go to sleep sometime between

most people go to sleep sometime between 9:30 p.m. and 11:30 p.m., it's a good

9:30 p.m. and 11:30 p.m., it's a good idea to cut your caffeine intake off

idea to cut your caffeine intake off somewhere around 2:30 or 3 p.m. at the

somewhere around 2:30 or 3 p.m. at the very latest so that you can fall and

very latest so that you can fall and stay asleep easily. Remember, caffeine

stay asleep easily. Remember, caffeine is not necessarily increasing your

is not necessarily increasing your cortisol that much if you're a chronic

cortisol that much if you're a chronic caffeine user, but it's extending the

caffeine user, but it's extending the life of cortisol so that that cortisol

life of cortisol so that that cortisol curve, that level of cortisol in your

curve, that level of cortisol in your bloodstream is going to come down more

bloodstream is going to come down more slowly if you're drinking caffeine in

slowly if you're drinking caffeine in the late afternoon. The other one is of

the late afternoon. The other one is of course to limit your stress. Now I've

course to limit your stress. Now I've done entire episodes about stress and

done entire episodes about stress and stress is a multiaceted thing. We can't

stress is a multiaceted thing. We can't always limit our stress. Life, I should

always limit our stress. Life, I should say even a good life includes stress,

say even a good life includes stress, short-term stress, long-term stress. And

short-term stress, long-term stress. And we'll talk more about chronic long-term

we'll talk more about chronic long-term stress in a little bit. We're certainly

stress in a little bit. We're certainly going to talk about burnout and the

going to talk about burnout and the different types of burnout that can

different types of burnout that can result from different kinds of stress.

result from different kinds of stress. But here's the key point about limiting

But here's the key point about limiting your stress. The best things you can do

your stress. The best things you can do for stress involve controlling your

for stress involve controlling your stress response in real time. Okay? I'm

stress response in real time. Okay? I'm a big fan of meditation. I'm a big fan

a big fan of meditation. I'm a big fan of getting great sleep every night. I'm

of getting great sleep every night. I'm a big fan of vacations. However, when

a big fan of vacations. However, when stress hits, we don't often have the

stress hits, we don't often have the opportunity to take a vacation, get a

opportunity to take a vacation, get a massage, do meditation. If you do,

massage, do meditation. If you do, great. But most people don't have that

great. But most people don't have that level of control over their life in the

level of control over their life in the moment. So having tools that you can

moment. So having tools that you can deploy to deal with stress in real time

deploy to deal with stress in real time and bring your levels of what we call

and bring your levels of what we call sympathetic autonomic nervous system

sympathetic autonomic nervous system activity which is just nerd speak for

activity which is just nerd speak for stress down is going to be very useful

stress down is going to be very useful and the best tool that I'm aware of

and the best tool that I'm aware of that's backed by terrific science not

that's backed by terrific science not just from my lab I have been involved in

just from my lab I have been involved in some of the science but from other

some of the science but from other laboratories as well and the body of

laboratories as well and the body of research on this is ever expanding and

research on this is ever expanding and it all points in the same direction

it all points in the same direction which is that exhale emphasized

which is that exhale emphasized breathing slows your heart rate down

breathing slows your heart rate down through a process called respiratory

through a process called respiratory sinus arrhythmia

sinus arrhythmia and exhale emphasized breathing engages

and exhale emphasized breathing engages the diaphragm which helps balance levels

the diaphragm which helps balance levels of carbon dioxide and oxygen in your

of carbon dioxide and oxygen in your bloodstream and brain in ways that bring

bloodstream and brain in ways that bring your levels of stress down all very

your levels of stress down all very quickly in fact and I know some of you

quickly in fact and I know some of you have heard this before the fastest way

have heard this before the fastest way to calm down in real time is going to be

to calm down in real time is going to be the so-called physiological sigh which

the so-called physiological sigh which is just a big deep inhale through your

is just a big deep inhale through your nose then a second sharp inhale to try

nose then a second sharp inhale to try and maximally inflate your lungs and

and maximally inflate your lungs and then a long exhale until your lungs are

then a long exhale until your lungs are empty. And that long exhale should be

empty. And that long exhale should be done through your mouth. Even though

done through your mouth. Even though I've demonstrated this many times

I've demonstrated this many times before, I'm going to demonstrate it

before, I'm going to demonstrate it again for those of you that haven't seen

again for those of you that haven't seen it. It goes like this.

All right. Can feel my heart rate go down. You probably even just hear it in

down. You probably even just hear it in my voice. the the tamber of the voice

my voice. the the tamber of the voice and your levels of autonomic activation

and your levels of autonomic activation are very closely linked. We all know

are very closely linked. We all know this because when people are really

this because when people are really stressed they sound stressed and when

stressed they sound stressed and when they're relaxed they sound more down

they're relaxed they sound more down here. Okay. It's really key that the

here. Okay. It's really key that the first inhale be a big long deliberate

first inhale be a big long deliberate inhale through your nose. It's really

inhale through your nose. It's really key that the second inhale be also

key that the second inhale be also through your nose. Even though it's a

through your nose. Even though it's a sharp little inhale where you're not

sharp little inhale where you're not sneaking much air in, it causes maximal

sneaking much air in, it causes maximal inflation of all the little sacks in

inflation of all the little sacks in your lungs. And then that allows you to

your lungs. And then that allows you to maximally offload carbon dioxide when

maximally offload carbon dioxide when you do that long to lungs empty exhale.

you do that long to lungs empty exhale. The whole thing, as you just saw,

The whole thing, as you just saw, probably takes about 30 40 seconds,

probably takes about 30 40 seconds, maybe a minute maximum. And it is the

maybe a minute maximum. And it is the fastest and most effective way to calm

fastest and most effective way to calm yourself down in real time. So if you're

yourself down in real time. So if you're experiencing stress, especially in the

experiencing stress, especially in the evening and nighttime hours, do one to

evening and nighttime hours, do one to three physiological size. If you can't

three physiological size. If you can't remember to do that because you're so

remember to do that because you're so stressed, just do some emphasized exhale

stressed, just do some emphasized exhale breathing. Just just think about dumping

breathing. Just just think about dumping your air through your mouth until your

your air through your mouth until your lungs are empty and then do a

lungs are empty and then do a physiological sigh or two. I can't

physiological sigh or two. I can't overemphasize just how powerful this

overemphasize just how powerful this tool is. There have been now recordings

tool is. There have been now recordings of what's going on in the brain. People

of what's going on in the brain. People have looked at what's happening with

have looked at what's happening with carbon dioxide and oxygen ratios. Your

carbon dioxide and oxygen ratios. Your heart rate slows down. There are a bunch

heart rate slows down. There are a bunch of things that all contribute to

of things that all contribute to shifting your autonomic nervous system

shifting your autonomic nervous system from a more sympathetic activated mode

from a more sympathetic activated mode to parasympathetic so-called rest and

to parasympathetic so-called rest and digest mode. And it happens very, very

digest mode. And it happens very, very quickly. So, use breathing as a way to

quickly. So, use breathing as a way to deal with stress in the evening. Again,

deal with stress in the evening. Again, it's a potent technique and it's one

it's a potent technique and it's one that then puts you into the mental frame

that then puts you into the mental frame of being able to do the other things

of being able to do the other things that you need to do in order to keep

that you need to do in order to keep your cortisol low, like make sure that

your cortisol low, like make sure that the lights are dim, to make sure that

the lights are dim, to make sure that you're not engaging in any kind of

you're not engaging in any kind of texting or online activity late at night

texting or online activity late at night that's going to further exacerbate your

that's going to further exacerbate your stress. The diabolical thing about

stress. The diabolical thing about stress is that when we are more

stress is that when we are more stressed, when our sympathetic nervous

stressed, when our sympathetic nervous system is activated, we tend to do more

system is activated, we tend to do more things that make us more stressed. This

things that make us more stressed. This has to do with some of the adaptive

has to do with some of the adaptive nature of stress, why it's wired into us

nature of stress, why it's wired into us in the way that it is. But what I can

in the way that it is. But what I can tell you is if you can bring your levels

tell you is if you can bring your levels of autonomic activation down, calm

of autonomic activation down, calm yourself down, you have a lot more

yourself down, you have a lot more agency and control to direct your

agency and control to direct your behavior and even to direct your

behavior and even to direct your thinking, the patterns of internal

thinking, the patterns of internal dialogue. And then you can navigate your

dialogue. And then you can navigate your nighttime and evening much more

nighttime and evening much more effectively. Even if you are facing a

effectively. Even if you are facing a night where you know you're going to get

night where you know you're going to get less sleep, right? The thoughts about,

less sleep, right? The thoughts about, oh, well, what if then if I can't fall

oh, well, what if then if I can't fall asleep and then tomorrow? All of that

asleep and then tomorrow? All of that can be dealt with if you just bring your

can be dealt with if you just bring your levels of autonomic activation down. So,

levels of autonomic activation down. So, the breathing tool plus dimming the

the breathing tool plus dimming the lights is going to be very effective for

lights is going to be very effective for doing that. The other thing that you can

doing that. The other thing that you can do to bring your cortisol levels down in

do to bring your cortisol levels down in the evening and at night time is to

the evening and at night time is to consume some starchy carbohydrates. Now,

consume some starchy carbohydrates. Now, I know I've talked a lot before about

I know I've talked a lot before about how most people should probably not eat

how most people should probably not eat for the two hours before they go to

for the two hours before they go to sleep or ideally even the three hours

sleep or ideally even the three hours before they go to sleep. I'm gonna be

before they go to sleep. I'm gonna be real honest with you. I find it hard to

real honest with you. I find it hard to fall asleep when I'm really hungry. So,

fall asleep when I'm really hungry. So, if it means having a small snack an hour

if it means having a small snack an hour or even 30 minutes before bed, I'll

or even 30 minutes before bed, I'll sometimes do that. But ideally, you're

sometimes do that. But ideally, you're not eating anything for about two hours

not eating anything for about two hours before you go to sleep. However, if you

before you go to sleep. However, if you just have such gnawing hunger that you

just have such gnawing hunger that you can't fall asleep, then you're going to

can't fall asleep, then you're going to have to eat something closer to bedtime.

have to eat something closer to bedtime. Right? I think uh we should give

Right? I think uh we should give ourselves permission to strike a balance

ourselves permission to strike a balance between not having gnawing hunger that

between not having gnawing hunger that prevents us from sleeping and also not

prevents us from sleeping and also not eating too close to bedtime, which can

eating too close to bedtime, which can impair the quality of your sleep. And

impair the quality of your sleep. And indeed it can also impair the release of

indeed it can also impair the release of growth hormone in the first hours of

growth hormone in the first hours of sleep. So what I recommend is eating in

sleep. So what I recommend is eating in the evening and at night time. I usually

the evening and at night time. I usually eat dinner somewhere around, you know,

eat dinner somewhere around, you know, ideally for me it would be 6:30 to 8:30

ideally for me it would be 6:30 to 8:30 somewhere in there. I'm flexible with

somewhere in there. I'm flexible with these things depending on my schedule,

these things depending on my schedule, depending on the day. But if I'm going

depending on the day. But if I'm going to eat dinner somewhere around 7:30 p.m.

to eat dinner somewhere around 7:30 p.m. I try to get some starchy carbohydrates

I try to get some starchy carbohydrates in that meal. I tend to eat pretty

in that meal. I tend to eat pretty moderate to low carb throughout the day.

moderate to low carb throughout the day. And then in the evening for my last

And then in the evening for my last meal, which again comes around 7:30 p.m.

meal, which again comes around 7:30 p.m. for me, 7 p.m. I make sure that I have

for me, 7 p.m. I make sure that I have some starches. I have some rice or I

some starches. I have some rice or I have some potatoes or yams or, you know,

have some potatoes or yams or, you know, I like clean starches, so I tend to

I like clean starches, so I tend to focus on those things. Maybe some

focus on those things. Maybe some homemade pasta, whatever you're eating

homemade pasta, whatever you're eating for starches. What you'll find is that

for starches. What you'll find is that eating starches in the evening will help

eating starches in the evening will help keep your cortisol low. And guess what?

keep your cortisol low. And guess what? It's absolutely obvious why that would

It's absolutely obvious why that would be. Also, guess what? You know why? You

be. Also, guess what? You know why? You know the mechanism. Remember, cortisol's

know the mechanism. Remember, cortisol's main job is not to deal with stress. It

main job is not to deal with stress. It does that, but it's to deploy blood

does that, but it's to deploy blood glucose so that you can deal, yes, with

glucose so that you can deal, yes, with stress, but with all sorts of things in

stress, but with all sorts of things in your schedule. Anything that requires

your schedule. Anything that requires energy and activity and certainly energy

energy and activity and certainly energy of the brain, but also energy of the

of the brain, but also energy of the body. So when you hear that there are

body. So when you hear that there are quote unquote comfort foods, those foods

quote unquote comfort foods, those foods tend to be things that are very

tend to be things that are very carbohydrate laden because those

carbohydrate laden because those increase your blood glucose. And when

increase your blood glucose. And when your blood glucose levels are elevated,

your blood glucose levels are elevated, cortisol is not as readily released. I'm

cortisol is not as readily released. I'm going to say that again. When your blood

going to say that again. When your blood glucose levels are elevated, your

glucose levels are elevated, your cortisol levels tend to stay low as well

cortisol levels tend to stay low as well because it's not as readily released.

because it's not as readily released. So, there's a reason why people find

So, there's a reason why people find that carbohydrates kind of calm them

that carbohydrates kind of calm them down, that they're comfort foods, and

down, that they're comfort foods, and that they relax them. It's because they

that they relax them. It's because they don't directly suppress cortisol, but

don't directly suppress cortisol, but they act through the blood sugar

they act through the blood sugar regulation mechanisms that feed back to

regulation mechanisms that feed back to the hypothalamus to control release of

the hypothalamus to control release of cortisol. There are a couple steps there

cortisol. There are a couple steps there in between, but think about it. the

in between, but think about it. the hypothalamus, this structure over the

hypothalamus, this structure over the roof of your mouth that contains the

roof of your mouth that contains the neurons that can trigger the release of

neurons that can trigger the release of more cortisol or suppress its release.

more cortisol or suppress its release. They're in a position because remember

They're in a position because remember they're parentricular and they have

they're parentricular and they have access to what's going on in the

access to what's going on in the bloodstream to register levels of blood

bloodstream to register levels of blood glucose. And so when blood glucose

glucose. And so when blood glucose levels are elevated, and I'm not talking

levels are elevated, and I'm not talking about extra high or, you know,

about extra high or, you know, pathologically high. I'm talking about,

pathologically high. I'm talking about, you know, after you have some pasta or

you know, after you have some pasta or you have a a bowl of rice or you have

you have a a bowl of rice or you have some oatmeal or whatever your favorite

some oatmeal or whatever your favorite starchy carbohydrate is, the probability

starchy carbohydrate is, the probability that you're going to release cortisol is

that you're going to release cortisol is going to be reduced. And the probability

going to be reduced. And the probability that you're going to continue to make

that you're going to continue to make cortisol at high levels is going to be

cortisol at high levels is going to be reduced. So, in the evening or at least

reduced. So, in the evening or at least for your last meal of the day, having

for your last meal of the day, having some starches if that's within your

some starches if that's within your nutritional plan is a good idea if your

nutritional plan is a good idea if your goal is to keep cortisol low. And guess

goal is to keep cortisol low. And guess what? Your goal should be to keep

what? Your goal should be to keep cortisol low because you want to be

cortisol low because you want to be relaxed in the evening and be able to

relaxed in the evening and be able to sleep easily. Now, this opens up a

sleep easily. Now, this opens up a broader conversation about what

broader conversation about what nutrition does in in its different

nutrition does in in its different forms, high carb, low carb, etc. to

forms, high carb, low carb, etc. to cortisol. Here's a key takeaway, and I'm

cortisol. Here's a key takeaway, and I'm going to keep this very brief because in

going to keep this very brief because in a future episode, we could really go

a future episode, we could really go down the rabbit hole of how different

down the rabbit hole of how different diets impact different hormones,

diets impact different hormones, including cortisol. But the big takeaway

including cortisol. But the big takeaway here is they've done studies that

here is they've done studies that explore low carbohydrate diets versus

explore low carbohydrate diets versus more typical carbohydrate diets. When I

more typical carbohydrate diets. When I say low versus typical, the general

say low versus typical, the general contour of these across studies is

contour of these across studies is something like this. What they call low

something like this. What they call low carb means fewer than 30% of calories

carb means fewer than 30% of calories coming from carbohydrate. So here's the

coming from carbohydrate. So here's the key takeaway. If somebody goes on a low

key takeaway. If somebody goes on a low carbohydrate diet and they've not been

carbohydrate diet and they've not been on a low carbohydrate diet, so fewer

on a low carbohydrate diet, so fewer than 30% of daily calories from

than 30% of daily calories from carbohydrates, maybe even lower. So it

carbohydrates, maybe even lower. So it could be, you know, 5%, could be 20%,

could be, you know, 5%, could be 20%, but relatively low carbohydrates. For

but relatively low carbohydrates. For the first three weeks that they're on

the first three weeks that they're on that diet, you see a significant, it's

that diet, you see a significant, it's not an enormous, but you see a

not an enormous, but you see a statistically significant increase in

statistically significant increase in cortisol. And it matches the normal

cortisol. And it matches the normal endogenous pattern that they already

endogenous pattern that they already which frankly everybody expresses, which

which frankly everybody expresses, which is higher in the morning, lower in the

is higher in the morning, lower in the afternoon and evening. So it's not like

afternoon and evening. So it's not like the the endogenous pattern is thrown

the the endogenous pattern is thrown off. It's just that curve is kind of

off. It's just that curve is kind of shifted up a bit at various points, not

shifted up a bit at various points, not every point. However, after about three

every point. However, after about three weeks on that low carbohydrate diet, it

weeks on that low carbohydrate diet, it normalizes. It comes back to their

normalizes. It comes back to their original level. Now, there's a lot of

original level. Now, there's a lot of opportunity for speculation in there.

opportunity for speculation in there. Like, we could say, wait, after three

Like, we could say, wait, after three weeks, the people on the low carb diet,

weeks, the people on the low carb diet, their cortisol levels came back down.

their cortisol levels came back down. Does that mean that their blood glucose

Does that mean that their blood glucose levels went up? That doesn't appear to

levels went up? That doesn't appear to be the reason. There could be some other

be the reason. There could be some other compensatory mechanisms, but the the

compensatory mechanisms, but the the basic takeaway here is if you're on a

basic takeaway here is if you're on a low carbohydrate diet already and that's

low carbohydrate diet already and that's working for you, you're able to sleep at

working for you, you're able to sleep at night just fine. And I think that's

night just fine. And I think that's probably the the key um thing that you

probably the the key um thing that you should be asking yourself. You know, if

should be asking yourself. You know, if you're on a low carbohydrate diet, how's

you're on a low carbohydrate diet, how's your sleep? If your sleep is great,

your sleep? If your sleep is great, terrific. If it's not, maybe you want to

terrific. If it's not, maybe you want to explore introducing some starchy

explore introducing some starchy carbohydrates to your last meal of the

carbohydrates to your last meal of the day. See how that goes. In any case, if

day. See how that goes. In any case, if you're on a low carbohydrate diet and

you're on a low carbohydrate diet and you're sleeping fine, I wouldn't worry

you're sleeping fine, I wouldn't worry about its net impact on your cortisol

about its net impact on your cortisol because the studies I just described

because the studies I just described point to the fact that it's not

point to the fact that it's not chronically long-term increasing your

chronically long-term increasing your cortisol. If you're somebody who's

cortisol. If you're somebody who's moving from a higher carbohydrate diet

moving from a higher carbohydrate diet to a lower carbohydrate diet and you're

to a lower carbohydrate diet and you're noticing that you're, I don't know,

noticing that you're, I don't know, feeling a bit more stressed, higher

feeling a bit more stressed, higher levels of sympathetic autonomic arousal,

levels of sympathetic autonomic arousal, you're feeling a little more activated,

you're feeling a little more activated, keep in mind if you're still in the

keep in mind if you're still in the first three weeks of that transition,

first three weeks of that transition, that's to be expected. Your cortisol

that's to be expected. Your cortisol levels are shifted upward a bit. See how

levels are shifted upward a bit. See how you feel in the fourth and fifth week

you feel in the fourth and fifth week and then assess if it's right for you.

and then assess if it's right for you. Again, the relationship between starchy

Again, the relationship between starchy carbohydrates, glucose increases, and

carbohydrates, glucose increases, and the relationship between cortisol being

the relationship between cortisol being a mobilizer of glucose makes it all

a mobilizer of glucose makes it all very, very clear as to why there's this

very, very clear as to why there's this relationship between carbohydrate intake

relationship between carbohydrate intake and cortisol, they're in a kind of a a

and cortisol, they're in a kind of a a reciprocal relationship. Now, the one

reciprocal relationship. Now, the one caveat to that is indeed if you are

caveat to that is indeed if you are dealing with metabolic syndrome, like

dealing with metabolic syndrome, like you are um insulin insensitive because

you are um insulin insensitive because you've been ingesting too many calories

you've been ingesting too many calories or too many carbohydrates in particular,

or too many carbohydrates in particular, too many simple sugars, etc., are all

too many simple sugars, etc., are all the things that can start to lead to

the things that can start to lead to insulin insensitivity where you start

insulin insensitivity where you start cranking out more and more glucose

cranking out more and more glucose because your insulin isn't doing such a

because your insulin isn't doing such a good job of of uh getting that glucose

good job of of uh getting that glucose to your cells. What we call insulin

to your cells. What we call insulin insensitivity nowadays people refer to

insensitivity nowadays people refer to as metabolic syndrome, although that's a

as metabolic syndrome, although that's a much bigger theme. Well, then keep in

much bigger theme. Well, then keep in mind that your cortisol levels will go

mind that your cortisol levels will go up as you have less ability to use the

up as you have less ability to use the glucose that you're making. And guess

glucose that you're making. And guess what? That makes perfect sense because

what? That makes perfect sense because as you can't use the glucose that you're

as you can't use the glucose that you're making, it doesn't matter if your blood

making, it doesn't matter if your blood glucose levels are high because that

glucose levels are high because that hypothalamus, it also needs to respond

hypothalamus, it also needs to respond to glucose in an insulin dependent way.

to glucose in an insulin dependent way. It needs to actually be able to use

It needs to actually be able to use those high levels of glucose. So again,

those high levels of glucose. So again, the relationship between glucose and

the relationship between glucose and insulin sensitivity and and cortisol all

insulin sensitivity and and cortisol all jibes perfectly well when we think about

jibes perfectly well when we think about mechanisms. And the reason I'm going

mechanisms. And the reason I'm going into all of this is so that you can have

into all of this is so that you can have a thoughtful look at your nutrition.

a thoughtful look at your nutrition. What are you eating? What percentage of

What are you eating? What percentage of it comes from starchy carbohydrates? How

it comes from starchy carbohydrates? How are those distributed across the day?

are those distributed across the day? When are you stressed? How stressed are

When are you stressed? How stressed are you? Are you, you know, just having a

you? Are you, you know, just having a really light dinner and you're feeling

really light dinner and you're feeling like kind of anxious at night? Are you

like kind of anxious at night? Are you got bright lights on? Just as for

got bright lights on? Just as for controlling your cortisol in the

controlling your cortisol in the morning, you want to stack various

morning, you want to stack various things, bright light exposure, caffeine,

things, bright light exposure, caffeine, hydration, exercise, etc. In the

hydration, exercise, etc. In the evening, in order to get your cortisol

evening, in order to get your cortisol levels right, in order to be able to

levels right, in order to be able to fall and stay deeply asleep, you want to

fall and stay deeply asleep, you want to also stack these various things. No

also stack these various things. No one's perfect about all of them. And if

one's perfect about all of them. And if you can't control one of them, let's say

you can't control one of them, let's say you're under the bright lights at night

you're under the bright lights at night because you're working late or you're at

because you're working late or you're at a concert, fine. That's life. You know,

a concert, fine. That's life. You know, that's just kind of what a good life is.

that's just kind of what a good life is. I don't think optimizing means not

I don't think optimizing means not living or going to a concert, you know,

living or going to a concert, you know, this kind of thing or being in a

this kind of thing or being in a restaurant. You need to live and enjoy

restaurant. You need to live and enjoy your life. But then maybe you do a few

your life. But then maybe you do a few other things to be able to try and bring

other things to be able to try and bring your cortisol levels down that evening.

your cortisol levels down that evening. Things that are easily accessible and

Things that are easily accessible and that are going to allow you to achieve

that are going to allow you to achieve what you want, which is to get a great

what you want, which is to get a great night's sleep. Let's take a moment and

night's sleep. Let's take a moment and talk about exercise late in the day. And

talk about exercise late in the day. And when I say late in the day, I mean

when I say late in the day, I mean anytime after sundown, right? I think by

anytime after sundown, right? I think by now you already are realizing that the

now you already are realizing that the kind of ideal situation, regardless of

kind of ideal situation, regardless of whether or not you wake up later in the

whether or not you wake up later in the day or you wake up at 5:00 a.m. or

day or you wake up at 5:00 a.m. or you're like Jaco, you wake up at 4:30

you're like Jaco, you wake up at 4:30 a.m. and you get into your exercise

a.m. and you get into your exercise right away. The ideal situation for your

right away. The ideal situation for your cortisol rhythm would be to exercise

cortisol rhythm would be to exercise early in the day. You know, I I realize

early in the day. You know, I I realize not everyone is an early riser. So when

not everyone is an early riser. So when they hear that, they think, "Oh, I don't

they hear that, they think, "Oh, I don't want to exercise early in the day or I

want to exercise early in the day or I can't." I'm not saying you necessarily

can't." I'm not saying you necessarily have to exercise right as you wake up.

have to exercise right as you wake up. But when you are thinking about your

But when you are thinking about your cortisol rhythm, the ideal pattern of

cortisol rhythm, the ideal pattern of exercise and cortisol release would be

exercise and cortisol release would be where you exercise early in the day

where you exercise early in the day after sunlight exposure or under bright

after sunlight exposure or under bright light exposure. We talked about all that

light exposure. We talked about all that before, but let's face it, some people

before, but let's face it, some people can't exercise early in the day and

can't exercise early in the day and certainly not every day. We have

certainly not every day. We have schedules, we have constraints, and it's

schedules, we have constraints, and it's very important that we get our

very important that we get our resistance training and it's very

resistance training and it's very important that we get our cardiovascular

important that we get our cardiovascular exercise on a regular basis. So, if

exercise on a regular basis. So, if you're somebody who prefers to exercise

you're somebody who prefers to exercise at noon time or 1:00 p.m. or 2 p.m. or 3

at noon time or 1:00 p.m. or 2 p.m. or 3 p.m., great. You already know based on

p.m., great. You already know based on what we described about the indogenous

what we described about the indogenous pattern of cortisol release that that's

pattern of cortisol release that that's a time of day when it's really hard to

a time of day when it's really hard to trigger a positive feedback loop on

trigger a positive feedback loop on cortisol. So, if you have a really

cortisol. So, if you have a really grueling, hard, intense workout at 2

grueling, hard, intense workout at 2 p.m. and before that you drink an energy

p.m. and before that you drink an energy drink or a big cup of coffee or if

drink or a big cup of coffee or if you're me some yerba mate plus a big cup

you're me some yerba mate plus a big cup of coffee, maybe an alpha GPC every once

of coffee, maybe an alpha GPC every once in a while. I'll do that and then hit

in a while. I'll do that and then hit the gym really hard in the early

the gym really hard in the early afternoon. You know, I prefer to do that

afternoon. You know, I prefer to do that in the morning and I don't always take

in the morning and I don't always take all those things before I work out,

all those things before I work out, right? Only before resistance training

right? Only before resistance training do I drink caffeine usually. And only

do I drink caffeine usually. And only before really hard workouts do I do

before really hard workouts do I do things besides drink caffeine. and I'll

things besides drink caffeine. and I'll do caffeine and alpha GPC and you know

do caffeine and alpha GPC and you know in some cases a lot of caffeine but I

in some cases a lot of caffeine but I get it you know some of you like to work

get it you know some of you like to work out in the afternoon and actually if you

out in the afternoon and actually if you look at the data on resistance training

look at the data on resistance training and athletic performance the bulk of it

and athletic performance the bulk of it points to the fact that performance at

points to the fact that performance at at those activities strength tends to be

at those activities strength tends to be greater in the afternoon as opposed to

greater in the afternoon as opposed to the morning for most people but the

the morning for most people but the basic takeaway is train when you can

basic takeaway is train when you can train when it's available to you but you

train when it's available to you but you don't want to spike your cortisol too

don't want to spike your cortisol too late in the day so that it disrupts your

late in the day so that it disrupts your sleep. So, the good news is that if you

sleep. So, the good news is that if you train resistance training or

train resistance training or cardiovascular exercise, doesn't matter,

cardiovascular exercise, doesn't matter, or a combination of the two, if that's

or a combination of the two, if that's what you're doing, if you end up doing

what you're doing, if you end up doing that in the early afternoon or even as

that in the early afternoon or even as late as sundown, you're probably going

late as sundown, you're probably going to be okay. Your cortisol rhythm is

to be okay. Your cortisol rhythm is still going to continue to drop. Your

still going to continue to drop. Your indogenous cortisol rhythm is going to

indogenous cortisol rhythm is going to continue to drop into the late evening

continue to drop into the late evening and nighttime hours, and you'll be

and nighttime hours, and you'll be allowed to sleep. Yes, you will have to

allowed to sleep. Yes, you will have to do certain things to ensure that

do certain things to ensure that happens. I would suggest eating some

happens. I would suggest eating some starchy carbohydrates, especially after

starchy carbohydrates, especially after a hard resistance training workout that

a hard resistance training workout that comes later in the day. A hard that is a

comes later in the day. A hard that is a moderate to highintensity exercise

moderate to highintensity exercise session has been shown to triple or

session has been shown to triple or quadruple your cortisol levels when it

quadruple your cortisol levels when it comes later in the day or in the

comes later in the day or in the evening. And remember, that's a time

evening. And remember, that's a time when your basil, your indogenous

when your basil, your indogenous cortisol levels are very, very low. So,

cortisol levels are very, very low. So, you get this big inflection in cortisol

you get this big inflection in cortisol from the workout. So, if you're going to

from the workout. So, if you're going to work out much later in the day, like a

work out much later in the day, like a like you're getting off work at 5 or 6

like you're getting off work at 5 or 6 p.m. or 7:00 p.m. I've had phases of my

p.m. or 7:00 p.m. I've had phases of my life when this was the case for me and I

life when this was the case for me and I still want to get my gym workout in and

still want to get my gym workout in and it's bright lights in the gym. I wasn't

it's bright lights in the gym. I wasn't somebody who wore sunglasses in the gym.

somebody who wore sunglasses in the gym. Sorry. Back then, we didn't have the

Sorry. Back then, we didn't have the windown glasses. I wish I had had them.

windown glasses. I wish I had had them. They would be great for a gym workout,

They would be great for a gym workout, but I will caution you. Uh, those

but I will caution you. Uh, those glasses do make it hard to see certain

glasses do make it hard to see certain boundaries between objects, and you

boundaries between objects, and you always want to prioritize safety over

always want to prioritize safety over everything else. So, if you're in a gym,

everything else. So, if you're in a gym, bright lights, working out at 5 or 6

bright lights, working out at 5 or 6 p.m., you do your hard workout, when you

p.m., you do your hard workout, when you walk out of there, your cortisol levels

walk out of there, your cortisol levels are ratcheted way up. This is just the

are ratcheted way up. This is just the reality, and there are good data on

reality, and there are good data on this. Now, that's not necessarily a

this. Now, that's not necessarily a problem, but your goal is to fall asleep

problem, but your goal is to fall asleep that night. So, it would be very wise to

that night. So, it would be very wise to certainly get some quality protein, but

certainly get some quality protein, but also some starchy carbohydrate, probably

also some starchy carbohydrate, probably some fruit or something else to really

some fruit or something else to really get your glycogen stores uh replenished

get your glycogen stores uh replenished again. But you're also going to want to

again. But you're also going to want to do some long exhale breathing. Maybe

do some long exhale breathing. Maybe just take two or three minutes and do

just take two or three minutes and do some long exhale breathing after your

some long exhale breathing after your workout in your car before you drive

workout in your car before you drive home or when you get home. You want to

home or when you get home. You want to take a hot shower. Great. If you can sit

take a hot shower. Great. If you can sit in a sauna, then take a a warm shower,

in a sauna, then take a a warm shower, kind of a neutral shower, not a cold

kind of a neutral shower, not a cold shower that's going to like blast your

shower that's going to like blast your your stress levels up. You know, take a

your stress levels up. You know, take a nice mellow shower. You just want to do

nice mellow shower. You just want to do some things to bring your cortisol

some things to bring your cortisol levels down, increase the levels of that

levels down, increase the levels of that parasympathetic autonomic activity. long

parasympathetic autonomic activity. long exhale breathing, starchy carbohydrates,

exhale breathing, starchy carbohydrates, dim the lights. Hot shower is great,

dim the lights. Hot shower is great, sauna if you have access to it. Take

sauna if you have access to it. Take everything down a notch. And then

everything down a notch. And then certainly certainly don't stimulate your

certainly certainly don't stimulate your nervous system with bright light of any

nervous system with bright light of any kind, right? Red light, dim light,

kind, right? Red light, dim light, windown glasses, all that's going to

windown glasses, all that's going to help you. But don't get on your phone or

help you. But don't get on your phone or computer right before getting into bed

computer right before getting into bed because you've already spiked your

because you've already spiked your cortisol from that workout and your

cortisol from that workout and your basil cortisol levels are low. And so

basil cortisol levels are low. And so it's a perfect time to send yourself

it's a perfect time to send yourself into later hours of the night when your

into later hours of the night when your cortisol is way too high. And the big

cortisol is way too high. And the big problem there is not only will it

problem there is not only will it disrupt your nighttime sleep, but it

disrupt your nighttime sleep, but it also disrupts your next morning cortisol

also disrupts your next morning cortisol levels. I'm going to remind you how that

levels. I'm going to remind you how that happens in a moment. But before we do

happens in a moment. But before we do that, I'm going to remind you of this

that, I'm going to remind you of this really terrific study that we discussed

really terrific study that we discussed at the beginning of this episode was

at the beginning of this episode was I'll repeat the title again. 24-hour

I'll repeat the title again. 24-hour pattern of the episodic secretion of

pattern of the episodic secretion of cortisol in normal subjects. And

cortisol in normal subjects. And remember, there's this phase one,

remember, there's this phase one, they've referred to it as a 6-h hour

they've referred to it as a 6-h hour period of minimal secrettory activity.

period of minimal secrettory activity. That means extremely low levels of

That means extremely low levels of cortisol being released that spans from

cortisol being released that spans from 4 hours before and 2 hours after lights

4 hours before and 2 hours after lights out. 4 hours before and 2 hours after

out. 4 hours before and 2 hours after going to sleep.

going to sleep. That's when you want your cortisol

That's when you want your cortisol lowest. So, if you're working out in the

lowest. So, if you're working out in the late evening and closer to sleep, you're

late evening and closer to sleep, you're going to need to do a number of things

going to need to do a number of things to really try and offset any increases

to really try and offset any increases in cortisol. It's so critical that you

in cortisol. It's so critical that you get this phase one correct. And the

get this phase one correct. And the reason is if your cortisol is spiked,

reason is if your cortisol is spiked, then even if you do a bunch of things to

then even if you do a bunch of things to be able to fall asleep, you're going to

be able to fall asleep, you're going to blunt your next morning cortisol. And

blunt your next morning cortisol. And you know why that would be the case?

you know why that would be the case? Think about it.

Think about it. The whole rhythm in cortisol is

The whole rhythm in cortisol is generated by this negative feedback loop

generated by this negative feedback loop where if cortisol levels get too high,

where if cortisol levels get too high, your hypothalamus suppresses this the

your hypothalamus suppresses this the creation of more cortisol. So if at

creation of more cortisol. So if at night when your cortisol is supposed to

night when your cortisol is supposed to be especially low, you spike your

be especially low, you spike your cortisol and it stays up too long, you

cortisol and it stays up too long, you don't do things to bring it down after a

don't do things to bring it down after a workout or you drank too much caffeine

workout or you drank too much caffeine before that workout and then you really

before that workout and then you really are up late and the whole thing starts

are up late and the whole thing starts to span into the hours that you really

to span into the hours that you really should be sleeping. What's going to

should be sleeping. What's going to happen? What's going to happen is the

happen? What's going to happen is the next morning your cortisol levels are

next morning your cortisol levels are going to be suppressed because your

going to be suppressed because your hypothalamus is seeing levels of

hypothalamus is seeing levels of cortisol that are far too high much

cortisol that are far too high much higher than normal. And so the next

higher than normal. And so the next morning you're going to feel sluggish.

morning you're going to feel sluggish. You're going to have a hard time waking

You're going to have a hard time waking up. You're going to have a really hard

up. You're going to have a really hard time focusing. You're going to feel like

time focusing. You're going to feel like you're in a fog. And most people deal

you're in a fog. And most people deal with this by what? By drinking more

with this by what? By drinking more caffeine, which on its own is not a

caffeine, which on its own is not a terribly bad thing, right? It's going to

terribly bad thing, right? It's going to prolong the release of cortisol, but

prolong the release of cortisol, but it's not going to spike the increase in

it's not going to spike the increase in cortisol. So, if you screw up and you

cortisol. So, if you screw up and you train too late and you drank caffeine

train too late and you drank caffeine before and you don't have the

before and you don't have the opportunity to dim the lights, you're

opportunity to dim the lights, you're not doing your long exhale breathing and

not doing your long exhale breathing and you have this, you know, you basically

you have this, you know, you basically are eating into the hours that you

are eating into the hours that you should be sleeping or you spike your

should be sleeping or you spike your cortisol some other way, you get into an

cortisol some other way, you get into an argument before sleep or you're up late

argument before sleep or you're up late because you're dealing with some stress.

because you're dealing with some stress. Guess what? the next morning, especially

Guess what? the next morning, especially if you've had a shortened night of

if you've had a shortened night of sleep, especially if you had stress the

sleep, especially if you had stress the night before of any kind, you want to

night before of any kind, you want to take an extra effort to spike your

take an extra effort to spike your cortisol levels. You're going to need to

cortisol levels. You're going to need to try and boost your cortisol levels even

try and boost your cortisol levels even higher through bright light, hydration,

higher through bright light, hydration, maybe not exercising again if you

maybe not exercising again if you already train the night before, maybe

already train the night before, maybe cold shower. you're really going to want

cold shower. you're really going to want to do all the things you can to try and

to do all the things you can to try and spike your cortisol so that at least the

spike your cortisol so that at least the next day and the next night your

next day and the next night your cortisol levels are back on track. So

cortisol levels are back on track. So many people get this wrong and for years

many people get this wrong and for years I got this wrong. I would occasionally

I got this wrong. I would occasionally work out in the morning, then I'd work

work out in the morning, then I'd work out in the evening and then I noticed

out in the evening and then I noticed that my schedule just was getting

that my schedule just was getting tougher and tougher to adhere to because

tougher and tougher to adhere to because some mornings I was dragging, other

some mornings I was dragging, other mornings I was feeling great because I

mornings I was feeling great because I got to bed early the night before. The

got to bed early the night before. The whole thing was kind of a mess. If I had

whole thing was kind of a mess. If I had only understood that if I were to have

only understood that if I were to have some stress the night before going to

some stress the night before going to sleep, anytime in that first secrettory

sleep, anytime in that first secrettory phase, as it's referred to, the four

phase, as it's referred to, the four hours before and the two hours after

hours before and the two hours after sleep, any stress that eats into that

sleep, any stress that eats into that period, whether it's exercise caused or

period, whether it's exercise caused or psychologically called caused, excuse

psychologically called caused, excuse me, whatever, needed to be offset by

me, whatever, needed to be offset by spiking my morning cortisol more using

spiking my morning cortisol more using the various tools that I've described.

the various tools that I've described. So, you now understand the global rhythm

So, you now understand the global rhythm in cortisol. higher in the morning and

in cortisol. higher in the morning and you want to amplify that lower in the

you want to amplify that lower in the afternoon and evening, you know,

afternoon and evening, you know, dropping in the early afternoon, later

dropping in the early afternoon, later afternoon and evening and then ideally

afternoon and evening and then ideally staying low at night time so that they

staying low at night time so that they can come back up again in the morning.

can come back up again in the morning. So, if you're exercising late in the

So, if you're exercising late in the day, that's when you can do it. That's

day, that's when you can do it. That's when you like to do it. Great. But do

when you like to do it. Great. But do things to bring your cortisol levels

things to bring your cortisol levels back down. Okay, let's talk about

back down. Okay, let's talk about compounds aka supplements that one can

compounds aka supplements that one can take to reduce their cortisol since your

take to reduce their cortisol since your goal is to reduce your cortisol in the

goal is to reduce your cortisol in the evening and at night. There are many

evening and at night. There are many supplements that have been purported to

supplements that have been purported to reduce cortisol. These include things

reduce cortisol. These include things like ashwagandha, apagenine, which we'll

like ashwagandha, apagenine, which we'll discuss, things like phosphotidal

discuss, things like phosphotidal serereine, even rodeiola. There are a

serereine, even rodeiola. There are a long list of things that have been

long list of things that have been purported to reduce cortisol. However,

purported to reduce cortisol. However, there's a short list of things that have

there's a short list of things that have been shown to do that relatively

been shown to do that relatively potently and to act pretty quickly and

potently and to act pretty quickly and that are generally available out there.

that are generally available out there. The most commonly discussed one in the

The most commonly discussed one in the context of reducing cortisol is

context of reducing cortisol is ashwagandha. Now, if you look at the

ashwagandha. Now, if you look at the literature on ashwagandha, you will see

literature on ashwagandha, you will see that indeed it can be effective in

that indeed it can be effective in reducing cortisol levels by anywhere

reducing cortisol levels by anywhere from about 11% to 29%. And there may be

from about 11% to 29%. And there may be studies that fall outside those margins,

studies that fall outside those margins, but if you look at the best studies,

but if you look at the best studies, that's really what it points to. Now,

that's really what it points to. Now, here's a key thing. You already know

here's a key thing. You already know that you want your cortisol levels

that you want your cortisol levels relatively high to high early in the

relatively high to high early in the morning and through the midm morning and

morning and through the midm morning and dropping into the early afternoon and

dropping into the early afternoon and you want them low in the late afternoon

you want them low in the late afternoon and at night. So if you're going to

and at night. So if you're going to experiment with ashwagandha as a means

experiment with ashwagandha as a means to reduce your cortisol levels and

to reduce your cortisol levels and you're going to take ashwagandha at the

you're going to take ashwagandha at the dosages that significantly decrease

dosages that significantly decrease cortisol levels which would be dosages

cortisol levels which would be dosages somewhere between 300 milligrams and

somewhere between 300 milligrams and it's been explored all the way up to 900

it's been explored all the way up to 900 milligrams but typically I would

milligrams but typically I would recommend if you're going to explore

recommend if you're going to explore ashwagandha that you would explore lower

ashwagandha that you would explore lower dosages somewhere in the neighborhood of

dosages somewhere in the neighborhood of 300 milligrams at least to start right

300 milligrams at least to start right you always want to look for the minimal

you always want to look for the minimal effective dose that you restrict your

effective dose that you restrict your intake of ashwagandha to the late

intake of ashwagandha to the late afternoon and evening and nighttime

afternoon and evening and nighttime hours to keep your cortisol levels low

hours to keep your cortisol levels low and that you avoid taking dosages of

and that you avoid taking dosages of ashwagandha certainly as high as 300

ashwagandha certainly as high as 300 milligrams anytime early in the day. In

milligrams anytime early in the day. In fact, if you're going to take

fact, if you're going to take ashwagandha and it is it contained in

ashwagandha and it is it contained in various uh compound blends like AG1 and

various uh compound blends like AG1 and other things but at very low levels, low

other things but at very low levels, low milligram count, that's going to be fine

milligram count, that's going to be fine early in the day. Anything less than say

early in the day. Anything less than say 50 or 100 milligrams early in the day,

50 or 100 milligrams early in the day, not going to have a significant impact

not going to have a significant impact on cortisol. But taken later in the day

on cortisol. But taken later in the day in order to reduce your levels of

in order to reduce your levels of cortisol, 300 milligrams, 600

cortisol, 300 milligrams, 600 milligrams, that really should just be

milligrams, that really should just be restricted to later in the day for

restricted to later in the day for obvious reasons or at least they should

obvious reasons or at least they should be obvious to you now. So as I mentioned

be obvious to you now. So as I mentioned there are data pointing to the fact that

there are data pointing to the fact that ashwagandha can reduce cortisol levels

ashwagandha can reduce cortisol levels by a significant degree. You still need

by a significant degree. You still need to do and ideally you are already doing

to do and ideally you are already doing all the various things to reduce your

all the various things to reduce your cortisol levels before you even take

cortisol levels before you even take ashwagandha or experiment with it. I

ashwagandha or experiment with it. I always recommend that you do the

always recommend that you do the behavioral things first and then decide

behavioral things first and then decide whether or not you need supplementation

whether or not you need supplementation in order to further increase an effect

in order to further increase an effect like lowering cortisol in the evening

like lowering cortisol in the evening and at night. So dimming the lights, not

and at night. So dimming the lights, not drinking too much caffeine. If you're

drinking too much caffeine. If you're exercising, bring your levels of

exercising, bring your levels of autonomic arousal down. All the things I

autonomic arousal down. All the things I just talked about a moment ago, you have

just talked about a moment ago, you have to be doing those things. It's not going

to be doing those things. It's not going to be sufficient to just take 300 to 600

to be sufficient to just take 300 to 600 milligrams of ashwagandha and keep your

milligrams of ashwagandha and keep your cortisol levels low if you're blasting

cortisol levels low if you're blasting your eyes with bright light. You're

your eyes with bright light. You're under a lot of stress at night. But

under a lot of stress at night. But because it can produce a significant

because it can produce a significant reduction in cortisol, it can augment

reduction in cortisol, it can augment your overall program for trying to keep

your overall program for trying to keep cortisol low in the evening and at

cortisol low in the evening and at night. The other compound that some of

night. The other compound that some of you might be interested in for reducing

you might be interested in for reducing cortisol levels again in the evening and

cortisol levels again in the evening and at night is apagenine. Apagenine is

at night is apagenine. Apagenine is found in chamomile tea. Chamomile tea is

found in chamomile tea. Chamomile tea is sort of long known to be a you know sort

sort of long known to be a you know sort of relaxing agent but apagenine comes

of relaxing agent but apagenine comes from chamomile. You can take apagenine

from chamomile. You can take apagenine as a concentrated capsule right uh I do

as a concentrated capsule right uh I do that. It's actually in the sleep stack

that. It's actually in the sleep stack that I've taken for years and that I've

that I've taken for years and that I've um I don't recommend in the sense that

um I don't recommend in the sense that everyone has to take it. But I've talked

everyone has to take it. But I've talked about apagenine before in the context of

about apagenine before in the context of the so-called hubberman lab sleep stack

the so-called hubberman lab sleep stack which is a stack of apagenine magnesium

which is a stack of apagenine magnesium 3 and8 which by the way is

3 and8 which by the way is interchangeable with bislycinate for

interchangeable with bislycinate for sleep but 38 is going to be better for a

sleep but 38 is going to be better for a variety of reasons. So apagenine

variety of reasons. So apagenine magnesium 3en8ate and theanine is the

magnesium 3en8ate and theanine is the so-called hubman lab sleep stack that

so-called hubman lab sleep stack that has worked exceptionally well for me.

has worked exceptionally well for me. I've taken it for many years. Appenine

I've taken it for many years. Appenine because it works on both the GABA

because it works on both the GABA pathway and some chloride channel

pathway and some chloride channel pathways has been shown to decrease

pathways has been shown to decrease cortisol. Now, it's not as big an effect

cortisol. Now, it's not as big an effect on reducing cortisol as is ashwagandha

on reducing cortisol as is ashwagandha at dosages of 300 milligrams or more,

at dosages of 300 milligrams or more, but I take 50 milligrams of apagenine in

but I take 50 milligrams of apagenine in capsule form every night before I go to

capsule form every night before I go to sleep. I've been doing that for well

sleep. I've been doing that for well over eight years now. Um, and will

over eight years now. Um, and will continue to because I find it's very

continue to because I find it's very helpful for my sleep. And here's a great

helpful for my sleep. And here's a great opportunity for me to also say that

opportunity for me to also say that there's evidence that mag 3 and8 can

there's evidence that mag 3 and8 can indirectly activate pathways that might

indirectly activate pathways that might further help suppress cortisol. So it

further help suppress cortisol. So it makes sense why the sleep stack would

makes sense why the sleep stack would include apagenine. Why apagenine can be

include apagenine. Why apagenine can be useful for sleep because it's reducing

useful for sleep because it's reducing cortisol. Again, the four hours before

cortisol. Again, the four hours before sleep and the 2 hours after sleep are

sleep and the 2 hours after sleep are this key time for keeping cortisol low.

this key time for keeping cortisol low. The logic I'm using is that apagenine is

The logic I'm using is that apagenine is useful for enough things related to

useful for enough things related to sleep and reducing cortisol that it

sleep and reducing cortisol that it makes sense to keep in my evening

makes sense to keep in my evening routine. I do take ashwagandha at a

routine. I do take ashwagandha at a dosage of 300 milligrams. I take it of

dosage of 300 milligrams. I take it of course in the evening and at night. If

course in the evening and at night. If you're going to do anything to reduce

you're going to do anything to reduce your cortisol in the evening and at

your cortisol in the evening and at night, the best timing for that is going

night, the best timing for that is going to be sometime after dinner, right? I'm

to be sometime after dinner, right? I'm not going to say it's always 30 minutes

not going to say it's always 30 minutes before sleep or 60 minutes before sleep.

before sleep or 60 minutes before sleep. I tend to take apenine and magnesium 3

I tend to take apenine and magnesium 3 and8 about 30 to 60 minutes before I

and8 about 30 to 60 minutes before I want to fall asleep. But the ashwagandha

want to fall asleep. But the ashwagandha can come pretty much at any time in the

can come pretty much at any time in the evening with dinner or after dinner.

evening with dinner or after dinner. Frankly, uh its effects are known to

Frankly, uh its effects are known to last uh many hours. And that's the time

last uh many hours. And that's the time when you want your cortisol lowest. I

when you want your cortisol lowest. I want to reiterate supplementation should

want to reiterate supplementation should never be the first line of attack when

never be the first line of attack when you're trying to adjust some biological

you're trying to adjust some biological mechanism or some health metric. I mean,

mechanism or some health metric. I mean, there are cases where people need

there are cases where people need prescription medication for that. I do

prescription medication for that. I do think when it comes to supplementation

think when it comes to supplementation that you not only get the best effects,

that you not only get the best effects, but you understand whether something's

but you understand whether something's working for you at a given dosage, if

working for you at a given dosage, if it's worth your money and time, etc.

it's worth your money and time, etc. Only once you're doing all the

Only once you're doing all the behavioral things, right, I can't

behavioral things, right, I can't emphasize this enough. Unless you're

emphasize this enough. Unless you're getting your behavioral steps correct,

getting your behavioral steps correct, supplementation just doesn't make a

supplementation just doesn't make a whole lot of sense. That said, rational

whole lot of sense. That said, rational supplementation with things like

supplementation with things like ashwagandha and apagenine, maybe

ashwagandha and apagenine, maybe magnesium thrienate as well, they make

magnesium thrienate as well, they make sense from a mechanistic level. There

sense from a mechanistic level. There are decent enough studies in humans to

are decent enough studies in humans to support their use for reducing cortisol.

support their use for reducing cortisol. And if you're somebody who's really

And if you're somebody who's really trying to optimize your cortisol

trying to optimize your cortisol patterns across the 24-hour cycle, I do

patterns across the 24-hour cycle, I do think they can be a useful tool, which

think they can be a useful tool, which is why I take them. Okay, let's talk

is why I take them. Okay, let's talk about burnout.

about burnout. A lot of people will say, "I'm burnt

A lot of people will say, "I'm burnt out. I'm just like exhausted." Or, "I'm

out. I'm just like exhausted." Or, "I'm wired and tired." Which is frankly the

wired and tired." Which is frankly the worst kind of burnout because it's the

worst kind of burnout because it's the kind of thing where you're like still

kind of thing where you're like still going, but you're exhausted. Burnout is

going, but you're exhausted. Burnout is a real thing. Okay, burnout reflects a

a real thing. Okay, burnout reflects a number of different processes in the

number of different processes in the brain and body, but the one thing it

brain and body, but the one thing it doesn't reflect is that your adrenals

doesn't reflect is that your adrenals are gone or that they can't secrete

are gone or that they can't secrete adrenaline or that they can't secrete

adrenaline or that they can't secrete cortisol. Yes, there are certain medical

cortisol. Yes, there are certain medical conditions like Cushings or Addison.

conditions like Cushings or Addison. Cushings is hyper elevated cortisol.

Cushings is hyper elevated cortisol. Addisonens is basically adrenal

Addisonens is basically adrenal insufficiency. Okay, it's an autoimmune

insufficiency. Okay, it's an autoimmune condition where your adrenals literally

condition where your adrenals literally can't release cortisol and adrenaline.

can't release cortisol and adrenaline. But most people out there who are

But most people out there who are feeling burnt out are not dealing with

feeling burnt out are not dealing with Addison's. Okay? Most people out there

Addison's. Okay? Most people out there who are feeling burnt out are not

who are feeling burnt out are not dealing with Cushings. If you think

dealing with Cushings. If you think you're dealing with Cushings, if you're

you're dealing with Cushings, if you're dealing with like really rounded face,

dealing with like really rounded face, accumulation of body fat around your

accumulation of body fat around your midsection, you're feeling super

midsection, you're feeling super stressed in the morning and other times

stressed in the morning and other times of day. I mean, you really feel like

of day. I mean, you really feel like you're suffering from what might be

you're suffering from what might be hyper elevated cortisol levels. Please

hyper elevated cortisol levels. Please see a doctor, ideally an

see a doctor, ideally an endocrinologist. There are great

endocrinologist. There are great treatments for this that involve

treatments for this that involve suppressing cortisol using medication at

suppressing cortisol using medication at certain times of day. There's a test

certain times of day. There's a test called the dexamethasone suppression

called the dexamethasone suppression test where you take a drug that mimics

test where you take a drug that mimics cortisol late at night. You see if it

cortisol late at night. You see if it suppresses your cortisol the next

suppresses your cortisol the next morning. There all sorts of things that

morning. There all sorts of things that you can do to assess whether or not you

you can do to assess whether or not you actually have Cushings or you actually

actually have Cushings or you actually have Addisonens and those need to be

have Addisonens and those need to be dealt with with a medical doctor.

dealt with with a medical doctor. However, most people out there who are

However, most people out there who are struggling with burnout do not suffer

struggling with burnout do not suffer from either of those conditions. So,

from either of those conditions. So, does that mean burnout isn't real or

does that mean burnout isn't real or that we can't deal with it? No. Burnout

that we can't deal with it? No. Burnout is very real. However, most people don't

is very real. However, most people don't understand burnout or they try and go

understand burnout or they try and go about treating burnout in exactly the

about treating burnout in exactly the wrong way. And here's the reason for

wrong way. And here's the reason for that. There really two patterns of

that. There really two patterns of burnout. And this has been explored in

burnout. And this has been explored in the literature through the lens of

the literature through the lens of trying to understand when cortisol is

trying to understand when cortisol is elevated and when it's lower across the

elevated and when it's lower across the 24-hour cycle in people that are saying,

24-hour cycle in people that are saying, "I'm burnt out. I'm wired and tired. I'm

"I'm burnt out. I'm wired and tired. I'm suffering from brain fog. I'm getting

suffering from brain fog. I'm getting sick all the time. I'm just exhausted.

sick all the time. I'm just exhausted. Or I just I I feel like I'm just can't

Or I just I I feel like I'm just can't keep up with life. Now, there can be a

keep up with life. Now, there can be a lot of reasons for those statements,

lot of reasons for those statements, psychological and otherwise. It's never

psychological and otherwise. It's never just physical or just psychological. Of

just physical or just psychological. Of course, the two things intersect. But

course, the two things intersect. But here's the good news. Those two forms of

here's the good news. Those two forms of burnout, you can figure out which one

burnout, you can figure out which one you have. And those two forms of burnout

you have. And those two forms of burnout each have different approaches that they

each have different approaches that they require in order to fix them. So, let's

require in order to fix them. So, let's talk about the first pattern of burnout,

talk about the first pattern of burnout, which is when people are waking up

which is when people are waking up feeling super stressed. They're waking

feeling super stressed. They're waking up with anxiety, ideally after some

up with anxiety, ideally after some sleep, but maybe it's after just, you

sleep, but maybe it's after just, you know, 3, four hours of sleep, like they

know, 3, four hours of sleep, like they can't fall back asleep, and they're

can't fall back asleep, and they're feeling just completely activated first

feeling just completely activated first thing in the morning, maybe far too

thing in the morning, maybe far too early in the morning. And then maybe

early in the morning. And then maybe they maintain that level of stress and

they maintain that level of stress and activation into the early afternoon.

activation into the early afternoon. Maybe they don't, but more typically,

Maybe they don't, but more typically, they crash in the afternoon. they're

they crash in the afternoon. they're just feeling exhausted by the afternoon

just feeling exhausted by the afternoon and they're just staring at the computer

and they're just staring at the computer screen or just feeling like they're in a

screen or just feeling like they're in a fog. They're forgetting things. That's

fog. They're forgetting things. That's one very typical pattern of burnout. The

one very typical pattern of burnout. The other pattern of burnout is when people

other pattern of burnout is when people are feeling like they're waking up and

are feeling like they're waking up and they're just really sluggish. They don't

they're just really sluggish. They don't have energy. They've got brain fog.

have energy. They've got brain fog. They're drinking caffeine. They're

They're drinking caffeine. They're hydrating. They're trying to do all the

hydrating. They're trying to do all the things and they're just like they don't

things and they're just like they don't even have the energy to do them and they

even have the energy to do them and they just can't get into gear. They have no

just can't get into gear. They have no get up and go. But then when evening

get up and go. But then when evening rolls around, they can't slow down. They

rolls around, they can't slow down. They can't calm their mind. They can't fall

can't calm their mind. They can't fall asleep. They're tired, but they're

asleep. They're tired, but they're wired. Okay, as you can see, those are

wired. Okay, as you can see, those are two very distinct patterns of stress, of

two very distinct patterns of stress, of burnout. And as you can imagine, they

burnout. And as you can imagine, they require perhaps the same steps or

require perhaps the same steps or different steps, but certainly at

different steps, but certainly at different times in order to resolve that

different times in order to resolve that burnout, in order to fix it. You now

burnout, in order to fix it. You now know what those steps are. But first,

know what those steps are. But first, you have to ask yourself if you're burnt

you have to ask yourself if you're burnt out. Which pattern are you suffering

out. Which pattern are you suffering from? Now, I know a number of you are

from? Now, I know a number of you are going to shout out, "I'm suffering from

going to shout out, "I'm suffering from both of them. I'm like exhausted all day

both of them. I'm like exhausted all day and morning." Okay, we could easily

and morning." Okay, we could easily create a third category of burnout

create a third category of burnout whereby you're just exhausted all the

whereby you're just exhausted all the time. Morning, day, and night. But if

time. Morning, day, and night. But if you're really exhausted at night, why

you're really exhausted at night, why aren't you falling asleep? Probably

aren't you falling asleep? Probably because your mind is racing and you're

because your mind is racing and you're too stressed. You're falling asleep and

too stressed. You're falling asleep and then you're waking up after a couple of

then you're waking up after a couple of hours. So you'd fit probably more into

hours. So you'd fit probably more into the second pattern of burnout, late

the second pattern of burnout, late phase burnout as opposed to earlyphase

phase burnout as opposed to earlyphase burnout. So just to get clear on our

burnout. So just to get clear on our terms, the first pattern of burnout is

terms, the first pattern of burnout is super stressed in the morning, exhausted

super stressed in the morning, exhausted in the afternoon, evening, and at night.

in the afternoon, evening, and at night. Second pattern of burnout, stressed at

Second pattern of burnout, stressed at night, exhausted in the morning. You are

night, exhausted in the morning. You are now armed with the various tools to be

now armed with the various tools to be able to correct either pattern of

able to correct either pattern of burnout. If you're waking up with a ton

burnout. If you're waking up with a ton of stress, maybe even a few hours before

of stress, maybe even a few hours before you should be waking up or want to wake

you should be waking up or want to wake up in order to get your full complement

up in order to get your full complement of sleep, you need to do something to

of sleep, you need to do something to try and bring down or to reduce the

try and bring down or to reduce the angle on that rising cortisol first

angle on that rising cortisol first thing in the morning because almost

thing in the morning because almost certainly your cortisol is just rising

certainly your cortisol is just rising too fast. Remember, your cortisol is

too fast. Remember, your cortisol is supposed to start rising a couple hours

supposed to start rising a couple hours before you wake up. It's not supposed to

before you wake up. It's not supposed to be what we call a square wave function,

be what we call a square wave function, like go from flat to vertical. Okay,

like go from flat to vertical. Okay, here's what you should do. If you're

here's what you should do. If you're waking up with a ton of stress, you're

waking up with a ton of stress, you're not sleeping enough. I highly recommend

not sleeping enough. I highly recommend that you use a practice I've talked

that you use a practice I've talked about before in this podcast, which is

about before in this podcast, which is non-sleep deep rest, aka yoga nidra.

non-sleep deep rest, aka yoga nidra. Some people call it yoga nidra. I call

Some people call it yoga nidra. I call it non-sleep deep rest. There are some

it non-sleep deep rest. There are some differences between the two. Not trying

differences between the two. Not trying to take anything away from the practice

to take anything away from the practice of yoga nidra, but basically non-sleep

of yoga nidra, but basically non-sleep deep rest aka yoga nidra involves doing

deep rest aka yoga nidra involves doing some long exhale breathing for reasons

some long exhale breathing for reasons that you now know. Slows your heart rate

that you now know. Slows your heart rate down. It involves deliberately relaxing

down. It involves deliberately relaxing your body.

your body. It also involves you learning how to

It also involves you learning how to deliberately engage your parasympathetic

deliberately engage your parasympathetic nervous system. Now, some people will do

nervous system. Now, some people will do NSDR or yoga nidra first thing in the

NSDR or yoga nidra first thing in the morning when they wake up to avoid too

morning when they wake up to avoid too much stress and they'll fall back

much stress and they'll fall back asleep. NSDR, non-sleep deep rest. The

asleep. NSDR, non-sleep deep rest. The idea with yoga nidra and NSDR is that

idea with yoga nidra and NSDR is that you don't fall back asleep. That you

you don't fall back asleep. That you stay awake, but you completely and

stay awake, but you completely and progressively increase your relaxation

progressively increase your relaxation in your body. However, if you fall back

in your body. However, if you fall back asleep, great. Just make sure you set an

asleep, great. Just make sure you set an alarm if you're going to do NSDR, yoga

alarm if you're going to do NSDR, yoga nidra first thing in the morning so that

nidra first thing in the morning so that you don't oversleep and, you know, miss

you don't oversleep and, you know, miss a work appointment or something like

a work appointment or something like that. But there are great data now

that. But there are great data now showing that NSDR and yoga nidra done

showing that NSDR and yoga nidra done regularly for durations of anywhere from

regularly for durations of anywhere from 10 minutes. Actually, the the study I'm

10 minutes. Actually, the the study I'm going to be referring to in a moment

going to be referring to in a moment actually used 11 minutes. Okay, so

actually used 11 minutes. Okay, so anywhere from 11 minutes to 30 minutes

anywhere from 11 minutes to 30 minutes can significantly reduce cortisol

can significantly reduce cortisol levels. So, this is good, right? Even

levels. So, this is good, right? Even though we've been talking this whole

though we've been talking this whole episode about you want your cortisol

episode about you want your cortisol high in the morning, we're referring to

high in the morning, we're referring to a pattern of burnout where your cortisol

a pattern of burnout where your cortisol is rising too fast in the morning. Doing

is rising too fast in the morning. Doing NSTR can help adjust that slope so that

NSTR can help adjust that slope so that it's not so steep. In fact, if you're

it's not so steep. In fact, if you're somebody who wakes up and feels anxiety

somebody who wakes up and feels anxiety right away, even if you don't think you

right away, even if you don't think you have this pattern of burnout, I highly

have this pattern of burnout, I highly recommend doing a 10-minute or even a 20

recommend doing a 10-minute or even a 20 minute or 30 minute NSDR. It's available

minute or 30 minute NSDR. It's available at completely zero cost. You don't have

at completely zero cost. You don't have to sign up for anything. I'll provide

to sign up for anything. I'll provide links to this in the show note captions.

links to this in the show note captions. There are several, some read by me. Uh

There are several, some read by me. Uh these are in pure audio form or combined

these are in pure audio form or combined audio video form. You don't need to

audio video form. You don't need to watch them, but we have them on YouTube.

watch them, but we have them on YouTube. We have them on Spotify. We have them in

We have them on Spotify. We have them in Apple format. We have in a bunch of

Apple format. We have in a bunch of different formats. And I also provide

different formats. And I also provide links to some of the ones that are read

links to some of the ones that are read by other people whose NSDRs are very

by other people whose NSDRs are very effective and that I personally use such

effective and that I personally use such as Kelly Boy and others who have

as Kelly Boy and others who have recorded NSTRs of different durations.

recorded NSTRs of different durations. It's an extremely powerful tool for

It's an extremely powerful tool for reducing your cortisol levels. But in

reducing your cortisol levels. But in addition to that, it's a very powerful

addition to that, it's a very powerful tool for you to be able to self-direct

tool for you to be able to self-direct your own activation of that

your own activation of that parasympathetic nervous system to

parasympathetic nervous system to self-direct your own relaxation at a

self-direct your own relaxation at a time when your system is by default

time when your system is by default driving you in the exact opposite

driving you in the exact opposite direction. So if you're somebody

direction. So if you're somebody suffering from this first type of

suffering from this first type of burnout, I highly recommend you start

burnout, I highly recommend you start implementing an NSDR practice,

implementing an NSDR practice, especially if you wake up in the middle

especially if you wake up in the middle of the night or you wake up really early

of the night or you wake up really early in the morning and you can't just

in the morning and you can't just naturally fall back asleep. Okay, so

naturally fall back asleep. Okay, so ideally you're doing NSDR right as you

ideally you're doing NSDR right as you wake up in the morning. Ideally you do

wake up in the morning. Ideally you do it for 30 minutes, but most people

it for 30 minutes, but most people probably won't have the time for that.

probably won't have the time for that. So maybe you do 20, maybe you do 10.

So maybe you do 20, maybe you do 10. Again, we have zero cost scripts for all

Again, we have zero cost scripts for all of those 10, 20, and 30 minute long. You

of those 10, 20, and 30 minute long. You wake up,

wake up, the first thing you should do is

the first thing you should do is hydrate. Well, use the restroom if you

hydrate. Well, use the restroom if you need to, then hydrate. You might say,

need to, then hydrate. You might say, "Wait, hydration is going to raise my

"Wait, hydration is going to raise my cortisol more." Trust me, hydrate. Also,

cortisol more." Trust me, hydrate. Also, get bright light in your eyes. This is

get bright light in your eyes. This is going to help adjust the timing of your

going to help adjust the timing of your maximum cortisol peak. In circadian nerd

maximum cortisol peak. In circadian nerd speak, it's called the acrophase.

speak, it's called the acrophase. Believe it or not, they call the peak of

Believe it or not, they call the peak of your of your uh cortisol peak on the

your of your uh cortisol peak on the 24-hour cycle the acrophase. They need

24-hour cycle the acrophase. They need to give it a name. So, your acryphase is

to give it a name. So, your acryphase is going to be timed correctly to when

going to be timed correctly to when you're waking up, not before waking up.

you're waking up, not before waking up. Okay? So, we're doing one thing NSDR

Okay? So, we're doing one thing NSDR yoga nidra to try and keep your brain

yoga nidra to try and keep your brain and body in a more sleep-like state. And

and body in a more sleep-like state. And now we're going to do another thing

now we're going to do another thing right after you wake up to try and make

right after you wake up to try and make the peak in your cortisol, your

the peak in your cortisol, your acrophase after that. Okay? So, we're

acrophase after that. Okay? So, we're trying to shift that peak out a little

trying to shift that peak out a little bit by hydrating and by getting bright

bit by hydrating and by getting bright light in your eyes, ideally from

light in your eyes, ideally from sunlight. If not sunlight, 10,000 lux

sunlight. If not sunlight, 10,000 lux artificial light as we discussed

artificial light as we discussed earlier. Here's the thing that you don't

earlier. Here's the thing that you don't want to do. You don't want to ingest

want to do. You don't want to ingest caffeine right away. If you recall, the

caffeine right away. If you recall, the reason for suggesting that some people

reason for suggesting that some people push their caffeine intake out 60 to 90

push their caffeine intake out 60 to 90 minutes after waking is because caffeine

minutes after waking is because caffeine will extend the duration over which

will extend the duration over which cortisol is available.

cortisol is available. And if you drink caffeine first thing in

And if you drink caffeine first thing in the morning, yes, that will happen, but

the morning, yes, that will happen, but the drop in cortisol that occurs late

the drop in cortisol that occurs late morning and early afternoon is going to

morning and early afternoon is going to be very, very sharp. And you want to

be very, very sharp. And you want to make that a little bit flatter. Now, a

make that a little bit flatter. Now, a little bit later, we're going to talk

little bit later, we're going to talk about how a flattening of the cortisol

about how a flattening of the cortisol curve is a bad thing, but here we're

curve is a bad thing, but here we're just trying to make it a little bit

just trying to make it a little bit flatter by shifting your caffeine intake

flatter by shifting your caffeine intake out a little bit. Not only will this

out a little bit. Not only will this help you get through the afternoon with

help you get through the afternoon with more energy, and by the way, ingesting

more energy, and by the way, ingesting it 60 to 90 minutes later than you

it 60 to 90 minutes later than you normally would after waking is not going

normally would after waking is not going to disrupt your sleep at night, but it's

to disrupt your sleep at night, but it's going to make sure that you have enough

going to make sure that you have enough energy to get through the afternoon. And

energy to get through the afternoon. And it's also going to make sure that that

it's also going to make sure that that morning cortisol peak isn't too high and

morning cortisol peak isn't too high and too long too early. Okay? is we're just

too long too early. Okay? is we're just trying to shift that peak out a little

trying to shift that peak out a little bit and then we're trying to make that

bit and then we're trying to make that drop in cortisol a little bit longer.

drop in cortisol a little bit longer. This might seem like subtle details, but

This might seem like subtle details, but these subtle adjustments in these

these subtle adjustments in these behaviors can have a significant impact

behaviors can have a significant impact on how much energy you feel and how

on how much energy you feel and how distributed that energy is across the

distributed that energy is across the day in ways that are going to benefit

day in ways that are going to benefit you. Okay, so now let's talk about the

you. Okay, so now let's talk about the second pattern of burnout. The second

second pattern of burnout. The second pattern of burnout is the one where

pattern of burnout is the one where people are waking up tired. They're

people are waking up tired. They're dragging through the morning despite

dragging through the morning despite presumably drinking a lot of caffeine.

presumably drinking a lot of caffeine. They can't get into gear. They have

They can't get into gear. They have brain fog in the afternoon. Or maybe

brain fog in the afternoon. Or maybe they really start to feel like they're

they really start to feel like they're awake at two o'clock in the afternoon

awake at two o'clock in the afternoon and then they have trouble falling

and then they have trouble falling asleep at night often from stress and

asleep at night often from stress and exhaustion. So, it's not like they're

exhaustion. So, it's not like they're hyperfunctional at night getting a ton

hyperfunctional at night getting a ton done. That would be I should mention the

done. That would be I should mention the kind of night owl pattern. I don't want

kind of night owl pattern. I don't want to be disparaging of or discourage night

to be disparaging of or discourage night owls. If you're naturally a night owl

owls. If you're naturally a night owl and that works for you, it works with

and that works for you, it works with your work, it works with your schooling,

your work, it works with your schooling, works with your relationships, great.

works with your relationships, great. Okay, I'm not a night owl, but some

Okay, I'm not a night owl, but some percentage of people are night owls.

percentage of people are night owls. There's a chronotype, a genetic wiring

There's a chronotype, a genetic wiring that makes certain people night owls.

that makes certain people night owls. But real classic night owls, when they

But real classic night owls, when they follow a night owl schedule, their

follow a night owl schedule, their cortisol rhythm is exactly the same as

cortisol rhythm is exactly the same as everyone else's. It's just shifted a few

everyone else's. It's just shifted a few hours later. Okay? So, it's not like the

hours later. Okay? So, it's not like the contour of their cortisol rhythm looks

contour of their cortisol rhythm looks any different. It's just shifted later.

any different. It's just shifted later. And night owls typically, if their life

And night owls typically, if their life allows for it, like being night owls.

allows for it, like being night owls. With type 2 burnout, I'm not talking

With type 2 burnout, I'm not talking about that. I'm talking about people

about that. I'm talking about people that at one point in their life felt

that at one point in their life felt pretty good waking up at, you know,

pretty good waking up at, you know, between 6:00 and 8:00 a.m. in the

between 6:00 and 8:00 a.m. in the morning, which is when most people wake

morning, which is when most people wake up in the morning. I'm talking about

up in the morning. I'm talking about people who would like to go to sleep by

people who would like to go to sleep by 10 or 11:00 p.m., but they're not able

10 or 11:00 p.m., but they're not able to do that. I'm talking about people

to do that. I'm talking about people here again that have trouble getting

here again that have trouble getting into gear early in the day and then come

into gear early in the day and then come nighttime their levels of energy and

nighttime their levels of energy and certain mental ruminations and you know

certain mental ruminations and you know just that their stress levels are just

just that their stress levels are just really high even if they're exhausted.

really high even if they're exhausted. If this is you, you really need to start

If this is you, you really need to start thinking about the 6 hours before you

thinking about the 6 hours before you would like to fall asleep and the two

would like to fall asleep and the two hours afterwards. How do you do that?

hours afterwards. How do you do that? Well, I already talked about all the

Well, I already talked about all the things you should avoid doing in the

things you should avoid doing in the evening. avoiding bright light, etc. By

evening. avoiding bright light, etc. By the way, if you are in the long days of

the way, if you are in the long days of summer and spring and the sun is going

summer and spring and the sun is going down at, you know, 7:30 or 8:30, that's

down at, you know, 7:30 or 8:30, that's fine. In fact, we now know that if you

fine. In fact, we now know that if you view sunlight late in the day, provided

view sunlight late in the day, provided the sun is out, which is the only way

the sun is out, which is the only way you can view sunlight as far as I know.

you can view sunlight as far as I know. Viewing that sunlight will actually

Viewing that sunlight will actually adjust the sensitivity of your retina a

adjust the sensitivity of your retina a little bit such that bright light from

little bit such that bright light from artificial sources won't have quite as

artificial sources won't have quite as much of a detrimental effect at

much of a detrimental effect at suppressing melatonin at night when

suppressing melatonin at night when you're indoors under artificial lights.

you're indoors under artificial lights. You still want to dim them late at

You still want to dim them late at night, but by all means, if there's a

night, but by all means, if there's a beautiful sunset out, take a sunset

beautiful sunset out, take a sunset walk. Walk in the direction of the sun.

walk. Walk in the direction of the sun. Look at the sunlight. Blink as needed to

Look at the sunlight. Blink as needed to protect your eyes, but see those

protect your eyes, but see those beautiful sunsets. You'll notice that

beautiful sunsets. You'll notice that throughout today's episode, I've not

throughout today's episode, I've not focused on specific clock times. I've

focused on specific clock times. I've given ranges. Most people wake up here.

given ranges. Most people wake up here. Most people go to sleep here. I've given

Most people go to sleep here. I've given ranges because, of course, day length

ranges because, of course, day length changes across the year, especially if

changes across the year, especially if you're living closer to the poles. So,

you're living closer to the poles. So, if you're somebody who's suffering from

if you're somebody who's suffering from type 2 burnout and it's 7:30 at night

type 2 burnout and it's 7:30 at night and the sun's still out, by all means,

and the sun's still out, by all means, go for a nice relaxing walk. That's

go for a nice relaxing walk. That's going to be part of your regimen for

going to be part of your regimen for bringing down your levels of autonomic

bringing down your levels of autonomic activation, for reducing your cortisol.

activation, for reducing your cortisol. By all means, also avoid caffeine. By

By all means, also avoid caffeine. By all means, also avoid stress. And when

all means, also avoid stress. And when you get indoors, by all means, do

you get indoors, by all means, do everything you can to dim the lights,

everything you can to dim the lights, to bring your levels of stress down.

to bring your levels of stress down. Take five minutes. I know it sounds like

Take five minutes. I know it sounds like a lot, but just five minutes and do a

a lot, but just five minutes and do a physiological sigh of the sort that I

physiological sigh of the sort that I described before. Double inhale, long

described before. Double inhale, long exhale, and just repeat that for about 3

exhale, and just repeat that for about 3 to five minutes. I ran a clinical trial

to five minutes. I ran a clinical trial with my colleague David Spiegel at

with my colleague David Spiegel at Stanford a few years ago where we had

Stanford a few years ago where we had people do that. And what we found is it

people do that. And what we found is it not only calms them in those five

not only calms them in those five minutes, not only reduces heart rate,

minutes, not only reduces heart rate, increases heart rate variability, which

increases heart rate variability, which is which is a signature by the way of

is which is a signature by the way of self- calming,

self- calming, it also improves sleep, it improve mood

it also improves sleep, it improve mood at times outside of that five minutes.

at times outside of that five minutes. It's a very powerful tool. And again,

It's a very powerful tool. And again, five minutes is barely anything. But if

five minutes is barely anything. But if you take that time, you're going to

you take that time, you're going to benefit from that certainly in the time

benefit from that certainly in the time that you're doing it and in the hours

that you're doing it and in the hours after with the ease of being able to

after with the ease of being able to fall asleep, but also the next day. So

fall asleep, but also the next day. So much of recovering from burnout,

much of recovering from burnout, especially type two burnout, is about

especially type two burnout, is about getting your nighttime cortisol low so

getting your nighttime cortisol low so that your morning cortisol levels can be

that your morning cortisol levels can be elevated again and that you can have

elevated again and that you can have that energy in the morning, which then

that energy in the morning, which then sets in motion the proper overall

sets in motion the proper overall cortisol rhythm. If you're starting to

cortisol rhythm. If you're starting to sense a repeating theme, indeed it's

sense a repeating theme, indeed it's because your cortisol rhythm is

because your cortisol rhythm is repeating and you got that peak that

repeating and you got that peak that ideally comes in the morning and then

ideally comes in the morning and then you have that trough, what in nerdsp

you have that trough, what in nerdsp speak we call the nadier, right? The

speak we call the nadier, right? The peak is the acrophase. Scientists are I

peak is the acrophase. Scientists are I don't know I don't know if they're just

don't know I don't know if they're just making up names for fun or they just

making up names for fun or they just they need this peak and acryphase are

they need this peak and acryphase are the same thing. Nadier or trough in in

the same thing. Nadier or trough in in cortisol is coming late at night and as

cortisol is coming late at night and as you fall asleep and into the early hours

you fall asleep and into the early hours of sleep. Having that pattern and having

of sleep. Having that pattern and having those peaks and the trough align to the

those peaks and the trough align to the right time of your schedule for you, for

right time of your schedule for you, for what you need to do in life, for your

what you need to do in life, for your kids, for your job, for school, for

kids, for your job, for school, for athletics, etc. is so critical and it's

athletics, etc. is so critical and it's absolutely under your control. And I see

absolutely under your control. And I see so many areas of health and wellness, so

so many areas of health and wellness, so many areas where people are trying to

many areas where people are trying to troubleshoot illness like they're

troubleshoot illness like they're getting sick all the time or they're

getting sick all the time or they're dealing with an autoimmune issue or

dealing with an autoimmune issue or they're dealing with metabolic issues

they're dealing with metabolic issues and things of that sort. And so many

and things of that sort. And so many times it seems that what's happened is

times it seems that what's happened is this cortisol curve has just shifted too

this cortisol curve has just shifted too late or it's being spiked in the

late or it's being spiked in the afternoon or it's being spiked at night.

afternoon or it's being spiked at night. And yes, we could talk about all the

And yes, we could talk about all the reasons why with modern electronics and

reasons why with modern electronics and technology, you know, we're biasing

technology, you know, we're biasing ourselves towards these these patterns

ourselves towards these these patterns of late shifted cortisol and disrupted

of late shifted cortisol and disrupted cortisol rhythms. But look, technology

cortisol rhythms. But look, technology is not going anywhere. What is here to

is not going anywhere. What is here to stay is your ability to engage with

stay is your ability to engage with those technologies and to do the proper

those technologies and to do the proper things like exercise and eating etc. and

things like exercise and eating etc. and self- calming at the appropriate times

self- calming at the appropriate times of your schedule so that you can get

of your schedule so that you can get your cortisol rhythms back in check. And

your cortisol rhythms back in check. And I promise you, if you do that, you're

I promise you, if you do that, you're going to see an outsized positive effect

going to see an outsized positive effect on everything. Mood, focus, alertness,

on everything. Mood, focus, alertness, sleep, which then of course feeds back

sleep, which then of course feeds back on elevated mood, focus, alertness, and

on elevated mood, focus, alertness, and sleep. The early part of your day, the

sleep. The early part of your day, the middle of your day, and the end of your

middle of your day, and the end of your day and night are linked. What are they

day and night are linked. What are they linked by? Your cortisol rhythms. How do

linked by? Your cortisol rhythms. How do you control those cortisol rhythms? by

you control those cortisol rhythms? by grabbing a hold of the time of day in

grabbing a hold of the time of day in which they're most challenging and

which they're most challenging and starting to do as many things as you

starting to do as many things as you possibly can to bring your cortisol up

possibly can to bring your cortisol up if that's what's needed early in the day

if that's what's needed early in the day or down, which is what's needed late in

or down, which is what's needed late in the day. Wherever your main pain point

the day. Wherever your main pain point is along the 24hour day and night,

is along the 24hour day and night, that's where you should focus your

that's where you should focus your efforts first. And from there, you can

efforts first. And from there, you can start making adjustments in the other

start making adjustments in the other protocols in order to get things exactly

protocols in order to get things exactly right for you. It's possible, but start

right for you. It's possible, but start where you're experiencing the most pain

where you're experiencing the most pain first. In fact, so much of what we see

first. In fact, so much of what we see out there in the discussions around

out there in the discussions around health and challenges with health,

health and challenges with health, whether or not it's chronic stress or

whether or not it's chronic stress or whether or not it's challenges as we age

whether or not it's challenges as we age in getting great sleep and having

in getting great sleep and having energy. If you look at the literature,

energy. If you look at the literature, it almost always comes back to cortisol.

it almost always comes back to cortisol. Maybe not as the only problem, but as a

Maybe not as the only problem, but as a key role in those problems and a key

key role in those problems and a key path to fix them. In fact, there's a

path to fix them. In fact, there's a beautiful paper that compared male and

beautiful paper that compared male and female differences in cortisol secretion

female differences in cortisol secretion patterns, and they look pretty much

patterns, and they look pretty much similar up until about age 40. Actually,

similar up until about age 40. Actually, what you find is that women have

what you find is that women have slightly lower basil levels of cortisol.

slightly lower basil levels of cortisol. If you look at any one time point along

If you look at any one time point along the 24-hour rhythm, up until about age

the 24-hour rhythm, up until about age 40, then what happens is as men and

40, then what happens is as men and women get older from about 40 out to 70,

women get older from about 40 out to 70, they look across a pretty broad range of

they look across a pretty broad range of ages. What you find is that the morning

ages. What you find is that the morning peak in cortisol tends to come down a

peak in cortisol tends to come down a little bit. In fact, the acrophase that

little bit. In fact, the acrophase that peak tends to be a bit more rounded as

peak tends to be a bit more rounded as opposed to peaked, which means that the

opposed to peaked, which means that the drop in cortisol in the early afternoon

drop in cortisol in the early afternoon and evening is actually more gradual.

and evening is actually more gradual. It's flattening. And a flattening of the

It's flattening. And a flattening of the cortisol curve has been shown in other

cortisol curve has been shown in other studies to actually predict lower

studies to actually predict lower lifespan, certainly in response to

lifespan, certainly in response to health challenges like cancer. And

health challenges like cancer. And here's the good news. Practices which

here's the good news. Practices which adjust stress down in the afternoon in

adjust stress down in the afternoon in those people combating cancer actually

those people combating cancer actually predicted survivability. In other words,

predicted survivability. In other words, the bigger the peak, the more rapid the

the bigger the peak, the more rapid the decline in cortisol into the afternoon

decline in cortisol into the afternoon and the lower it stayed at night, the

and the lower it stayed at night, the longer people lived and the more

longer people lived and the more successful people were in overcoming

successful people were in overcoming diseases such as cancer. Now, I'm not

diseases such as cancer. Now, I'm not saying that's the only thing that

saying that's the only thing that allowed them to do that, but it makes

allowed them to do that, but it makes perfect sense based on everything we

perfect sense based on everything we know about the interactions between

know about the interactions between cortisol and the immune system, between

cortisol and the immune system, between stress and survivability, between

stress and survivability, between longevity and between the production of

longevity and between the production of all sorts of things that relate to

all sorts of things that relate to glucose metabolism, dopamine, etc. and

glucose metabolism, dopamine, etc. and so on. Another interesting point is that

so on. Another interesting point is that as women transition from pmenopause to

as women transition from pmenopause to menopause, so of course this is

menopause, so of course this is correlated with aging, but the exact age

correlated with aging, but the exact age that it occurs differs between women,

that it occurs differs between women, but it's roughly between the ages of

but it's roughly between the ages of late 30s to early 50s depending on the

late 30s to early 50s depending on the person. There's also a characteristic

person. There's also a characteristic flattening out of the cortisol rhythm

flattening out of the cortisol rhythm into the afternoon. That's the way it's

into the afternoon. That's the way it's described in the literature across all

described in the literature across all these different situations, menopause,

these different situations, menopause, aging, when people are combating a

aging, when people are combating a chronic illness and so forth, is this

chronic illness and so forth, is this flattening of the afternoon cortisol

flattening of the afternoon cortisol curve. What this speaks to again is the

curve. What this speaks to again is the critical importance of high morning

critical importance of high morning cortisol. You want to emphasize that.

cortisol. You want to emphasize that. Yes, you want to get enough sleep, but

Yes, you want to get enough sleep, but you want high morning cortisol. You want

you want high morning cortisol. You want to get out and into your day. If that

to get out and into your day. If that day for you starts at 4:00 a.m., okay.

day for you starts at 4:00 a.m., okay. If it starts at 5, 6, 7, 8 a.m., okay.

If it starts at 5, 6, 7, 8 a.m., okay. We're not talking about the exact time

We're not talking about the exact time you wake up, but you want to get enough

you wake up, but you want to get enough sleep prior to that. For most people,

sleep prior to that. For most people, it's going to be 6 to 8 hours. There are

it's going to be 6 to 8 hours. There are you rare ones out there that can get by

you rare ones out there that can get by on 4 to 5 hours, but the data really

on 4 to 5 hours, but the data really point to the fact that most people

point to the fact that most people should get 6 to 8 hours, maybe nine if

should get 6 to 8 hours, maybe nine if or maybe more if you're a kid and you're

or maybe more if you're a kid and you're developing or you're combating a, you

developing or you're combating a, you know, an illness or something, but 6 to

know, an illness or something, but 6 to 8 hours. When you wake up, spike that

8 hours. When you wake up, spike that cortisol using the tools we described.

cortisol using the tools we described. Then make sure that cortisol doesn't

Then make sure that cortisol doesn't come down far too fast, right? You don't

come down far too fast, right? You don't want a vertical drop in it. This isn't

want a vertical drop in it. This isn't like a roller coaster at one of these

like a roller coaster at one of these theme parks. There's like basically a

theme parks. There's like basically a vertical drop. You want a relatively

vertical drop. You want a relatively steep drop and you want that cortisol

steep drop and you want that cortisol coming down down down down into the

coming down down down down into the afternoon such that by late afternoon

afternoon such that by late afternoon and evening it's down and then you want

and evening it's down and then you want to keep it down. You want to do things

to keep it down. You want to do things to stay calm. It doesn't mean that you

to stay calm. It doesn't mean that you can't go out and have a good time.

can't go out and have a good time. Doesn't mean that you can't have a

Doesn't mean that you can't have a dinner party and engage in that. You can

dinner party and engage in that. You can do those things, but those aren't

do those things, but those aren't stressful things. Keep your stress

stressful things. Keep your stress levels down. Keep your cortisol levels

levels down. Keep your cortisol levels down. Certainly as you transition into

down. Certainly as you transition into sleep, if you can master this pattern

sleep, if you can master this pattern for just 3 to four days, you're going to

for just 3 to four days, you're going to notice a significant improvement in your

notice a significant improvement in your overall well-being. Every metric of

overall well-being. Every metric of well-being, energy, focus, etc., sleep

well-being, energy, focus, etc., sleep quality, and on and on. And in fact, we

quality, and on and on. And in fact, we didn't go into it today, but there is a

didn't go into it today, but there is a vast literature that shows that if you

vast literature that shows that if you get your cortisol rhythm right, it

get your cortisol rhythm right, it improves your cognition. There's also a

improves your cognition. There's also a vast literature showing that if your

vast literature showing that if your cortisol is disrupted in a way that your

cortisol is disrupted in a way that your cortisol is too high in the afternoon,

cortisol is too high in the afternoon, your cognition suffers. There's actually

your cognition suffers. There's actually a known reason for this. I can't help

a known reason for this. I can't help but sneak this in, which is that your

but sneak this in, which is that your hippocampus, this brain area that's

hippocampus, this brain area that's involved in learning and memory is

involved in learning and memory is chocka block full of cortisol receptors.

chocka block full of cortisol receptors. And what happens is if your cortisol is

And what happens is if your cortisol is elevated at the wrong times for too

elevated at the wrong times for too long, you actually get degeneration of

long, you actually get degeneration of these neurons in the hippocampus. It's a

these neurons in the hippocampus. It's a bad situation for two reasons. One,

bad situation for two reasons. One, cognition and memory suffer. The other

cognition and memory suffer. The other reason is that the hippocampus itself is

reason is that the hippocampus itself is involved in contextual control over the

involved in contextual control over the cortisol cycle. Meaning, the hippocampus

cortisol cycle. Meaning, the hippocampus is vital for you to be able to interpret

is vital for you to be able to interpret when something is merely arousing,

when something is merely arousing, exciting versus stressful. And so, as

exciting versus stressful. And so, as that structure degenerates, you can't

that structure degenerates, you can't remember as many things, which itself is

remember as many things, which itself is stressful, but also your ability to

stressful, but also your ability to regulate stress is reduced. There are

regulate stress is reduced. There are literally hundreds of studies on this

literally hundreds of studies on this from animals and in humans. So getting

from animals and in humans. So getting your cortisol rhythm correct and

your cortisol rhythm correct and controlling it is going to serve you

controlling it is going to serve you immensely well. Having the cortisol

immensely well. Having the cortisol pattern of high in the morning, low in

pattern of high in the morning, low in the afternoon and at night is the

the afternoon and at night is the cortisol pattern you want. Which means

cortisol pattern you want. Which means that everything that we've talked about

that everything that we've talked about today in terms of protocols, whether or

today in terms of protocols, whether or not they are behavioral, involving

not they are behavioral, involving exercise, whether or not they're

exercise, whether or not they're involving nutrition, whether or not

involving nutrition, whether or not they're involving supplementation.

they're involving supplementation. Although, I should say for

Although, I should say for supplementation, I recommend that kids

supplementation, I recommend that kids not use supplements to control cortisol.

not use supplements to control cortisol. I should say if you're 18 or younger,

I should say if you're 18 or younger, you should be really cautious about

you should be really cautious about using supplements of any kind. There are

using supplements of any kind. There are a few like creatine, which may be okay,

a few like creatine, which may be okay, or some whey protein if your parents

or some whey protein if your parents decide it's okay. Talk to your parents,

decide it's okay. Talk to your parents, kids. But certainly if you're 18 or

kids. But certainly if you're 18 or older, all the things that we've talked

older, all the things that we've talked about today are applicable for getting

about today are applicable for getting your cortisol rhythm right. Thank you

your cortisol rhythm right. Thank you for joining for today's discussion about

for joining for today's discussion about cortisol, how to regulate it for sake of

cortisol, how to regulate it for sake of overcoming burnout, and just generally

overcoming burnout, and just generally for improving your health and navigating

for improving your health and navigating life more effectively by controlling

life more effectively by controlling your cortisol rhythms. If you're

your cortisol rhythms. If you're learning from and or enjoying this

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How to Control Your Cortisol & Overcome Burnout