Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials

Light plays a crucial role in regulating cortisol secretion, the hormone that influences our energy levels and alertness.

• Cloudless day – When the sun is just above the horizon, light intensity reaches around 100,000 Lux.
• Cloudy day – Light intensity drops to approximately 10,000 Lux.
• Artificial light – Provides only 1,000 Lux.

To optimally stimulate morning cortisol secretion go outside in the first 30 minutes after waking up:

• On a sunny day, 10 minutes of exposure to natural light is sufficient. On a cloudy day, 30 minutes outside is needed to achieve the same effect.

Use Ice Baths or Cold Showers

• Short, cold exposure increases adrenaline and cortisol in a controlled way, training your body to handle stress better.
• This boosts energy and strengthens the immune system for 1-4 days.

Keep Your Mind Calm During Cold Exposure

• When taking a cold shower, the body releases adrenaline, increasing alertness. However, if we keep the mind calm (using breathing techniques or positive self-talk) adrenaline gets secreted only in the body, not in the brain, allowing us to stay composed under stress.

The Wim Hof breathing method is a technique that allows us to voluntarily influence our autonomic nervous system, bridging the gap between mind and body.

How It Works:

• The method involves deep, rhythmic breathing followed by controlled breath holds. This process increases oxygen levels and temporarily reduces carbon dioxide, leading to a mild alkalization of the blood.

Effects on the Body:

• When it is done during a cold shower, it enhances cold tolerance by activating brown fat and improving circulation.
• Increases dopamine and endorphins, improving mood and focus.

Do Short HIIT Workouts

• Short bursts of intense exercise increase cortisol and adrenaline temporarily, improving energy and mental clarity.
• This also builds resilience to stress over time.

Exercise in the Morning for Better Cortisol Regulation

• Morning workouts align with natural cortisol peaks, enhancing their energy-boosting effects.

Be Aware of Stress-Induced Eating

• Short-term stress suppresses appetite, while chronic stress increases cravings for high-sugar and high-fat foods.
• Managing stress properly helps prevent unhealthy eating habits.

Follow Circadian Eating

• Eating only when the sun is up helps regulate cortisol naturally and improves digestion.

Take Ashwagandha to Reduce Cortisol

• Lowers cortisol levels by 14.5-27.9%, improving stress resilience.

Drink Chamomile Tea (Apigenin) Before Bed

• Apigenin, a substance found in chamomile tea, calms the nervous system and reduces cortisol levels.

Throughout the day, stressors from work, family, or daily challenges trigger the release of cortisol and adrenaline. While stress is often seen as harmful, its effects depend on duration and frequency.

• Temporary spikes in cortisol and adrenaline can enhance learning, memory, and neuroplasticity.
• Chronic elevation of cortisol and adrenaline (either prolonged or too frequent) can lead to fatigue, anxiety, and cognitive decline.
• Instead of fearing stress, the key is to recover properly and avoid constantly being in a high-alert state.

A groundbreaking study showed that humans could consciously influence their immune response using adrenaline. Participants trained in a breathing method (developed by Wim Hof) were injected with E. coli bacteria, which normally triggers flu-like symptoms. Those who practiced the breathing method produced higher levels of adrenaline, which suppressed the inflammatory response. As a result, they had fewer symptoms compared to the control group.

• Short-term adrenaline boosts (from breathing exercises, cold exposure, or exercise) can help train your immune system to be more resilient.

• Mastering cortisol and adrenaline gives you control over your energy, focus, and immune system.
• Use morning sunlight, cold exposure, HIIT, and breathing techniques to optimize stress response.
• Manage stress, time your meals, and use natural supplements to regulate cortisol and prevent burnout.
• Your mindset and physiological control over adrenaline can even impact your immune system, as shown in the E. coli study.

By learning to control these hormones, you gain the power to turn your energy and immune system on and off!