Light plays a crucial role in regulating cortisol secretion, the hormone that influences our energy levels and alertness. <ul><li>Cloudless day – When the sun is just above the horizon, light intensity reaches around 100,000 Lux.</li><li>Cloudy day – Light intensity drops to approximately 10,000 Lux.</li><li>Artificial light – Provides only 1,000 Lux.</li></ul>To optimally stimulate morning cortisol secretion go outside in the first 30 minutes after waking up:<ul><li>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.</li></ul>

The Importance of Natural Light for Cortisol Regulation

<ul><li class="ql-align-justify">Mastering cortisol and adrenaline gives you control over your energy, focus, and immune system.</li><li class="ql-align-justify">Use morning sunlight, cold exposure, HIIT, and breathing techniques to optimize stress response.</li><li class="ql-align-justify">Manage stress, time your meals, and use natural supplements to regulate cortisol and prevent burnout.</li><li class="ql-align-justify">Your mindset and physiological control over adrenaline can even impact your immune system, as shown in the E. coli study.</li></ul>By learning to control these hormones, you gain the power to turn your energy and immune system on and off!

Key Takeaway

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:<ul><li> 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.</li></ul>Effects on the Body:<ul><li>When it is done during a cold shower, it enhances cold tolerance by activating brown fat and improving circulation.</li><li>Increases dopamine and endorphins, improving mood and focus.</li></ul>

The Wim Hof Method: Harnessing Breath for Control Over the Body

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.<ul><li class="ql-align-justify">Short-term adrenaline boosts (from breathing exercises, cold exposure, or exercise) can help train your immune system to be more resilient.</li></ul>

Build Stress Resilience: The E. Coli Study & Mindset Control

<ul><li class="ql-align-justify"> Cortisol is a steroid hormone derived from cholesterol, sharing its precursor with estrogen and testosterone. Under stress, the body prioritizes cortisol synthesis regardless of how much cholesterol you produce. </li><li class="ql-align-justify">Despite its negative reputation, it is vital for normal immune function, memory, and mood regulation. </li><li class="ql-align-justify"> The secretion process begins in the brain with the release of corticotropin-releasing hormone (CRH). CRH stimulates the pituitary gland to secrete ACTH, which in turn prompts the adrenal glands to produce cortisol. </li></ul>

The biology of cortisol

Be Aware of Stress-Induced Eating<ul><li class="ql-align-justify">Short-term stress suppresses appetite, while chronic stress increases cravings for high-sugar and high-fat foods.</li><li class="ql-align-justify">Managing stress properly helps prevent unhealthy eating habits.</li></ul>Follow Circadian Eating<ul><li class="ql-align-justify">Eating only when the sun is up helps regulate cortisol naturally and improves digestion.</li></ul>Take Ashwagandha to Reduce Cortisol<ul><li>Lowers cortisol levels by 14.5-27.9%, improving stress resilience.</li></ul>Drink Chamomile Tea (Apigenin) Before Bed<ul><li class="ql-align-justify">Apigenin, a substance found in chamomile tea, calms the nervous system and reduces cortisol levels.</li></ul>

Optimize Hunger, Energy & Evening Cortisol with Smart Nutrition & Natural Support

Do Short HIIT Workouts<ul><li class="ql-align-justify">Short bursts of intense exercise increase cortisol and adrenaline temporarily, improving energy and mental clarity.</li><li class="ql-align-justify">This also builds resilience to stress over time.</li></ul>Exercise in the Morning for Better Cortisol Regulation<ul><li class="ql-align-justify">Morning workouts align with natural cortisol peaks, enhancing their energy-boosting effects.</li></ul>

Use High-Intensity Exercise to Boost Energy

Use Ice Baths or Cold Showers<ul><li class="ql-align-justify">Short, cold exposure increases adrenaline and cortisol in a controlled way, training your body to handle stress better.</li><li class="ql-align-justify">This boosts energy and strengthens the immune system for 1-4 days.</li></ul>Keep Your Mind Calm During Cold Exposure<ul><li class="ql-align-justify">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.</li></ul>

Train Your Body to Handle Stress with Cold Exposure

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.<ul><li>Temporary spikes in cortisol and adrenaline can enhance learning, memory, and neuroplasticity.</li><li>Chronic elevation of cortisol and adrenaline (either prolonged or too frequent) can lead to fatigue, anxiety, and cognitive decline.</li><li class="ql-align-justify">Instead of fearing stress, the key is to recover properly and avoid constantly being in a high-alert state.</li></ul>

Manage Stress to Prevent Chronic Cortisol Spikes

<ul><li class="ql-align-justify">Known as the "fight or flight" hormone, adrenaline is released quickly when we sense danger. </li><li class="ql-align-justify">It boosts heart rate, increases blood flow, and enhances alertness, making it a powerful ally in short bursts. Importantly, adrenaline supports immune defense, learning, and neuroplasticity.</li><li class="ql-align-justify">When the body senses imminent danger, the sympathetic ganglia release adrenaline, with additional release coming from the locus coeruleus in the brain to heighten alertness.</li></ul>

The biology of adrenaline

Cortisol and adrenaline are the two key hormones that determine our energy levels, focus, and immune system strength. Understanding how to regulate them can help you improve productivity, resilience, and overall health. Here’s how you can optimize their effects through simple and science-backed strategies.

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will continue to be released every Monday.

Read the full episode show notes: https://go.hubermanlab.com/IcLrgLk

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*Timestamps*
00:00:00 Huberman Lab Essentials; Immunity & Energy
00:01:34 Cortisol, Epinephrine (Adrenaline)
00:03:32 Cortisol & Epinephrine Biology
00:05:20 Timing Cortisol Release, Tool: Morning Sunlight Exposure
00:07:36 Daytime Stress, Learning & Cortisol
00:08:59 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT
00:13:52 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System
00:17:55 Brief Stressors & Immune System
00:21:37 Chronic Stress, Cortisol, Hunger & Food Choice
00:23:56 Stress & Gray Hair?
00:24:33 Reduce Cortisol & Supplements, Ashwagandha, Apigenin
00:26:18 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting
00:28:54 Recap & Key Takeaways

#HubermanLab #Science #ImmuneSystem

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.
