How to Control Your Cortisol & Overcome Burnout

See Andrew Huberman live in New York, Los Angeles & San Francisco: https://go.hubermanlab.com/protocols-event In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance. I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout. If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help. Episode show notes: https://go.hubermanlab.com/UbpcfeH *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Cortisol 00:01:29 Stress, Tool: Daily Cortisol Rhythm 00:03:16 Cortisol & Directing Energy, Glucose, Adrenals 00:06:39 Sponsors: Carbon & BetterHelp 00:10:14 Daily Cortisol Phases & Rhythm, Waking Up & Cortisol 00:17:55 Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis 00:24:57 Rapid & Delayed Stress Response, HPA Axis 00:28:42 Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight 00:36:58 Sponsors: AG1 & David 00:39:48 Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) 00:41:44 Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake 00:49:30 Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule 00:57:52 Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood 01:01:19 Sponsor: LMNT 01:02:51 Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice 01:11:34 Afternoon & Evening Cortisol Rhythms, Sunlight, Screens 01:14:30 Lower Evening Cortisol, Tools: Dim Lights, Light Color 01:20:54 Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates 01:30:42 Low-Carb Diets & Cortisol, Metabolic Syndrome 01:35:30 Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol 01:44:32 Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium 01:50:57 Burnout, Cushing's & Addison's, 2 Burnout Patterns 01:55:23 Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine 02:01:35 Late-Phase Burnout, Tools: Reduce Evening Cortisol 02:08:02 Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health 02:13:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer