Cortisol – By Huberman
I have been speaking about cortisol and burn out for years, basically since I was diagnosed with adrenal fatigue 3 years ago. It is still something I am struggling with, which is a little frustrating because I am doing everything right.
Eve has been bored to tears (I think) with me talking about this but she recently sent me this podcast by Huberman on cortisol. It is long and he starts off very technical but once you get passed that (and the million ads), it is VERY interesting.
If you don’t have the 2 hours to listen – let me give you my key take aways.
- He explains the Daily Cortisol Rhythm, which I kinda knew but didnt really understand. Basically your cortisol starts rising while you sleep, it continues to rise as you wake up, then it starts decling once it feels you have enough cortisol (or stops producing more). This is why it is important to have a calm bedtime routine – at least 2 hours before you fall asleep, to exercise regularly and ideally in the morning. He does also talk about caffeine consumption, which he doesnt discourage, just suggests the optimal time to drink your coffee to help work with your rhythm.
- He talks about breathing techniques to help reduce stress, which can also impact your cortisol. This particular issue was discussed in the first part of the talk and is pretty technical because stress doesnt actually cause more cortisol but does impact it. If you want to know the exact cause of this, then best to listen to how he explains it.
- What I found refreshing is that while he has a million ads for other things, he never once suggests medicine to “fix” this – it is all lifestyle changes and natural supplements like ashwaghanda. I have been taking ashwaghanda but in the mornings which he says is not a good idea, it should rather be taken at night in addition to the other changes he mentions. (This is all assuming you don’t have Cushings or Addisons which do require medical intervetion).
- He also discusses the importance of light first thing in the morning – basically you want that boost of cortisol first thing in the morning and this happens by hydrating (water), getting exposed to sunlight or a bright light (he mentions the type), working out in the morning and keeping your first cup of coffee until 60-90 minutes after you wake up.
Initially my homeopath diagnosed my adrenal fatigue and now I am working with a naturopath to heal my adrenals (again) and a few other issues. Everything he discusses, is part of my healing plan. While I have faith in the natural route, it was comforting to know that the science backs it all.
I do think there is a whole separate discussion around cortisol and menopausal women, which he alludes to right at the end. But it is well worth a listen.
