Podcast Summary: Huberman Lab Episode - "How to Control Your Cortisol & Overcome Burnout"

Release Date: August 4, 2025

Introduction

In this episode of the Huberman Lab podcast, Dr. Andrew Huberman delves deep into the intricate role of cortisol in our bodies, exploring strategies to regulate its levels to prevent and overcome burnout. Recognizing cortisol not merely as a stress hormone but as a pivotal player in energy deployment, mood regulation, and overall well-being, Dr. Huberman provides a comprehensive guide backed by scientific research.

Understanding Cortisol

Cortisol, often misconceived solely as a stress hormone, plays a multifaceted role in the body. Dr. Huberman emphasizes that cortisol is fundamentally involved in mobilizing energy by releasing glucose into the bloodstream, aiding various bodily functions beyond stress responses.

"Cortisol is not a stress hormone per se. Rather, cortisol is involved in deploying and directing energy to tissues that need it most."
[05:30]

The Cortisol Rhythm

A healthy cortisol rhythm follows a circadian pattern, peaking in the morning to promote wakefulness and gradually declining throughout the day to facilitate restful sleep. Disruptions to this rhythm can lead to feelings of burnout, mood disturbances, and impaired immune function.

"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."
[02:15]

Controlling Morning Cortisol

1. Bright Light Exposure

   Exposure to bright light, preferably sunlight, within the first hour of waking, significantly boosts cortisol levels, setting a positive tone for the day.

   "Get bright light, ideally from sunlight, into your eyes within the first hour of waking, ideally within the first 30 minutes."
   [15:45]

   • Alternative: Use a 10,000 lux artificial light source when natural sunlight isn't available.

2. Hydration

   Starting the day with adequate hydration enhances cortisol production and maintains energy levels.

   "Hydration is very important. For me, that's 16 to 32 ounces of water with some electrolytes in it."
   [25:10]

3. Caffeine Consumption

   • For Regular Users: Timing caffeine intake 60-90 minutes after waking can prevent a sharp decline in cortisol levels, avoiding afternoon energy crashes.

   "By pushing out your caffeine intake by 60 minutes or even 30 minutes, I've been able to not experience that crash in energy in the afternoon."
   [40:20]

   • For Non-Habitual Users: Caffeine can significantly spike cortisol but should be used judiciously.

4. Exercise

   Regular morning exercise acts as an entrainment cue, reinforcing the cortisol rhythm and enhancing overall energy levels.

   "Exercising for three or four days, not necessarily in a row, can lead to a positive feedback loop on your cortisol levels."
   [55:35]

5. Deliberate Cold Exposure

   Occasional cold showers or plunges boost cortisol by releasing catecholamines, enhancing mood and alertness without causing chronic cortisol elevation.

   "If you want to boost your cortisol levels using deliberate cold exposure, do that occasionally, not more than twice per week."
   [1:10:50]

6. Nutrition: Grapefruit and Licorice

   • Grapefruit: Inhibits cortisol breakdown enzymes, extending cortisol's active presence in the bloodstream.

     "Eating a grapefruit will extend the life of cortisol in your bloodstream by anywhere from 25 to 50%."
     [1:25:30]

   • Licorice: Contains glycyrrhizin, which inhibits cortisol conversion to cortisone, thereby increasing active cortisol levels. Use cautiously, especially if you have hypertension or are pregnant.

     "Licorice can potently increase cortisol, so use it sparingly and be mindful of its effects on blood pressure."
     [1:30:45]

Regulating Evening Cortisol

1. Light Management

   • Avoid Short-Wavelength Light: Reduce exposure to blue and green light from screens and artificial sources at least two hours before bedtime.

   "Avoid short wavelength light exposure as it can significantly increase cortisol levels in the evening."
   [1:45:10]

   • Use Red or Amber Lighting: Implement red or amber bulbs in the evening to minimize cortisol spikes.

   "Installing red light bulbs can help keep cortisol levels low in the evening."
   [1:46:30]

2. Breathing Techniques

   Employing breathing exercises, such as the physiological sigh, can rapidly reduce cortisol levels and activate the parasympathetic nervous system.

   "The fastest way to calm down in real time is going to be the so-called physiological sigh."
   [2:00:15]

3. Nutrition: Starchy Carbohydrates

   Consuming starchy carbs in the evening helps elevate blood glucose, which in turn suppresses cortisol production.

   "Eating starchy carbohydrates in the evening will help keep your cortisol low."
   [2:20:40]

4. Supplements: Ashwagandha and Apigenin

   • Ashwagandha: Reduces cortisol by 11-29% when taken in the evening (300-600 mg). Not recommended for individuals with high blood pressure or pregnant women.

     "Ashwagandha can reduce cortisol levels by up to 29%, making it a useful tool for evening cortisol management."
     [2:35:50]

   • Apigenin: Found in chamomile, it aids in cortisol reduction and promotes relaxation.

     "Apigenin works on GABA pathways to decrease cortisol, aiding in better sleep."
     [2:38:25]

Addressing Burnout

Dr. Huberman identifies two primary patterns of burnout, each requiring distinct approaches:

1. Type 1 Burnout: Morning Stress

   Characterized by waking up feeling stressed and anxious, leading to exhaustion by the afternoon.

   Strategies:

   • Implement Non-Sleep Deep Rest (NSDR) or Yoga Nidra upon waking to calm the nervous system.

     "Performing NSDR can adjust the cortisol slope, preventing an overly steep morning spike."
     [3:10:20]

   • Ensure adequate bright light exposure and hydration.

   • Delay caffeine intake to avoid abrupt cortisol declines.

2. Type 2 Burnout: Evening Stress

   Involves waking up feeling exhausted and struggling to wind down at night, often due to elevated cortisol levels in the evening.

   Strategies:

   • Dim evening lighting and minimize screen time.
   • Engage in breathing exercises to activate the parasympathetic nervous system.
   • Consume starchy carbohydrates during the last meal.
   • Use supplements like Ashwagandha and Apigenin to further suppress evening cortisol.

   "Reducing cortisol in the evening through dimmed lights and breathing techniques is crucial for overcoming burnout."
   [3:25:40]

Combined Approach for Chronic Burnout:

For individuals experiencing both types of burnout, integrating morning protocols (bright light, hydration, exercise) with evening strategies (light management, breathing exercises, proper nutrition) can effectively rebalance cortisol rhythms.

Conclusion

Mastering cortisol regulation is pivotal for enhancing energy, mood, cognitive function, and overall health while preventing burnout. By understanding the cortisol rhythm and implementing targeted strategies both in the morning and evening, individuals can optimize their physiological states to support a balanced and productive life.

"If you can master this pattern for just three to four days, you're going to notice a significant improvement in your overall well-being."
[4:50:55]

For those seeking further insights and structured protocols, Dr. Huberman recommends his forthcoming book, "An Operating Manual for the Human Body," and encourages listeners to engage with additional resources available through the Huberman Lab's online platforms.

Notable Quotes with Timestamps

• "Cortisol is not a stress hormone per se. Rather, cortisol is involved in deploying and directing energy to tissues that need it most."
  [05:30]

• "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."
  [02:15]

• "Get bright light, ideally from sunlight, into your eyes within the first hour of waking, ideally within the first 30 minutes."
  [15:45]

• "Hydration is very important. For me, that's 16 to 32 ounces of water with some electrolytes in it."
  [25:10]

• "By pushing out your caffeine intake by 60 minutes or even 30 minutes, I've been able to not experience that crash in energy in the afternoon."
  [40:20]

• "Exercising for three or four days, not necessarily in a row, can lead to a positive feedback loop on your cortisol levels."
  [55:35]

• "Eating a grapefruit will extend the life of cortisol in your bloodstream by anywhere from 25 to 50%."
  [1:25:30]

• "The fastest way to calm down in real time is going to be the so-called physiological sigh."
  [2:00:15]

• "Ashwagandha can reduce cortisol levels by up to 29%, making it a useful tool for evening cortisol management."
  [2:35:50]

• "Performing NSDR can adjust the cortisol slope, preventing an overly steep morning spike."
  [3:10:20]

• "Reducing cortisol in the evening through dimmed lights and breathing techniques is crucial for overcoming burnout."
  [3:25:40]

• "If you can master this pattern for just three to four days, you're going to notice a significant improvement in your overall well-being."
  [4:50:55]

Final Notes

Optimizing cortisol levels is a cornerstone of maintaining mental and physical health. By adhering to the science-based strategies discussed in this episode, listeners can take proactive steps towards a balanced and fulfilling life, effectively managing stress and preventing burnout.