How to Control Your Cortisol & Overcome Burnout
Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford, explains cortisol and science-based protocols to optimize its 24-hour rhythm. This can enhance daytime energy, focus, mood, and stress resilience, improve sleep, and help overcome burnout by strategically raising or lowering cortisol.
Deep Dive Analysis
20 Topic Outline
Introduction to Cortisol and its Importance
Cortisol's Role in Energy Deployment, Not Just Stress
The 24-Hour Circadian Rhythm of Cortisol
Mechanism of Cortisol Release: HPA Axis and Negative Feedback
Rapid vs. Delayed Stress Response and Cortisol
Role of Suprachiasmatic Nucleus (SCN) and Light in Cortisol Regulation
Behavioral Tools to Increase Morning Cortisol (Light, Hydration, Caffeine)
Exercise and its Impact on Cortisol Rhythm
Deliberate Cold Exposure and Cortisol Levels
Nutritional Tools to Increase Morning Cortisol (Grapefruit, Licorice)
Afternoon and Evening Cortisol Rhythms and Light Exposure
Behavioral Tools to Lower Evening Cortisol (Dim Lights, Breathing, Carbohydrates)
Impact of Low-Carb Diets and Metabolic Syndrome on Cortisol
Evening Exercise and Strategies to Lower Post-Workout Cortisol
Supplements to Reduce Evening Cortisol (Ashwagandha, Apigenin, Magnesium)
Understanding and Overcoming Burnout: Two Patterns
Addressing Early-Phase Burnout (Morning Stress/Anxiety)
Addressing Late-Phase Burnout (Morning Sluggishness, Nighttime Stress)
Age, Gender, and Health Challenges Impact on Cortisol Rhythm
Summary of Cortisol Rhythm Control for Overall Well-being
8 Key Concepts
Cortisol Rhythm
The 24-hour pattern of cortisol levels, ideally high shortly after waking and low in the hours before and during early sleep. This rhythm is crucial for energy, focus, mood, and sleep quality.
Cortisol's Main Role
Cortisol is primarily a hormone that deploys and directs energy, particularly glucose, to tissues like the brain to meet demands, including but not limited to stress. It's not solely a 'stress hormone.'
HPA Axis
The Hypothalamic-Pituitary-Adrenal axis is a neuroendocrine system involving the hypothalamus, pituitary gland, and adrenal glands that regulates the synthesis and release of cortisol in response to stress and circadian rhythms.
Negative Feedback Loop (Cortisol)
A self-regulatory mechanism where high levels of cortisol in the bloodstream signal the brain (hypothalamus) to reduce the production of hormones (CRH, ACTH) that stimulate cortisol release, preventing excessively high or low levels.
Cortisol Awakening Response (CAR)
The sharp rise in cortisol levels that occurs in the final hours of sleep and continues for about an hour after waking, essential for transitioning from sleep to wakefulness and feeling alert.
Circadian Dead Zone
A period in the afternoon (roughly noon to 5-6 PM) when light exposure does not significantly shift the biological clock or trigger large increases in cortisol, unlike morning or evening light.
Early-Phase Burnout
A pattern of burnout characterized by waking up feeling highly stressed or anxious, often too early, followed by exhaustion and brain fog in the afternoon.
Late-Phase Burnout
A pattern of burnout characterized by waking up feeling sluggish and lacking energy, experiencing brain fog during the day, but then having difficulty calming down and falling asleep at night (wired and tired).
12 Questions Answered
You want cortisol levels to be high early in the day, shortly after waking, and low in the hours right before sleep and during the first hours of sleep.
Cortisol is not inherently bad; its main job is to deploy and direct energy, particularly glucose, to tissues like the brain to meet demands, which includes dealing with stressors but also everyday activities.
Viewing bright light, especially sunlight, within the first hour of waking significantly boosts morning cortisol levels, which enhances mood, focus, and alertness, and helps set the correct daily cortisol rhythm.
Delaying caffeine intake by 60-90 minutes after waking, for habitual users, can flatten the downslope of morning cortisol, preventing an afternoon energy crash without significantly increasing the initial cortisol spike.
Yes, exercising at roughly the same time each day, especially in the morning, acts as a strong 'entrainment cue' for the suprachiasmatic nucleus (SCN), reinforcing the timing of cortisol release and providing anticipatory energy.
Occasional deliberate cold exposure (e.g., 1-2 times per week) can increase cortisol, but habitual exposure does not significantly elevate cortisol levels, while still providing benefits like increased dopamine for mood and energy.
Grapefruit, by inhibiting cortisol-breaking enzymes, and black licorice (due to glycyrrhizin), by inhibiting cortisol conversion, can both significantly extend the life and increase the levels of circulating cortisol.
To lower evening cortisol, dim indoor lights, avoid short-wavelength light from screens, use long-exhale breathing techniques like the physiological sigh, and consume some starchy carbohydrates with your last meal.
For the first three weeks of a low-carbohydrate diet, cortisol levels may be significantly increased, but they typically normalize to original levels after this initial adaptation period.
The two patterns are: 1) waking up stressed/anxious and crashing in the afternoon, and 2) waking up sluggish/tired but feeling wired and unable to sleep at night.
Implement non-sleep deep rest (NSDR) or yoga nidra in the morning to reduce the steepness of the cortisol rise, ensure proper hydration, get bright morning light, and delay caffeine intake.
Focus on lowering evening cortisol by dimming lights, avoiding screens, practicing long-exhale breathing, consuming starchy carbohydrates with dinner, and considering supplements like ashwagandha or apigenin.
20 Actionable Insights
1. Optimize 24-Hour Cortisol Rhythm
Aim for high cortisol early in the day, shortly after waking, and low cortisol in the hours right before sleep and during the first hours of sleep. This rhythm is a powerful lever for overall health, wellness, and performance.
2. View Bright Light Early
Get bright light, ideally from sunlight, into your eyes within the first hour (ideally 30 minutes) of waking to amplify cortisol levels. This sets you up for lower cortisol later and improves mood, focus, and alertness. If sunlight is unavailable, use a 10,000 lux artificial light source.
3. Hydrate Immediately Upon Waking
Drink 16-32 ounces of water (with or without electrolytes) first thing in the morning to increase alertness and modestly boost pulsatile cortisol release.
4. Delay Caffeine Intake (Habitual Users)
If you habitually consume caffeine and experience an afternoon crash, delay your caffeine intake by 60-90 minutes after waking. This flattens the downslope of morning cortisol, providing more sustained energy. If not caffeine-adapted, caffeine will significantly spike cortisol.
5. Exercise Consistently Early
Exercise at roughly the same time each day (within a 2-3 hour window), ideally early in the day, for 3-6 days a week. This anchors your cortisol cycle, leading to an anticipatory increase in energy before workouts.
6. Occasional Cold Exposure for Cortisol
Use deliberate cold exposure (cold shower, ice plunge) no more than twice per week if your goal is to significantly increase cortisol levels, as habitual use diminishes this specific effect. Regular cold exposure still boosts dopamine, epinephrine, and norepinephrine for mood and energy without chronically elevating cortisol.
7. Consume Grapefruit for Cortisol
Eat a whole grapefruit or drink 6-8 ounces of grapefruit juice in the late morning (e.g., before your first meal) to extend the life of cortisol in your bloodstream by 25-50%, providing a tangible increase in energy.
8. Cautious Licorice Use for Cortisol
If struggling to boost morning cortisol, consider a small amount of black licorice or licorice root (containing glycyrrhizin) occasionally, as it potently increases cortisol by inhibiting its breakdown. Avoid if pregnant, breastfeeding, or have high blood pressure due to significant impact on cortisol and blood pressure.
9. Dim Evening Lighting
Two hours after sundown, dim indoor lights as much as possible, especially overhead lights; table lamps and floor lights are preferable. Minimize exposure to white LED, blue, and green lights, which can significantly increase cortisol and suppress melatonin.
10. Redden Phone/Computer Screens
Dim the screen on your phone and computer, and program them to red light mode (e.g., Apple triple-click shortcut) to cut out short wavelength light. Alternatively, use red or amber light bulbs or blue-light-blocking glasses.
11. Implement Caffeine Cutoff
Stop consuming caffeine by 2:00-3:00 p.m. at the very latest (adjust based on individual tolerance and bedtime) to ensure cortisol levels can drop sufficiently for quality sleep.
12. Practice Physiological Sigh
Use the physiological sigh (double inhale through the nose, long exhale through the mouth) for 1-3 repetitions or 3-5 minutes to quickly calm the nervous system and reduce stress, especially in the evening.
13. Consume Evening Starchy Carbohydrates
Include starchy carbohydrates (e.g., rice, potatoes, yams, oatmeal) in your last meal of the day to help keep cortisol levels low by elevating blood glucose, which reciprocally reduces cortisol release. If on a low-carb diet and experiencing poor sleep, consider reintroducing some starches to the last meal.
14. Manage Late-Day Exercise Cortisol
If exercising intensely late in the day (after 5-6 p.m.), immediately follow with strategies to lower cortisol: consume protein and starchy carbohydrates, perform long-exhale breathing, and take a hot/neutral shower or sauna. Avoid stimulating activities like phone/computer use before bed.
15. Address Morning Stress (Burnout Type 1)
If waking up with high stress or anxiety, incorporate Non-Sleep Deep Rest (NSDR) or Yoga Nidra (10-30 minutes) upon waking to reduce cortisol and engage the parasympathetic nervous system. Follow this with hydration and bright light exposure (sunlight/10k lux), and avoid immediate caffeine intake to shift the cortisol peak later.
16. Address Evening Stress (Burnout Type 2)
If experiencing evening stress, difficulty winding down, or being ’tired but wired’ at night, focus on evening protocols: avoid bright artificial light, avoid stress, take a relaxing walk, and perform physiological sighs. Viewing late-day sunlight can adjust retinal sensitivity, making artificial light less detrimental at night.
17. Evening Ashwagandha for Cortisol
If behavioral changes are insufficient, consider 300-600mg of ashwagandha in the late afternoon/evening to reduce cortisol levels by 11-29%. Avoid early-day high doses.
18. Evening Apigenin for Sleep
Take 50mg of apigenin (found in chamomile) in capsule form 30-60 minutes before sleep to help decrease cortisol and improve sleep.
19. Magnesium for Sleep
Consider magnesium threonate or bisglycinate as part of a sleep stack, as magnesium can indirectly help suppress cortisol and aids sleep.
20. Prioritize Behavioral Changes First
Always prioritize behavioral changes before introducing supplements, as supplements should augment an already optimized behavioral routine. Kids should not use supplements to control cortisol; applicable for individuals 18 years or older.
7 Key Quotes
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.
Andrew Huberman
Cortisol is not a stress hormone per se. Rather, cortisol is involved in deploying and directing energy to tissues that need it most.
Andrew Huberman
The higher that first peak in cortisol is early in the day, the better you're setting yourself up for low levels of cortisol later in the evening and at night, which will allow you to fall asleep easily, to stay asleep easily.
Andrew Huberman
It's very easy to stress at night. It's very easy to create increases in cortisol because your endogenous, your circadian levels of cortisol are so low.
Andrew Huberman
The diabolical thing about stress is that when we are more stressed, when our sympathetic nervous system is activated, we tend to do more things that make us more stressed.
Andrew Huberman
Supplementation should never be the first line of attack when you're trying to adjust some biological mechanism or some health metric.
Andrew Huberman
Burnout is a real thing. However, most people don't understand burnout or they try and go about treating burnout in exactly the wrong way.
Andrew Huberman
4 Protocols
Protocol for Increasing Morning Cortisol
Andrew Huberman- View bright light (ideally sunlight) for 10-30 minutes within the first hour of waking.
- Hydrate with 16-32 ounces of water, optionally with electrolytes, first thing in the morning.
- Delay caffeine intake by 60-90 minutes after waking (for habitual users).
- Exercise at roughly the same time each day, ideally within the first 3 hours of waking, for 3-6 days per week.
- (Optional, occasional) Engage in deliberate cold exposure (cold shower/plunge) 1-2 times per week.
- (Optional) Consume grapefruit or grapefruit juice in the late morning before your first meal.
Protocol for Lowering Evening Cortisol
Andrew Huberman- Dim indoor lights and turn off overhead lights in the evening, focusing on table or floor lamps.
- Avoid short-wavelength light (blue/green) from screens by dimming devices, using red light filters, or wearing blue-light-blocking glasses.
- Practice 1-3 physiological sighs (double inhale, long exhale through mouth) to calm the nervous system, especially if stressed.
- Consume some starchy carbohydrates with your last meal of the day.
- Avoid caffeine intake after 2-3 PM.
- (If exercising late) After an evening workout, take a hot shower/sauna, and perform long-exhale breathing to bring cortisol down.
- (Optional) Consider taking 300-600mg Ashwagandha in the late afternoon/evening.
- (Optional) Consider taking 50mg Apigenin and Magnesium Threonate/Bisglycinate 30-60 minutes before desired sleep.
Protocol for Early-Phase Burnout (Morning Stress/Anxiety)
Andrew Huberman- Immediately upon waking, use the restroom and hydrate.
- Perform 10-30 minutes of Non-Sleep Deep Rest (NSDR) or Yoga Nidra to reduce the steepness of the morning cortisol rise.
- Get bright light exposure (sunlight or 10,000 lux artificial light) into your eyes after NSDR to correctly time the cortisol peak.
- Delay caffeine intake by 60-90 minutes after waking to flatten the cortisol downslope.
Protocol for Late-Phase Burnout (Morning Sluggishness, Nighttime Stress)
Andrew Huberman- Strictly adhere to the 'Protocol for Lowering Evening Cortisol' to ensure low cortisol before and during early sleep.
- Ensure consistent sleep duration (6-8 hours for most adults).
- Prioritize bright morning light exposure and hydration upon waking to boost morning cortisol.
- Engage in regular exercise, ideally in the morning or early afternoon, to anchor the cortisol rhythm.