Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function | Huberman Lab Podcast #18

Summary

• Cortisol and adrenaline are hormones that are released by the body in response to stress
• Cortisol helps to increase energy and immune system function, while adrenaline increases heart rate and blood pressure
• Chronic stress can lead to negative effects on the body, including decreased immune function and increased risk of disease
• Strategies to manage stress and optimize cortisol and adrenaline function include getting enough sleep, exercise, and proper nutrition
• InsideTracker and Athletic Greens are companies that offer tools for analyzing blood and DNA and all-in-one vitamin, mineral, and probiotic supplements, respectively
• Intermittent fasting can increase growth hormone levels
• The hormone ghrelin, which is released when you are hungry, can bind to receptors in the brain that normally bind growth hormone releasing hormone, leading to an increase in growth hormone
• Stress can increase the hormone cortisol, which can reduce growth hormone
• High intensity exercise can increase growth hormone levels
• The hormone prolactin can inhibit the release of growth hormone
• Wrapping yourself in plastic bags and going for a jog is not a recommended way to increase growth hormone
• The stomach grumbles due to the movement of gas in the intestines
• Comfort foods work due to the release of dopamine in the brain, which can provide a feeling of pleasure and reward
• Cortisol and adrenaline can be leveraged to improve the immune system and increase energy.
• The hormones cortisol and epinephrine (adrenaline) are important for energy and a healthy immune system
• Cortisol is a steroid hormone made from cholesterol, similar to testosterone and estrogen
• Cortisol is a stress hormone and is important for immune system function, memory, and preventing depression
• However, high levels of cortisol or cortisol at the wrong times of day can be harmful
• Epinephrine (adrenaline) has been demonized as a stress hormone but is actually important for immunity and protecting against infection
• Understanding where cortisol and epinephrine are released in the body and brain can help with controlling them.
• Getting outside and viewing sunlight within 30 minutes of waking can improve focus, energy levels, and learning ability.
• Late shifted cortisol (increased cortisol levels at night) is linked to depression, anxiety, and insomnia.
• On a sunny day, 100,000 Lux is needed for a sufficient amount of light. On a cloudy day, 10,000 Lux is needed.
• Very bright artificial light is around 1,000 Lux and ordinary room light is around 100-200 Lux.
• If it is not possible to get outside, six hours of bright artificial light or ordinary room light is needed to stimulate the release of cortisol.
• It is important to get a sufficient amount of light in the morning to regulate the body's natural circadian rhythm.
• Light exposure in the evening should be limited, as it can disrupt sleep.
• Epinephrine and cortisol are stress hormones that can be affected by certain practices
• Wim Hof breathing, ice baths, and high intensity interval training can either improve or deplete the immune system, depending on how often they are used
• All of these practices can increase epinephrine and cortisol levels
• It is important to cognitively reframe the stressors and use them in a way that serves you
• Too much cortisol and epinephrine for too long can have negative effects, such as Cushing syndrome and abdominal fat accumulation
• It is important to get clearance from a doctor before implementing any protocol that increases epinephrine and cortisol levels.
• Cold water and high intensity interval training can have health promoting effects
• It is possible to increase energy and the immune system on demand through specific protocols
• Cortisol can bind to the amygdala (fear center) in the brain and epinephrine cannot cross the blood-brain barrier
• It is possible for the body to be in a state of readiness and alertness while the mind remains calm
• One can increase epinephrine through cold water, exercise, or confrontations with other people
• It is important to learn how to buffer stress on demand in real time
• To increase energy and the immune system, it is important to understand the mechanism behind the protocols used
• Brief periods of stress, about 1-4 days, can enhance the function of the immune system
• This effect is caused by the release of epinephrine and cortisol in the body
• Stress can hinder the immune response if it is too high or lasts too long
• Epinephrine can be increased through intense exercise, cold water exposure, or cyclical breathing
• Caffeine may also increase epinephrine, but its effects may depend on how it is consumed
• Chronic stress can weaken the immune system
• Strategies to reduce stress and improve overall well-being, such as sleeping and eating well, can help to maintain a healthy immune system.
• The ability to control adrenaline and cortisol can improve immune system function
• Light exposure in the morning can improve cortisol release and increase energy levels
• Adrenaline and cortisol can increase performance and memory if they are present after learning has occurred
• Stress and anxiety can lead to memory issues and decreased performance
• Exercise can improve immune system function by increasing adrenaline release
• Thyroid hormone release is regulated by the circadian clock and cortisol, and is important for metabolism and energy levels
• Cold showers, tummo-type breathing, ice baths, hard runs, or hit training can enhance memory for information
• Optimal strategy for learning: 90 minute focus session, followed by a cold shower or other activity to increase alertness, then non-sleep deep rest and a good night's sleep
• Caffeine can increase connectivity in brain circuits related to anxiety and should be consumed later in learning and focus sessions to enhance plasticity
• There are two types of nootropics: those that increase neural energy and those that regulate neurotransmitters
• Nootropics that increase neural energy work by increasing blood flow, oxygen, and glucose to the brain and by increasing the production of ATP, the primary source of energy for cells
• Nootropics that regulate neurotransmitters work by increasing or decreasing the levels or activity of specific neurotransmitters
• Some nootropics can have negative side effects, including addiction and withdrawal, and can interact with other medications
• It is important to be careful when using nootropics and to consult with a healthcare professional
• Epinephrine and cortisol levels can have negative effects on mental and physical health if elevated for too long
• Chronic stress is stress that lasts more than a few days
• Maintaining a consistent schedule, including consistent sleep patterns, can help to mitigate the negative effects of chronic stress
• Ashwagandha is a supplement that has been shown to have a strong anxiolytic (anti-anxiety) effect and to decrease cortisol levels in humans
• Other supplements and prescription drugs may also be helpful in managing chronic stress, but it is important to ensure that they are safe for an individual to use
• The importance of managing chronic stress for overall mental and physical health.
• Black licorice may increase cortisol, testosterone, and estrogen in people aged 18-29, and in people aged 30-64.
• Apigenin, found in chamomile, may have a mild effect in reducing cortisol and may also have an anxiolytic effect in reducing anxiety.
• Ashwagandha and apigenin may be the most effective commercial compounds for reducing chronic stress, especially late in the day by way of reducing cortisol.
• Cortisol and epinephrine can be a double-edged sword and should be elevated in the short term rather than for an extended period of time.
• Protocols for optimizing energy and immune system function include: exercise, temperature, light, and nutrition.
• The best time for learning is when cortisol is low and testosterone is high.
• Reducing stress and optimizing sleep can improve learning and memory.
• Fasting, especially prolonged fasting, increases the release of epinephrine and cortisol, which can have positive effects on energy and alertness
• However, if life is very stressful and an individual is chronically fasting, it can lead to negative effects such as lowered reproductive function, decreased testosterone and estrogen, graying hair, sleep issues, and immune system issues
• Exercise, cold exposure, and intense breathing can become detrimental if an individual is already experiencing chronic stress
• Fasting is a tool that can be used to increase energy and alertness, but it is important to pay attention to one's overall stress levels and use it in a way that does not lead to negative health effects