For many people, one of the toughest parts of the day is finding a way to kickstart it after getting out of bed. The groggy, tired, dragging feeling that often comes after waking up is a tall task for anyone to overcome, so finding a way to get ahead of it can be extremely beneficial.
Enter Andrew Huberman, Stanford neuroscientist and tenured professor of neurobiology and ophthalmology. Huberman uses his podcast, Huberman Lab, to speak with specialists on various topics and to provide his own tips and suggestions for living a healthy and productive life.
Andrew Huberman Explains the Impact of Your Cortisol Rhythm on Physical and Mental Health
The latest episode of Huberman Lab dives into utilizing science-based protocols to help ensure your cortisol rhythm is set correctly. The impacts of doing so can increase daytime energy, focus, mood and the ability to overcome daily stresses, as Huberman explains.
Huberman revealed that the first two hours after waking up are essential, as doing so will help avoid your cortisol rhythm from “flattening.”
So, how can you do that? He listed six things on Instagram that can help with this, and in turn, improve both physical and mental health daily in the process.
- Bright light (sunlight or 10,000 LUX light)
- Hydration
- Caffeine
- Cold exposure (cold shower or bath)
- Exercise
- Grapefruit, licorice root/glycyrrhizin
Huberman added one additional note about licorice root, explaining that it “potently” increases cortisol, so to avoid it at night, and stated that it can raise blood pressure, so to approach with caution.
“*NOTE: licorice root potently increases cortisol. Avoid at night and approach with caution! Licorice can raise blood pressure and is contraindicated with some meds,” Huberman wrote.
5 Ways to Bring Cortisol Levels Down at Night
While starting the day off the right way is pivotal, it’s also important to wind down in the correct ways. As Huberman explains, the correct cortisol rhythm means it’s beneficial to keep cortisol levels low in the evening and night.
He revealed five different things that can help lower cortisol levels, and based on the approaches from the morning, they make perfect sense.
- Avoid bright lights (dim lights or use red light)
- Long exhale breathing
- Heat exposure (hot shower, sauna or bath)
- Starchy carbs
- Ashwagandha, apigenin and magnesium
Obviously, not everyone is on a 9-5 schedule, and the latest episode of Huberman Lab offers tips regarding cortisol levels for various schedules and approaches. This includes those who prefer to exercise at night, and how to lower cortisol levels after finishing a workout.
Related: Andrew Huberman Shares Powerful Life Hack With Joe Rogan to Get Through Tough Times
