How to Control Your Cortisol & Overcome Burnout
Huberman LabPublished on August 4, 2025
Summary authored by editor@wellifi.com
TLDR Summary
Cortisol plays a key role in energy management and stress response. To prevent burnout, maintain high cortisol in the morning and low levels in the evening through lifestyle strategies and consider supplements to help regulate cortisol effectively.
Key Points
- Cortisol is crucial for energy deployment and regulating stress response.
- Maintain high cortisol levels in the morning and low levels in the evening.
- Implement morning strategies like bright light exposure and hydration.
- In the evening, dim lights and practice relaxation techniques.
- Identify your burnout type to tailor your recovery approach.
- Consider supplements like Ashwagandha and Apigenin for cortisol regulation.
Understanding Cortisol: Control It to Prevent Burnout
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we delve into the intricate world of cortisol, exploring how to control this crucial hormone to avoid burnout and improve overall well-being.
What is Cortisol?
Cortisol is often referred to as the "stress hormone," produced in response to stressors. However, it is important to understand that cortisol has several vital roles beyond stress response, including regulating metabolism and influencing mood, sleep, and immune function. To optimize health, it is essential to manage cortisol levels effectively throughout the day.
The Cortisol Rhythm
One of the primary concepts discussed in today's episode is the cortisol rhythm, or the 24-hour circadian rhythm of cortisol production. The goal is to have:
- High cortisol levels in the morning: Shortly after waking up.
- Low cortisol levels in the evening: Especially before bedtime.
Maintaining this rhythm not only enhances mood and energy levels but also improves sleep quality and overall health.
How to Optimize Cortisol Levels
Here are several strategies to help regulate cortisol levels effectively:
Morning Strategies
- Bright Light Exposure: Get bright light, preferably sunlight, in your eyes within the first hour of waking up to boost cortisol levels.
- Hydration: Drink 16-32 ounces of water upon waking to kickstart your system.
- Caffeine Timing: Delay caffeine intake by 60-90 minutes to allow for natural cortisol peaks.
- Exercise: Engage in physical activity early in the day to further boost cortisol levels.
Evening Strategies
- Dim the Lights: Reduce exposure to bright and blue light in the evening to allow cortisol levels to drop.
- Avoid Stress: Limit stress-inducing activities and use breathing techniques to calm down.
- Starchy Carbohydrates: Consider consuming starchy carbs in the evening to help keep cortisol levels low.
- Exercise Timing: If exercising late, ensure you have a cooldown routine and consume carbohydrates post-workout to mitigate cortisol spikes.
Understanding Burnout
Burnout is characterized by chronic stress and fatigue, often manifesting in two patterns:
- Type 1 Burnout: Feeling stressed and activated in the morning, then crashing by afternoon.
- Type 2 Burnout: Waking up tired, feeling sluggish, but becoming restless at night.
Identifying which type of burnout you are experiencing can help tailor your approach to recovery.
Key Compounds for Cortisol Regulation
While lifestyle modifications are crucial, certain compounds may also assist in regulating cortisol levels:
- Ashwagandha: An adaptogen shown to reduce cortisol levels significantly.
- Apigenin: Found in chamomile, it can also help lower cortisol, particularly when taken before sleep.
- Grapefruit: Inhibits enzymes that break down cortisol, effectively extending its presence in the bloodstream.
- Licorice Root: Contains compounds that can elevate cortisol levels by inhibiting its breakdown.
Conclusion
Understanding and regulating cortisol is essential for optimizing health and preventing burnout. By implementing strategies to control cortisol levels throughout the day and potentially incorporating beneficial compounds, you can improve your overall well-being. Remember, high cortisol levels in the morning and low levels in the evening are key to achieving a healthy balance.
Thank you for joining today's discussion on cortisol. If you enjoyed this episode, please subscribe to the Huberman Lab podcast for more insights into health and wellness.