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

Understanding the Role of Hormones in Energy, Immunity, and Memory.

1970-01-06T13:59:11.000Z

🌰 Wisdom in a Nutshell

Essential insights distilled from the video.

  1. Cortisol and epinephrine regulate energy, immunity, and memory.
  2. Intermittent fasting and saunas boost growth hormone levels.
  3. Regulate stress and immune response through practices like ice baths and breathing protocols.
  4. Regulate cortisol levels for energy, use fasting strategically, and manage stress.
  5. Manage stress with tools and understand the impact of prescription drugs on cortisol levels.
  6. Optimize learning with 90-minute sessions, caffeine, and epinephrine.
  7. Chronic stress can negatively impact health, leading to fatigue, comfort food cravings, and grey hair.
  8. Chronic stress can be managed with lifestyle changes and supplements.
  9. Manage stress, engage in stimulating activities, and explore new tools and topics.


πŸ“š Introduction

In this blog post, we will explore the fascinating world of hormones and their impact on our energy levels, immune system function, and memory. From cortisol and epinephrine to growth hormone and dopamine, we will uncover the science behind these essential chemicals and learn how to regulate them for optimal health and well-being.


πŸ” Wisdom Unpacked

Delving deeper into the key ideas.

1. Cortisol and epinephrine regulate energy, immunity, and memory.

Cortisol and epinephrine, hormones produced by the brain and adrenals, respectively, play crucial roles in energy levels, immune system function, and memory. Cortisol, often referred to as a stress hormone, stimulates movement and reduces the desire to rest or eat. Epinephrine, also known as adrenaline, is released in response to stress and activates neuroplasticity, protecting against infection and enhancing immunity. However, both hormones can become problematic when not regulated properly. Understanding the biology of these hormones can help in managing stress, improving energy levels, and enhancing immune function.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Energy & Your Immune System, & Learning FasterπŸŽ₯πŸ“„
Energy, Adrenaline (Epinephrine), & CortisolπŸŽ₯πŸ“„
Cortisol & Cholesterol, Competition With Testosterone & EstrogenπŸŽ₯πŸ“„
Adrenaline (Epinephrine) Is Your (Immune Systems) Best FriendπŸŽ₯πŸ“„
Cortisol Basics In Two (Actually 1) Minute/sπŸŽ₯πŸ“„


2. Intermittent fasting and saunas boost growth hormone levels.

Intermittent fasting can increase growth hormone levels, promoting fat burning, muscle health, and tissue repair. Stomach growling is caused by the churning of food in the stomach, which can be prevented by better chewing. Saunas, which increase body temperature, can significantly boost growth hormone release, providing a safer alternative to hot baths. However, it's crucial to be cautious when experimenting with temperature regulation and consult a doctor before starting.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Why & How Intermittent Fasting Increases Growth HormoneπŸŽ₯πŸ“„
Why Your Stomach GrowlsπŸŽ₯πŸ“„
Hot Baths & HormonesπŸŽ₯πŸ“„


3. Regulate stress and immune response through practices like ice baths and breathing protocols.

The body's stress response, triggered by the release of epinephrine and cortisol, can enhance immune system function in the short term but hinder it in the long term. To optimize the effects of stress, it's crucial to understand the mechanism behind it. Practices like ice baths, cold showers, and cyclic breathing can increase energy and regulate the stress response. These practices can also increase the immune system on demand. However, it's important to gauge your cortisol levels and adjust your behavior, nutrition, and supplementation accordingly. Learning to stay calm in the mind is important for separating the brain and body experiences. Regulating adrenaline and cortisol is important for fighting infections and managing stress.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Adrenaline Basics In Two MinutesπŸŽ₯πŸ“„
Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is GoodπŸŽ₯πŸ“„
Protocols: Adrenaline Breathing DescribedπŸŽ₯πŸ“„
Practices To Increase Energy Without Increasing StressπŸŽ₯πŸ“„
Using Stressors to ENHANCE Our Immune System: Science & ToolsπŸŽ₯πŸ“„
When Fasting, Exercise, Cold & Intense Breathing Become DetrimentalπŸŽ₯πŸ“„
Tools For Accessing Alert & Calm States of β€œEnergy”: Separating The Brain & BodyπŸŽ₯πŸ“„


4. Regulate cortisol levels for energy, use fasting strategically, and manage stress.

Regulating cortisol levels, which are crucial for waking up and maintaining energy levels, can be achieved by getting sunlight within the first hour of waking up. This helps stimulate the increase in cortisol, which is necessary for optimal energy levels. Dopamine, the precursor to epinephrine and cortisol, can be increased by telling oneself they're enjoying something, leading to increased energy levels. Fasting, even for a few hours, can increase epinephrine and cortisol levels, but it's important to regulate the timing of fasting to avoid psychological stress. Circadian eating schedules, where meals are only consumed during daylight hours, can help regulate cortisol and epinephrine levels. Skipping breakfast and delaying caffeine intake can also increase energy levels. Fasting can also increase growth hormone and improve learning.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Tool: Time Your Cortisol Peak To Waking Using Specific Light IntensitiesπŸŽ₯πŸ“„
Does Mindset During Stress Matter?πŸŽ₯πŸ“„
Timing Thyroid Release For EnergyπŸŽ₯πŸ“„
Protocols For Optimizing Energy & Immune System Function (& Learning)πŸŽ₯πŸ“„


5. Manage stress with tools and understand the impact of prescription drugs on cortisol levels.

Stress, as a normal response to unpleasant events, can increase cortisol and adrenaline levels. However, chronic elevation can be detrimental. Tools like the double inhale, physiological sigh, and NSDR protocol can help manage stress. Prescription drugs can also affect cortisol levels, making it crucial to consult a specialist if you have a diagnosis like Cushing Syndrome. It's beneficial to have a practice of deliberately increasing adrenaline in your body, even if it's infrequent.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & ImmunityπŸŽ₯πŸ“„
Prescription CompoundsπŸŽ₯πŸ“„


6. Optimize learning with 90-minute sessions, caffeine, and epinephrine.

The optimal learning and focus session, known as the all-tradient cycle, lasts 90 minutes and is followed by a cold shower, tumo-type breathing, ice bath, or hard run/hit training. This is followed by non-sleep deep rest and a good night's sleep. Caffeine can be used to prime the process by consuming it towards the end of the learning episode. Increases in epinephrine, within a certain range, can improve performance, but too much stress can distract from the task at hand. Epinephrine is a smart drug that consolidates information during sleep, enhancing memory and learning. It's best to increase epinephrine immediately after learning to enhance memory retention.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Adrenaline/Stress Increase Performance & Memory. IF They Are After LearningπŸŽ₯πŸ“„
An Optimal Learning ProtocolπŸŽ₯πŸ“„
Coffee Changes Your Brain & Increases Connectivity Of β€œAnxiety Circuits”πŸŽ₯πŸ“„


7. Chronic stress can negatively impact health, leading to fatigue, comfort food cravings, and grey hair.

Chronic stress can have significant negative effects on our health, including weakening our immune system, leading to chronic fatigue, and causing us to crave comfort foods. It can also cause hair to turn grey, as the activation of the sympathetic nervous system, which releases adrenaline and epinephrine, depletes melanocyte stem cells. To offset these effects, it's important to practice stress regulation techniques like meditation or non-sleep-depressed. The Bambi-sen system, a peptide hormone, can also help reduce stress and eating. It's crucial to be aware of our stress levels and how they can affect our food choices and overall health.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Biology of Comfort Foods: From Negative to Positive Feedback LoopsπŸŽ₯πŸ“„
Bombesin: Energy Without EatingπŸŽ₯πŸ“„
How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-GrayingπŸŽ₯πŸ“„


8. Chronic stress can be managed with lifestyle changes and supplements.

Chronic stress, defined as stress that lasts more than a day or two, can have negative effects on mental and physical health. To buffer against these effects, maintain a consistent schedule for light, feeding, exercise, and sleep. Supplements like Ashwagandha can help reduce chronic stress and cortisol levels. Cortisol, estrogen, and testosterone are all made from cholesterol, and cortisol and the sex-stored hormones compete for production. Licorice, which contains a substance called GLY CYRHRHIZIN, increases cortisol, leading to decreases in testosterone and estrogen, as well as substantial increases in blood pressure. Licorice should be avoided during periods of chronic stress. Apogenin, a mild anti-estrogen found in chamomile, can reduce anxiety and calm the nervous system, reducing cortisol levels. Ashwagandha and apogenin together are potent compounds for reducing chronic stress and cortisol levels late in the day. It's important to avoid two cortisol increases throughout the day.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Blunting Chronic Cortisol, Including: Ashwagandha & Science OfπŸŽ₯πŸ“„
Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)πŸŽ₯πŸ“„
Apigenin: Anti-CortisolπŸŽ₯πŸ“„


9. Manage stress, engage in stimulating activities, and explore new tools and topics.

The nervous and hormone systems are interconnected, but we can control them. To retain information, engage in activities that stimulate adrenaline. Short-term stress is healthy, providing alertness and energy. However, chronic stress should be managed. We discussed behavioral tools and supplements, with a 20% discount available at Thorn.com/U/Huberman. The podcast covers various topics and is available on YouTube, with notifications for new episodes. Subscribe, leave a review, and share the podcast with others.

Dive Deeper: Source Material

This summary was generated from the following video segments. Dive deeper into the source material with direct links to specific video segments and their transcriptions.

Segment Video Link Transcript Link
Ways To Apply Knowledge Presented TodayπŸŽ₯πŸ“„
No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, β€œOffice Hours”πŸŽ₯πŸ“„



πŸ’‘ Actionable Wisdom

Transformative tips to apply and remember.

To optimize your energy levels, immune function, and memory, start by regulating your cortisol and epinephrine levels. Get sunlight within the first hour of waking up, practice intermittent fasting, and engage in stress management techniques like meditation. Be mindful of your caffeine intake and consider adopting a circadian eating schedule. By understanding and harnessing the power of hormones, you can unlock your full potential and lead a healthier, more vibrant life.


πŸ“½οΈ Source & Acknowledgment

Link to the source video.

This post summarizes Andrew Huberman's YouTube video titled "Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function | Huberman Lab Podcast #18". All credit goes to the original creator. Wisdom In a Nutshell aims to provide you with key insights from top self-improvement videos, fostering personal growth. We strongly encourage you to watch the full video for a deeper understanding and to support the creator.


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