The video discusses the use of cortisol and adrenaline to boost energy and immune system function, emphasizing the importance of proper nutrition and supplementation. It highlights Athletic Greens as a beneficial source of essential vitamins, minerals, and probiotics. The video also introduces the Headspace app as a tool for easy and consistent meditation practice, backed by peer-reviewed studies showing benefits such as improved sleep and reduced stress. The video provides tools and strategies to increase adrenaline, epinephrine, and cortisol levels in a beneficial way, improving overall well-being. It discusses the timing of cortisol release for optimal energy levels and the role of adrenaline in enhancing the immune system. The video also explores the effects of stress on the body, including the release of cortisol and its competition with estrogen and testosterone. It provides protocols for optimizing energy and immune system function, as well as techniques for accessing alert and calm states of energy. Overall, the video offers practical information and strategies for managing stress and optimizing health.
Introduction
The Huberman Lab Podcast introduces free science-based information to the general public, with a special offer from sponsor InsideTracker. The video discusses the use of cortisol and adrenaline to boost energy and immune system function, emphasizing the importance of proper nutrition and supplementation. Athletic Greens is highlighted as a beneficial source of essential vitamins, minerals, and probiotics. The video also introduces the Headspace app as a tool for easy and consistent meditation practice, backed by peer-reviewed studies showing benefits such as improved sleep and reduced stress. A free one-month trial of Headspace's full library of meditations is offered.
- The Huberman Lab Podcast provides free science-based information to the general public
- InsideTracker offers blood and DNA tests with clear directives on optimizing health through exercise, nutrition, and supplements
- Proper nutrition and supplementation are important for boosting energy and immune system function
- Athletic Greens provides essential vitamins, minerals, and probiotics
- The Headspace app offers easy and consistent meditation practice, backed by peer-reviewed studies showing benefits such as improved sleep and reduced stress
- A free one-month trial of Headspace's full library of meditations is available.
Energy & Your Immune System, & Learning Faster
The profound aspect of the topic is understanding the role of cortisol and adrenaline in boosting energy and improving immunity.
Key points:
- Cortisol and adrenaline are hormones that play a role in energy levels and the immune system.
- Understanding food choices in relation to short-term and long-term energy is important.
- Captions in English and Spanish are available, but may take a day or two to appear.
- Viewers are encouraged to ask questions and subscribe to the channel.
Why & How Intermittent Fasting Increases Growth Hormone
Intermittent fasting increases growth hormone levels by stimulating the release of growth hormone releasing hormone through the ghrelin system. This leads to a doubling of growth hormone levels during the waking state. The hunger hormone, ghrelin, binds to the receptor in the brain that normally binds growth hormone releasing hormone, resulting in an increase in growth hormone. This increase in growth hormone can have various benefits such as burning off body fat and improving muscle and tissue health. However, fasting does not increase growth hormone to the same extent as taking growth hormone or using a sauna.
Why Your Stomach Growls
- Stomach growling is caused by the muscles in your stomach contracting and churning, even when there is no food present.
- This muscle movement helps break down food and is responsible for the noise.
- Chewing your food thoroughly can help prevent stomach growling.
Hot Baths & Hormones
- Hot baths can increase growth hormone release, but the risk of burns is high.
- Saunas provide high temperatures and can safely lead to substantial growth hormone release.
- Consult a doctor before experimenting with extreme temperature changes.
Energy, Adrenaline (Epinephrine), & Cortisol
- Cortisol and epinephrine are hormones that are essential for energy and immune system health.
- Cortisol is released in the body, while epinephrine is released in the brain.
- Understanding the release and control of these hormones can help manage energy levels and immune function.
Cortisol & Cholesterol, Competition With Testosterone & Estrogen
Cholesterol is a precursor molecule for hormones like estrogen, testosterone, and cortisol. Cortisol competes with estrogen and testosterone. Stress increases cortisol production, but it is important for immune system function, memory, and preventing depression. Controlling the timing and level of cortisol is crucial.
Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
- Epinephrine (adrenaline) is not just associated with stress and anxiety, but also plays a vital role in boosting our immune system and protecting us from infections.
- It is beneficial for memory, learning, and neuroplasticity.
- Regulating the release of cortisol and epinephrine at the right timing and in the right amounts is crucial.
- Understanding and managing these hormones can optimize their benefits and improve overall well-being.
Cortisol Basics In Two (Actually 1) Minute/s
Cortisol is a hormone produced by the brain that stimulates the release of energy. It is not just a stress hormone, but also a hormone that promotes movement and reduces the desire to rest or eat. Epinephrine, or adrenaline, is another hormone that plays a role in energy regulation.
- Cortisol is a hormone produced by the brain that stimulates the release of energy.
- It is not just a stress hormone, but also a hormone that promotes movement and reduces the desire to rest or eat.
- Epinephrine, or adrenaline, is another hormone that plays a role in energy regulation.
Adrenaline Basics In Two Minutes
Adrenaline, also known as epinephrine, is released in response to stressors or wounds. It increases heart rate, breathing rate, and constricts blood vessels, redirecting energy towards vital organs. Adrenaline creates alertness in the brain.
Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
The tool discussed in the video focuses on regulating cortisol levels to support mental health and prevent depression. The key is to have the highest cortisol levels in the morning upon waking up. Here are the key points to time your cortisol peak using specific light intensities:
- Expose yourself to sunlight within 30 minutes of waking up, even on cloudy days.
- On a sunny day, aim for around 100,000 Lux of light intensity. On a cloudy day, aim for about 10,000 Lux.
- Avoid relying on bright bulbs or phone screens, as it's necessary to get outside for the appropriate light exposure.
- Spend 10 minutes outside in the morning, or 30 minutes on a cloudy day. If unable to go outside, artificial lights or ordinary room lights can have a similar effect after about six hours.
- Regularly getting this light exposure helps release cortisol early in the day, leading to optimal energy levels and better sleep.
- It is advised to get sufficient sunlight within the first hour of waking up to properly time your cortisol release and enhance daily activities.
Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
Brief increases in cortisol and adrenaline can boost energy, focus, and immunity. Stressors in daily life can cause these hormone increases. It is important to manage stress to prevent chronic increases. Tools like the double inhale exhale and NSDR protocol can help. Cortisol and adrenaline can bind to receptors in the brain, including fear centers and areas involved in learning and memory. This suggests that stress can stimulate neuroplasticity. Understanding this can help us handle stress better.
Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
Increasing adrenaline, epinephrine, and cortisol can boost energy and immune system function. Here are some key points on how to increase these hormones and why it is beneficial:
- Practices such as Wim Hof breathing, ice baths, and high-intensity interval training can increase adrenaline, epinephrine, and cortisol levels.
- It is important to use these practices in the right way and frequency to avoid negative effects on the immune system.
- Unhealthy levels of cortisol and epinephrine can lead to negative effects such as Cushing syndrome, abdominal fat accumulation, and sleep disturbances.
- Increasing epinephrine and cortisol levels can be beneficial for energy and alertness, but it is important to consult with a doctor and incorporate protocols into daily routines.
- Cold exposure, such as taking cold showers, can also increase epinephrine levels and provide a wake-up effect.
- The body does not differentiate between different types of stressors, so it is important to understand the physiological impact of stress on the body and brain.
Overall, the video provides tools and strategies to increase adrenaline, epinephrine, and cortisol levels in a beneficial way, improving overall well-being.
Does Mindset During Stress Matter?
The role of cortisol and adrenaline in boosting energy and immune system function is explored in this video. By telling oneself that they are enjoying something, dopamine is released, which increases the release of adrenaline. This can provide a sense of control and help increase energy levels. The video also suggests a protocol for increasing energy levels throughout the day.
Protocols: Adrenaline Breathing Described
The most profound aspect of the topic is the use of protocols for adrenaline breathing to boost energy and immune system function.
Key points:
- Inhaling and exhaling 25-30 times releases adrenaline and norepinephrine, making the body feel warm and alert.
- Exhale hold for 15-30 seconds is performed after the breathing protocol.
- These protocols should be done on dry land and not near water.
- The protocols can increase energy and teach the brain and body to regulate the stress response.
- The focus is on building a system to better handle increases in epinephrine and cortisol from life events.
- Specific protocols are discussed to increase the immune system on demand, with scientific data supporting this claim.
Practices To Increase Energy Without Increasing Stress
Practices to Increase Energy Without Increasing Stress:
- Understand the mechanism behind energy-boosting practices rather than just adopting protocols.
- Cortisol, released from the adrenals, can bind to receptors in the body and brain, allowing the body to enter states of readiness while the mind remains calm.
- Use morning light to time cortisol increase and choose exercises or tools that increase epinephrine.
- Trigger an increase in adrenaline through activities like cold water exposure, exercise, or engaging in confrontations.
- Emphasize exhales, tell oneself it's good for them, or use calming techniques to maintain a calm mind while experiencing heightened alertness.
- Shift cognitive relationship to the release of epinephrine through methods like cold showers or exercise.
- Release of epinephrine has a profound effect on the immune system and cognitive function.
- Individual methods of self-soothing and calming are recommended to achieve a state of increased energy without stress.
Using Stressors to ENHANCE Our Immune System: Science & Tools
Brief bouts of stress, such as infection or exposure to stressors like electric shocks or cold water, can enhance immune system function by increasing levels of cortisol and epinephrine. This activates the nervous system to combat infections and boosts immune resistance in the short term. Short-term stress, specifically the release of adrenaline, can enhance the immune response for one to four days. Activities like intense exercise, exposure to cold water, and cyclic breathing can increase adrenaline and improve immune system function. Regularly engaging in these behaviors can keep the immune system strong, especially for those frequently exposed to pathogens. A study showed that increasing adrenaline levels can attenuate the negative effects of infection. It is possible to control the immune system by regulating adrenaline and cortisol levels. Being able to turn off the stress response is crucial, and exposure to light early in the day helps regulate cortisol.
Timing Thyroid Release For Energy
Timing thyroid release for energy is crucial for setting the level of metabolism.
Key points:
- Cortisol, regulated by circadian mechanisms, plays a role in timing thyroid hormone release.
- Getting cortisol release early in the day increases energy throughout the day and properly times thyroid release.
- Light exposure early in the day is essential for this process.
- Cortisol secretion rises during sleep and peaks shortly after waking, triggering the release of thyroid hormones.
- Thyroid is important for metabolism and energy.
- Epinephrine and cortisol also play a role in learning and memory.
Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
Increased levels of epinephrine (adrenaline) can improve performance and memory, as shown in studies on memory tests, learning new information, and physical performance. However, excessively high levels of epinephrine can lead to stress and hinder performance. Timing is crucial, as epinephrine increases immediately after learning can enhance memory and learning by consolidating the information.
- Epinephrine and cortisol are natural smart drugs that our bodies produce.
- Timing is crucial, as epinephrine increases immediately after learning can enhance memory and learning by consolidating the information.
- Excessively high levels of epinephrine can lead to stress and hinder performance.
- Boosting epinephrine levels after learning can improve memory recall.
An Optimal Learning Protocol
The optimal learning protocol involves a 90-minute session of focus or learning, followed by a cold shower or tummo type breathing, ice bath, hard run, or high-intensity interval training. Afterward, a non-sleep deep rest is recommended, followed by a good night's sleep. Caffeine can also be used as a tool for enhanced learning.
Key points:
- 90-minute session of focus or learning
- Cold shower or tummo type breathing, ice bath, hard run, or high-intensity interval training
- Non-sleep deep rest
- Good night's sleep
- Caffeine for enhanced learning
Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”
- Habitual coffee drinkers have changes in their brain circuitry, leading to increased connectivity between areas related to anxiety.
- This shift towards anxiety circuits occurs even when caffeine is not ingested.
- Increased connectivity in anxiety circuits can be beneficial for alertness but detrimental for those prone to chronic panic or anxiety attacks.
- Delaying caffeine intake and consuming it during learning and focus sessions can enhance plasticity.
Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
- Nootropics can be categorized into two types: those that increase blood glucose and those that increase cholinergic system activity.
- Nootropics that increase blood glucose, like piracetam and amphetamine, can improve performance and enhance learning.
- Stress and epinephrine can enhance learning by increasing blood glucose and promoting information retention.
- Nootropics that increase cholinergic system activity, such as choline and lecithin, can boost energy without affecting blood glucose levels.
- Cortisol and adrenaline, known as neural energy, play a crucial role in creating alertness, focus, and the ability to move.
- Neural energy derived from neurotransmitters is a more powerful source of energy than food.
- Understanding and harnessing the potential of cortisol and adrenaline can increase energy and immune system function.
Biology of Comfort Foods: From Negative to Positive Feedback Loops
The biology of comfort foods and their relationship to chronic stress is explored in this video. The negative effects of chronic stress, such as insomnia and weakened immune system, are discussed, along with the accumulation of body fat. Scientist Mary Dallman's research on the effects of glucocorticoids on the brain and pituitary gland is mentioned. Understanding the biology behind comfort foods can help regulate chronic stress. Key points include:
- Chronic stress disrupts the feedback loop between the adrenals, brain, and pituitary, leading to a positive feedback loop with high levels of cortisol.
- This cascade of stress negatively affects gene regulation and transcription.
- Chronic stress can increase consumption of sugar and fat, contributing to conditions like type two diabetes and adrenal dysfunction.
- Body fat itself releases hormones and receives neural innervation, creating a desire for more sugar and fatty foods.
- Short-term stress can block hunger, while longer periods of stress can trigger hunger, particularly for comfort foods high in sugar and fat.
Bombesin: Energy Without Eating
Bombesin is a peptide hormone that reduces eating and is released during stress. Chronic stress can have negative feedback changes and is harmful to health.
Key points:
- Bombesin is a peptide hormone that decreases appetite.
- It is released during times of stress.
- Chronic stress can lead to negative feedback changes.
- Chronic stress is detrimental to health.
How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
Stress-induced graying of hair is caused by the depletion of melanocytes in hair stem cells, which is activated by chronic stress. To prevent this, it is important to regulate stress levels through practices such as deep breathing, meditation, and getting ample sunlight.
Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
Chronic stress can have negative effects on mental and physical health, including depression and disrupted thyroid hormone levels. Maintaining a consistent schedule for light exposure, feeding, exercise, and sleep can help mitigate these effects. Ashwagandha is a supplement that has been shown to reduce anxiety and cortisol levels. It can also lower depression, LDL cholesterol, and improve cardiovascular health. Taking ashwagandha before sleep can help reduce cortisol without causing insomnia. Individual dosages may vary, so it is important to check examine.com for dosage information.
Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
Licorice contains glycyrrhizin, which has the following effects:
- Increases cortisol levels
- Decreases testosterone and estrogen levels
- Raises blood pressure
Implications:
- Problematic during chronic stress and when optimizing hormone levels
- Licorice may be useful for increasing cortisol levels and promoting wakefulness in specific situations, such as when traveling
Caution:
- Avoid multiple cortisol peaks throughout the day
- Use other strategies to adjust to jet lag effectively, such as timing feeding, using temperature, exercise, and light.
Apigenin: Anti-Cortisol
Apigenin, found in chamomile, is a mild anti-estrogen and reduces anxiety. It calms the nervous system by adjusting GABA and chloride channels and has a mild effect in reducing cortisol. When combined with Ashwagandha, it is one of the most potent non-prescription supplements for reducing chronic stress, particularly in the evening by lowering cortisol levels.
- Apigenin is found in chamomile and has various effects, including being a mild anti-estrogen and reducing anxiety.
- It calms the nervous system by adjusting GABA and chloride channels.
- Apigenin also has a mild effect in reducing cortisol.
- When combined with Ashwagandha, it is considered one of the most potent non-prescription supplements for reducing chronic stress.
- It is particularly effective in the evening by lowering cortisol levels.
Protocols For Optimizing Energy & Immune System Function (& Learning)
Protocols for optimizing energy & immune system function (& learning):
- Cortisol and epinephrine levels should be elevated in the short term but not for extended periods.
- Regular practices such as sleep, light exposure, and meal timing can help optimize cortisol and epinephrine levels.
- Fasting and timing of meals can increase epinephrine levels, but prolonged fasting can be considered a form of stress.
- Following a circadian eating schedule and delaying caffeine intake can increase cortisol and energy early in the day.
- Avoiding carbohydrates can help maintain high epinephrine levels.
- Fasting increases the release of cortisol and adrenaline, which can lead to elevated stress.
- Eating food, especially carbohydrates, can suppress cortisol and adrenaline levels for a calming effect.
- Not eating can help achieve alertness.
- Water fasting is not recommended, but staying hydrated is important.
- Fasting can enhance immune system function and improve learning and information retention.
- Fasting can increase the release of epinephrine adrenaline and cortisol without causing chronic stress.
When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
- Fasting, exercise, cold exposure, and intense breathing can increase energy and immunity, but also lead to chronic stress and negative effects on reproductive health, sleep, and the immune system.
- It is crucial to assess cortisol and adrenaline levels and adjust behaviors accordingly.
- Hormone regulation can be achieved through behavior, nutrition, supplementation, and prescription drugs as a last resort.
Prescription Compounds
- Prescription compounds are used to increase or decrease cortisol levels in medical conditions like Cushing's syndrome and inflammation injuries.
- These compounds can also cause stress and psychological stress due to cortisol's ability to cross the blood-brain barrier.
- Consulting with a board-certified physician is crucial before using prescription compounds.
Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body
The most profound aspect of the text is the importance of separating the brain and body experience to access alert and calm states of energy.
Key points:
- Deliberately increasing adrenaline in the body while staying calm in the mind is beneficial.
- Regulating adrenaline and cortisol is crucial for boosting the immune system and managing stress.
- Various practices, such as exercise and mental tools, can help achieve the dissociation between the adrenaline response from the adrenals and the brainstem.
Ways To Apply Knowledge Presented Today
Using cortisol and adrenaline can boost energy and immune system function, and increasing adrenaline levels can help remember information. Short-term stress is healthy for alertness and energy, but chronic stress should be managed to avoid negative effects on the nervous and hormone systems. Individuals have the ability to control their hormones and should not be slaves to stress-inducing hormones.