How to Control Your Cortisol & Overcome Burnout | Huberman Lab

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Andrew Huberman reframes cortisol not just as a stress hormone but as a vital regulator of energy distribution, especially to the brain, following a natural 24-hour circadian rhythm. Cortisol peaks shortly after waking to boost alertness and declines in the evening to support relaxation and sleep. This rhythm is controlled by the HPA axis and synchronized by the brain’s master clock, the suprachiasmatic nucleus, which responds to light cues. Huberman emphasizes morning exposure to bright light, hydration, timed caffeine, exercise, and occasional cold exposure to optimize cortisol levels. Evening strategies include minimizing blue light, limiting caffeine, and consuming starchy carbs to lower cortisol for better sleep. Behavioral tools like specific breathing techniques and supplements such as ashwagandha can aid cortisol regulation. He identifies two burnout patterns linked to cortisol dysregulation and offers targeted interventions. Maintaining a healthy cortisol rhythm supports mood, cognition, immune function, and longevity, with disruptions linked to aging and health risks.

00:00 Introduction
01:04 The Circadian Rhythm of Cortisol
01:55 The HPA Axis and Cortisol Regulation
02:46 The Role of the Suprachiasmatic Nucleus (SCN) and Light
03:36 Morning Protocols to Boost Cortisol
04:34 Exercise, Cold Exposure, and Cortisol
05:25 Evening and Nighttime Cortisol Management
06:11 Nutritional Influences on Cortisol
07:05 Behavioral Tools for Stress Reduction
07:45 Supplements for Cortisol Modulation
08:29 Patterns and Types of Burnout
09:12 Strategies to Overcome Burnout
10:03 The Broader Impact of Cortisol on Health and Longevity

This video is a podcast summary of the Huberman Lab episode titled 'How to Control Your Cortisol & Overcome Burnout'.

Link:    • How to Control Your Cortisol & Overcome Bu...  
Publish date: Aug 4, 2025

Summary article: https://podmarized.com/episodes/huber...

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