The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18
This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.
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Links:
- Intermittent Fasting & Growth Hormone Mechanism https://pubmed.ncbi.nlm.nih.gov/29233536/
- Habitual Coffee Drinking & Changes In Brain Connectivity https://pubmed.ncbi.nlm.nih.gov/33875801/
Timestamps:
- 00:00:00 Introduction
- 00:05:41 Energy & Your Immune System, & Learning Faster
- 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone
- 00:11:56 Why Your Stomach Growls
- 00:13:09 Hot Baths & Hormones
- 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol
- 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen
- 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
- 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s
- 00:19:48 Adrenaline Basics In Two Minutes
- 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
- 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
- 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
- 00:35:00 Does Mindset During Stress Matter?
- 00:36:15 Protocols: Adrenaline Breathing Described
- 00:39:00 Practices To Increase Energy Without Increasing Stress
- 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools
- 00:55:11 Timing Thyroid Release For Energy
- 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
- 01:02:45 An Optimal Learning Protocol
- 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”
- 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
- 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops
- 01:14:00 Bombesin: Energy Without Eating
- 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
- 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
- 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
- 01:28:50 Apigenin: Anti-Cortisol
- 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)
- 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
- 01:39:00 Prescription Compounds
- 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body
- 01:42:11 Ways To Apply Knowledge Presented Today
- 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”