Summary
In this episode of The Huberman Lab Podcast, host Andrew Huberman discusses the effects of hormones such as cortisol, epinephrine, and growth hormone on the body and how they can be managed through various behaviors, nutrition, and supplementation. Huberman explains that the hunger hormone ghrelin can stimulate growth hormone, and intermittent fasting can double growth hormone levels during waking hours. He also emphasizes the importance of timing cortisol release, with the highest levels in the morning to increase energy throughout the day and improve mental health.
Huberman suggests getting sunlight in the morning for 2-10 minutes to time cortisol release and improve focus, energy levels, and learning. He explains that late shifted cortisol, which increases around 8-9 PM, is associated with depressive disorders and insomnia. Throughout the day, stressful events can cause brief or chronic increases in cortisol and epinephrine, which can be buffered against with practices such as ice baths, high-intensity interval training, and deep breathing.
The podcast also explores the relationship between stress hormones and learning and memory. While stress can impair memory in some cases, moderate levels of epinephrine have been shown to improve performance on memory tests, learning new information, and physical performance. The host emphasizes the importance of understanding the neural energy created by neurotransmitters and hormone systems, such as cortisol and epinephrine, in addition to the energy derived from food.
Chronic stress can have negative effects on the body and mind, including insomnia, weakened immune system, and cortisol-induced body fat. The podcast suggests ways to regulate stress on a consistent basis, such as practicing meditation, getting ample sunlight, and regulating sleep patterns. Supplements like Ashwagandha can also help alleviate stress and anxiety. Huberman also discusses the effects of chamomile and licorice on cortisol levels and the benefits of following a circadian eating schedule for regulating cortisol levels.
Overall, the podcast provides tools and tips for managing stress, improving sleep, and enhancing learning and memory through understanding and controlling one's hormone system. The speaker encourages listeners to learn how to control their hormone system for their benefit and emphasizes the importance of understanding the mechanism behind the practices to achieve the desired results.
