In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will continue to be released every Monday.

Read the full episode show notes: https://go.hubermanlab.com/IcLrgLk

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Timestamps
00:00:00 Huberman Lab Essentials; Immunity & Energy
00:01:34 Cortisol, Epinephrine (Adrenaline)
00:03:32 Cortisol & Epinephrine Biology
00:05:20 Timing Cortisol Release, Tool: Morning Sunlight Exposure
00:07:36 Daytime Stress, Learning & Cortisol
00:08:59 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT
00:13:52 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System
00:17:55 Brief Stressors & Immune System
00:21:37 Chronic Stress, Cortisol, Hunger & Food Choice
00:23:56 Stress & Gray Hair?
00:24:33 Reduce Cortisol & Supplements, Ashwagandha, Apigenin
00:26:18 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting
00:28:54 Recap & Key Takeaways

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Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer