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 at hubermanlab.com.

Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanLMNT: https://drinklmnt.com/hubermanFunction: https://functionhealth.com/huberman

Timestamps00:00:00 Huberman Lab Essentials; Immunity & Energy00:01:34 Cortisol, Epinephrine (Adrenaline)00:03:32 Sponsors: BetterHelp & LMNT00:06:03 Cortisol & Epinephrine Biology00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure00:10:07 Daytime Stress, Learning & Cortisol00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT00:16:23 Sponsor: AG100:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System00:21:29 Brief Stressors & Immune System00:25:12 Sponsor: Function00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice00:29:18 Stress & Gray Hair?00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting00:34:15 Recap & Key Takeaways

Disclaimer & Disclosures