Boost Your Energy & Immune System with Cortisol & Adrenaline

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.
Read the full show notes for this episode at hubermanlab.com.
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Timestamps
00:00:00 Introduction  
00:00:31 Sponsors: AG1, LMNT & Waking Up  
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 System’s) 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”  
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