Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

Understanding the biology and function of cortisol and epinephrine, also known as adrenaline, provides insight into the human stress response and how our body gears up for action.

Cortisol: A Stress Hormone

Cortisol, often termed a "stress hormone," has a critical role in various body functions, including immune response, memory, and mood regulation.

Cortisol, a Cholesterol Derivative, Is a "Stress Hormone" That Mobilizes Energy

Released from the adrenals, cortisol is a steroid hormone and a cholesterol derivative. Cortisol can cross the blood-brain barrier, indicating its significant influence on the brain as well as the body. Cholesterol serves as a precursor molecule for various hormones, including estrogen, [restricted term], and cortisol itself. Under stress, the body may prioritize cholesterol utilization to produce more cortisol, which affects the production of other hormones like estrogen and [restricted term].

Maintaining balanced cortisol levels is important; too low or too high levels, or even normal levels at improper times, can be problematic. Andrew Huberman suggests that cortisol should be considered not only as a stress hormone but also as a mobilizer of energy, propelling the body into a state primed for action rather than resting or eating. This hormone's daily increase prompts movement and readiness to start the day from the state of sleep. Furthermore, cortisol can bind to receptors in brain regions associated with fear, threat detection, learning, memory, and neuroplasticity.

Epinephrine: Stress Response Hormone

Epinephrine, comparable to cortisol, plays a vital role in the body's response to stress but is distinct in its inability to cross the blood-brain barrier.

Epinephrine Boosts Heart Rate, Breathing, and Blood Flow For Action

Epinephrine is released from the adre ...

Andrew Huberman discusses strategies for managing the release and regulation of hormones, such as cortisol and epinephrine, to improve focus, energy levels, and learning.

Timing Morning Light to Boost Cortisol Appropriately

Bright Light Exposure Post-Waking Triggers Cortisol Spike

Huberman talks about the importance of experiencing a burst of energy early in the day. He suggests that to stimulate an increase in cortisol at the appropriate time soon after waking, one should view sunlight within 30 minutes of getting up. Even overcast sunlight without sunglasses can properly align the cortisol release with the early part of the day, enhancing focus, energy levels, and learning.

Using Stress-Inducing Activities to Increase Cortisol and Adrenaline

Cold Exposure, Hiit, and Breathwork Stimulate Hormone Increase

Cold exposure, like taking cold showers, can increase epinephrine and alertness. Huberman explains that stress-inducing activities like cold showers, high-intensity interval training (HIIT), and specific breathing techniques build resilience by calming the mind while the body is under stress. The crucial balance is learning to separate the brain-body experience; one should aim to release adrenaline from the adrenals to maintain alertness but navigate the activity with calmness.

Huberman also talks about fasting as a way to bias the system toward more epinephrine and cortisol release, while keeping it low enough to avoid chronic stress. He describes how performing cyclic inhale-exhale breathing, doing 25 or 30 cycles, will release adrenaline, leading to feelings of agitation and stress but also heightening alertness.

Key: Maintain Calmness in Stress

Specific practices can either enhance immunity or deplete it, which means that stress-inducing activities have a variable impact on the immune system. Huberman suggests selecting an energy-increasing pr ...

Understandings of cortisol and adrenaline in the human body indicate that these hormones can provide short-term benefits to immunity but may lead to harmful effects if experienced at chronically high levels.

Elevated Cortisol and Adrenaline Protect Immunity

Short-Term Stress May Boost Infection-Fighting Ability

Huberman explains that short-term stress can actually be healthy, stating that it primes the body's immune system to better resist infections. This is due to increased levels of epinephrine (also known as adrenaline) and cortisol which, for a brief period, boost the body’s infection-fighting abilities. Furthermore, brief bouts of stress can enhance immune system function due to the release of these hormones. The impact of this stress-induced response can protect the body for about one to four days by ramping up the immune response, as Huberman goes on to explain in context with practices that increase energy and help regulate stress response, implying benefits to the immune system.

Chronic High Hormone Levels Can Harm Health

Stress Causes Fat Storage, Graying Hair, and Weakened Immunity

However, conditions of chronic stress can result in consistent and damaging high levels of cortisol and adrenaline, battering the immune system over time and leaving the body less equipped to fend off infections. Huberman underscores the critical nature of regulating cortisol and epinephrine to avoid problems associated with their mismanagement. He suggests that the key is to keep periods of heightened cortisol and adrenaline brief since chronic elevation is harmful, and the stress response system is design ...