How to Control Your Cortisol & Overcome Burnout
In this episode of the Huberman Lab, Huberman examines cortisol's role beyond its reputation as just a stress hormone, explaining how it helps deliver energy to tissues throughout the body and follows a natural 24-hour rhythm. He describes the biological mechanisms controlling cortisol production and details how cortisol levels influence our daily energy patterns.
The episode covers practical approaches to managing cortisol levels, from morning sunlight exposure and strategic caffeine timing to evening relaxation techniques and dietary adjustments. Huberman explores the connection between cortisol irregularities and burnout, presenting two common patterns of cortisol dysfunction. He outlines strategies for addressing these patterns through lifestyle modifications and explains the potential role of supplements in supporting cortisol regulation.
This is a preview of the Shortform summary of the Aug 4, 2025 episode of the Huberman Lab
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1-Page Summary
The Biology and Circadian Rhythm of Cortisol
Andrew Huberman explains that while cortisol is commonly known as a stress hormone, it serves a broader purpose in mobilizing glucose and fuels to tissues requiring energy. As a cholesterol-derived hormone, cortisol follows a distinct 24-hour rhythm, peaking in the morning and gradually declining throughout the day.
The hormone's production is regulated through the Hypothalamic-Pituitary-Adrenal (HPA) axis, involving a complex feedback system. When cortisol levels are low, CRH stimulates ACTH release, which then signals the adrenal glands to produce cortisol. As levels rise, a negative feedback loop prevents overproduction.
Optimizing Cortisol Levels Throughout the Day
To enhance morning cortisol levels, Huberman recommends getting sunlight exposure within the first hour of waking, staying hydrated, and exercising in the morning or early afternoon. He suggests delaying caffeine intake by 60-90 minutes after waking to maintain steady cortisol levels throughout the day.
For evening cortisol reduction, Huberman advises dimming lights, avoiding screens, and practicing relaxation techniques like the 'physiological sigh.' He notes that consuming starchy carbohydrates in evening meals can help lower cortisol levels. Supplements like Ashwagandha (300-600mg) and Apigenin (50mg) may modestly reduce cortisol when taken in the evening.
The Relationship Between Cortisol Dysregulation and Burnout
Huberman identifies two main patterns of cortisol dysregulation in burnout: one characterized by high morning cortisol followed by afternoon crashes, and another marked by morning sluggishness with evening alertness. To address these patterns, he recommends using non-sleep deep rest (NSDR) or yoga nidra after waking, prioritizing good sleep hygiene, and implementing stress-reduction practices. While supplements can help, Huberman emphasizes that they should not replace fundamental lifestyle changes in managing cortisol levels and preventing burnout.
1-Page Summary
Additional Materials
Counterarguments
- While sunlight exposure is generally recommended to enhance morning cortisol levels, it may not be practical or beneficial for everyone, especially those with certain skin conditions or a high risk of skin cancer.
- The recommendation to delay caffeine intake may not align with individual differences in metabolism and tolerance to caffeine, and some people may not experience negative effects on cortisol levels with early morning caffeine consumption.
- The advice to dim lights and avoid screens in the evening, while generally sound, may not consider the complexity of modern life where exposure to artificial light after sunset is often unavoidable due to work or social commitments.
- The suggestion that consuming starchy carbohydrates in the evening can help lower cortisol levels may not take into account individual dietary needs or the potential impact on blood sugar levels and weight management.
- The effectiveness of supplements like Ashwagandha and Apigenin in reducing cortisol levels may vary greatly among individuals, and more research may be needed to fully understand their impact and potential side effects.
- The patterns of cortisol dysregulation described in burnout are not universally experienced, and other patterns may exist that are not addressed by the recommendations provided.
- The use of non-sleep deep rest (NSDR) or yoga nidra may not be suitable for everyone, and some individuals may find other relaxation or stress-reduction techniques more effective.
- The emphasis on lifestyle changes over supplements is important, but the text may not acknowledge the potential role of medical interventions in cases of severe cortisol dysregulation or other health conditions.
Actionables
- You can create a personalized morning routine that includes a brisk walk outside to combine exercise with sunlight exposure, which may synergize to optimize your cortisol levels. For example, a 20-minute walk to a local park or around your neighborhood right after you wake up can be a simple yet effective way to start your day with increased energy and focus.
- Develop a "wind-down" ritual for the evening that involves preparing a small, carbohydrate-rich snack, such as a banana with a dab of almond butter, about an hour before bedtime. This could potentially aid in lowering cortisol levels and preparing your body for rest, especially if you find it difficult to unwind after a busy day.
- Integrate brief, guided breathing exercises into your afternoon routine, especially if you experience an energy slump. Using a free app or an online video, you can follow along with a 5-minute breathing session designed to reduce stress and possibly help recalibrate your cortisol levels, aiming for a more balanced energy distribution throughout the day.
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The Biology and Circadian Rhythm of Cortisol
Cortisol is often associated with stress, but as Andrew Huberman explains, it's a hormone crucial for mobilizing glucose and fuels to tissues that need the most energy.
Cortisol: More Than Just a "Stress Hormone"
Cortisol, a Cholesterol-Derived Hormone, Mobilizes Glucose and Fuels to Meet Energy Needs
Cortisol is a corticosteroid hormone that plays a key role in the deployment and direction of energy, particularly glucose, to specific tissues such as the brain for dealing with energy demands that go beyond stress responses. This hormone, which is derived from cholesterol, is also essential for brain function, focus, and the process of waking up in the morning.
Cortisol Peaks in the Morning and Declines Throughout the Day
Cortisol exhibits a 24-hour rhythm with four distinct phases. The hormone’s levels are lowest during the initial hours of sleep, with minimal secretory activity. During sleep, cortisol begins to rise slightly and then increases rapidly during the sixth to eighth hours, coinciding with REM sleep—a time of robust brain activity which requires energy sourced from blood glucose. Upon waking, cortisol experiences a secretory activity surge, peaking in the late morning or around noon and then gradually declining throughout the day. Andrew Huberman emphasizes the importance of high morning cortisol levels for energy, alertness, and mood, noting that cortisol should spike in the morning and decrease steadily as the evening approaches.
Hypothalamic-Pituitary-Adrenal (HPA) Axis Regulates Cortisol Production
Cortisol’s circadian rhythm and its regulation are part of the feedback system within the Hypothalamic-Pituitary-Adrenal (HPA) axis.
CRH Stimulates ACTH Release From Pituitary
The neurons that release CRH ([restricted term]-releasing hormone) monitor the levels of cortisol in the bloodstream.
ACTH Signals Adrenal Glands to Secrete Cortisol
When cortisol levels ...
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The Biology and Circadian Rhythm of Cortisol
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Actionables
- You can sync your sleep-wake cycle with your cortisol rhythm by setting a consistent morning routine that includes exposure to natural light. Exposure to sunlight shortly after waking up can help reinforce your body's natural cortisol peak, improving alertness and mood throughout the day. For example, take a short walk outside or have your breakfast near a sunny window each morning.
- Create a tech-free wind-down ritual an hour before bedtime to minimize the impact of blue light on your cortisol levels. Since screens can disrupt your cortisol cycle, establish a routine that involves dimming the lights and engaging in relaxing activities such as reading a physical book or practicing gentle yoga, which can promote better sleep quality by aligning with the natural dip in cortisol levels.
- Use a journal to track your energy and focus level ...
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Optimizing Cortisol Levels Throughout the Day
Cortisol, a critical hormone in the body, has varying levels throughout the day, and learning how to optimize these levels can lead to improved health, wellness, and performance.
Elevate Morning Cortisol to Promote Wakefulness and Energy
To enhance morning cortisol levels for increased energy and alertness, consider the following methods:
Expose Yourself To Sunlight Upon Waking
Andrew Huberman highlights the importance of getting sunlight into your eyes within the first hour of waking, ideally within the first 30 minutes. This exposure boosts cortisol levels significantly, which is especially important on overcast days. When sunlight isn't available, a 10,000 lux artificial light can act as a substitute until you can access natural light. Bright light exposure early in the day not only enhances mood, focus, and alertness but also sets the stage for low cortisol levels in the evening, aiding sleep.
Hydrate and Consider Caffeine In the Morning
Hydration is crucial after waking up, as it can enhance alertness, energy, and lead to a modest increase in cortisol. Drinking 16 to 32 ounces of water, with or without electrolytes, can significantly help. Caffeine may also spike cortisol, particularly in people who are not chronic caffeine users. Even if cortisol levels do not markedly rise for those adapted to caffeine, it can prolong cortisol's effectiveness. However, to avoid a sharp drop in cortisol levels later in the day, Andrew Huberman suggests delaying caffeine intake by 60 to 90 minutes after waking.
Exercise in the Morning or Early Afternoon
Regular exercise, especially if performed early in the day, can increase cortisol. While familiar routines may not cause a dramatic rise, they act as a cue for the body's circadian clock. Such exercises should ideally be done in the same two to three-hour window each day for consistency. Evening exercise might increase cortisol levels, but if done early enough, it shouldn't disrupt the natural decline in this hormone.
Reduce Nighttime Cortisol Levels to Facilitate Sleep
In the evening, to foster better sleep, it's essential to lower cortisol levels through several methods:
Dim Lights and Avoid Screens In the Evening
Cutting off bright artificial light and short-wavelength light from screens can keep cortisol levels low. Dimming indoor lights, especially two hours after sunset, can be beneficial. Red or amber lighting from incandescent bulbs are good choices to support relaxation. Implementing phone settings or glasses that filter out short-wavelength light may also be helpful in managing cortisol.
Practice Relaxation Techniques Like Breathwork and Meditation
Methods such as the 'physiological sigh,' composed of a double inhale followed by a long exhale, can quickly decrease stress and shift the body from a sympathetic state to a p ...
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Optimizing Cortisol Levels Throughout the Day
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Counterarguments
- While sunlight exposure can increase cortisol, individual responses can vary, and some people may have conditions like photosensitivity where sunlight exposure needs to be managed carefully.
- Hydration is important, but the direct impact on cortisol levels may not be significant for everyone, and other factors like sleep quality and stress levels also play a role.
- Caffeine's effect on cortisol can be complex, and for some individuals, especially those sensitive to caffeine or with certain medical conditions, it may lead to increased anxiety or disrupt sleep patterns.
- Exercise is generally beneficial, but the timing and intensity that best influence cortisol levels can vary widely among individuals, and over-exercising can actually lead to elevated cortisol levels.
- Dimming lights and avoiding screens can help manage cortisol, but some people may not experience a significant change in cortisol levels due to these practices due to individual differences in sensitivity to light.
- Relaxation techniques are effective for many, but not all individuals may experience a reduction in cortisol levels, and some may find certain techniques like meditation difficult to practice or less effective.
- The recommendation to consume starchy carbohydrate ...
Actionables
- You can create a morning ritual that includes stepping outside to water plants or take a brief walk, combining sunlight exposure with a hydration routine by carrying a water bottle with you.
- By making it a habit to go outside first thing in the morning, you not only get the benefits of sunlight but also can ensure you start hydrating early. The act of caring for plants or walking can also serve as a gentle, mindful activity that sets a positive tone for the day.
- Incorporate a "tech-free hour" before bed by replacing screen time with activities like reading physical books or doing light house chores in dim lighting.
- This helps establish a routine that naturally reduces blue light exposure and promotes relaxation. Choosing activities that don't require much mental effort can help wind down your mind and prepare your body for rest.
- Experiment with a "carb curfew" by planning your dinner menu to include starchy carbohydrates and sett ...
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The Relationship Between Cortisol Dysregulation and Burnout
Huberman delves into the complexity of burnout, debunking the idea that it's purely about depleted adrenals and placing emphasis on the importance of cortisol rhythm management for overall health and navigating life effectively.
Burnout Patterns Linked To Cortisol Profiles
Burnout is deeply connected to the dysregulation of cortisol, and identifying specific patterns of cortisol levels throughout the day can indicate burnout stages and guide potential interventions.
"Phase Burnout": High Morning Cortisol, Afternoon/Evening Crash
Huberman doesn't specifically mention "Phase Burnout," but he does recognize patterns consistent with the concept. One pattern he notes is characterized by individuals waking up with extreme stress after insufficient sleep, which suggests elevated morning cortisol levels followed by a crash in the afternoon. This crash can lead to a foggy state and forgetfulness.
"Late Phase Burnout" Means Low Am and High Pm Cortisol
The second pattern of burnout is marked by morning sluggishness and lethargy, with an inability to slow down in the evening, making it difficult to calm the mind for sleep. Huberman describes this flip in energy levels, noting a pattern where individuals feel more awake in the afternoon and then experience high stress levels and trouble sleeping at night.
Addressing Burnout Requires Restoring the Normal Cortisol Rhythm
To effectively combat burnout, it's crucial to restore a healthy cortisol rhythm, ensuring high levels in the morning and low levels by evening to facilitate sleep and improve energy levels.
Early Burnout: Use NSDR/Yoga Nidra to Calm Cortisol
For early phase burnout, Huberman recommends using non-sleep deep rest (NSDR), also known as yoga nidra, right after waking to reduce stress and potentially promote sleep. These practices engage the parasympathetic nervous system and can be used to adjust the slope of cortisol increase.
Prioritize Relaxation and Sleep Hygiene In the Evening
Huberman emphasizes the importance of excellent sleep ...
Here’s what you’ll find in our full summary
The Relationship Between Cortisol Dysregulation and Burnout
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Clarifications
- Cortisol is a hormone released in response to stress, helping regulate various bodily functions. Dysregulation occurs when cortisol levels are imbalanced, impacting energy, mood, and overall well-being. In the context of burnout, cortisol dysregulation can manifest as disrupted patterns throughout the day, affecting sleep, stress levels, and cognitive function. Understanding and managing cortisol rhythms are crucial in addressing burnout and promoting overall health and well-being.
- Patterns of cortisol levels can indicate different stages of burnout. For instance, high morning cortisol followed by an afternoon crash can be a sign of "Phase Burnout," while low morning and high evening cortisol levels may indicate "Late Phase Burnout." These patterns reflect how cortisol dysregulation can impact energy levels and sleep quality, providing insights into the progression of burnout and guiding potential interventions. Understanding these cortisol profiles can help in tailoring strategies to restore a healthy cortisol rhythm and address burnout effectively.
- "Phase Burnout" and "Late Phase Burnout" are terms used to describe different patterns of burnout linked to cortisol levels. "Phase Burnout" typically involves high morning cortisol levels followed by an afternoon crash, leading to a foggy state. In contrast, "Late Phase Burnout" is characterized by morning sluggishness and high evening cortisol levels, making it difficult to calm the mind for sleep. These terms help identify specific stages of burnout based on variations in cortisol rhythms throughout the day.
- Non-sleep deep rest (NSDR), also known as yoga nidra, is a relaxation practice that induces a state of deep relaxation while maintaining full consciousness. It involves guided meditation techniques that help calm the mind and body, promoting rest and stress reduction. NSDR can be used to manage cortisol levels and improve overall well-being by engaging the parasympathetic nervous system. This practice is often recommended for promoting better sleep and reducing stress and anxiety.
- The parasympathetic nervous system is part of the autonomic nervous system responsible for rest and digest functions. It helps the body relax, slow the heart rate, and promote digestion. Activating the parasympathetic system can counteract the effects of stress by inducing a state of calm and relaxation. Techniques like deep breathing, meditation, and yoga stimulate t ...
Counterarguments
- The connection between cortisol dysregulation and burnout, while supported by some research, may not capture the full complexity of burnout, which can also be influenced by factors such as job satisfaction, work-life balance, and personal resilience.
- The concept of "Phase Burnout" and "Late Phase Burnout" may oversimplify the varied experiences of individuals with burnout, as these patterns may not be universally applicable or may intersect with other health issues.
- The recommendation to use NSDR/Yoga Nidra and prioritize relaxation and sleep hygiene, while potentially beneficial, may not be feasible for all individuals due to varying schedules, responsibilities, or underlying health conditions that affect sleep and stress.
- The emphasis on lifestyle changes over supplemental cortisol-lowering compounds may not acknowledge the potential necessity of medical interventions for some individuals who are unable to manage their cortisol levels ...
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