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.

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Timestamps

00:00:00 Huberman Lab Essentials; Immunity & Energy

00:01:34 Cortisol, Epinephrine (Adrenaline)

00:03:32 Sponsors: BetterHelp & LMNT

00:06:03 Cortisol & Epinephrine Biology

00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure

00:10:07 Daytime Stress, Learning & Cortisol

00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT

00:16:23 Sponsor: AG1

00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System

00:21:29 Brief Stressors & Immune System

00:25:12 Sponsor: Function

00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice

00:29:18 Stress & Gray Hair?

00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin

00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting

00:34:15 Recap & Key Takeaways

Disclaimer & Disclosures