AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
Jan 13, 2023
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This lively discussion dives into the fascinating world of adaptogens and their role in stress management. It highlights key supplements like ashwagandha and lion's mane, focusing on how they help regulate cortisol levels. The conversation also covers the effects of caloric restriction on fertility and examines the potential risks associated with Bluetooth and EMF exposure. Additionally, listeners learn about cognitive load limits and the implications of creatine on aging—wrapping up with practical tips for enhancing overall well-being.
Adaptogens can be divided into three categories: food-based, supplement-based, and behavioral, each with different benefits for reducing stress and inflammation.
Adjusting cortisol levels through the use of adaptogens and behavioral tools can indirectly affect neurotransmitter systems, optimizing their activity throughout the day for better focus, relaxation, and sleep.
Deep dives
Overview of Adaptogens
Adaptogens are compounds that help the body adapt and buffer stress. They can be divided into three categories: food-based adaptogens, supplement-based adaptogens, and behavioral adaptogens. Food-based adaptogens include vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, which reduce reactive oxygen species and inflammatory cytokines. Supplement-based adaptogens like ashwagandha, lion's mane, and chaga can effectively reduce cortisol levels and inflammatory cytokines. However, it is important to cycle off supplement-based adaptogens after about 30 days to avoid chronic cortisol buffering. Behavioral adaptogens include practices like meditation, breathwork, and yoga nidra, which have proven to reduce stress and cortisol levels.
Adaptogens and Neurotransmitters
Adaptogens indirectly affect neurotransmitters by modulating cortisol levels. While there is little evidence that adaptogens directly modulate neurotransmitters like dopamine and serotonin, adjusting cortisol timing and levels can have an indirect effect on these neurotransmitter systems. The ideal diurnal schedule involves higher levels of catecholamines like dopamine and cortisol in the early part of the day, achieved through morning sunlight exposure and exercise. In the late afternoon and evening, lower levels of catecholamines, cortisol, and higher levels of serotonin and GABAergic system activity are optimal for relaxation and sleep. Adaptogens, combined with behavioral tools, help achieve this ideal neurotransmitter profile.
Nutritional Adaptogens
Dark leafy greens and cruciferous vegetables, when included in the diet, act as nutritional adaptogens due to their micronutrient content. These foods are rich in vitamins and compounds that reduce reactive oxygen species and inflammatory cytokines. Including two to four servings of dark leafy greens or cruciferous vegetables per day is recommended. Overcooking these vegetables should be avoided, as it can destroy the adaptogenic compounds. Cooking them lightly without excessive heating maintains their beneficial properties.
Supplement-based Adaptogens
In addition to food-based adaptogens, supplement-based adaptogens can be beneficial for buffering stress. Ashwagandha is a powerful adaptogen that significantly reduces cortisol levels. Studies have shown that a daily intake of 600 milligrams of ashwagandha can be effective. Lion's mane and chaga mushrooms are two other supplement-based adaptogens that have shown to reduce cortisol and inflammatory cytokines levels. A recommended daily dosage of 1,000 milligrams of lion's mane and 500 to 1,500 milligrams of chaga can be beneficial. It is important to cycle off these supplement-based adaptogens after about 30 days to avoid chronic cortisol buffering.
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