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Huberman Lab
AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
Jan 13, 2023
32:01
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- 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.
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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.
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