The Ultimate Human with Gary Brecka 220. Cortisol, Leptin, and Ghrelin: Why Your Hormones Are Sabotaging Your Health
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Nov 20, 2025 Discover how cortisol, leptin, and ghrelin influence your health and daily energy levels. Learn about the impact of chronic stress on cortisol and the benefits of mindfulness, nature exposure, and breathwork. Explore how leptin and ghrelin control appetite and why calorie restriction might backfire. Uncover the broader roles of leptin in reproduction and immunity, along with tactics to balance these hormones through lifestyle choices. Finally, connect the dots between sleep, eating patterns, and hormonal health for a more energized life.
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Cortisol's Daily Rhythm Matters
- Cortisol follows a circadian rhythm with a morning peak and nighttime low.
- Chronic elevation, not acute spikes, causes systemic problems and sleep disruption.
Stack Stress-Reduction Methods
- Combine stress-reduction methods like mindfulness, exercise, and mindset shifts for larger cortisol reductions.
- Spend 20–30 minutes in green spaces to activate parasympathetic responses and lower cortisol.
Use Breathwork To Lower Cortisol
- Use deep breathing and vagus nerve stimulation several times daily to lower cortisol.
- Practice five-minute breathing sessions and consider yoga or tai chi to teach recovery-mode shifts.