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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function — Whalespan

Content›Video›Using Cortisol & Adrenaline …

Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function

Andrew Huberman1h 47m · 2021-05-03

Support Rate

81%

152 of 188 claims supported

Support rate

152 of 188 claims supported

152 supported36 partial / not

Claims from this content

164

✓Well SupportedInside Tracker's platform provides actionable protocols to adjust blood markers into ideal ranges for health.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedViewing morning sunlight organizes sleep-wake rhythms, which in turn increases motivation for exercise, focused work, and general well-being.✓Well SupportedAthletic Greens supports the gut microbiome, which is vital for the immune system, endocrine system, and gut-brain axis, influencing mood and neurotransmitter production.✓Well SupportedA morning pulse of cortisol, promoting wakefulness and immune function, occurs naturally every 24 hours and can be timed by sunlight.

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well SupportedThe increase in growth hormone from sauna use is likely due to increased activity of hypothalamic neurons that regulate heat and stimulate growth hormone release.

✓Well SupportedMany individuals who practice deliberate cold exposure report an increased capacity to focus and a reduced need for caffeine.

✓Well SupportedVitamin D3 and K2 are essential for mental health, physical health, and performance by impacting hormone regulation, calcium regulation, and cardiovascular health.

✓Well SupportedCold exposure promotes brown fat production, which revs up metabolism, burns white fat, and may secrete health-promoting factors.

✓Well SupportedA late or shifted cortisol pulse is a signature of anxiety disorders and depression.

✓Well SupportedA 2012 study showed that 300mg of ashwagandha twice daily led to significant reductions in perceived stress and serum cortisol levels by day 15, 30, and 45.

✓Well SupportedCholesterol is essential for cell membrane structure and is a substrate for vital hormone production.

✓Well SupportedDrinking caffeine towards the end of a learning episode, rather than before, can enhance learning.

✓Well SupportedThe Headspace app helps users maintain a consistent meditation practice through various lengths and styles.

✓Well SupportedBrief bouts of stress can increase immune system function and protect against infection for 1-4 days.

✓Well SupportedAfter taking ashwagandha for a maximum of 30 days, a break of at least two to four weeks is recommended to avoid chronically buffering cortisol.

✓Well SupportedFasting can increase growth hormone levels, but specific protocols are required for clinically significant increases.

✓Well SupportedEating starchy carbohydrates in the evening meal helps keep cortisol low by reducing cortisol release when blood glucose is elevated.

✓Well SupportedSupplementation with ashwagandha, apigenin, and magnesium threonate is mechanistically sound and supported by human studies for reducing cortisol.

✓Well SupportedShort cold exposure (20 seconds at 39°F) can cause quickened breath and adrenaline release.

✓Well SupportedSpiking adrenaline and other catecholamines after learning can greatly enhance memory.

✓Well SupportedFasting can bias the system towards increased epinephrine and cortisol release, provided it does not lead to chronic stress or negative health effects.

✓Well SupportedIncreasing alertness with epinephrine and cortisol after learning can enhance memory retention.

✓Well SupportedThe body functions best when aligned with the circadian rhythm, which may explain why earlier evening eating patterns are more effective.

✓Well SupportedViewing sunlight through a window takes approximately 50 times longer to activate the circadian system compared to direct outdoor exposure.

✓Well SupportedGrowth hormone release is influenced by caloric deprivation, grelin receptor agonism (fasting), and deep sleep.

✓Well SupportedPracticing stress buffering through cold water immersion or breathing protocols can increase energy and immune system function.

✓Well SupportedTo reduce cortisol, Ashwagandha is best taken later in the day or in the evening.

◐Partially SupportedBlack licorice contains glycyrrhizin, which increases cortisol levels by inhibiting 11 beta-HSD.

◐Partially SupportedPractices like ice baths, intense breathing, and potentially fasting can be beneficial for individuals feeling under-activated or experiencing low energy, as they can increase epinephrine and cortisol.

◐Partially SupportedCaffeine can increase epinephrine and dopamine, and may improve immune system function if used acutely to spike adrenaline.

◐Partially SupportedAndrew Huberman plans to delay caffeine intake until two hours after waking and consume it later in learning and focus sessions to enhance plasticity.

◐Partially SupportedPractices that increase adrenaline, such as drinking coffee and running hills, or using ice baths, can improve immune system function.

◐Partially SupportedThe goal during stress inoculation practices like cold exposure is to release adrenaline from the adrenals without a proportional release of epinephrine from the brain stem, aiming for calm alertness.

◐Partially SupportedFasting and timing of eating are interconnected, as epinephrine and cortisol levels increase when blood glucose is low, typically after 4-6 hours without eating.

✓Well SupportedDeliberate cold exposure and blood restriction cuffs can be used to teach oneself to be comfortable with the pulse of adrenaline.

◐Partially SupportedEpinephrine cannot cross the blood-brain barrier, allowing the body to be alert while the mind remains calm.

✓Well SupportedAshwagandha can lower anxiety and cortisol, which is beneficial for mitigating the long-term effects of stress.

✕Not SupportedBreath holds and hyperventilation should never be performed near or in water.

◐Partially SupportedEpinephrine affects the immune system and enhances learning, memory, and alertness.

◐Partially SupportedProlonged fasting can be a stressor with both detrimental and beneficial effects.

◐Partially SupportedExposure to bright artificial lights for approximately six hours is required if outdoor sunlight is not accessible.

◐Partially SupportedOptimal function of cortisol and epinephrine depends on regulated release in quantity, duration, and timing.

◐Partially SupportedGhrelin increases with the duration since the last meal, stimulating hunger.

✓Well SupportedStress can cause hair to turn prematurely gray by activating noradrenaline, which depletes stem cells responsible for hair follicle pigment production.

◐Partially SupportedIncreased cortisol levels are associated with increased epinephrine levels.

◐Partially SupportedMeditation practice is beneficial for improved sleep, reduced stress, and cardiovascular disease risk.

◐Partially SupportedCortisol is vital for immune function, memory, and preventing depression, and excessively low levels are undesirable.

◐Partially SupportedControlling the on/off switch for adrenaline and cortisol allows for the regulation of energy, focus, and immune system function.

◐Partially SupportedPractices such as ice baths, Wim Hof breathing, and HIIT can either enhance or deplete the immune system depending on frequency and timing.

◐Partially SupportedOutdoor light intensity can range from 1,000-5,000 Lux on a cloudy day, compared to 500 Lux for bright indoor light.

◐Partially SupportedConsistent schedules for light exposure, feeding, exercise, and sleep are powerful for buffering against negative effects on mental and physical health.

◐Partially SupportedHydration is important for brain and body function and can contribute to general patterns of alertness.

✓Well SupportedAshwagandha may lead to modest improvements in sleep quality, skin health, testosterone levels, and fitness.

✕Not SupportedChronically fasting while experiencing significant life stressors can increase negative chronic stress effects, including impacts on the reproductive axis, lower testosterone and estrogen, hair graying, and sleep disturbances.

◐Partially SupportedAndrew Huberman takes 50mg of apigenin before bedtime to calm the nervous system by adjusting GABA and chloride channels and reducing cortisol.

◐Partially SupportedThe relationship between dietary cholesterol and circulating cholesterol levels is controversial, with evidence supporting both zero and significant impact from diet.

◐Partially SupportedTime-restricted feeding can lead to increased energy levels, potentially enhanced by caffeine.

◐Partially SupportedIndividuals can learn to regulate hormones like adrenaline and cortisol through behavior, nutrition, and supplementation.

◐Partially SupportedEpinephrine released in the brain originates from the locus coeruleus, not the adrenal glands, and it increases neural circuit excitability, energy, and alertness.

◐Partially SupportedShort-term stress and healthy alertness can improve the immune system and energy levels.

✕Not SupportedStimulants like Adderall or high doses of coffee can be counterproductive for learning and performance.

◐Partially SupportedAndrew Huberman takes ashwagandha occasionally when stressed or experiencing poor sleep, typically before sleep and/or with his last meal at least two hours before bed.

◐Partially SupportedGhrelin binds to the growth hormone releasing hormone receptor in the brain, stimulating growth hormone release.

◐Partially SupportedConsuming meat and salad or fish and salad for the first meal, without carbohydrates, can help maintain elevated epinephrine levels after noon.

◐Partially SupportedSubjectively trying to calm oneself during a cold shower, by emphasizing exhales or affirmations, can help maintain a calm mind despite bodily stress.

◐Partially SupportedMeditation facilitated by Headspace can reduce stress and improve cardiovascular disease risk.

◐Partially SupportedCortisol and epinephrine increase neural energy, alertness, focus, and immune system function, largely independent of blood glucose.

◐Partially SupportedDirect outdoor sunlight exposure durations for appropriate cortisol release timing are 10 minutes for bright clear days, 30 minutes for dense overcast, and 10-20 minutes for light or broken cloud cover.

✕Not SupportedChronic stress can lead to insomnia, impaired immune function, and cortisol-induced body fat deposition.

✓Well SupportedMorning sunlight triggers circadian rhythms, leading to high cortisol release to promote daytime activity.

◐Partially SupportedCortisol and epinephrine are vitally important for numerous biological functions, including energy levels and the immune system.

✕Not SupportedChronic stress, including elevated epinephrine and cortisol, is detrimental to learning and immune function.

◐Partially SupportedTelling yourself you are enjoying an activity can increase dopamine and lead to a larger epinephrine release.

◐Partially SupportedIndividuals can manage stress hormones rather than being controlled by them.

◐Partially SupportedMeal timing and schedules affect neural energy, including epinephrine and cortisol levels.

◐Partially SupportedAshwagandha reduces cortisol, and high cortisol peaks in the late afternoon/evening are associated with depression and anxiety.

✕Not SupportedChronic stress lasting more than 4-7 days alters the feedback loop between adrenals and the brain/pituitary, creating a positive feedback loop that amplifies cortisol release.

◐Partially SupportedMemory formation requires both elevated epinephrine and robust activity in a specific brain circuit, functioning as an 'and gate' contingency established by the amygdala.

◐Partially SupportedStimulating chronic stress by increasing corticosteroids leads subjects to increase consumption of sugar and fat.

✓Well SupportedBreathing protocols that increase adrenaline can reduce IL-6 and increase IL-10.

◐Partially SupportedNeuroplasticity is stimulated by attention, focus, and a low-level state of agitation.

◐Partially SupportedThe regulation of cortisol and epinephrine release, including amount, duration, and timing, is more critical than whether they are inherently good or bad.

◐Partially SupportedCortisol is a steroid hormone derived from cholesterol, which can be obtained from diet or produced by the liver.

✕Not SupportedLong-term stress is detrimental and can lead to negative physiological consequences, including potentially accelerating graying of hair.

✕Not SupportedElevated cortisol levels are undesirable, particularly when they are high or elevated at the wrong time of day.

◐Partially SupportedUnderstanding the biology of comfort foods can help in making better food choices related to short-term and long-term energy.

◐Partially SupportedEating on a strict schedule and being even 10 minutes late can induce psychological stress and hunger via ghrelin release.

◐Partially SupportedMeal timing and schedules significantly impact neural energy levels, distinct from glucose or ketone energy.

◐Partially SupportedProbiotics and gut health are important for metabolism, hormone output, and neurotransmitter production.

◐Partially SupportedCyclic inhale-exhale breathing protocols release adrenaline and norepinephrine, leading to increased alertness.

◐Partially SupportedHabitual coffee drinkers exhibit distinct patterns of brain functional connectivity.

◐Partially SupportedSome nootropics tap into the epinephrine system.

◐Partially SupportedExposure to artificial light for six hours is required to approximate the effect of outdoor sunlight, but this is too late in the day to effectively shift circadian timing and cortisol release.

◐Partially SupportedCaffeine intake can alter brain functional connectivity, leading to a bias toward anxiety even in the absence of circulating caffeine.

◐Partially SupportedProlonged stress can hinder the immune response, but short-term stress can protect by increasing the immune response.

◐Partially SupportedHigh levels of glucocorticoids trigger a negative feedback loop that reduces their own production.

◐Partially SupportedIncreased stress diverts cholesterol towards cortisol production, as cortisol is a competitive partner to estrogen and testosterone.

◐Partially SupportedWhen experimenting with hyperthermia or hypothermia, including hot or cold baths, extreme caution and consultation with a doctor are necessary.

◐Partially SupportedIngesting adequate water is important for hydration and health.

◐Partially SupportedCortisol is synthesized from cholesterol.

◐Partially SupportedCortisol can cross the blood-brain barrier and bind to the amygdala.

✕Not SupportedLicorice should be avoided during periods of chronic stress and when trying to optimize testosterone and estrogen levels.

◐Partially SupportedAnorexic individuals often have high cholesterol levels produced by the liver, suggesting cholesterol levels are not solely determined by diet.

◐Partially SupportedEpinephrine increases up to 1500-1700 pg/mL improve performance in memory, learning, and physical tasks.

◐Partially SupportedA lack of mechanistic studies makes it difficult to confirm claims that intermittent fasting significantly increases growth hormone levels.

◐Partially SupportedLicorice may increase cortisol for waking when traveling, but timing is important to avoid excessive peaks.

◐Partially SupportedEpinephrine release, triggered by stressors, increases heart rate, breathing rate, and blood flow to vital organs, while potentially constricting peripheral blood vessels.

◐Partially SupportedShort-term stress typically blocks hunger by activating the bombesin system.

◐Partially SupportedIncreases in cortisol and epinephrine throughout the day due to life stressors are normal.

◐Partially SupportedThe body does not distinguish between different types of stressors; all trigger a stress response.

◐Partially SupportedIndividuals must self-assess their activation state to determine whether to increase or buffer epinephrine and cortisol, as objective testing is not always available.

◐Partially SupportedStomach growling occurs when the stomach muscles churn in an empty stomach, not due to fluid shifting.

◐Partially SupportedEnergy, alertness, and attention experienced during stress are healthy responses that can stimulate neuroplasticity.

◐Partially SupportedStress lasting more than a day or two is starting to become chronic stress.

✕Not SupportedChronic stress can lead to increased anxiety and desire for sugar and fatty foods.

◐Partially SupportedCortisol secretion rises during sleep and peaks after waking, timing neurons in the circadian clock to trigger thyroid hormone release.

◐Partially SupportedMorning light exposure is crucial for timing cortisol release, influencing energy levels and thyroid hormone release.

◐Partially SupportedEngaging the adrenaline system can attenuate the negative effects of an E. coli infection.

◐Partially SupportedCognitively reframing a stressor as enjoyable can liberate dopamine and serotonin, buffering epinephrine.

◐Partially SupportedDeep, rapid inhale-exhale breathing with a brief breath-hold on exhale can release adrenaline and increase energy.

◐Partially SupportedAshwagandha can modestly adjust low-density lipoprotein cholesterol.

◐Partially SupportedApigenin has mild anti-estrogenic and anxiolytic effects, and can mildly reduce cortisol.

✕Not SupportedFasting, cold exposure, or intense exercise can exacerbate chronic stress in individuals who are already feeling exhausted, burnt out, drained, and stressed.

✕Not SupportedExcessive stress with high epinephrine levels can impair performance by causing focus on somatic responses.

◐Partially SupportedSpecific protocols can increase immune system function on demand.

◐Partially SupportedShort bouts of intense exercise, cold water exposure, or cyclical breathing can increase epinephrine and bolster the immune system.

◐Partially SupportedAmphetamine and cocaine can temporarily increase learning and performance in specific dosages by increasing blood glucose.

◐Partially SupportedPerforming cyclical breathing with exhale holds when feeling early symptoms of illness may prevent full-blown sickness.

◐Partially SupportedAn optimal learning strategy involves a 90-minute focus session followed by a cold shower, Tummo breathing, ice bath, or intense exercise, then Non-Sleep Deep Rest (NSDR), and finally sleep.

◐Partially SupportedVoluntary activation of the sympathetic nervous system via breathing techniques can attenuate the innate immune response in humans.

◐Partially SupportedCaffeine can alter brain wiring with potential positive or negative consequences.

◐Partially SupportedNootropics that increase blood glucose, such as piracetam, oxiracetam, and aniracetam, enhance performance and learning by raising blood glucose levels.

◐Partially SupportedIncreasing epinephrine can be achieved through cold water, exercise, or confrontations.

◐Partially SupportedNootropics that increase cholinergic system activity, such as choline and Physostigmine, can increase neural energy and alertness without impacting blood glucose.

◐Partially SupportedImmune-modulating effects can be achieved through cold exposure or high-intensity interval training, similar to breathing techniques.

◐Partially SupportedDrinking hot caffeinated tea or coffee, provided adequate water intake, can likely improve immune system function by increasing adrenaline release.

◐Partially SupportedSkipping breakfast, delaying caffeine intake, and eating around noon can increase morning energy and epinephrine levels.

◐Partially SupportedDosages for Ashwagandha can vary, and it is recommended to follow the dosage on the bottle from a reputable brand or consult examine.com for study dosages.

◐Partially SupportedAshwagandha has an anxiolytic effect and can enhance power output in athletes.

◐Partially SupportedAshwagandha's cortisol reduction is associated with reduced C-reactive protein, improved cardiovascular health, reduced macular degeneration, reduced heart palpitations, increased thyroid hormones, decreased OCD symptoms, lowered heart rate, reduced insomnia, improved memory, decreased pain, and decreased reaction times.

◐Partially SupportedThe goal is to train the system for a deliberate dissociation between the adrenaline response from the adrenals and the brainstem.

◐Partially SupportedConfrontations with other people trigger a biological stress response identical to that of placing agitating comments online.

◐Partially SupportedEating can calm a stressed individual by blunting cortisol and epinephrine release.

◐Partially SupportedAmple sunlight exposure can stimulate melanocytes in hair follicles, potentially offsetting stress-induced graying.

✕Not SupportedLicorice contains a substance that can increase cortisol and decrease estrogen and testosterone by competing for cholesterol precursors.

✕Not SupportedDelayed or insufficient morning light exposure can lead to a later cortisol release, impacting energy levels and sleep quality.

◐Partially SupportedHot baths can increase growth hormone but require temperatures high enough to pose a burn risk, leading to lesser increases compared to saunas.

◐Partially SupportedCortisol is a hormone of energy that promotes a state of wanting to move and not rest or eat.

◐Partially SupportedUnderstanding the biological mechanism behind stress-response protocols is crucial for effective implementation.

◐Partially SupportedMaintaining epinephrine levels as a learning event concludes may contribute to the effectiveness of 90-minute ultradian learning cycles.

◐Partially SupportedEpinephrine is a nootropic that enhances alertness and focus.

◐Partially SupportedBlack licorice contains glycyrrhizin, which increases serum cortisol and can decrease estrogen and testosterone.

✕Not SupportedAcute stressors like ice baths, hard exercise, or specific breathing techniques are unlikely to cause hair to turn gray.

◐Partially SupportedChewing food thoroughly can prevent stomach growling.

◐Partially SupportedExhale holds of 15 to 30 seconds can be incorporated into cyclic breathing protocols.

◐Partially SupportedThe ability to sleep well, more or less undisturbed each night, is the ultimate reset for managing stress.

✕Not SupportedCorticosteroids used to treat injury are a form of cortisol and can bias the body towards more stress, potentially increasing psychological stress due to their ability to cross the blood-brain barrier.

◐Partially SupportedHigh-intensity interval training and weight training have cardiovascular benefits.

✕Not SupportedWater fasting is not a good method to promote autophagy or cellular cleanup.

◐Partially SupportedAdrenaline and cortisol levels can be deliberately reduced through supplementation, light, sleep, and mental tools when they are chronically elevated.

◐Partially SupportedPractices that regulate stress, such as meditation, non-sleep deep breathing, massages, or vacations, can offset stress-induced graying of hair.

◐Partially SupportedPractices can be developed to deliberately increase adrenaline and cortisol when desired.

◐Partially SupportedTools like the physiological sigh, NSDR, and other stress-reduction techniques can help manage prolonged stress responses.