Hey everyone,
Do you ever wonder why you keep having afternoon crashes at work or why you always feel stressed and anxious? It might be related to your cortisol levels, also known as the “stress hormone.”
You may already know the Huberman Lab Podcast, hosted by Andrew Huberman, Ph.D. He’s a neuroscientist and tenured professor at the Stanford School of Medicine. His work focuses on how our brain and nervous system influence our health and behavior.
In this episode, “How to Control Your Cortisol & Overcome Burnout,” Dr. Huberman explains what cortisol is, how to control it, and how to recover from burnout.
Huberman Lab: How to Control Cortisol and Prevent Burnout
Cortisol often gets a bad reputation as the “stress hormone.”
Dr. Andrew Huberman wants to set the record straight. Cortisol isn’t the enemy.
It is a powerful tool your body uses to release energy for the brain and muscles when you need to wake up, focus, or respond to challenges.
The problem comes when cortisol is high at the wrong time or stays elevated all day. That is when you feel anxious, wired at night, tired in the morning, or headed toward burnout.
The Cortisol Rhythm You Want
High in the morning, within an hour of waking
Steady drop during the day
Very low at night so you can fall asleep easily
When this rhythm is disrupted, it can harm your sleep, mood, immune system, metabolism, and even how your brain ages.
How to Boost Morning Cortisol, Your Natural Energy Peak
Get sunlight as soon as possible. Step outside within 30 to 60 minutes of waking. Natural light signals your body clock to raise morning cortisol, which improves focus and helps lower it at night. If there is no sun, use a bright light box with 10,000 lux.
Hydrate before caffeine. Drink a big glass of water when you wake up. Wait 60 to 90 minutes before your first coffee to avoid afternoon crashes.
Exercise early. Move your body in the morning or early afternoon to reinforce your body clock.
Occasional cold exposure. A cold shower or plunge can give a healthy cortisol boost but not every day.
How to Lower Nighttime Cortisol, Your Natural Sleep Aid
Dim the lights two hours before bed. Switch to lamps or warm light. Avoid blue light from screens or use blue-light blocking settings or glasses.
Stop caffeine after 2 PM. This prevents elevated cortisol late in the day.
Do calming breaths. The “physiological sigh” involves two short inhales through the nose followed by a long, slow exhale to help you relax.
Eat starchy carbs with dinner. Potatoes, rice, or oats can lower cortisol and help you feel calm before bed.
Burnout Warning Signs and Fixes
Pattern 1: Wake up anxious and crash in the afternoon. Focus on gentle morning routines and delaying caffeine.
Pattern 2: Wake up tired and feel wired at night. Focus on aggressive evening wind-down habits before fixing your morning.
Why This Matters
A healthy cortisol rhythm, high in the morning and low at night, is one of the most powerful levers for your energy, focus, and mental health.
And it is free to fix.
Start with the morning light habit. It is the foundation that makes every other tool work better.
Thanks for reading!
Give these simple habits a try and see how your energy and stress levels improve.
Take care,
Ahammed Yousuf