Dr. Andrew Huberman: How Cortisol Rhythm Prevents Burnout

Cortisol follows a morning-high, evening-low rhythm controlled by the HPA axis; sunlight, delayed caffeine, and timed exercise sync it to prevent burnout.

Andrew Hubermanhost

Aug 4, 20252h 16mWatch on YouTube ↗

EPISODE INFO

Released: August 4, 2025
Duration: 2h 16m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance. I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout. If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help. Episode show notes: https://go.hubermanlab.com/UbpcfeH *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Cortisol 00:01:29 Stress, Tool: Daily Cortisol Rhythm 00:03:16 Cortisol & Directing Energy, Glucose, Adrenals 00:06:39 Sponsors: Carbon & BetterHelp 00:10:14 Daily Cortisol Phases & Rhythm, Waking Up & Cortisol 00:17:55 Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis 00:24:57 Rapid & Delayed Stress Response, HPA Axis 00:28:42 Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight 00:36:58 Sponsors: AG1 & David 00:39:48 Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) 00:41:44 Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake 00:49:30 Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule 00:57:52 Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood 01:01:19 Sponsor: LMNT 01:02:51 Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice 01:11:34 Afternoon & Evening Cortisol Rhythms, Sunlight, Screens 01:14:30 Lower Evening Cortisol, Tools: Dim Lights, Light Color 01:20:54 Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates 01:30:42 Low-Carb Diets & Cortisol, Metabolic Syndrome 01:35:30 Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol 01:44:32 Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium 01:50:57 Burnout, Cushing's & Addison's, 2 Burnout Patterns 01:55:23 Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine 02:01:35 Late-Phase Burnout, Tools: Reduce Evening Cortisol 02:08:02 Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health 02:13:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman, Dr. Andrew Huberman: How Cortisol Rhythm Prevents Burnout explores master Cortisol Rhythms To Prevent Burnout, Boost Energy, Restore Sleep Andrew Huberman explains why cortisol is not just a “stress hormone” but the body’s primary energy‑deployment hormone, crucial for brain function, mood, immune health, and sleep. He details the 24‑hour cortisol rhythm, emphasizing a high spike shortly after waking and very low levels before and during early sleep as the core lever for health and burnout recovery.

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