Andrew Huberman: Adaptogens and Cognitive Load

Release Date: 01/13/2023

Podcast Duration: 32:01

3 Key Takeaways

1. 300mg of Ashwagandha twice daily can dramatically reduce cortisol (stress hormone)

2. 1,000mg of both Lions Mane and Chaga can improve cognitive function and reduce inflammation

3. Conquer stressful tasks early in the day:

   1. Exercise

   2. Work calls

   3. Chores & Errands

Adaptogens

1. A compound that is a plant, drug or behavior that helps you adapt to and buffer stress

   1. Nutrition

      1. Vitamins or micronutrients that one could easily find in food

         1. Water soluble or fat soluble

      2. Antioxidants

         1. A compound that reduces free radicals ( disease causing agents)

            1. Reactive O2 (free radicals) species are bad for cells because they hinder mitochondria (energy production for cells)

      3. Cruciferous vegetables

         1. Dark leafy greens (don't overcook)

2. Supplement

   1. Ashwagandha

      1. 300mg twice a day leads to enormous reduction in cortisol

      2. Dose sometime in early afternoon or evening

      3. Don’t take ashwagandha prior to exercise

         1. This is because part of the adaptation response is triggered by increases of cortisol during exercise

      4. Only take in periods of moderate to extreme stress (trouble sleeping, life circumstances, etc.) Every 30 days, take 2-4 weeks off

         1. You don't want to chronically buffer or reduce cortisol

   2. Lions Mane and Chaga

      1. Improves memory and creativity

      2. 1,000mg of Lion’s Mane and/or 500mg-1,500mg of Chaga per day reduces inflammatory cytokines that are known to circulate in high abundance when under stress

3. Behaviors

   1. Restrict cortisol later in the day

      1. Viewing sunlight can lower cortisol levels

   2. Reduce stress

      1. 5-10 minutes of mindful meditation

      2. Breathwork

         1. Double inhale, followed by full exhale and repeat for 5 minutes

         2. Box breathing

      3. Yoga nidra

      4. NSDR-Non sleep deep rest

      5. Physiological sigh (1-3)

      6. Hot Bath

      7. Listen to music

Adaptogens and Neurotransmitters (Chemical messengers in the brain)

1. Adaptogens can reduce cortisol itself by adjusting levels in the afternoon and evening

   1. Indirect effects on dopamine, serotonin, norepinephrine, etc.

2. Ideal Diurnal (species that are awake in the day and sleep at night) schedule

   1. Higher levels of dopamine, epinephrine and norepinephrine early in the day

   2. High levels of cortisol early in the day

      1. Sunlight

      2. Exercise

      3. Caffeine

      4. Hydration

      5. Movement

      6. Cold water exposure

         1. 1 min cold shower or ice bath