Fitness Improvement Requires Stress & Cortisol | Dr. Andy Galpin & Dr. Andrew Huberman
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- During episode 5 of the Huberman Lab Guest Series with Dr. Andy Galpin, Dr. Galpin and Dr. Huberman discuss the complexities of cortisol's role in our body.
Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and a world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
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This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals.” The full episode can be found on TH-cam here: th-cam.com/video/juD99_sPWGU/w-d-xo.html
My whoop says I have high stress all the time constantly through out the day at the end of the day I get a 2-.2.7 out of 3. So I take ashwaghanda at 10am but I wake up at 6am this brings my stress level down to low-medium
This now makes your recommendation of early morning sunlight exposure, as well as early morning exercise make a lot more sense. The early sunlight combined with exercise spikes cortisol early, regulating not only the circadian rhythm but also cortisol release.
Hi Andrew I haven't seen any of your videos in a while but glad to see you're still cranking them out. Hope your book progressing
Insulin sensitivity peaks in the AM and then drops as the day progresses. For anyone with blood sugar issues, and, let's face it, pretty much all of us have blood sugar issues, carbs late in the day can be problematic.
Although it’s poorer in the first hour or so, or before you’ve really woken up. Higher levels of melatonin (when it’s dark in the evening or when you’ve just woken up) impede the healthy blood sugar response. The cortisol awakening response tends to take about an hour after waking to peak in healthy individuals, so it’s probably best to leave about an hour before breakfast. However, as to generally eating earlier vs late in the day, you’re right, and research into time restricted feeding (TRF / TRE), where you extend the overnight fast, seems to show that early TRF, when you get all your food in in the earlier part of the day, is better for improving insulin sensitivity, than when people eat mostly in the latter part of the day.
Could consistently high cortisol be a contributing factor in carb cravings?
Super interesting stuff. I’ve been wondering about using carbs to control cortisol for a while.
Insulin lowers cortisol
How
Is there a known window of time after exercise that cortisol should not be blunted with, say, breath work and carbohydrates, so as to avoid blunting exercise adaptation?
As always, thank you for providing such a rich resource
My whoop says I have high stress all the time constantly through out the day at the end of the day I get a 2-.2.7 out of 3. So I take ashwaghanda at 10am but I wake up at 6am this brings my stress level down to low-medium
The kind of information i need man ... I want more !
Im training for my first marathon in the next 2 months and need more information like this for gains ..
Is there the whole podcast for this
So a lot of these greens drinks that have ashwaghanda in them that are also recommended by the manufacturer to take them in the AM on an empty stomach are contributing to the improper regulation of cortisol? I used Athletic Greens but was too expensive to maintain long term and swapped to Jocko Greens. I know Jocko Greens contains ashwaghanda and am wondering if that is affecting my anxiety levels in the PM hours since I'm denying my cortisol spike in the AM.
I take my ashwaganda in the afternoon. Around 2-3pm. I need my cortisol to be higher in the morning. When I used to take Ashwaganda in the morning, I would wake up in the middle of the night with anxiety. Now that I take them in the afternoon I sleep peacefully and wake up fully rested
firstly u need to thank the indians for ashwagandha.
We have to be really careful with this word "stress". It has a number of overloaded meanings that should not be in the same word. The stress from a threat, a potentiality that can harm life, is much different than the stress involved with exercise which is a key part of keeping our life stable. The stress from adding something new to our life is, yet, another stress, and then there is the stress of close associates and societal member's having problems. When you care about others and your environment, this does become a factor. Though, it is much lower than other stressors. Notice how these types of stress are very different from one another. When we talk about how stress is a good thing, it creates a risk for our lives as this could easily mean having threats to our life being a good thing for our life which, clearly, is not good for life. In the context of exercising and staying fit (I like to say keeping our life stable), "stress" is good for life. Though, once you add that other meaning of tolerating externalities that are putting a load on our life, developing defenses to environmental externalities, or having serious threats to our existence, then stress cannot be viewed or considered a good thing for life. We really need to separate these meanings into different words and keep them far apart (better linguistic and semantic health). It's too risky for life!
The stress inputs are different.
The stress outputs- the human body’s response- is the same regardless of the stressor.
Stress is good for life- in appropriate doses and when paired with recovery. The stres is there to stir action, and get you away from the threat. The problem is when those signals aren’t allowed to be heard.
The stress is good. Ignoring it is bad.
Thank you 🙏🏻
Wonderful recap!
So then, should we not be taking our AG1 before a workout since it has Ashwaganda in it?
So I totally embraced cortisol and stress when I did two workouts a day and was homeschooling and dieting. I lost a lot of weight and got really fit. But I also lost a lot of hair and couldn't sleep well at night. So.... what does that mean? Is cortisol different for women?
Interesting ❤
So would it be more beneficial to take ashwaganda with your lunch?
Before sleep
My whoop says I have high stress all the time constantly through out the day at the end of the day I get a 2-.2.7 out of 3. So I take ashwaghanda at 10am but I wake up at 6am this brings my stress level down to low-medium
@@ruimarques1979before bed is to late the half like is 5-6 hours let’s say 5.5 so for 500mg to dwindle down to 62.5mg would be 16.5 hours.
You would be running into all the problems this video shows but worse because you don’t even get a spike in cortisol at all in the morning and you are getting it all at night that’s the opposite of what you want!
So arguably the best time to take it would be a few hours after waking up so I wake at 6am and take it at 10am 4 hours after waking so good amount of time for healthy cortisol spikes then it would be out of the system in Effective dose 16.5 hour later that would be 2:30am
Drinking kefir in the evening could help to reduce cortisol?
I've read cortisol increases visceral fat. So would looking at the sun in the morning make me fatter?
just the opposite
Cortisol in a hormone that breaks down fat (and a little bit of muscle) for energy.
The belief that cortisol increases belly fat came from (I'm not sure if it's Crushing's Disease or Addison's Disease) the study of patients that has chronically high levels of cortisol and their body accumulated fat in specific part of the body.
But under normal conditions, cortisol is the hormone that burns fat in the morning when he first wakes up and your body is in the fasted state.
No immediate acute spike in cortisol has long lasting effects on any markers. Chronic cortisol release has numerous negative effects. But no, doing something like waking up early to look at the sun, having an intense workout, cold plunging or any individual activity have lasting effects.
Though cortisol breaks fat down it doesn’t allow glucose absorption so it causes weight gain
I am a 63 yr old female. I just had a dutch test which said my cortisol is very high on waking up. ? Why would this be please.
Currently every morning around 1-2 hours before my time to wake up. I would start feeling morning anxiety. Increase in heart rate, chest tightness, stress and overwhelm. Which then leads to diarrhoea in the morning. This feeling goes away later on in the day. It’s hard to feel rested since my body goes on alert mode even before it’s my time to wake up. Probably due to high cortisol in the morning. What should I do about this so I can feel more rested when I sleep.
Would love for some advice as I have been battling with this for a year.
Hi are you sleep deficient we can correlate our symptoms and fight together in this condition 🙏🏻
Are you a women ? Could be perimenopause. My mum has started this it’s the beginning of menopause can last up to 10 years before you actually stop your period and everything you have just said my mum has all the same symptoms
Blood work came back with elevated cortisol when fastest in the AM.. Then saliva test throughout the day we're all elevated
Anyone know a protocol ? He says "intentional" but then never gives example
before bed is to late the half like is 5-6 hours let’s say 5.5 so for 500mg to dwindle down to 62.5mg would be 16.5 hours.
You would be running into all the problems this video shows but worse because you don’t even get a spike in cortisol at all in the morning and you are getting it all at night that’s the opposite of what you want!
So arguably the best time to take it would be a few hours after waking up so I wake at 6am and take it at 10am 4 hours after waking so good amount of time for healthy cortisol spikes then it would be out of the system in Effective dose 16.5 hour later that would be 2:30am
@@connorhunter9394thanks! But doesn't he say taking ashwagandha after training is bad? Seems like he was inferring it hit the blood stream quickly
@@robbogart6266The temporary exercise adaptations, such as increased heart rate, elevated metabolism, and enhanced blood flow to muscles, generally last for several hours after a workout. So if you wake up workout and take it 4 hours after waking you will be fine and also it won’t effect your wake up cycle
I have chronic CSR in one eye so I'm constantly battling cortisol... frustrating as hell.
My whoop says I have high stress all the time constantly through out the day at the end of the day I get a 2-.2.7 out of 3. So I take ashwaghanda at 10am but I wake up at 6am this brings my stress level down to low-medium
Could this be why I experience depression/low mood after cold showers?!!
Ashwaghanda before bed is to late the half like is 5-6 hours let’s say 5.5 so for 500mg to dwindle down to 62.5mg would be 16.5 hours.
You would be running into all the problems this video shows but worse because you don’t even get a spike in cortisol at all in the morning and you are getting it all at night that’s the opposite of what you want!
So arguably the best time to take it would be a few hours after waking up so I wake at 6am and take it at 10am 4 hours after waking so good amount of time for healthy cortisol spikes then it would be out of the system in Effective dose 16.5 hour later that would be 2:30am
Yesterday got cortisol results its 259 went up from 158 best Dr to c for help to regulate? I am a vegetarian and i have anxiety issues,hot flashes @ 70 maybe caused by pituitary gland tumor which is being monitored by neurologist. Wish i could afford a Functional Medicine Dr or
Can’t your try Ashwaghanda ksm-66 ? It won’t help anything but the cortisol but won’t that help how you feel ?
this is hilarious to me cause i have adrenal insufficiency and my body doesnt produce enough cortisone so im a complete mess.
Well shit...so, the Klonipin and Clonidine my Drs have me on for PTSD (taken before bed or as needed, but mostly before bed) are why my workouts aren't as productive? Interesting!
SO now, how to I regulate PTSD symptoms when therapy, regular exercise, diet etc. don't work (not a rhetorical question). Wish I didn't have it as bad as I do; kind of ashamed that I do- but really want to get rid of this fking gut.
before bed is to late the half like is 5-6 hours let’s say 5.5 so for 500mg to dwindle down to 62.5mg would be 16.5 hours.
You would be running into all the problems this video shows but worse because you don’t even get a spike in cortisol at all in the morning and you are getting it all at night that’s the opposite of what you want!
So arguably the best time to take it would be a few hours after waking up so I wake at 6am and take it at 10am 4 hours after waking so good amount of time for healthy cortisol spikes then it would be out of the system in Effective dose 16.5 hour later that would be 2:30am