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

Intermittent Fasting, Stomach Grumbles, and Growth Hormone

• Intermittent fasting can increase growth hormone levels 
  • Fasting leads to the release of ghrelin, which makes you hungry when blood glucose is low
  • Ghrelin also stimulates the release of growth hormone
• Stomach grumbles are caused by the movement of gas and fluids in the gastrointestinal tract 
  • The technical term is “borborygmi”
  • Can be more noticeable when hungry due to increased gastrointestinal activity
• Increasing growth hormone without sauna or exercise: 
  • Deep, slow-​​wave sleep is crucial for growth hormone release
  • Prioritize sleep quality and duration

Cortisol and Epinephrine: Energy and Immune System

• Cortisol and epinephrine (adrenaline) are vital for energy levels and immune system function
• Useful for managing stress, sleep, and energy levels throughout the day
• Can be leveraged for faster learning and memory
• Nootropics (smart drugs) can tap into the epinephrine system
• Caffeine can rewire the brain for better or worse
• Understanding the biology of comfort foods can help with short-​​term and long-​​term energy management

Cortisol: The Stress Hormone

• Released in response to stress, low blood sugar, and inflammation
• Helps regulate blood sugar, immune system, and metabolism
• Can have negative effects when chronically elevated 
  • Impaired immune system, increased abdominal fat, and decreased bone density

Epinephrine (Adrenaline): The Fight or Flight Hormone

• Released in response to stress, fear, or excitement
• Increases heart rate, blood pressure, and blood flow to muscles
• Enhances focus, alertness, and energy levels
• Can be beneficial for learning and memory when properly managed

Nootropics and Caffeine

• Nootropics are substances that can enhance cognitive function
• Some nootropics work by tapping into the epinephrine system
• Caffeine can rewire the brain by increasing alertness and focus 
  • Can have negative effects if overused or consumed too close to bedtime

Comfort Foods and Energy Management

• Comfort foods can help manage stress and energy levels
• Understanding the biology of comfort foods can help make better food choices
• Balancing short-​​term and long-​​term energy needs is crucial for overall health and well-being

Conclusion

• Understanding the biology of cortisol and epinephrine can help improve energy levels, immune system function, and stress management
• Leveraging these hormones can also enhance learning, memory, and overall cognitive function
• Making informed choices about food, sleep, and stress management can lead to better health and well-being
  Ghrelin, Growth Hormone, and Fasting
• Ghrelin, the hunger hormone, binds to the receptor in the brain that normally binds growth hormone releasing hormone 
  • Fasting promotes growth hormone release through the ghrelin system
  • Doubling of growth hormone levels in the waking state
• Fasting can increase growth hormone, but not to the levels of taking growth hormone or using a sauna
• Specific fasting protocols will be discussed later in the episode

Stomach Growling

• Stomach growling is not due to fluid sifting around
• Stomach has smooth muscle that lines its sides 
  • When you eat or don’t eat, the stomach cinches off at the two ends
  • Muscles churn the stomach to help break up food
  • Churning continues even without food, causing stomach growling
• To avoid stomach growling, chew food better

Growth Hormone Release and Temperature

• Sauna controlled, safe hyperthermia can cause huge increases in growth hormone release (300‑1600%)
• Hot baths can increase growth hormone, but at a lesser extent and with the risk of burns
• Temperature regulation will be discussed in a future episode

Cortisol and Epinephrine

• Cortisol and epinephrine are vital for energy and immune system function 
  • Timing and level of release are important for proper regulation
• Cortisol is a steroid hormone derived from cholesterol 
  • Important for immune system function, memory, and avoiding depression
• Epinephrine (adrenaline) is important for immunity, memory, and activating neuroplasticity 
  • Increases heart rate, breathing rate, and blood flow to vital organs

Regulating Cortisol and Epinephrine

• Ensure highest levels of cortisol are first thing in the morning 
  • Non-​​negotiable increase in cortisol every 24 hours to wake you up and make you alert
• Regulating stress can help regulate cortisol and epinephrine levels 
  • See the episode on stress for more information on stress regulation
• Proper regulation of cortisol and epinephrine can support a healthy state of mind and reduce unhealthy states of mind, including depression
  Importance of Morning Sunlight Exposure
• Get outside within 30 minutes of waking up for 2–10 minutes 
  • Helps time cortisol release for optimal focus, energy, and learning
  • Prevents late-​​shifted cortisol increase, which is linked to depression and insomnia
• Sunlight exposure even on cloudy days is beneficial 
  • Brightness of light regulates cortisol and sleep
  • Lux is a measurement of brightness 
    • Sunny day: 100,000 Lux
    • Cloudy day: 10,000 Lux
    • Bright artificial light: 1,000 Lux
    • Ordinary room light: 100–200 Lux

Cortisol and Epinephrine Throughout the Day

• Expect increases in cortisol and adrenaline due to stressors 
  • Healthy hormonal and neural system response
  • Cortisol binds to receptors in the brain, involved in learning, memory, and neuroplasticity
• Manage stress with tools like double inhale exhale (physiological sigh) and non-​​sleep deep rest protocols

Leveraging Stress with Practices like Wim Hof Breathing, Ice Baths, and High-​​Intensity Interval Training

• These practices can either enhance or deplete the immune system 
  • Key is how often and when they are used
• Build practices into daily or every other day routine to buffer against unhealthy levels of cortisol and epinephrine

Effects of Different Stressors on Cortisol and Epinephrine

• Troubling news, cold showers, high-​​intensity interval training, and deep breathing all increase cortisol and epinephrine levels 
  • All considered stressors
• Cognitive reframing can help manage stress response to these activities 
  • Focus on enjoyment or benefits of the activity

Conclusion

• Exposure to morning sunlight is crucial for regulating cortisol release and improving focus, energy, and learning throughout the day
• Managing stress and incorporating practices like Wim Hof breathing, ice baths, and high-​​intensity interval training can help buffer against unhealthy levels of cortisol and epinephrine
• Understanding the effects of different stressors on cortisol and epinephrine levels can help individuals better manage their stress response and overall well-being.
  Cold Exposure and Energy Levels
• Cold exposure can increase energy and alertness 
  • Epinephrine is released during cold exposure
• Cold showers, ice baths, and deep breathing exercises can be used to increase energy 
  • Wim Hof or Tummo-​​style breathing: 25–30 deep inhales and exhales, followed by a breath hold
• The body doesn’t distinguish between different stressors (e.g., cold exposure, exercise, or a troubling text message) 
  • Cognitive reframing can help buffer the stress response by releasing dopamine and serotonin

Cortisol, Epinephrine, and the Stress Response

• Cortisol is released from the adrenals and can bind to receptors in the body and brain 
  • Can cross the blood-​​brain barrier and bind to the amygdala (fear center)
• Epinephrine is released from the adrenals in the body and the locus ceruleus in the brain 
  • Cannot cross the blood-​​brain barrier
  • Allows the body to enter states of readiness and alertness while the mind remains calm

Increasing Energy and Regulating the Stress Response

• Pick a practice to increase epinephrine levels (e.g., cold exposure, exercise, deep breathing)
• Aim to stay calm in the mind while experiencing stress in the body 
  • Try to have adrenaline released from the adrenals without having it released from the brain stem to the same degree
• This practice can help increase energy, focus, and immune system function

Practical Application

• Cold showers or exercise can be used to wake up and increase energy levels
• Staying calm in the mind while experiencing stress in the body can help regulate the stress response 
  • This can be achieved by focusing on calming thoughts or emphasizing exhales during the practice
• The goal is to separate the location of epinephrine release (body vs. brain) to increase energy and focus while maintaining a calm mind
  Cortisol, Adrenaline, and Immune System
• Cortisol and adrenaline can improve immune resistance in the short term
• Short-​​term stress can enhance immune system function for about 1–4 days 
  • Epinephrine informs immune organs to combat infections
• Duration is important; too much stress can hinder the immune response
• Increasing adrenaline in the short term can bolster the immune system 
  • Intense exercise, cold exposure, cyclic breathing, or caffeine can increase adrenaline

Bruce McEwen’s Research on Stress and Immune System

• Explored how inducing stress can enhance immune system function in humans and animals
• Brief bouts of stress increased immune system function
• Effect is governed by adrenaline released from the adrenals

Wim Hof Breathing Study

• Published in Proceedings of the National Academy of Sciences (2014)
• Injected participants with E. Coli and had groups perform adrenaline-​​increasing activities
• Found that fever, vomiting, and other negative effects of E. Coli were greatly reduced in the adrenaline-​​increasing group
• Inflammatory cytokines were reduced, and anti-​​inflammatory cytokines were increased

Controlling Adrenaline and Cortisol

• Learning to turn on and off adrenaline and cortisol can improve energy, focus, and immune system function
• It doesn’t matter what protocol is used to increase adrenaline, as long as it can be turned off afterward

Light Exposure, Cortisol, and Thyroid Hormone

• Early morning light exposure can help time cortisol release and increase energy throughout the day
• Circadian clock is regulated by cortisol, which times the release of thyroid hormone
• Getting light exposure early in the day is crucial for proper thyroid hormone release and overall energy levels
  Cortisol, Epinephrine, and Learning
• Cortisol secretion rises during sleep, peaks shortly after waking or immediately before 
  • Timing is important for thyroid function, energy, and metabolism
• Epinephrine and cortisol can impact learning and memory 
  • Stress can impair performance, but moderate levels of epinephrine can improve performance
  • Shown in memory tests, learning new information, and physical performance
• Optimal learning strategy: 
  • 90-​​minute session of focus or learning
  • Increase epinephrine levels immediately after learning (e.g., cold shower, breathing exercises, exercise)
  • Non-​​sleep deep rest
  • Good night’s sleep

Caffeine and Brain Connectivity

• Habitual coffee drinkers display distinct patterns of brain functional connectivity (Magalhaes et al., 2021) 
  • Chronic coffee consumption changes brain circuitry, biasing towards anxiety
  • Increases connectivity between brain areas related to anxiety
• Delay caffeine intake until 2 hours after waking up and later in learning sessions to enhance plasticity

Nootropics (Smart Drugs)

• Two categories of nootropics: 
  • Increase blood glucose (e.g., paracetams, oxyrassetams, aniracetams, amphetamine, cocaine) 
    • Improve performance and learning in the short term by increasing blood glucose
  • Increase cholinergic system activity (e.g., choline, lecithin, phosostigmine, phosphatidylserine) 
    • Increase energy without impacting blood glucose
• Epinephrine and cortisol increase energy and immune system function, largely independent of blood glucose 
  • Contrasts with the common belief that eating is necessary for energy
    Neural Energy and Hormone Systems
• Neural energy: neurotransmitters that create alertness, focus, and ability to move
• Hormone systems: cortisol and epinephrine

Cortisol and Epinephrine

• Short-​​term stress: increases energy and immune system
• Chronic stress: detrimental effects on health 
  • Insomnia, weakened immune system, cortisol-​​induced body fat, anxiety

Comfort Foods and Chronic Stress

• High fat and sugar foods sought during chronic stress
• Chronic stress causes positive feedback loop, leading to more stress and desire for comfort foods
• Short-​​term stress blocks hunger, while long-​​term stress triggers it

Negative Effects of Chronic Stress

• Graying hair: stress depletes melanocyte stem cells in hair follicles
• Depression: associated with elevated cortisol and low thyroid hormone
• Strategies to offset stress-​​induced graying: regulate stress, get ample sunlight

Chronic vs. Acute Stress

• Chronic stress: stress lasting more than a day or two
• Acute stress: short-​​term stress with beneficial effects
• Importance of consistent sleep, light exposure, exercise, and eating schedule to buffer against negative effects of stress

Managing Chronic Stress

• Practices to regulate stress: meditation, massages, vacations, consistent schedules
• Supplements and prescription drugs for specific conditions (e.g., Cushing’s syndrome)
  Supplements for Chronic Stress
• Ashwagandha
  • Anxilitic (anti-​​anxiety) effect
  • Examined in 9 peer-​​reviewed independent studies
  • Decreases cortisol levels by 14.5 to 27.9% in healthy but stressed individuals
  • Long-​​term studies (1–6 months) with various ages, genders, and weight groups
  • Can lower depression, total cortisol, and low-​​density lipoprotein cholesterol
  • Best taken later in the day or evening
• Apigenin
  • Found in chamomile
  • Mild anti-​​estrogen and anxiety-​​reducing effects
  • Calms the nervous system by adjusting GABA and chloride channels
  • Mild effect in reducing cortisol
  • Can be taken with Ashwagandha to reduce chronic stress

Licorice and Cortisol

• Licorice contains a substance that increases cortisol and decreases estrogen and testosterone 
  • Increases blood pressure and stress hormones
  • Not recommended during periods of chronic stress or when trying to optimize sex hormones
  • Could be used when traveling to increase cortisol for alertness and energy

Optimizing Cortisol and Epinephrine

• Meal timing and schedules have a profound effect on energy levels 
  • Fasting can increase cortisol and epinephrine levels
  • Prolonged fasting can cause stress, but may also have beneficial effects
  • Regulating the timing of stress hormones is essential for optimal health

Fasting and Epinephrine

• Fasting can increase epinephrine levels when blood glucose is low 
  • Prolonged fasting can be stressful, but may also have positive effects
  • Regulating the timing of stress hormones is essential for optimal health
    Fasting, Cortisol, and Epinephrine
• Fasting for 4–6 hours increases levels of epinephrine and cortisol 
  • Exception: if used to eating every 1–2 hours, being late can induce stress
• Circadian eating schedule: eat only when the sun is up, stop when the sun is down 
  • Stop eating a couple of hours before sleep, eat upon waking (around sunrise)

Fasting and Energy

• Fasting can increase cortisol and epinephrine levels, leading to increased energy and alertness 
  • Example: skipping breakfast, first meal around lunchtime
• Consuming carbohydrates can blunt cortisol and epinephrine levels 
  • Example: eating bread to counteract caffeine effects
• Fasting can also increase growth hormone and improve immune system function 
  • However, chronic fasting can lead to negative health effects (e.g., lower testosterone and estrogen, gray hair, poor sleep, weakened immune system)

Regulating Epinephrine and Cortisol

• Determine whether you are under-​​activated or over-​​activated in terms of cortisol and epinephrine 
  • Under-​​activated: practices like ice baths, intense breathing, and fasting can be beneficial
  • Over-​​activated: consider buffering cortisol and epinephrine levels with ashwagandha or a warm bath
• Prescription drugs can also increase or decrease cortisol levels, but should be discussed with a physician
• Deliberately increase adrenaline while staying calm mentally to separate the brain-​​body experience 
  • Useful for regulating adrenaline and cortisol levels during unwanted events or stressors
    Cortisol, Adrenaline, and Stress
• Short-​​term stress is healthy 
  • Alertness and energy are beneficial, even if they cause agitation
  • Opportunity to learn how to control stress hormones better
• Chronic stress requires management 
  • Nervous system and hormone system are linked, but controllable
  • Not slaves to stress hormones; can control them for body and mind benefits