January 13, 2023 • 32min
AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
Huberman Lab
Key Takeaways
- Adaptogens are compounds that help buffer stress and support cellular health. They can come from food, supplements, or behaviors.
- Food-based adaptogens include dark leafy greens and cruciferous vegetables. These contain vitamins and micronutrients that reduce reactive oxygen species and inflammatory cytokines.
- Top supplement-based adaptogens are ashwagandha, lion's mane mushroom, and chaga mushroom. These can significantly reduce cortisol and inflammatory markers.
- Behavioral adaptogens include practices like meditation, breathwork, yoga nidra, and non-sleep deep rest (NSDR). These can effectively buffer stress and lower cortisol.
- Ashwagandha at 300mg twice daily has been shown to dramatically reduce cortisol levels and perceived stress in clinical studies.
- Timing is important for adaptogens. Take ashwagandha in the afternoon/evening to avoid interfering with beneficial morning cortisol peaks.
- Cycle adaptogens by taking breaks after 30-45 days of use to avoid chronically suppressing cortisol.
- Combine approaches by using food, supplements and behavioral tools together for maximum stress-buffering effects.
Introduction
In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman addresses questions about adaptogens - compounds that help buffer stress and support cellular health. He provides a comprehensive overview of what adaptogens are, the scientific evidence behind their effects, and how to effectively incorporate them through diet, supplements, and behaviors.
Topics Discussed
Defining Adaptogens (0:00)
Dr. Huberman begins by explaining that the definition of adaptogens is still evolving, but generally refers to compounds that help adapt to and buffer stress. He outlines three main categories of adaptogens:
- Food-based adaptogens
- Supplement-based adaptogens
- Behavioral adaptogens
He emphasizes that adaptogens work by reducing reactive oxygen species, inflammatory cytokines, and cortisol levels in the body.
Food-Based Adaptogens (2:00)
Dr. Huberman discusses how certain foods can act as adaptogens:
- Dark leafy greens and cruciferous vegetables contain vitamins and micronutrients that reduce reactive oxygen species and inflammatory cytokines
- Recommends 2-4 servings per day
- Advises against overcooking, as this can destroy beneficial nutrients
- If cooking in liquid, consume the liquid as well to retain leached nutrients
He notes that while antioxidants were heavily promoted in the past, we now understand that reducing reactive oxygen species is just one of many important mechanisms for cellular health.
Supplement-Based Adaptogens (8:01)
Dr. Huberman clarifies that "supplements" can refer to more than just vitamins, and may include compounds that act more like over-the-counter drugs. He highlights three key supplement-based adaptogens:
- Ashwagandha
- Most potent and well-studied adaptogen
- 300mg twice daily shown to dramatically reduce cortisol and perceived stress
- Recommends taking in afternoon/evening, not before exercise
- Cycle use - take for up to 30-45 days, then break for 2-4 weeks
- Lion's Mane Mushroom
- 1000mg daily can reduce inflammatory cytokines
- Some evidence for cognitive benefits, but less robust than stress-reduction effects
- Chaga Mushroom
- 500-1500mg daily can reduce inflammatory cytokines
- Similar effects to Lion's Mane
He recommends starting with ashwagandha alone, then potentially adding lion's mane or chaga if needed. Dr. Huberman advises using single-ingredient formulations to better understand individual effects.
Behavioral Adaptogens (24:03)
Dr. Huberman emphasizes the importance of behavioral tools for stress reduction, which can act as adaptogens:
- Meditation - Even 5-10 minutes daily can significantly reduce stress
- Breathwork
- Double inhale followed by full exhale, repeated for 5 minutes
- Box breathing - equal duration inhale, hold, exhale, hold
- Yoga Nidra - Guided relaxation practice
- Non-Sleep Deep Rest (NSDR) - Similar to yoga nidra, promotes relaxation and stress reduction
- Physiological Sigh - Quick stress-reduction technique of double inhale followed by long exhale
- Other stress-reducing activities like hot baths, pleasant music, etc.
He notes that any behavior that reduces stress can technically be considered an adaptogen.
Cortisol and Neurotransmitter Effects (22:02)
Dr. Huberman addresses how adaptogens affect cortisol and neurotransmitters:
- Adaptogens primarily work by reducing cortisol, especially in the afternoon/evening
- They do not directly modulate neurotransmitters like dopamine or serotonin
- However, by adjusting cortisol timing and levels, adaptogens can indirectly affect other neurotransmitters
- The ideal daily pattern is:
- Higher dopamine, norepinephrine, epinephrine, and cortisol in the morning
- Higher serotonin and GABA in the evening
He emphasizes that the goal is not to eliminate cortisol, but to optimize its daily rhythm.
Practical Recommendations (26:03)
Dr. Huberman provides several practical tips for using adaptogens effectively:
- Combine nutritional, supplement-based, and behavioral adaptogens for best results
- Get morning sunlight exposure to properly time cortisol peak
- Consider brief cold exposure (e.g. cold shower) in the morning to boost catecholamines
- Exercise early in the day if possible
- Use behavioral tools like meditation or breathwork in the afternoon to reduce stress
- Be cautious with calorie restriction, as it can increase cortisol output
- Remember that some stress is normal and beneficial - the goal is to modulate, not eliminate it
Conclusion
Dr. Huberman concludes by emphasizing the importance of a holistic approach to stress management using adaptogens. He recommends combining nutritional strategies (like consuming dark leafy greens), targeted supplement use (such as ashwagandha), and stress-reducing behaviors (like meditation or breathwork). The goal is not to eliminate stress entirely, but to optimize our body's stress response for better mental health, physical health, and performance.
He also notes that this episode is part of the Huberman Lab Premium subscription, which helps fund the standard podcast and supports scientific research. The Tiny Foundation is matching donations to further amplify research funding.
Listeners interested in more in-depth information and personalized answers can subscribe to the premium channel at hubermanlab.com/premium for $10/month or $100/year.
