Release Date: 01/13/2023
Podcast Duration: 32:01
3 Key Takeaways
300mg of Ashwagandha twice daily can dramatically reduce cortisol (stress hormone)
1,000mg of both Lions Mane and Chaga can improve cognitive function and reduce inflammation
Conquer stressful tasks early in the day:
Exercise
Work calls
Chores & Errands
Adaptogens
A compound that is a plant, drug or behavior that helps you adapt to and buffer stress
Nutrition
Vitamins or micronutrients that one could easily find in food
Water soluble or fat soluble
Antioxidants
A compound that reduces free radicals ( disease causing agents)
Reactive O2 (free radicals) species are bad for cells because they hinder mitochondria (energy production for cells)
Cruciferous vegetables
Dark leafy greens (don't overcook)
Supplement
Ashwagandha
300mg twice a day leads to enormous reduction in cortisol
Dose sometime in early afternoon or evening
Don’t take ashwagandha prior to exercise
This is because part of the adaptation response is triggered by increases of cortisol during exercise
Only take in periods of moderate to extreme stress (trouble sleeping, life circumstances, etc.) Every 30 days, take 2-4 weeks off
You don't want to chronically buffer or reduce cortisol
Lions Mane and Chaga
Improves memory and creativity
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
Behaviors
Restrict cortisol later in the day
Viewing sunlight can lower cortisol levels
Reduce stress
5-10 minutes of mindful meditation
Breathwork
Double inhale, followed by full exhale and repeat for 5 minutes
Box breathing
Yoga nidra
NSDR-Non sleep deep rest
Physiological sigh (1-3)
Hot Bath
Listen to music
Adaptogens and Neurotransmitters (Chemical messengers in the brain)
Adaptogens can reduce cortisol itself by adjusting levels in the afternoon and evening
Indirect effects on dopamine, serotonin, norepinephrine, etc.
Ideal Diurnal (species that are awake in the day and sleep at night) schedule
Higher levels of dopamine, epinephrine and norepinephrine early in the day
High levels of cortisol early in the day
Sunlight
Exercise
Caffeine
Hydration
Movement
Cold water exposure
1 min cold shower or ice bath