本期节目深入探讨了两种人体必不可少的激素：肾上腺素和皮质醇，它们对我们的能量水平、专注力和免疫系统功能起着至关重要的调节作用。节目介绍了多种科学支持的工具和实践方法，根据个体需求和目标来增加或减少肾上腺素和/或皮质醇的水平。此外，节目还探讨了“聪明药”的生物学原理，以及肾上腺素和皮质醇如何改善或降低学习效率。最后，节目回顾了科学数据和工具，以优化这些激素的释放时机，从而改善记忆力、能量水平和免疫系统功能。

😄 **肾上腺素与皮质醇的生物学基础：** 肾上腺素和皮质醇是人体重要的激素，分别负责应激反应和能量调节。肾上腺素能快速提升警觉性、心率和呼吸频率，而皮质醇则在长期应激中发挥作用，调节血糖水平、免疫系统和能量代谢。

🤩 **优化肾上腺素和皮质醇水平的工具与实践：** 为了更好地调节这两种激素的水平，节目中介绍了一些科学支持的工具和实践，包括间歇性禁食、热浴、特定光照强度、呼吸练习以及运动等。这些方法能够根据个人需求，有针对性地增加或减少肾上腺素和皮质醇的水平，从而改善能量、专注力和免疫系统功能。

🤔 **肾上腺素和皮质醇对学习的影响：** 肾上腺素和皮质醇在学习过程中扮演着重要角色。适量的肾上腺素能够提高警觉性和记忆力，而适量的皮质醇则有助于巩固记忆。然而，过高的肾上腺素和皮质醇水平会对学习造成负面影响，例如焦虑和注意力分散。

💪 **优化肾上腺素和皮质醇释放时机：** 通过合理安排作息时间、睡眠规律以及适度运动，可以优化肾上腺素和皮质醇的释放时机，从而提高学习效率、增强记忆力和提升免疫力。

🧠 **“聪明药”与肾上腺素和皮质醇的关系：** 节目中还探讨了“聪明药”的生物学原理，以及它们与肾上腺素和皮质醇之间的关系。一些“聪明药”能够通过影响神经递质和脑部活动，来增强学习效率和认知能力，但同时也要注意它们的副作用以及长期使用带来的潜在风险。

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

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Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT & Waking Up

(00:05:41) Energy & Your Immune System, & Learning Faster

(00:08:34) Why & How Intermittent Fasting Increases Growth Hormone

(00:11:56) Why Your Stomach Growls

(00:13:09) Hot Baths & Hormones

(00:14:35) Energy, Adrenaline (Epinephrine), & Cortisol

(00:15:48) Cortisol & Cholesterol, Competition With Testosterone & Estrogen

(00:17:54) Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend

(00:18:48) Cortisol Basics In Two (Actually 1) Minute/s

(00:19:48) Adrenaline Basics In Two Minutes

(00:21:32) Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities

(00:27:20) Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity

(00:30:04) Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good

(00:35:00) Does Mindset During Stress Matter?

(00:36:15) Protocols: Adrenaline Breathing Described

(00:39:00) Practices To Increase Energy Without Increasing Stress

(00:45:00) Using Stressors to ENHANCE Our Immune System: Science & Tools

(00:55:11) Timing Thyroid Release For Energy

(00:57:02) Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning

(01:02:45) An Optimal Learning Protocol

(01:03:20) Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”

(01:05:43) Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”

(01:09:00) Biology of Comfort Foods: From Negative to Positive Feedback Loops

(01:14:00) Bombesin: Energy Without Eating

(01:15:00) How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying

(01:18:05) Blunting Chronic Cortisol, Including: Ashwagandha & Science Of

(01:25:50) Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)

(01:28:50) Apigenin: Anti-Cortisol

(01:29:53) Protocols For Optimizing Energy & Immune System Function (& Learning)

(01:37:00) When Fasting, Exercise, Cold & Intense Breathing Become Detrimental

(01:39:00) Prescription Compounds

(01:39:47) Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body

(01:42:11) Ways To Apply Knowledge Presented Today

(01:43:20) No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”

Title Card Photo Credit: Mike Blabac

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