In the Huberman Lab episode “How to Control Your Cortisol & Overcome Burnout,” Andrew Huberman sheds light on how cortisol dysregulation can lead to energy crashes, mental fog, and poor sleep. His research reveals specific daily patterns that can help you identify where you are in the burnout process.
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The Complexity of Cortisol Burnout
Neuroscientist Andrew Huberman explores burnout’s complexity, challenging the notion that it simply results from exhausted adrenals and highlighting the crucial role of cortisol rhythm management in maintaining overall health and navigating life successfully. Burnout connects deeply to cortisol dysregulation, and recognizing specific daily cortisol patterns can reveal burnout stages while informing potential treatment approaches.
(Shortform note: Cortisol is a hormone your body releases during stress to help regulate various functions. Dysregulation happens when your cortisol levels become imbalanced, which impacts your energy, mood, and overall well-being. In burnout situations, cortisol dysregulation appears as disrupted daily patterns that affect your sleep, stress levels, and cognitive abilities. Understanding and managing your cortisol rhythms is essential for addressing burnout and promoting your overall health.)
While Huberman doesn’t explicitly reference “phase burnout,” he does identify patterns that align with this concept. One pattern entails people who wake up experiencing intense stress after getting inadequate sleep, suggesting high morning cortisol levels that then plummet during the afternoon. This drop can result in mental fog and memory problems.
The second burnout pattern features morning sluggishness and fatigue, paired with an inability to wind down in the evening, which makes calming your mind for sleep challenging. Huberman describes this energy reversal, observing a pattern where people feel more alert during the afternoon but then struggle with elevated stress levels and sleep difficulties at night.
| What Is Phase Burnout? Phase burnout—often referred to as “adrenal burnout” or the final stage of chronic stress response—entails a significant dysregulation of cortisol production after prolonged periods of stress. Let’s look at how it typically develops. Normal stress response: When you encounter stress, your adrenal glands release cortisol to help your body cope. Cortisol levels naturally rise and fall throughout the day, peaking in the morning and declining toward evening. Chronic stress phase: During prolonged stress, your adrenals work overtime to produce cortisol. At first, cortisol levels might remain elevated as your body tries to meet the increased demand. Burnout phase: After extended periods of chronic stress, the adrenal glands can become “exhausted” and struggle to produce enough cortisol. This results in: • Consistently low cortisol levels throughout the day • Flattened cortisol rhythm (less variation between morning and evening levels) • Poor cortisol response to new stressors • Disrupted sleep-wake cycles It’s worth noting that, while “phase burnout” and “adrenal fatigue” are popular terms, it’s not officially recognized as a medical diagnosis. Healthcare providers typically look at specific conditions such as Addison’s disease or secondary adrenal insufficiency when evaluating cortisol-related problems. If you’re experiencing these symptoms, consulting with a healthcare provider for proper evaluation and testing is important. |
How to Reduce Burnout From Cortisol Dysregulation
To effectively address burnout, you must restore a healthy cortisol rhythm by ensuring elevated morning levels and reduced evening levels, which facilitates sleep and boosts your energy.
For early-stage burnout, Huberman recommends using non-sleep deep rest (NSDR)—which can include yoga nidra—immediately after waking to decrease stress and potentially improve sleep. These practices activate your parasympathetic nervous system and can help adjust how gradually your cortisol rises.
| The Parasympathetic Nervous System and NSDR Your parasympathetic nervous system is the part of your autonomic nervous system that handles rest and digest functions. It helps your body relax, slow your heart rate, and support digestion. Activating your parasympathetic system can counteract stress effects by creating calm and relaxation. Techniques such as deep breathing, meditation, and yoga stimulate your parasympathetic nervous system, helping reduce stress. Non-sleep deep rest [NSDR] is a relaxation practice that creates deep relaxation while you remain fully conscious. It uses guided meditation techniques to calm your mind and body, promoting rest and stress reduction. You can use NSDR to manage cortisol levels and improve your overall well-being by activating your parasympathetic nervous system. This practice is often recommended for enhancing sleep and reducing stress and anxiety. |
Huberman stresses that excellent nightly sleep is essential and suggests incorporating stress-reduction techniques such as meditation. Engaging in parasympathetic-promoting activities such as long exhale breathing can support sleep, as can taking a warm shower or using a sauna in the evening, followed by a cooler shower to calm your nervous system. Reducing bright light exposure after evening workouts also contributes to proper sleep hygiene.
(Shortform note: Sleep hygiene practices are behaviors and habits that support good sleep quality and overall well-being. These include creating a comfortable sleep environment, maintaining consistent sleep schedules, avoiding stimulants before bed, and winding down with relaxation techniques. Following proper sleep hygiene helps you regulate cortisol levels, improve sleep quality, and enhance your overall health.)
While Huberman acknowledges that substances such as licorice have powerful effects on cortisol pathways, he warns against immediately turning to supplements for cortisol management. You should prioritize behavioral approaches before trying supplements such as ashwagandha. These supplements work best when integrated into a comprehensive strategy that focuses on lifestyle modifications.
(Shortform note: Supplemental cortisol-lowering compounds such as licorice and ashwagandha are natural substances believed to help regulate your body’s cortisol levels. Licorice contains compounds that can inhibit the enzyme responsible for cortisol breakdown, potentially leading to higher cortisol levels. Ashwagandha is an adaptogenic herb that may help your body adapt to stress and regulate cortisol production. These compounds are often used in traditional medicine and natural health practices to support stress management and overall well-being.)
Learn More About Cortisol Burnout
To gain a deeper understanding of burnout from cortisol dysregulation in its broader context, take a look at our guide to the full Huberman Lab episode “How to Control Your Cortisol & Overcome Burnout.”
