{"id":213,"date":"2025-08-25T23:08:42","date_gmt":"2025-08-25T19:08:42","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/hub\/?p=213"},"modified":"2025-09-02T19:25:56","modified_gmt":"2025-09-02T15:25:56","slug":"cortisol-burnout","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/hub\/personal-life\/health\/cortisol-burnout\/","title":{"rendered":"Cortisol Burnout: Identify &amp; Alleviate the Effects (Huberman Lab)"},"content":{"rendered":"\n<p>In the <em>Huberman Lab<\/em> episode &#8220;How to Control Your Cortisol &amp; Overcome Burnout,&#8221; 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.<\/p>\n\n\n\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>Table of Contents<\/h2><ul><li><a href=\"#h-the-complexity-of-cortisol-burnout\" data-level=\"2\">The Complexity of Cortisol Burnout<\/a><ul><li><a href=\"#h-how-to-reduce-burnout-from-cortisol-dysregulation\" data-level=\"3\">How to Reduce Burnout From Cortisol Dysregulation<\/a><\/li><\/ul><\/li><li><a href=\"#h-learn-more-about-cortisol-burnout\" data-level=\"2\">Learn More About Cortisol Burnout<\/a><\/li><\/ul><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-complexity-of-cortisol-burnout\">The Complexity of <strong>Cortisol Burnout<\/strong><\/h2>\n\n\n\n<p>Neuroscientist Andrew Huberman explores burnout&#8217;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.<\/p>\n\n\n\n<p>(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.)<\/p>\n\n\n\n<p>While Huberman doesn&#8217;t explicitly reference &#8220;phase burnout,&#8221; he does identify patterns that align with this concept.<strong> One pattern entails people who wake up experiencing intense stress after getting inadequate sleep<\/strong>, suggesting high morning cortisol levels that then plummet during the afternoon. This drop can result in mental fog and memory problems.<\/p>\n\n\n\n<p><strong>The second burnout pattern features morning sluggishness and fatigue, paired with an inability to wind down in the evening<\/strong>, 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.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>What Is Phase Burnout<\/strong>?<br><br>Phase burnout\u2014often referred to as &#8220;adrenal burnout&#8221; or the final stage of chronic stress response\u2014entails a significant dysregulation of cortisol production after prolonged periods of stress. Let&#8217;s look at how it typically develops.<br><br><strong>Normal stress response:<\/strong> 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.<br><br><strong>Chronic stress phase:<\/strong> 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.<br><br><strong>Burnout phase:<\/strong> After extended periods of chronic stress, the adrenal glands can become &#8220;exhausted&#8221; and struggle to produce enough cortisol. This results in:<br>\u2022 Consistently low cortisol levels throughout the day<br>\u2022 Flattened cortisol rhythm (less variation between morning and evening levels)<br>\u2022 Poor cortisol response to new stressors<br>\u2022 Disrupted sleep-wake cycles<br><br>It&#8217;s worth noting that, while &#8220;phase burnout&#8221; and &#8220;adrenal fatigue&#8221; are popular terms, it&#8217;s not officially recognized as a medical diagnosis. Healthcare providers typically look at specific conditions such as Addison&#8217;s disease or secondary adrenal insufficiency when evaluating cortisol-related problems. If you&#8217;re experiencing these symptoms, consulting with a healthcare provider for proper evaluation and testing is important.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-reduce-burnout-from-cortisol-dysregulation\"><strong>How to Reduce Burnout From Cortisol Dysregulation<\/strong><\/h3>\n\n\n\n<p>To effectively address burnout, you must<strong> restore a healthy cortisol rhythm <\/strong>by ensuring elevated morning levels and reduced evening levels, which facilitates sleep and boosts your energy.<\/p>\n\n\n\n<p>For early-stage burnout, Huberman recommends using<strong> non-sleep deep rest (NSDR)<\/strong>\u2014which can include yoga nidra\u2014immediately 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.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>The Parasympathetic Nervous System and NSDR<\/strong><br><br>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.<br><br>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.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Huberman stresses that<strong> excellent nightly sleep is essential <\/strong>and suggests incorporating stress-reduction techniques such as meditation. Engaging in parasympathetic-promoting activities such as<strong> long exhale breathing <\/strong>can support sleep, as can<strong> taking a warm shower or using a sauna <\/strong>in the evening, followed by a cooler shower to calm your nervous system.<strong> Reducing bright light exposure <\/strong>after evening workouts also contributes to proper sleep hygiene.<\/p>\n\n\n\n<p>(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.)<\/p>\n\n\n\n<p>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<strong> prioritize behavioral approaches before trying supplements <\/strong>such as ashwagandha. These supplements work best when integrated into a comprehensive strategy that focuses on lifestyle modifications.<\/p>\n\n\n\n<p>(Shortform note: Supplemental cortisol-lowering compounds such as licorice and ashwagandha are natural substances believed to help regulate your body&#8217;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.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-learn-more-about-cortisol-burnout\">Learn More About Cortisol Burnout<\/h2>\n\n\n\n<p>To gain a deeper understanding of burnout from cortisol dysregulation in its broader context, take a look at our guide to the full <em>Huberman Lab<\/em> episode &#8220;<a href=\"https:\/\/www.shortform.com\/app\/podcast\/episode\/huberman-lab-how-to-control-your-cortisol-overcome-burnout\/preview\" target=\"_blank\" rel=\"noreferrer noopener\">How to Control Your Cortisol &amp; Overcome Burnout<\/a>.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Andrew Huberman says burnout connects to cortisol dysregulation. Learn to recognize the patterns, and find natural ways to remedy the issue.<\/p>\n","protected":false},"author":9,"featured_media":221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cortisol Burnout: Identify &amp; Alleviate the Effects (Huberman Lab) - Shortform Hub<\/title>\n<meta name=\"description\" content=\"Andrew Huberman says burnout connects to cortisol dysregulation. 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