In this AMA episode of the Huberman Lab Podcast, Andrew Huberman discusses the science and efficacy of adaptogens such as ashwagandha, lion's mane, and chaga in managing stress and their roles as nutritional, supplement-based, and behavioral adaptogens.
Adaptogens are compounds, behaviors, or supplements that help buffer stress, with their definition still evolving and encompassing a wide range of sources including food, specific supplements like ashwagandha, and behaviors.
Nutritional adaptogens include vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, which can effectively reduce stress markers and improve health.
Supplement-based adaptogens such as ashwagandha, lion's mane, and chaga have been shown to effectively buffer cortisol, with ashwagandha being particularly notable for its potent stress-reducing properties.
Behavioral adaptogens encompass a variety of practices aimed at reducing stress and cortisol levels, including mindfulness meditation, breathwork, yoga nidra, and exposure to morning sunlight.
While adaptogens can indirectly affect neurotransmitters by modulating cortisol levels, their primary benefit lies in their ability to support cellular health, organ health, and overall daily living and functioning.
Introduction to Adaptogens
00:01:27
Andrew Huberman introduces the concept of adaptogens, compounds or behaviors that help buffer stress, and explains their categories and benefits.
Nutritional Adaptogens
00:02:00
Huberman discusses the importance of vitamins and micronutrients found in foods like dark leafy greens as natural adaptogens.
Supplement-Based Adaptogens
00:07:35
Huberman highlights ashwagandha, lion's mane, and chaga as effective supplement-based adaptogens for managing stress.
Behavioral Adaptogens
00:24:36
Behavioral strategies like mindfulness meditation, breathwork, and yoga nidra are discussed as effective means to reduce cortisol levels.
Adaptogens and Neurotransmitters
00:21:39
While adaptogens primarily affect cortisol, they indirectly influence neurotransmitters by modulating stress responses.
What are adaptogens and how do they work?
Adaptogens are compounds, behaviors, or supplements that help buffer stress, with their definition still evolving and encompassing a wide range of sources including food, specific supplements like ashwagandha, and behaviors.
Which foods are considered nutritional adaptogens?
Nutritional adaptogens include vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, which can effectively reduce stress markers and improve health.
What are some effective supplement-based adaptogens for managing stress?
Supplement-based adaptogens such as ashwagandha, lion's mane, and chaga have been shown to effectively buffer cortisol, with ashwagandha being particularly notable for its potent stress-reducing properties.
Can adaptogens directly affect neurotransmitters?
While adaptogens can indirectly affect neurotransmitters by modulating cortisol levels, their primary benefit lies in their ability to support cellular health, organ health, and overall daily living and functioning.
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