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AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

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Saya Team

nutrition
supplements
behavioral health
stress management
mental health
clock icon5 min read

Brief summary

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.

Highlights

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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.

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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.

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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.

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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.

Quotes

  • `“`The best evidence is that adaptogens can reduce cortisol itself. There is very little evidence that adaptogens can directly modulate neurotransmitters or neuromodulators like dopamine, serotonin, etc.`“`
  • `“`Adaptogens include vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, which can effectively reduce stress markers and improve health.`“`
  • `“`The goal is to learn to modulate and control your cortisol, and that's really what adaptogens are all about.`“`

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Key Ideas

Introduction to Adaptogens

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00:01:27

Andrew Huberman introduces the concept of adaptogens, compounds or behaviors that help buffer stress, and explains their categories and benefits.

  • Definition of adaptogens is evolving.
  • Three main categories: nutritional, supplement-based, and behavioral.
  • Benefits include improved mental health, physical health, and performance.
  • Nutritional Adaptogens

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    00:02:00

    Huberman discusses the importance of vitamins and micronutrients found in foods like dark leafy greens as natural adaptogens.

  • Vitamins and micronutrients as stress buffers.
  • Importance of consuming dark leafy greens and cruciferous vegetables.
  • Recommendation to avoid overcooking to preserve adaptogenic properties.
  • Supplement-Based Adaptogens

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    00:07:35

    Huberman highlights ashwagandha, lion's mane, and chaga as effective supplement-based adaptogens for managing stress.

  • Ashwagandha's potent effects on reducing cortisol.
  • Lion's mane and chaga as beneficial for stress and inflammation reduction.
  • Recommendations for dosage and timing of intake.
  • Behavioral Adaptogens

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    00:24:36

    Behavioral strategies like mindfulness meditation, breathwork, and yoga nidra are discussed as effective means to reduce cortisol levels.

  • Morning sunlight exposure to control cortisol.
  • Breathwork practices for immediate stress reduction.
  • Yoga nidra and NSDR protocols for deep relaxation.
  • Adaptogens and Neurotransmitters

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    00:21:39

    While adaptogens primarily affect cortisol, they indirectly influence neurotransmitters by modulating stress responses.

  • Cortisol's role in the body's stress response.
  • Impact of adaptogens on neurotransmitter levels is indirect.
  • Ideal neurotransmitter levels for daytime and nighttime.
  • Q&A

    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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