In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha. Episode show notes: https://go.hubermanlab.com/IcLrgLk Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/JPX8g8ibKFc Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Immunity & Energy 00:01:34 Cortisol, Epinephrine (Adrenaline) 00:03:32 Cortisol & Epinephrine Biology 00:05:20 Timing Cortisol Release, Tool: Morning Sunlight Exposure 00:07:36 Daytime Stress, Learning & Cortisol 00:08:59 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT 00:13:52 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System 00:17:55 Brief Stressors & Immune System 00:21:37 Chronic Stress, Cortisol, Hunger & Food Choice 00:23:56 Stress & Gray Hair? 00:24:33 Reduce Cortisol & Supplements, Ashwagandha, Apigenin 00:26:18 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting 00:28:54 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer