Optimizing Morning Cortisol for Energy, Mood, and Sleep

Modern Wisdom · January 05, 2026 · Listen to Original Episode →

Original Title: #1042 - Dr Andrew Huberman - How to Reclaim Your Brain in 2026

TL;DR

Cortisol's natural diurnal rhythm, characterized by a morning spike and afternoon decline, is crucial for energy mobilization and setting downstream circadian rhythms, with morning light exposure significantly amplifying this beneficial wakefulness response.
Viewing bright light within the first hour of waking can increase morning cortisol by up to 50%, priming the body and brain for the day and preventing the dysregulation that leads to afternoon anxiety and sleep disturbances.
Cold plunges, contrary to popular belief, do not increase cortisol; instead, they reduce it while elevating adrenaline and dopamine, and this effect is distinct from the cortisol response triggered by stress.
Disrupted cortisol curves, particularly chronically high cortisol in the afternoon and evening, are linked to negative health outcomes including memory deficits and sleep disruption, underscoring the importance of a properly timed cortisol spike.
The "cortisol awakening response" is a healthy, evolutionarily hardwired mechanism that provides an opportunity to boost wakefulness and energy, and this response can be further enhanced by hydration and light exposure.
Elevated cortisol late in the day, such as from intense late-afternoon exercise, can disrupt sleep patterns and lead to sluggishness the following morning, highlighting the importance of timing daily stressors.
A healthy cortisol curve, high in the morning and low in the afternoon/evening, is critical for longevity and recovery, and this pattern applies across all demographics, though some may require additional support to achieve it.

Deep Dive

Dr. Andrew Huberman's insights reveal that cortisol, often mislabeled as solely a "stress hormone," is a vital physiological regulator essential for energy mobilization and wakefulness, particularly during the morning hours. This understanding is critical because optimizing the natural cortisol rhythm--a high spike in the morning followed by a gradual decline throughout the day--is foundational for regulating mood, focus, sleep, and overall health. Disrupting this natural curve, especially by failing to spike morning cortisol, can lead to increased sensitivity to stress later in the day, impacting sleep quality and contributing to issues like afternoon anxiety.

The implications of this are profound: actively managing the first and last hours of the day can significantly improve well-being. Viewing bright light immediately upon waking, staying hydrated, and engaging in light physical activity can amplify the morning cortisol response, setting a positive physiological tone for the day. Conversely, dimming lights, limiting hydration (unless necessary), and avoiding intense stimuli in the hours before bed facilitate the natural decline of cortisol and the rise of melatonin, promoting restful sleep. This principle extends to understanding burnout, which can stem from either an inability to "gear up" in the morning or a persistently elevated cortisol level throughout the day. By consciously managing these daily light and activity cycles, individuals can proactively support their circadian rhythm and mitigate the downstream negative effects of disrupted hormonal signaling.

Furthermore, the conversation highlights how understanding underlying biological mechanisms, like the role of cortisol, provides flexibility and agency in habit formation and health management. While traditional advice often provides checklists, understanding the "why" behind practices--such as how morning light influences cortisol and subsequently sleep--empowers individuals to adapt protocols to their unique physiology. This mechanistic understanding is crucial for navigating complex health challenges, as seen in the discussion of chronic illness, where a layered approach to treatment is often necessary. Ultimately, embracing these biological rhythms and understanding the science behind them offers a pathway to enhanced resilience, improved cognitive function, and better overall health, moving beyond mere adherence to protocols to a more integrated and adaptable approach to well-being.

Action Items

Implement morning light exposure protocol: View bright light (sunlight or 10,000 lux artificial) for the first hour after waking to optimize cortisol awakening response and energy for the day.
Establish a "boring breaks" policy: Ensure breaks between focused work sessions are low-stimulation to prevent sensory overload and support cognitive function and neuroplasticity.
Create a pre-sleep wind-down routine: Implement 2 hours of dim lighting, limit hydration, and avoid stimulating activities to promote melatonin production and cortisol reduction for better sleep.
Audit personal nutrition for starch intake: Evaluate carbohydrate consumption, particularly starchy foods in the final meal, to assess its impact on sleep quality and duration.
Practice mindful eye movements before sleep: Perform slow lateral eye movements and circles to help disengage from body awareness and facilitate falling asleep.

Key Quotes

"most people think about cortisol as a bad thing that you want less of is that the right way to think about it not at all cortisol has been labeled a stress hormone and it is involved in stress you have a bout of stress you get a spike of cortisol so to speak cortisol like other steroid hormones is bound to things and there's a free form of cortisol that's the active one you don't want your free unbound cortisol to be chronically high but we need to really think about why it was called a stress hormone in the first place and the main reason is cortisol's job is to deploy energy sources for your brain and body to be able to react to things think and move"

Dr. Andrew Huberman clarifies that cortisol is not inherently bad, but rather a hormone essential for deploying energy to react, think, and move. He emphasizes that while chronically high free cortisol is problematic, the hormone itself plays a vital role in our physiological response to stress and daily functioning.

"the reason you wake up every single morning even if you have an alarm clock is because of something called the cortisol awakening response so if we just step back from a typical healthy 24 hours it looks something like this a couple of hours before sleep your cortisol is low your heart rate's low you're calm hopefully it's dim in the room you go to sleep your cortisol is then at its absolute lowest levels for the entire 24 hours and by the way this is the same time when melatonin the sleepy hormone is at its highest levels"

Dr. Andrew Huberman explains that the natural wake-up process is driven by the cortisol awakening response, a healthy spike in cortisol that occurs in the morning. He contrasts this with the low cortisol and high melatonin levels experienced during sleep, highlighting the body's natural circadian rhythm.

"spiking your cortisol in that first hour after waking is so so important because that negative feedback loop mechanism kicks in about three hours after you've been awake and that's why your cortisol then starts to drop late morning early afternoon later afternoon and in the afternoon if you have a bout of stress no problem you just have a little bit of cortisol bump adrenaline bump and it goes back down if you don't spike your morning cortisol what ends up happening is your cortisol system essentially the hpa axis is primed for stress events to give you big lasting increases in cortisol later which make it hard to fall asleep which make it hard to stay asleep which are part of the reason why people have afternoon anxiety all sorts of things"

Dr. Andrew Huberman stresses the importance of a morning cortisol spike, explaining that it initiates a negative feedback loop that helps regulate cortisol levels throughout the day. He warns that failing to achieve this morning spike can lead to dysregulated cortisol responses later, contributing to sleep difficulties and anxiety.

"the lymphatic system i think is going to follow a similar trajectory and all this stuff that we hear about rebounding you know bouncing on a trampoline or skipping rope and all of that stuff turns out to be absolutely true or lymphatic massage which is essentially a way of clearing i love lymphatic massage you know it's interesting because lymphatic massage for those that are accustomed to deep tissue massage feels like nothing it feels like nothing but the lymphatic the lymphatic vessels run so superficially that if you press on them too hard you actually you you you cinch them off"

Dr. Andrew Huberman draws an analogy between the growing understanding of the lymphatic system and the microbiome, suggesting that lymphatic health is becoming increasingly recognized for its importance. He notes that seemingly simple activities like rebounding and lymphatic massage are effective because lymphatic vessels are superficial and easily influenced by gentle movement.

"the brain evolved independently right this was convergent evolution from a like 50 million fucking different corners of the universe absolutely and and and you know it's my you know i love teaching science i love learning and teaching science i hope that's obvious to people i um but it's my one wish for for people that at some point in their life they at least explore the possibility and but be open to faith and get morning sunlight"

Dr. Andrew Huberman expresses his belief that the brain's evolution is a complex, multi-faceted process. He encourages listeners to explore the possibility of faith and to incorporate morning sunlight into their routines, suggesting that these elements, alongside scientific understanding, contribute to a holistic approach to well-being.

"the bar has never been set so low it's sad and yet it's an exciting opportunity for people dude like the rampant fragility that seems to be destroying your classroom or your country or the world with constant distraction and people not being able to focus or deal with a little bit of discomfort or resilience is not great but from a selfish perspective that widespread fragility is your competitive advantage and if you're one of the people you're not going to be able to change the world certainly not before you've changed yourself and that means that the first step is huh this is an opportunity for me i can step into the"

Dr. Andrew Huberman observes that widespread societal fragility, characterized by distraction and a lack of resilience, presents a significant opportunity for individuals. He posits that by focusing on personal development and overcoming these challenges, one can gain a competitive advantage and ultimately contribute to positive change.

Resources

External Resources

Books

"Silent Spring" by Rachel Carson - Mentioned as an example of the Cassandra complex, warning about environmental damage from pesticides.
"De revolutionibus orbium coelestium" by Nicolaus Copernicus - Mentioned as Copernicus's work proposing the heliocentric model, published on his deathbed to avoid backlash.
"Jaws" by Robert Sapolsky (Forward by) - Mentioned in relation to the transition to soft foods and its impact on orthodontics.
"Make it Stick" by Peter C. Brown - Mentioned in the context of learning being repeated recall, not repeated exposure.

Articles & Papers

"The Lancet" article on alcohol consumption - Cited as foundational scientific justification for sobriety.
"Proceedings of the National Academy of Sciences" study on light and glucose levels - Discussed as showing that sleeping in dim light leads to elevated morning glucose levels.

People

Dr. Andrew Huberman - Host of the podcast, discussing various health and neuroscience topics.
Matthew Walker - Mentioned for his early discussions on the importance of sleep, particularly on Joe Rogan's podcast.
David Spiegel - Mentioned as a colleague who developed hypnosis for pain management and other applications.
Jenny Groh - Neuroscientist at Duke University, whose research on sensory integration and thoughts is discussed.
Eric Knudsen - Mentioned as a Stanford neuroscientist whose work shows that learned maps are permanent.
Alfred Russel Wallace - Mentioned as co-discoverer of natural selection alongside Darwin, but less recognized.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Rick Rubin - Mentioned in relation to creative processes and the idea of "downloading" ideas.
Scott Galloway - Mentioned for his command of statistics and data in discussions.
Peter Attia - Physician who discussed hormones with Derek from More Plates More Dates.
Ronda Patrick - Mentioned for her advocacy of creatine supplementation, particularly for women.
Kelly LeVeque - Mentioned for her promotion of creatine supplementation for women.
Mike Snyder - Former chair of genetics at Stanford, discussed for his understanding of blood sugar regulation and fiber.
Justin Sonnenberg - Mentioned for running a study on the effects of fermented foods versus fiber on the gut microbiome.
Christopher Gardner - Mentioned for running a study on the effects of fermented foods versus fiber on the gut microbiome.
Dr. Sean Baker - Mentioned in the context of discussions about vegetables causing inflammation.
Paul Saladino - Mentioned in the context of discussions about vegetables causing inflammation.
Keith Humphreys - Stanford professor whose analysis of alcohol studies is discussed.
Gabrielle Lyon - Mentioned as the doctor overseeing Chris's health journey.
Matt Cook - Sports medicine doctor in San Jose, mentioned for his work with peptides.
Anastasia Beauty Fasha - Mentioned for non-surgical facial augmentation techniques involving lymphatic drainage.
Kelly Starrett - Mentioned as the "stop chasing pain" guy who referred someone for lymphatic massage tutorials.
David Fagenbaum - Physician at UPenn who cured himself of Castleman's disease and founded Every Cure.
James Clear - Mentioned for his work on habits and the importance of understanding mechanisms.
Oz Pearlman - Mentioned as an example of someone who might ask trick questions.
Lisa Feldman Barrett - Mentioned for her descriptions of emotions.
Mike Easter - Author of "The Comfort Crisis," who discussed social media algorithms borrowing from casinos.
Will Storr - Author of "The Status Game."
Jordan Peterson - Mentioned in relation to his daughter Michaela's discussion of his health struggles.
Michaela Peterson - Mentioned for discussing her father Jordan Peterson's health issues, including potential links to mold and "demons."
Piers Morgan - Host of a show where Chris and Michaela Peterson discussed health.
Brian Johnson - Mentioned as a guest on the podcast and for his work with his company.
Rogan - Mentioned in relation to his podcast and interactions with various people.
Lex Fridman - Mentioned for discussions about timing of children's births and his competitive nature.
George - Chris's housemate, who obsessed over Josh Waitzkin.
Josh Waitzkin - Mentioned for his work on "The Art of Learning" and principles below principles.
Derek (More Plates More Dates) - Mentioned for his expertise in hormones and being an actual expert practitioner.
Peter - Mentioned in relation to being on "60 Minutes."
Mikey - Mentioned in relation to a potential conversation about octopus training.
Mark Bell - Mentioned in relation to a post-meal routine.
Andy Galpin - Mentioned in relation to sleep studies and potentially sleep devices.
Jay Wiles - Sleep coach from Absolute Rest, involved with OM Health.
Ronda Patrick - Mentioned for her advocacy of creatine supplementation.
Kelly LeVeque - Mentioned for her promotion of creatine supplementation.
Mikey - Mentioned in relation to a potential conversation about octopus training.
Ronda Patrick - Mentioned for her advocacy of creatine supplementation.
Kelly LeVeque - Mentioned for her promotion of creatine supplementation.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as an amazing athlete in the context of bodybuilding and resistance training.
Mike Mentzer - Mentioned as a figure who sold a training program and encouraged academics, advocating for hard training with low sets and reading good books.
Dorian Yates - Mentioned as