Perplexity.ai Summary of Andrew Huberman on Cortisol & Overcoming Burnout
Or how to get your groove back with sunshine and licorice
My previous post in this vein, Perplexity.ai Summary of Andrew Huberman on Vagus Nerve Protocols, had such an under-whelming response that I thought I would try it again with less me and more Perplexity. So, from this point on, it is all Perplexity, with only two prompts, and a couple of [editorial insertions] by yours truly…
As part of what could become a series—if you’re into the kind of practical, evidence-based life optimization that Dr. Huberman actually uses in the lab— [shares on his podcast] here’s a distilled summary of his recent podcast: “How to Control Your Cortisol & Overcome Burnout” (Huberman Lab Podcast, August 4, 2025). Because let’s face it, if you’re reading Substack at 6:45 a.m. in questionable lighting, you may be in need of a cortisol tune-up [I’m still training Perplexity to mimic my style…it’s a work-in-progress].
Why Care?
Dr. Huberman reminds us: cortisol isn’t evil. It’s the hormone that preps you not just for emergencies, but for daily life—waking with purpose, solving problems, and, yes, returning emails with minimal existential dread.
Cortisol Protocols, Organized by Time of Day
Morning (Within 60 Minutes of Waking)
Get Bright, Natural Light in Your Eyes
Aim for 5-10 minutes (or more) of direct sunlight exposure soon after waking, no sunglasses (contacts/glasses are fine).
On cloudy days or in sunless regions, use a 10,000-lux artificial light.
Why: This boosts your “cortisol awakening response” (CAR) by up to 50%, giving you more energy, focus, and better mood. It also sets you up for lower cortisol in the evening—a neat circadian trick Dr. H swears by.
Delay Caffeine By 60-90 Minutes
Let your body’s natural cortisol take the lead; caffeine too early temporarily blocks its efficient rise, messing up your groove for the rest of the day.
[except if you work out first thing in the morning and caffeine is part of your exercise protocol, which is the case with me since before Dr Huberman was conceived]
Hydrate Before You Caffeinate
Drink water on waking. Even mild dehydration can flatten your morning cortisol rise.
Eat Foods That Support Cortisol
Grapefruit and black licorice may support higher morning cortisol. Include these if you enjoy them.
Huberman specifies grapefruit for its furanocoumarin content; note that, as always, if you’re on certain meds, check for interactions.
[Perplexity went light on the detail there, specifically the detail that black licorice is known to also raise blood pressure, so those with high blood pressure shouldn’t use it, which I found really disappointing as I like licorice and hate grapefruit]
Exercise to Boost Early-Day Energy
Moderate-intensity movement in the morning (walk, jog, gym) amplifies the natural cortisol pulse and helps anchor your rhythm.
Midday to Afternoon
Let Cortisol Naturally Taper Off
Your levels should drop gradually—not too steep, not too flat—into the afternoon.
Big dips or sharp drops? Consider a light outdoor walk or post-lunch physical activity to maintain a gentle decline.
Mind Your Carbs & Protein
If you get a mid-afternoon energy crash, Huberman suggests a meal or snack with balanced glucose—think protein-rich plus moderate complex carbs.
Overdoing low-carb diets late in the day may keep your cortisol more elevated—find your sweet spot.
[my personal experience is that carbs at night lead to hunger in the morning, so this doesn’t work for me. I’d like to hear what others think on this]
Evening (Late Afternoon & Pre-Bedtime)
Dim Lights, Reduce Screen Time
At least one hour before bed, cut back on blue light exposure (phone, tablet, ceiling LED parade), and consider switching to warmer lighting throughout the house.
Reduce or Avoid Late-Day Caffeine
Even if you’re “not sensitive,” caffeine late in the day can blunt your evening cortisol dip and wreck sleep quality.
Consider Starchy Carbs at Dinner
Small portions of potatoes, rice, or oats for dinner can help encourage a healthy decline in cortisol and ease sleep onset.
[There is also a reference to iPhone settings in the show and show notes. I have an Android phone and use Twilight, which I like because I can schedule it and forget it]
Supplements That Lower Evening Cortisol
Ashwagandha: May reduce evening cortisol and support relaxation.
Apigenin: Naturally found in chamomile, sometimes used for calming effects.
Magnesium: Particularly magnesium threonate, glycinate, or bisglycinate forms; helps decrease cortisol and supports sleep hygiene.
Always vet supplements with your healthcare provider, especially if you’re on other meds.
Tools for Burnout Recovery
Early-Phase Burnout (Tired-but-Wired):
Emphasize all the morning protocols (especially light, hydration, delayed caffeine, and movement).
Consider an afternoon session of NSDR (Non-Sleep Deep Rest) or Yoga Nidra—these short guided rest sessions help re-stabilize cortisol and refresh energy.
Late-Phase Burnout (Exhausted, Flat Mornings, Insomniac Nights):
Double down on bright light in the earliest part of your day.
Avoid heavy exercise in the evening—opt for gentle stretching or a walk.
Use the above supplements, if cleared for you, to nudge cortisol down at night.
If You Forget Everything Else…
See sunlight within an hour of waking.
It’s repeatedly emphasized by Dr. Huberman because it's the simplest, most reliable, and most overlooked lever for resetting a healthy cortisol rhythm. This makes all the other protocols work better.
If you’re the curious type and want more AI-powered summaries of Huberman Lab podcast wisdom, let me know in the comments. (Last time, we talked testosterone. Next: cold exposure, dopamine, or something leftfield—suggestions welcome.) [Total Perplexity hallucination there. The last —and only— post in this not-yet-series was on the vagus nerve]
Source:
All advice above comes from Andrew Huberman’s “How to Control Your Cortisol & Overcome Burnout” (Huberman Lab Podcast, August 4, 2025). As a regular listener and not a medical professional, I condense, but don’t prescribe—always check with your doctor before adding new foods or supplements. [again, Perplexity attempting to mimic my humor, as Huberman often says “I’m a professor. I profess, I don’t prescribe”. I kind of like the concept, but wouldn’t publish it as written without making it clear I didn’t write it].
Would love your thoughts, hacks, and burnout-rescue stories below. And yes, if you’re interested, I’ll make this a recurring series!