Tools to Set Your Cortisol Rhythm

About this video

Huberman explains that cortisol rhythm is key to morning energy, daytime energy, and nighttime sleep. He says cortisol should be high on waking, raised by bright light, hydration, and exercise, and notes habitual caffeine or cold-exposure users get less of a cortisol increase from those tools. Huberman warns evening exercise can raise cortisol when it should be low, and mentions licorice root and grapefruit as tools affecting cortisol that need caution.

Key takeaways

• Huberman recommends bright light, hydration, and exercise to raise cortisol early in the day.
• Huberman says habitual caffeine use blunts caffeine’s cortisol-increasing effect but extends cortisol activity.
• Huberman warns evening exercise can raise cortisol and interfere with deep sleep if not countered.
• Huberman describes licorice root as a potent cortisol-raising tool to approach with caution.

Episode details: published August 6, 2025 · 841.4K views · 2:55 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

← Previous: How to Control Your Cortisol & Overcome Burnout · Next: Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller →

All Andrew Huberman videos · Andrew Huberman profile · Huberman Lab (official site)