This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.   Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Headspace - https://headspace.com/specialoffer   Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Links: Intermittent Fasting & Growth Hormone Mechanism https://pubmed.ncbi.nlm.nih.gov/29233536/ Habitual Coffee Drinking & Changes In Brain Connectivity https://pubmed.ncbi.nlm.nih.gov/33875801/ Timestamps: 00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits” 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy” 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com