Move over mindful mornings, a massive spike of cortisol first thing in the day is the best thing you can do for your health, says Stanford-trained neuroscientist Andrew Huberman in a new interview with GQ.
While many may see cortisol, a stress hormone, as an enemy, it has its role in keeping you alert and active during the day. In fact, without it, it would be difficult waking up in the morning. Acting as a natural alarm clock, cortisol boosts alertness, energy, and cognitive readiness, playing an important role in transitioning you from sleep to the active phase of circadian rhythm, according to a study published in Progress in Neurobiology Journal.
This intentionally doing things to raise the cortisol level first thing in the morning could be an excellent morning habit.
Dr Huberman urges people to give up the outdated belief that cortisol is a stress hormone and “it’s going to give me visceral fat, moon face.”
“You want a big, massive spike of cortisol in the morning,” he says, adding “if you don’t spike your morning cortisol, your cortisol spikes in the afternoon or evening and then everything goes awry, OK? You want your morning cortisol at least 30x higher than your nighttime cortisol.”
But why do we need cortisol in the first place? What is popularly referred to as a stress hormone is a type of steroid hormone, and affects almost every organ and tissue in your body. According to Cleveland Clinic, it regulates how your body uses glucose (sugar) for energy, decreases inflammation, regulates blood pressure and even helps control your sleep-wake cycle.
In times of stress, the body releases the hormone for its fight or flight response, so you get into high alert mode. It also triggers release of glucose from the liver as our body needs more energy during stressful times.
In short spurts, cortisol can boost your immunity by limiting inflammation. But if you have consistently high levels of cortisol, your body can get used to it. This can lead to inflammation and a weakened immune system.
However, what is great in short bursts can quickly turn troublesome when you have consistently high levels of cortisol, which can lead to inflammation and a weakened immune system, according to Cleveland Clinic.
Best way to spike your morning cortisol
Dr Huberman that goes on to suggest ways to get that strong dose of morning cortisol to start your day right, and it’s not just the cold plunge, he suggests often.
“The best way to spike your morning cortisol is to get bright light—ideally from sunlight—in your eyes in the first hour after waking. If you can’t do that, maybe invest in a 10,000 Lux artificial light,” he says.
If you still can’t do that, you just “flip on as many artificial lights as you can.”
“I’ve made a mistake in the past—a tactical mistake, a strategic mistake—by calling it sunlight. People say, ‘it’s overcast.’ What we should say is, “Get daylight in your eyes.” Dim mornings and bright nights is the worst way to go,” he adds.
Exercise is the best, but bodily movement will do
Dr Huberman recommends to do exercise first thing in the morning but if that’s not feasible any kind of bodily movement like knee bends, arm swings or jumping jacks will also work.
“Movement generates cortisol and adrenaline. Then, at night, you want to do everything the opposite way. If you want to wear BluBlockers, you can. But dim the lights down, avoid caffeine. If you’re going to exercise, don’t make it terribly intense. You wouldn’t want to cold plunge at night. Notice I didn’t even say “cold plunge” for morning,” he says.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.