Prompt Cast
The Benefits of Adaptogens for Reducing Stress and Improving Cellular Function
TLDR Adaptogens, including vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, as well as supplement-based adaptogens like ashwagandha, lion's mane, and chaga, can effectively reduce cortisol levels and improve mental and physical health. In addition to nutrition-based adaptogens, behavioral tools such as morning sunlight exposure, exercise, and mindfulness meditation can also help reduce stress and buffer cortisol levels.
Timestamped Summary
00:00
Adaptogens are compounds, typically found in food or as supplements, that help the body adapt to and buffer stress, with examples including vitamins and micronutrients that reduce reactive oxygen species.
03:43
Adaptogens, including vitamins and micronutrients found in dark leafy greens and cruciferous vegetables, are effective in reducing reactive oxygen species and inflammatory cytokines, making them beneficial for reducing stress and improving cellular function.
07:09
Supplement-based adaptogens, which are compounds that can buffer stress and support overall health, can be beneficial for reducing cortisol levels and improving mental and physical health.
10:34
Taking morning sunlight in your eyes for five to 30 minutes, without wearing sunglasses, can help restrict the cortisol peak to the early part of the day, but if you have a stressful life, you may want to consider taking adaptogen supplements like ashwagandha, lion's mane, and chaga, which have been shown to effectively buffer cortisol levels.
14:16
Ashwagandha should be taken in the early afternoon and evening, divided into two doses of 250 to 300 milligrams, and not before exercise; it should only be taken for a maximum of 30 days and then have a break of two to four weeks, as it is a powerful adaptogen that buffers cortisol levels, but chronic use is not recommended; lion's mane and chaga can also act as adaptogens, with lion's mane at 1 gram per day and chaga at 500 to 1,500 milligrams per day, reducing cortisol and anti-inflammatory cytokines associated with stress.
17:55
To explore adaptogens, it is recommended to take supplements in single ingredient formulations to determine the best dosages and toggle in and out adaptogens as needed, starting with ashwagandha and potentially adding chaga; cycling off after 30 days is recommended, but shorter periods of use are also possible.
21:15
Adaptogens can buffer stress and have indirect effects on neurotransmitters by adjusting cortisol levels, which can be optimized through behaviors such as morning sunlight exposure, exercise, and cold water exposure.
24:36
Behavioral tools such as morning sunlight exposure, exercise, cold water exposure, mindfulness meditation, breathwork practices, Yoganidra, and the physiological sigh can effectively reduce cortisol and buffer stress.
27:54
Adaptogens can be nutrition-based, such as cruciferous vegetables and dark leafy greens, or supplements like ashwagandha, lion's mane, and chaga, as well as behavioral tools that reduce stress and cortisol levels.
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Health & Fitness
Science
