View morning sunlight for 5-30 minutes as soon as possible after waking, without sunglasses, facing the sun’s direction (even on overcast days). This restricts the cortisol peak to early in the day, supporting focus, mood, and an anti-inflammatory effect.
Ingest sufficient calories for your goals, as calorie restriction can increase cortisol output and lead to a mild mode of stress. This helps avoid unnecessary physiological stress.
Include at least two to four servings of dark leafy greens and/or cruciferous vegetables per day. These foods contain vitamins and micronutrients that reduce reactive oxygen species and inflammatory cytokines, buffering stress.
Take two doses of 250-300 milligrams of ashwagandha per day (total 500-600mg) in the early afternoon and evening. This dramatically buffers cortisol, but avoid taking it before exercise and cycle off after 30-45 days for 2-4 weeks.
Engage in a quick 1-3 minute cold shower or ice bath early in the day. This boosts adrenaline, norepinephrine, and dopamine, contributing to an ideal peak of these catecholamines and cortisol.
Exercise early in the day if possible to contribute to the peak of beneficial hormones. If not possible, exercise later, ensuring it does not disrupt nighttime sleep.
Perform 5-10 minutes of mindfulness meditation, deliberate breathwork (double inhale/full exhale or box breathing), or Non-Sleep Deep Rest (NSDR)/Yoga Nidra in the afternoon. These practices substantially reduce anxiety, stress, and buffer cortisol.
When encountering real-time stress, perform one to three physiological sighs (big inhale, second inhale, long exhale). This is the fastest known way to buffer stress and calm down.
If further stress buffering is needed, consider adding 1,000 milligrams (1 gram) of lion’s mane mushroom per day. It acts as an adaptogen by reducing cortisol and anti-inflammatory cytokines, and if taken daily, cycle off after 30 days or so.
If further stress buffering is needed, consider adding 500 to 1,500 milligrams of chaga mushroom per day. It acts as an adaptogen by reducing cortisol and anti-inflammatory cytokines, and if taken daily, cycle off after 30 days or so.
Do not excessively heat dark leafy greens or cruciferous vegetables, as overcooking can destroy beneficial nutrients. If cooking, ingest any colored fluid that leaches out, as it contains adaptogenic molecules.
If morning sunlight is not accessible, use bright artificial lights indoors, such as a SAD lamp, for 5-30 minutes. This serves the same purpose of restricting the cortisol peak to early in the day.
Engage in activities that reduce your stress, such as taking a hot bath, a hot shower, or listening to pleasant music. Anything that reduces stress technically acts as an adaptogen.