Get outside within 30 minutes of waking to view sunlight (no sunglasses) for 10-30 minutes, depending on cloud cover, to stimulate appropriate cortisol release for improved focus, energy, and learning throughout the day.
When engaging in physically stressful activities (e.g., cold exposure, intense exercise), deliberately try to stay calm in your mind by emphasizing exhales or telling yourself you enjoy it, to regulate the adrenaline response and build resilience.
Incorporate practices like ice baths, cold showers, cyclic breathing (25-30 deep inhales/exhales), or high-intensity interval training into your routine (every 1-4 days) to deliberately increase epinephrine and cortisol for enhanced energy and immune function, after doctor’s clearance.
Establish and maintain a consistent schedule for light exposure, feeding, exercise, and sleep to buffer against the negative mental and physical health effects of chronic stress.
Align your eating window with daylight hours, stopping a couple of hours before sleep and eating upon waking (within 2 hours of sunrise), to regulate energy levels by influencing cortisol and epinephrine.
Incorporate fasting, such as skipping breakfast, to intentionally lower blood glucose, which naturally increases epinephrine and cortisol levels, providing a non-chronic stress boost to energy.
Delay your caffeine intake for 90 minutes to two hours after waking to allow natural cortisol levels to rise and fall, preventing an exaggerated stress response later in the day.
When breaking a fast or eating, prioritize low-carbohydrate meals (e.g., meat/fish and salad) to help maintain elevated epinephrine levels and sustained energy.
Incorporate regular therapy into your routine, considering it as important as physical exercise, to gain emotional support, directed guidance, and useful insights for overall health.
Maintain optimal brain and body function by ensuring adequate hydration and electrolyte intake (sodium, magnesium, potassium) in correct ratios, potentially using an electrolyte drink like Element.
Dissolve one packet of Element in 16 to 32 ounces of water and drink it first thing in the morning to ensure proper hydration and electrolyte balance.
When experiencing stress from challenging activities, tell yourself that you enjoy or like the experience to liberate dopamine and serotonin, which helps buffer the epinephrine response and provides a sense of control.
Consider supplementing with ashwagandha (after checking safety with a doctor) to reduce chronically elevated cortisol levels, as it has been shown to decrease cortisol by 14.5% to 27.9% in stressed individuals.
Consider taking 50 milligrams of apigenin (found in chamomile) before bedtime (after checking safety with a doctor) to calm the nervous system by adjusting GABA and chloride channels, and to mildly reduce cortisol.
Engage in comprehensive lab testing, such as through Function Health, to gain insights into over 100 biomarkers related to heart, hormone, immune, and nutrient health, and to detect potential issues like toxin exposure.
Actively learn and practice methods to shut off the stress response, as chronic stress (lasting more than 4-7 days) can lead to a detrimental positive feedback loop of stress hormones.