The Only Way to Rapidly Lower Cortisol (in Less than 14 Days)

DeLauer explains that we need a combination of full spectrum light, including blue light, in the morning. He notes that blue light is often vilified due to screens, but natural blue light from the sun is beneficial. He suggests that if you can't go outside, sitting by a window can still provide enough light to help reset the rhythm. He emphasizes that this should be done before consuming caffeine to allow cortisol to start coming down naturally. He also mentions using a red light panel as an alternative if natural light isn't available.

DeLauer challenges the popular 60-90 minute delay advocated by Andrew Huberman, citing newer evidence that the cortisol spike naturally declines after waking, and light exposure accelerates this. He argues that for most people, simply getting sunlight first is enough, and a 15-20 minute delay is sufficient. He acknowledges that for those with chronically high cortisol, it might be more important to delay, but still, light is the primary factor. He personally follows this approach.

DeLauer explains that many people with high cortisol are also trying to lose weight and may undereat or skip breakfast, which actually raises cortisol. He recommends making breakfast the largest meal to provide satiety and prevent the stress of hunger. He emphasizes that this meal should be high in protein and fat, with minimal carbs, to avoid blood sugar crashes. He also recommends adding vitamin C, either through supplementation (2,000 mg) or food sources like strawberries or bell peppers, because vitamin C can significantly blunt the morning cortisol spike. He notes that this approach may seem extreme but is effective for cortisol reduction.

DeLauer recommends making lunch a medium-sized meal, lower in calories than breakfast. He suggests including resistant starch like cooled potatoes to minimize blood sugar impact. He emphasizes the importance of magnesium, either from dark chocolate or a supplement, because it helps calm the brain and reduce cortisol. He also recommends fish oil to reduce inflammation, which can drive cortisol. Additionally, he mentions phosphatidylserine as a supplement that can significantly lower cortisol, with clinical research showing effectiveness at 300-800 mg. He also notes that eggs are a good source of choline and phosphatidylserine, so including hard-boiled eggs at lunch is beneficial.

DeLauer acknowledges the controversy around methylene blue but personally recommends it at a low dose (4 mg) for its potential to improve mitochondrial function and reduce cortisol. He mentions that it works along with UV light, so taking it before sun exposure may enhance benefits. He defers to Dr. Scott Sher for a deeper dive. He emphasizes that this is his opinion and not necessary for everyone.

DeLauer explains that dinner should be the lowest calorie meal to continue the descending calorie pattern from breakfast (highest) to lunch (medium) to dinner (lowest). He recommends including slow-digesting carbohydrates because they help lower cortisol and improve sleep. He cites a study in the Journal of Clinical Endocrinology and Metabolism showing that evening carbohydrate consumption increases serotonin and decreases cortisol. He warns against high cortisol spikes at night, which can cause awakenings, and says that the right carbs can prevent this. He suggests sweet potatoes, plantains, or butternut squash as good options.

DeLauer references a study in Sleep and Biological Rhythms showing that 3-5 grams of glycine improves sleep and lowers cortisol. He explains that glycine impacts the HPA axis, which is the body's stress response system. He recommends getting glycine from collagen, bone broth, or supplementing. He notes that the gristle in ground beef also contains glycine. He says it's hard to get enough from food alone, so supplementation is often needed. He emphasizes that glycine is safe and hard to overdo.

DeLauer recommends a pre-bed stack to address cortisol dysregulation that disrupts sleep. He specifically mentions saffron for staying asleep, citing Andrew Huberman's discussion. He combines it with theanine, tryptophan, and 5-HTP to create a comprehensive sleep aid. He also suggests adding magnesium. He notes that this stack helps even out sleep cycles and reduce nighttime cortisol spikes.

DeLauer acknowledges the research suggesting caffeine first thing can piggyback on high cortisol, but notes newer evidence questioning this. He argues that for most people, the cortisol spike naturally starts to decline after waking, and the key is to facilitate that decline with light exposure. He believes that if you get sunlight or sit by a window first, your cortisol will start to come down, and you can have coffee within 15-20 minutes. He emphasizes that the 60-90 minute rule is overkill and that the main priority is light exposure, not a strict delay. He also notes that for those with chronically high cortisol, it might matter more, but still, light is the primary intervention.

DeLauer explains that when trying to lower cortisol, you want to avoid undereating and blood sugar crashes. He suggests a high-protein, moderate-fat breakfast with minimal carbs to stabilize blood sugar. He emphasizes that this meal should be the most caloric of the day, which sounds backwards because he often talks about fasting. However, for high-cortisol individuals, fasting and skipping breakfast can be counterproductive. He cites a study in Physiology & Behavior showing undereating leads to high cortisol. He also recommends adding vitamin C (2,000 mg) with breakfast to blunt cortisol. He suggests getting vitamin C from strawberries or bell peppers if not supplementing.

DeLauer explains that the dinner meal should be the lowest calorie but include slow-digesting carbs like sweet potatoes, plantains, or butternut squash. He cites a study showing that increasing carbohydrate consumption in the evening increases serotonin, decreases cortisol, and improves sleep. He notes that the insulin spike from carbs can blunt cortisol, which is desirable in the evening to promote rest. He emphasizes that this meal should be low fat to keep calories low, as the earlier meals were higher in fat. He warns against high cortisol spikes at night, which can disrupt sleep, and says that the right carbs can bring cortisol down.

DeLauer references a study in Sleep and Biological Rhythms showing that 3-5 grams of glycine improves sleep and has a significant effect on cortisol. He explains that glycine impacts the HPA axis, helping the communication between the hypothalamus, pituitary, and adrenals to calm down. He recommends getting glycine from collagen, bone broth, or supplementing with straight glycine. He notes that it's hard to get 3-5 grams from food alone, so supplementation may be necessary. He also mentions that glycine is in the gristle of ground beef, so a burger patty can provide some. He suggests taking it in the evening to promote sleep and lower cortisol.

DeLauer mentions that saffron has strong evidence for improving sleep maintenance. He notes that Dr. Andrew Huberman has talked about it and that he made a video detailing it. He recommends 28 milligrams of good quality saffron before bed. He explains that cortisol dysregulation manifests as inability to stay asleep, and saffron helps even out sleep cycles. He combines it with theanine, tryptophan, and 5-HTP for a comprehensive sleep stack.