Adaptogens for Stress Reduction: Nutritional, Supplemental, and Behavioral Strategies

This episode delves into the concept of adaptogens, defining them broadly as compounds or behaviors that help individuals adapt to and buffer stress. It categorizes adaptogens into three main types: food-based, supplement-based, and behavioral tools. The discussion highlights a shift in scientific understanding from solely focusing on reactive oxygen species (ROS) and antioxidants to also recognizing the crucial role of inflammatory responses and cytokines in cellular stress. The core argument is that while the precise definition of adaptogens is still evolving, robust scientific evidence supports their efficacy in modulating the body's stress response, particularly by influencing cortisol levels.

The podcast makes several key distinctions and nuances regarding adaptogen use. It clarifies that many beneficial supplements are not merely vitamins and cannot be obtained in sufficient quantities from food alone. Emphasis is placed on the strategic timing of adaptogen intake, advising against buffering cortisol early in the day when its natural peak is beneficial for focus and mood. The importance of cycling off certain adaptogens, like ashwagandha, is stressed to prevent chronic suppression of the body's natural stress response. Furthermore, the episode explains that adaptogens primarily modulate neurotransmitters indirectly, through their effects on cortisol regulation, rather than via direct action.

Practical recommendations are provided across all three adaptogen categories. Nutritionally, listeners are advised to consume 2-4 servings of dark leafy greens and cruciferous vegetables daily, with tips on cooking to preserve nutrients. Supplement-wise, specific protocols include 250-300mg of ashwagandha twice daily in the afternoon/evening, with a recommended cycle off after 30-45 days. Additionally, 1000mg of lion's mane and/or 500-1500mg of chaga daily are suggested, also with potential cycling. Behavioral adaptogens include 5-10 minutes of mindfulness meditation, specific breathwork techniques (double inhale/full exhale or box breathing), and non-sleep deep rest (NSDR) or yoga nidra, particularly in the afternoon. Morning sunlight exposure and deliberate cold exposure are also recommended to optimize early-day cortisol and catecholamine peaks.

The broader implications of this discussion underscore the critical role of a well-regulated diurnal cortisol rhythm for overall mental health, physical health, and performance. By strategically integrating nutritional, supplemental, and behavioral adaptogens, individuals can optimize their stress response, improve sleep quality, and enhance both cognitive and physical function. The episode consistently frames sleep as the foundational element for all aspects of health, emphasizing that any intervention should not disrupt it. This holistic approach integrates insights from neurobiology, nutrition, and behavioral science to provide actionable tools for daily well-being and resilience.

The most common definition of an adaptogen is a compound that is typically a supplement or a drug. Although, it could be a behavior, if you really think about it, that helps you adapt to and buffer stress.

Reactive oxygen species are bad for cells because they tend to hinder the function of mitochondria, which are associated with energy production in those cells.

If you're interested in adaptogens at all, I highly recommend that you include at least two to four servings of dark, leafy greens and/or cruciferous vegetables per day.

It's very healthy to have high levels of cortisol early in the day, shortly after you wake up. And then that ought to taper off toward the afternoon and evening.

One of the best ways to restrict that cortisol peak to the early part of the day is to get morning sunlight in your eyes as soon as you can.

Ashwagandha is at the top of the list because it is indeed a very potent adaptogen.

If you're going to take ashwagandha, I recommend not taking it for longer than a month-and-a-half as they did in this study. In fact, I would suggest that you only take ashwagandha around periods of moderate to extreme stress.

There is very little evidence that adaptogens can directly modulate neurotransmitters or neuromodulators like dopamine, serotonin, et cetera. But by adjusting the timing and levels of cortisol, especially in the afternoon and evening, that is going to have indirect effects on levels of dopamine, norepinephrine, et cetera, and serotonin.