How to Lower Cortisol

Hello. Dr. Berg here. In this video we’re going to talk about how
to lower cortisol. Cortisol is a very destructive hormone. It’s a stress hormone, it makes belly fat
and there’s a lot of theories and mixed, confusing ideas about cortisol. I’m going to show you what is known about
cortisol as far as how to lower it. Things that you can do, things that you can
avoid. Again, it’s made outside the adrenal gland
on top of the kidney and it reacts to stress. As you age, the opposing hormone called growth
hormone, this is anti-aging, goes down. It bottoms out at age 50, so in other words
the relative ratio of low growth hormone to cortisol, cortisol naturally goes higher because
it’s unopposed. It has nothing to push it down. Anything that increases growth hormone will
help lower cortisol. Growth hormone is made by your pituitary gland
and it works [through 00:01:02] the liver. Guess what? It activates during sleep, so if you can get
more sleep or do something to improve your sleep then you will help yourself lower cortisol. Whatever that means. More sleep but not necessarily taking a drug,
but doing it naturally. More sleep, more growth hormone, less cortisol. Okay? That’s number one. Number two, IGF. What’s IGF? Insulin-like growth factor. What is that? That is a hormone that is very similar to
growth hormone but it’s produced by your liver. It’s released by the liver and it regulates
fat-burning. It actually helps regulate blood sugars when
you’re not eating. Insulin regulates sugar when you’re eating,
IGF regulates sugars when you’re not eating and primarily when you’re sleeping. If you’re just grazing all day, eating all
day long and never giving your body a chance not to eat, then you will not trigger growth
hormone unless you’re sleeping really good. I recommend do two to three meals a day if
you really want to stimulate this and not have too many snacks. You’ll find that your IGF will go up because
anything that increases growth hormone will also increase this one here, so these kind
of work together right here. All right? Number three, sun. Getting sun on a regular basis. That’s very, very, very powerful to lower
cortisol. You know, you go to the beach, you get sun,
and you feel calmer. Then you take a nap. Sleep and sun lower cortisol, so really what
you need to do is go to the beach for about six months and get sun and sleep. Sun and sleep. I’m just kidding. If you can do that. We have sun, and sleep, and then Vitamin D
will also help as well. I’ve done other videos on this but you need
to get D3. D3 is really good to help lower cortisol but
realize that when you take it, get it in daily dosages of about 10,000 International Units. If you’re getting about 15 to 20 minutes of
sun every day you don’t need Vitamin D because you’re going to get it from the sun. The days that it’s cloudy, take the D3. One 10,000 IUs but make sure you’re taking
Vitamin K2 with it. I created a video on that. I’ll put a link down below because you need
to get the full scoop of what to take if you’re taking that much Vitamin D just to balance
it out. All right, walking is way better than any
type of exercise to lower cortisol. Long walks, getting space, very therapeutic. Acupressure, that’s one thing I do. I’ve found that all stress accumulates and
you have to extract the stress manually on the body, so there is techniques to help pull
the stress out of your body so your body can sleep, up here. We do acupressure to increase the sleep. Okay, potassium. Increase your potassium. Normally in your body you need 4700mg a day. That’s seven to ten cups of salad a day. This will help to balance cortisol as well,
because potassium supports part of the nervous system that helps recovery. It’s called the parasympathetic nervous system. That opposes the flight or fight mechanism. That’s the anti-cortisol thing, so potassium
is very, very good. There’s also another thing. Vitamin B1. Very important. Make sure you get your B1 through nutritional
yeast and not synthetic vitamins. Nutritional yeast is a natural form of B1
and take a teaspoon or a tablespoon, put it in some plain kefir or yogurt, mix it all
up a little bit and then eat it. If you don’t like the taste put it in peanut
butter, something like that, apple sauce. B1 is a very, very, very, very good thing. Okay, I thought of another one. Calcium. A little calcium before bed, calcium-citrate,
calcium-lactate. Don’t consume calcium-carbonate. That’s a very bad one but calcium will also
help before bed, it’ll help you sleep. That’s really, really beneficial to help that. Now, things to avoid. Well, of course, these are the things that
you can do. These things you shouldn’t do and that would
be hang out with stressful people, people that bring you down. There’s two types of people. People that bring you up and people that bring
you down. Just avoid those negative, covert, hostile
people and that’s important. Basically, this is about changing your environment
with people, mainly people, whether it’s a stressful environment that you live in, job-wise
or whatever. Just keep improving that because that can
severely affect your general state of being and the cortisol. Because if you’re living in an environment
that’s constantly stressful, you [can 00:06:17] have a heck of a time with this right here. Okay? That’s how you lower cortisol.

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Reader Comments

  1. citizendc9

    Interesting… I wonder if the body reduces growth hormone as we age on purpose to prevent organs and tissues from growing too large.


    Very revealing lecture
    Is it possible that EMDR holds the key to flipping the cortisol switch off ?
    In my experience, EMDR changes very bad emotions to pure joy

  3. John Coleman

    Hi, do you think that the Wif Hof method is good for your health as it has an effect on cortisol and the fight or flight response?

  4. Mary Murdock

    I can't get rid of my stress. My daughter' married an active satan worshiper who is constantly coming after me with evil my sister and her convicted embezzelers husband is drugging steal everything from my mom. With the help of prosecutors office and local cops told me get a protective order so getting rid of stress isn't an option. Its all put me in cardiac icu 4 times so ….

  5. Eugene Rojas

    Dr. Berg, I have a question about methylphenidate, I started to use Ritalin, taking methylphenidate alters cortisol? And take it break fast or alters autophagy?

  6. trapper kcmo

    no, you were not kidding about six months at the beach. modern life is death. extended vacations and sabbaticals are essential.

  7. Eli Nope

    I am about to go take your advice. Next month I will be moving to a beach city in another country where I plan to take long walks in the sun on the sand with the relaxing sound of the ocean. I will have to find a time or place where there are not too many annoying people.

  8. Kathleen Amy k

    Ur so handsome and smart ๐Ÿ˜๐Ÿ˜๐Ÿ˜ nothing more than a attractive man that knows a lot of knowledge about health

  9. MvdL

    It might help someone out there: if you can't make it to the beach or any other natural environment to relax, there's this awesome app called Thunderspace. It has nature sounds and rain sounds for hours. I use it often before going to sleep. Just get in bed, close my eyes and play on headphones. It works. It's very soothing and it helps falling asleep and clearing your mind.

  10. eva garden

    Dr. Berg, what do you know and think about a product sold on shelf called SEROVITAL, with some form or part having growth hormone. One place sold is major retail beauty store. Is it safe to try if person has lepton resistance?

  11. Praveen Sriram

    Why the hell is this life so difficult and what is the purpose of human life anyway? I wish I was a dolphin ๐Ÿฌ or a dog ๐Ÿ•. Human life is too stressful and unnecessary. I was severely bullied and ostracized as a child is grade, middle, and high school.

  12. GAR A

    Dont waste ur time watching………. this lower costerol good sleep, excircise, Vitamin D, good Diet eat banana, Tea, almond…. and all kind of happy food………

  13. Tourism MedicalMEX

    ๐Ÿƒโ€โ™€๏ธ๐Ÿ–๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ Nice video Doctor !!!! ๐Ÿ˜Ž Let's All Go To The Beach ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ๐Ÿ

  14. Ste Andre-Cole

    How to lower cortisol… Eat some carbohydrates!
    I'm just messing, but research does show that carbohydrate consumption reduces cortisol. On the flip side too much may cause chronic inflammation which will increase cortisol.

  15. Exalted Lullaby

    Dr Berg
    Iโ€™m on keto 5 months and IF.
    Down 30 pounds and new A1C is 5.8
    I am having big back surgery.
    Drs said no fasting after surgery but stay on keto.
    Very worried about pain care. They donโ€™t give out much.
    Whatโ€™s your opinion?

  16. Seppe Zimmerer

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  17. Kristen Quinn

    Dr. Berg, I am hypothyroid and I was just told that cruciferous veggies are not good for people like me with hypo! I'm so confused as I've been keto for over two years and have eaten broccoli and cauli almost every day. Can you shed some light on this please?

  18. Temitope Adeusi

    Well this means im screwed some way because i live in Nigeria and right now some places in Nigeria are stressful to live in. The sun has stopped given Vitamin D and now gives Vitamin X. Its so hot , hot by 5am

  19. Roy Caddell

    I substitute nutritional yeast in my scrambled eggs for cheese. Nutritional yeast has a mild cheesy flavor to me, so I reduce dairy intake, while increasing B vitamins…win win!

  20. Cleopatra TROPHY WIFE


    Stomach fat is not bcos of diet ! It's bcos of harmon called CORTISOL!!!

    1) Growth Harmon is the opposite Harmon which lowers cortisol

    Growth Harmon is made during sleep ๐Ÿ˜ด

    2) Sleep !!!

    3) Sunlight ๐ŸŒž 02:27 vitamin D3 ( 10,000 DAILY based ) take vitamin K with with .

    3) walking ๐Ÿšถ๐Ÿป!

    4) vitamin B1 04:41 NUTRITIONAL YEAST!!! with some yoghurt ๐Ÿฆ etc

    5) Calcium !!! Before bed ! But not Calcium Carbonate ๐ŸšจโŒ that's a bad form. Calcium citrate or Calcium lactate is good .

    6) Potassium 04:10

  21. james_gats

    What about doing cortisol "replacement" therapy for a few weeks so that the body shuts down its own production of cortisol like it does for testosterone?

  22. ุฌูˆู‡ุฑุฉ ุงู„ู„ุจูˆุฏูŠ

    Thank you for this information what about coffee and tea….???it us not fur to leave coffee or tea..???/

  23. Catalyst - D B

    4700 milligrams a day of potassium?
    Thatโ€™s 4.7 grams. The highest source of potassium I know is banana… how is salad higher than banana?

    Vitamin B1 through nutritional yeast? Thatโ€™s the natural version? I didnโ€™t know that… cool.
    So I can just put nutritional yeast powder in my soup? Or in my ground beef when Iโ€™m making lasagna? Or does it have to be in yogurt? I can make my own yogurt easy so thatโ€™s not really an issue.

    Whatโ€™s the specific name or ID number of this nutritional yeast that makes B1? How do you know which yeast to buy?

    Isnโ€™t the whole reason why men get kidney stones they have to pee out is because of passively high levels of calcium in our food in the first place? The calcium buildup contributes to the formation of the painful little kidney stones…. I donโ€™t want kidney stones. Thatโ€™s Painful AF. Iโ€™ve seen military vets in pain from kidney stones.

    Whatโ€™s special about calcium citrate? Does it not contribute to kidney stone buildup?

    Ohh…. Calcium CARBONATE is the one I should avoid, not Calcium CITRATE Gotcha

  24. sixpackbinky

    My home is stressful , so much work needed I can't do.. and one dog I have is aggressive, hard to care for… my bp goes down when I leave the house.

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