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.


100 Responses

  1. Spooky Boo's Scary Story Time

    May 7, 2019 9:50 pm

    Sleep is so boring when you have to do it and so wanted when you have to get up. le sigh. As soon as my son graduates and goes off to the marines i can sleep whenever i want to.

  2. Driven Dragon

    May 8, 2019 5:50 am

    I love all of those tips and will apply them immediately in my daily habits. But I would to add controlled breathing and meditation can also help lower cortisol.

  3. The Nuday Tv

    May 12, 2019 1:56 am

    Yeah I learned a lesson in life watch who you marry 🤦🏻‍♂️ stress every day

  4. Sarban Sengupta

    May 13, 2019 10:16 am

    Getting sun! Is that applicable to people living in tropical climates as well! Here it gets over 40C. Isn't that enough to increase cortisol levels in people who have migraine?

  5. Neko Aisuru

    May 28, 2019 4:48 pm

    Well too bad that in my country it is raining or cloudy 80 % of the time….. still taking D3 (50'000 IU per week), but I crave sun still so much 🙁

  6. deadbyAnthrax

    June 1, 2019 8:11 pm

    Why would you want to lower cholesterol? we need it to repair cells, and you do know if u inhibit ur consumtion you will just force your body to make new cholesterol which is bad for your body, Statins = heart medicines is what is killing people, i suggest anyone watching in 2019, to check out " Natasha campbell Guts Video"… she talks about the cholesterol hypotes that started 1951,,, hypotes, it hasnt even been proven, and the pharmasutical companies started making drugs for ofcourse making money of sheap brainwashed workers like the rest of the population…

  7. slambangwallop

    June 3, 2019 1:38 pm

    I used to take synthetic vitamin d3 following Doctor's orders, but found it made me worse, especially after a couple of years. So then I tried mushroom based D2 supplements, which I think helped me re-engage with photosensitivity for making vitamin D in the sun. But very recently I got an organic mushroom based supplement, and I finally feel more able to move around, almost as if it helped with burning fats for energy. I had been suffering with fatigue for years.

  8. Rafiq Rahman

    June 5, 2019 4:04 pm

    What is the best time to get the sunlight? Some people says in the early morning when sun rises? Please answer

  9. Jacqueline Gutierrez

    June 9, 2019 4:29 am

    Dr.Berg, I am so grateful to have found your channel. I really look forward to your videos because you are so inspiring and educational.

  10. Codependency Recovery

    June 10, 2019 4:52 pm

    1) Not only more sleep but quality sleep
    2) IGF growth factor, released by the liver when you are not eating and primary when you are sleeping. Stop snacks.
    3) sun, sun, sun
    sleep & sun, vitamin D3 1000, take K2 with it
    4) acupressure
    5) potassium 4700 mg per day, supports the parasympathetic system
    6) B1
    7) don't consume calcium carbonate
    8) flush negative covert hostile people

  11. L. J.

    June 11, 2019 9:06 am

    Can I get a prescription for one month holiday on the beach instead of pills and supplements? I think it would help much more if doctors work this way haha.

  12. Dman 1

    June 12, 2019 1:39 am

    Lmao! You had me , “ go to the beach for six months”! Anyway, Thank you, for the input of negative people and stressful job….I need to quit the airport been there 15 years and my health had gotten worse through out the years. Time to move on…

  13. Meeean Azz

    June 16, 2019 8:12 am

    Just recently I felt on the verge of getting the common cold. Headache, drowsy, just yuck.

    I went to the beach. Layed a towel down, sunny's on and crashed for 3 hours.

    Woke up and felt like a new Man.

  14. Elvis Edge RR Woodward

    June 16, 2019 11:12 am

    My health frustrations are producing cortisol as we speak!!!! 🤪🤪 btw…we have a chain of grocery stores in SC named IGF!!!!!

  15. Mansoor Bughio

    June 16, 2019 9:36 pm

    Dear Dr. Berg you are great and inspirational leader in the medical field. Please make your videos while speaking slowly as all your followers are not Doctor and may not good in English, so if you speak a little slow, it will have a big impact in understanding and I implementing your advises and lectures. Best regards. Stay blessed. Mansoor Bughio 47 male, from Karachi, Pakistan.

  16. Amanda Moratis

    June 17, 2019 9:04 pm

    Nut yeast. Hemp seeds. Avocado. ACV. EVOO. Mix into paste. Put On kale or lettuce salad. It makes a creamy delicious sauce. Add chilli for extra hit. Experiment with tahini mixed in as well. It’s one the best vegan staples that can translate into a keto diet. Or make a cheese sauce with nutvyeast, water and aminos mix and pour on things where you want to ramp up cheese flavour.

  17. tyson2mk !!

    June 27, 2019 12:20 pm

    I am so glad I found your site. I am a retired RN with several years of experience in the ICU and med/surg with the VA system. You are my source for info from now on. I am sad that our doctors nowadays are not spending enough time to educate patients who needed it the most.
    Most practicing physicians have reduced their practice down to being "pill pushers" to benefit from incentives from drug companies. I have more concerns that even nurses whose primary job is to educate is not doing it either. I had always incorporated "patient education and prevention" during my practice. Healthcare has become so expensive but you are getting less for your money. You are making it simple enough for everyone to understand. I still work per/diem in home health to keep me active and continue to make use of my profession to help people. Keep up the good work!

  18. rexandroza

    June 30, 2019 8:06 am

    Goat yogurt has more potassium than a banana and you skip the damaging sugar. I hate bananas and theyre manmade. Goat milk is also amazing, raw goat milk has more potassium also.

  19. Brian P.

    June 30, 2019 1:11 pm

    Two craft beers or homebrews, unfiltered, is the best way to get plenty of B vitamins! I have one before dinner and one with dinner. Low carb diet and IF and I can include two nutritious beers and STILL lost 50 lbs in six months. I’m very close to my goal of 189lbs now (my “normal” BMI) so not losing much now, just keeping keto and IF allows me to stay around 200. I’m in no hurry at this point, keeping much more active now, I am determined not to put the weight back on and have kept the 50lbs off for a full year now. Don’t ever plan to go back to eating so many carbs ever again. Thank you, Dr. Berg!

  20. Don

    July 2, 2019 6:23 pm

    I have very high blood presure, but if i smoke weed my puls is like a marathon runner, and i sleep baby.
    Dont know what to do… how do i get help?.?

  21. citizendc9

    July 9, 2019 9:44 am

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


    July 9, 2019 2:45 pm



    July 13, 2019 5:11 am

    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

  24. John Coleman

    July 17, 2019 9:43 am

    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?

  25. Mary Murdock

    July 21, 2019 11:00 am

    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 ….

  26. Eugene Rojas

    July 28, 2019 5:56 pm

    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?

  27. trapper kcmo

    August 2, 2019 2:50 pm

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

  28. Tanya Wieczorek

    August 2, 2019 3:08 pm

    Yup! This confirms it – people are the source of my stress!!

    Also I love your voice, Dr Berg, so very soothing!

  29. Donna Rudolph

    August 6, 2019 12:45 am

    My son has to take 1500mg of magnesium 3x a day an his level is still low do to chemotherapy thirty years ago.

  30. helenevienna

    August 11, 2019 6:36 am

    Hello Dr. Berg. Could you make a video on how to reduce adrenaline? I used to suffer from adrenal fatigue and my adrenaline is always mega high. My hands are constantly fizzing or shaking, sometimes it makes me convulse or tremble all over, or even make me nauseous. I know my GP will just tell me some BS.

  31. Nish Nish

    August 11, 2019 6:46 am

    I am so grateful for this video. Gained a whole lot of valuable information. Thank you ever so much

  32. Leslie Klinehamer

    August 12, 2019 6:29 pm

    If your cortisol levels are high and it causes insomnia, how do you get good sleep to lower it?

  33. Eli Nope

    August 15, 2019 9:28 pm

    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.

  34. Kathleen Kairau

    August 16, 2019 6:53 am

    Ur so handsome and smart 😍😍😍 nothing more than a attractive man that knows a lot of knowledge about health

  35. MvdL

    August 17, 2019 12:40 pm

    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.

  36. eva garden

    August 18, 2019 4:11 pm

    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?

  37. Zach Morris

    August 19, 2019 4:38 am

    Great tips. I also find lifting weights and having a clean house helps alot. Also drinking green tea rather than coffee

  38. Praveen Sriram

    August 22, 2019 2:22 am

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

  39. Jacqueline McIntosh

    August 26, 2019 1:06 pm

    Grounding/Earthing also helps destress. Calcium? How about a warm cup of milk with Honey flavored stevia?

  40. GAR A

    September 11, 2019 12:46 am

    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………

  41. ANON User

    September 17, 2019 8:20 pm

    Please do a video on Hidradenitis Suppurativa. This would be extremely helpful for those who suffer with this chronic skin disease.

  42. Brett Foster

    September 17, 2019 9:26 pm

    Awesome hang out at the beach eat salads ,avoid my x wife and Nephew 'Joshua '& my brother Mark . . 6 months 👍. Bucket list

  43. Brett Foster

    September 17, 2019 9:26 pm

    Awesome hang out at the beach eat salads ,avoid my x wife and Nephew 'Joshua '& my brother Mark . . 6 months 👍. Bucket list

  44. Lauren Astudillo

    September 18, 2019 1:12 am

    How do you recommend getting enough potassium? Of course diet it great but it’s hard to get the right amount.

  45. Tourism MedicalMEX

    September 27, 2019 1:44 am

    🏃‍♀️🏖🏝🏝🏝🏝🏝🏝🏝🏝🏝🏝 Nice video Doctor !!!! 😎 Let's All Go To The Beach 🏝🏝🏝🏝🏝🏝🏝🏝🏝🏝🏝🏝

  46. Ste Andre-Cole

    September 27, 2019 3:04 pm

    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.

  47. Exalted Lullaby

    October 16, 2019 1:41 pm

    Dr Berg
    I’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 don’t give out much.
    What’s your opinion?


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