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.
Thank you 🙏
On the days that its cloudy take vitd3, everyday then with all the geoengerneering in the south of wales uk…we hardly get a blue sky day
How much K2 with d3(4K iu’s)
I don’t hear you mention magnesium much doc
What about new chapter holy basil does that work or is it a placebo?
Dr Berg what do you think about peptides? They will raise IGF-1 levels and GH indirectly correct?
Oh the dry humor!
Can acupuncture have the same effect as acupressure?
What about when the negative people are at work 😎
My belly is always bloated not matter where I am going. Very often when i walk my belly is growing too
having lots of $$ will dissolve the stress in an instant
okay but why did you write all the "avoids" in invisible ink
10 000UI d3 + 4700mg K, isn't that quite rough on your kidneys?
Very helpful video. I'm on here trying to do my own research because I have the rare Cushing's Syndrome…my cortisol levels are through the roof and until I have medical insurance or enough money to pay for surgery, I'm going to "be my own doctor" and try to reduce my cortisol levels. I've spent my life with the disease, as I inherited it from my biological mother. My body is misshapen and I'm always exhausted and under stress. I eat less than the average person every day and still I'm 5'11 and weigh 230 lbs. My weight shot up almost 100 lbs in one year alone. Time to get crackin…thank you for the info, doc.
"Avoid people who stress you out?" Looks like I'm going to have to spend the rest of my days in a cave.
He said to eat only 1 to 2 meals at day . To control insulin levels. But I don’t think you can’t get all your minerals and vitamins for your body to work properly? He needs to explain how you can get all your minerals and vitamins in two meals at day ? Plus if your work out you have to eat more . And when I said eat more and meaning good food not junk food .
Find your most comfy pillow 😺
I literally feel like my high cortisol levels have hurt my brain, my ability to think, remember and learn are so low and they didn’t use to be. I’m only 23 so this bothers me but I’m praying and seeking the answer for this.
LOL…thanks for that tip. Over the last 45 years I've quit many jobs and dumped many friends because of the stress.
i quit my job and live on a vitamin beach now w hippies
How much vit K with vitamin D3?
I am allergic to the sun. I get something like hives on my skin that itch profusely. Stays for weeks and makes my skin like alligator skin :/. Also if you suggest eating two to 3 times max a day how are we supposed to ingest all that potassium?
A truely scientific approach ! Very genuine person Dr Berg and very knowledgeable 👍
whats the point of doing all that if your drinking coffee ,eating fast food and relying on simple sugars .? sugars and any type of stimulant to power you through a day cause the body to release a number of hormones : adenosine & CORTISOL in particular – when the adrenal glands get over worked they "pull" energy away from the kidneys – where the adrenals lie ontop of..both the adrenals and kidneys work as 1..so taxing your adrenals by drinking/eating coffee/sugar your taxing your kidneys..the cortisol the body keeps producing from your lifestyle robs the kidneys of providing you with natural feel good/focused energy…coffee is the main culprit – followed by the devils food = sugar ..none of what you "prescribe" aint going to do jack to a coffee drinker- theyre actually going to feel worse by doing what you tell them that "fixs" them and feel like a failure..as if nothings going to help them ..restoring kidney energy from the damaging affects of your lifestyle should be NO.1 on your list of making a difference , a massive difference in the way you think & feel…without that your beating around the bush and wasting precious time…time i don't think you have…you HAVE to start at the root of the problem.
Right to the point man! I love it! That you Dr. Berg!
When is the best time to take Cholesterol tablet, in the morning or in the evening,
You may be interested to know despite living in the Mediterranean, we have the lowest vitamin D levels!!
GOD within u.
Reiki and energy healing is also a great way to lower cortisol = 1 hr feels like a 2 week vacation. I was a lifelong atheist until my fist treatment when i was 42 yrs old. But do ask Jesus to protect and fill you with his divine love before the treatment whether you believe in him or not just to be safe.
No wonder I'm starting to look like "Humpty Dumpty," My "GH" level has bottomed out!
Not easy to avoid people who stress you out if you’re married to them.
Dr. B, you are the man!
I love you're shows.
Thank you.
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.
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.
Informative!
Yeah I learned a lesson in life watch who you marry 🤦🏻♂️ stress every day
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?
Dr berg looks like a bum here compared to 2019. =)
could you do a video on NMN anti aging supplements?? much appreciated
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 🙁
Ya I wish we could avoid stressful people at home & work! Lol haha ha
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…
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.
IgF in COLOSTRUM! 🙂
What is the best time to get the sunlight? Some people says in the early morning when sun rises? Please answer
why calcium carbonate is bad?
Please advise we promote Oxytocin…
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.
My work environment is top stress producer.
I need 6 months sleeping in the beach.
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
walking
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
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.
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…
What are your thoughts on B pollen for vitamin B1??
You are awesome! I'm loving your videos and learning so much!
Get a divorce asap!
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.
My health frustrations are producing cortisol as we speak!!!! 🤪🤪 btw…we have a chain of grocery stores in SC named IGF!!!!!
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.
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.
Avoid Mother In Law cheeeeeeeeck , drs order!
Just in a knick of time!
'Avoid hostile people'. So get rid of my kids… got it! 🙂
Ashwagandha gets rid of cortisol, too!
Thank u doctor, nice information.during menopause why cortisole level increases
Why not calcium carbonate?
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!
Who can eat 7 to 10 cups of salad a day? I find it very hard to do 😳
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.
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!
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?.?
Another great video!!!
Can you get some sun without going to the beach?
DR B always says the videos are down below but they never are. Sad face.
Interesting… I wonder if the body reduces growth hormone as we age on purpose to prevent organs and tissues from growing too large.
IF YOU HAVE CHRONIC KIDNEY DISEASEAND ENLARGED PROSTATE CAN I USE ALPHAVIRIL TABLETS
Love your style thank you. I'm on my way to the beach (6 months)Dr. Orders!!!
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
Every single Dr Berg video…
7-10 cups of salad per day.
🥗
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?
Dr How can a coeliac sufferer lower
Here is a video that really helps thanks
Dr. you're a legend. Thanks for all of the imformations 🙏
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 ….
Jst saw another video where he says walking is NOT good for lowering cortisol. Wow
What of your body no longer makes enough cortisol?
6 months of sun and sleep, where to sign PogChamp
Trump!
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?
The 🌞 here in AZ will vaporize you😆 Doc. Can't wait to try your products.
How to lower cortisol..listen to this Dr speak.
Potassium +vitamine K2 +vitamine D3
no, you were not kidding about six months at the beach. modern life is death. extended vacations and sabbaticals are essential.
Yup! This confirms it – people are the source of my stress!!
Also I love your voice, Dr Berg, so very soothing!
My son has to take 1500mg of magnesium 3x a day an his level is still low do to chemotherapy thirty years ago.
My fasting cortisol was 6.5 seems low. I feel terrible
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.
I am so grateful for this video. Gained a whole lot of valuable information. Thank you ever so much
If your cortisol levels are high and it causes insomnia, how do you get good sleep to lower it?
What if leaving the person causing me stress… gives me more stress?? Fml