Articles, Blog

How to Lower Cortisol

August 14, 2019

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.


  • Reply Anthony Delgado March 15, 2019 at 7:34 pm

    Thank you ?

  • Reply Matt 3rdEyeGuy March 16, 2019 at 8:35 am

    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

  • Reply mellen March 16, 2019 at 12:46 pm

    How much K2 with d3(4K iu’s)

  • Reply Kay B March 18, 2019 at 1:10 pm

    I don’t hear you mention magnesium much doc

  • Reply Mary Jane March 19, 2019 at 11:52 pm

    What about new chapter holy basil does that work or is it a placebo?

  • Reply johnbu1981 March 22, 2019 at 2:38 am

    Dr Berg what do you think about peptides? They will raise IGF-1 levels and GH indirectly correct?

  • Reply maccas NZ March 27, 2019 at 3:24 am

    Oh the dry humor!

  • Reply Lucusha March 28, 2019 at 10:20 am

    Can acupuncture have the same effect as acupressure?

  • Reply R D April 1, 2019 at 3:55 pm

    What about when the negative people are at work ?

  • Reply Bianca Neve April 2, 2019 at 10:46 pm

    My belly is always bloated not matter where I am going. Very often when i walk my belly is growing too

  • Reply Irwan Santoso April 3, 2019 at 6:37 am

    having lots of $$ will dissolve the stress in an instant

  • Reply Digital Cyclone April 3, 2019 at 11:20 am

    okay but why did you write all the "avoids" in invisible ink

  • Reply 4umata April 5, 2019 at 6:40 am

    10 000UI d3 + 4700mg K, isn't that quite rough on your kidneys?

  • Reply Northeast Reaper April 6, 2019 at 11:56 am

    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.

  • Reply Black Death 1347 April 10, 2019 at 7:04 am

    "Avoid people who stress you out?" Looks like I'm going to have to spend the rest of my days in a cave.

  • Reply Freedom Forever April 10, 2019 at 4:28 pm

    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 .

  • Reply CLAU , April 10, 2019 at 6:39 pm

    Find your most comfy pillow ?

  • Reply Courtney Faith Bryant April 11, 2019 at 12:40 am

    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.

  • Reply In Your Face, Guitar ! April 13, 2019 at 6:18 am

    LOL…thanks for that tip. Over the last 45 years I've quit many jobs and dumped many friends because of the stress.

  • Reply AGENTARMES April 17, 2019 at 2:04 pm

    i quit my job and live on a vitamin beach now w hippies

  • Reply Umm-e- Ismu April 18, 2019 at 1:00 pm

    How much vit K with vitamin D3?

  • Reply jacque11ne A. April 18, 2019 at 2:00 pm

    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?

  • Reply Pranay Sahgal April 21, 2019 at 9:08 am

    A truely scientific approach ! Very genuine person Dr Berg and very knowledgeable ?

  • Reply dave jackson April 23, 2019 at 9:58 am

    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 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 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.

  • Reply Alesia Koch April 24, 2019 at 12:04 am

    Right to the point man! I love it! That you Dr. Berg!

  • Reply L161115j April 24, 2019 at 5:19 pm

    When is the best time to take Cholesterol tablet, in the morning or in the evening,

  • Reply Helena A April 26, 2019 at 11:58 am

    You may be interested to know despite living in the Mediterranean, we have the lowest vitamin D levels!!

  • Reply Monika Huber April 26, 2019 at 5:40 pm

    GOD within u.

  • Reply Ncyim April 29, 2019 at 1:16 pm

    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.

  • Reply dd kaye April 30, 2019 at 4:37 am

    No wonder I'm starting to look like "Humpty Dumpty," My "GH" level has bottomed out!

  • Reply Justine Pree April 30, 2019 at 8:27 am

    Not easy to avoid people who stress you out if you’re married to them.

  • Reply For The Love of Music May 2, 2019 at 10:25 pm

    Dr. B, you are the man!

  • Reply Delma Quezada May 5, 2019 at 7:23 pm

    I love you're shows.
    Thank you.

  • Reply Spooky Boo's Scary Story Time May 7, 2019 at 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.

  • Reply Driven Dork May 8, 2019 at 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.

  • Reply Christina B May 12, 2019 at 12:02 am


  • Reply The Nuday Tv May 12, 2019 at 1:56 am

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

  • Reply Sarban Sengupta May 13, 2019 at 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?

  • Reply msk64 May 19, 2019 at 12:56 am

    Dr berg looks like a bum here compared to 2019. =)

  • Reply fistroller May 27, 2019 at 1:58 am

    could you do a video on NMN anti aging supplements?? much appreciated

  • Reply Neko Aisuru May 28, 2019 at 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 🙁

  • Reply Sheri desmarais May 30, 2019 at 12:00 am

    Ya I wish we could avoid stressful people at home & work! Lol haha ha

  • Reply deadbyAnthrax June 1, 2019 at 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…

  • Reply slambangwallop June 3, 2019 at 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.

  • Reply FreeEnergyTech1 June 4, 2019 at 5:05 am

    IgF in COLOSTRUM! 🙂

  • Reply Rafiq Rahman June 5, 2019 at 4:04 pm

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

  • Reply Aya Kal June 6, 2019 at 10:19 am

    why calcium carbonate is bad?

  • Reply Carlton Stephenson June 7, 2019 at 3:53 pm

    Please advise we promote Oxytocin…

  • Reply Jacqueline Gutierrez June 9, 2019 at 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.

  • Reply Nitro Needy June 10, 2019 at 12:28 am

    My work environment is top stress producer.

    I need 6 months sleeping in the beach.

  • Reply Codependency Recovery June 10, 2019 at 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

  • Reply L. J. June 11, 2019 at 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.

  • Reply Dman 1 June 12, 2019 at 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…

  • Reply Tranquil Traveler June 13, 2019 at 5:51 pm

    What are your thoughts on B pollen for vitamin B1??

  • Reply Anna nicholson June 16, 2019 at 3:56 am

    You are awesome! I'm loving your videos and learning so much!

  • Reply Meeean Azz June 16, 2019 at 8:08 am

    Get a divorce asap!

  • Reply Meeean Azz June 16, 2019 at 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.

  • Reply Elvis Edge RR Woodward June 16, 2019 at 11:12 am

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

  • Reply Mansoor Bughio June 16, 2019 at 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.

  • Reply Amanda Moratis June 17, 2019 at 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.

  • Reply Steph Berkey June 19, 2019 at 11:11 pm

    Avoid Mother In Law cheeeeeeeeck , drs order!

  • Reply KJ June 23, 2019 at 4:09 pm

    Just in a knick of time!

  • Reply Manny Lozano June 23, 2019 at 7:19 pm

    'Avoid hostile people'. So get rid of my kids… got it! 🙂

  • Reply ILoveTrump June 25, 2019 at 9:49 pm

    Ashwagandha gets rid of cortisol, too!

  • Reply Surekha Mandke June 26, 2019 at 1:45 pm

    Thank u doctor, nice information.during menopause why cortisole level increases

  • Reply mushroomsteve June 26, 2019 at 5:36 pm

    Why not calcium carbonate?

  • Reply tyson2mk !! June 27, 2019 at 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!

  • Reply kenny ross June 30, 2019 at 2:06 am

    Who can eat 7 to 10 cups of salad a day? I find it very hard to do ?

  • Reply rexandroza June 30, 2019 at 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.

  • Reply Brian P. June 30, 2019 at 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!

  • Reply Mr Kurd July 2, 2019 at 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?.?

  • Reply Terry Aguirre July 6, 2019 at 1:39 pm

    Another great video!!!

  • Reply cominatcha July 7, 2019 at 12:07 am

    Can you get some sun without going to the beach?

  • Reply Admin 2018 July 7, 2019 at 11:11 am

    DR B always says the videos are down below but they never are. Sad face.

  • Reply citizendc9 July 9, 2019 at 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.

  • Reply MOMPATI RAMAKOKO July 9, 2019 at 2:45 pm


  • Reply T July 11, 2019 at 3:14 pm

    Love your style thank you. I'm on my way to the beach (6 months)Dr. Orders!!!

  • Reply JERRY FRIEDMAN July 13, 2019 at 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

  • Reply No Labels July 14, 2019 at 1:01 pm

    Every single Dr Berg video…

    7-10 cups of salad per day.

  • Reply John Coleman July 17, 2019 at 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?

  • Reply Emmanuel John July 18, 2019 at 11:14 am

    Dr How can a coeliac sufferer lower

  • Reply Cherfi Nissa July 18, 2019 at 3:49 pm

    Here is a video that really helps thanks

  • Reply Gede Eka July 20, 2019 at 5:21 pm

    Dr. you're a legend. Thanks for all of the imformations ?

  • Reply Mary Murdock July 21, 2019 at 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 ….

  • Reply Vijay Iyer July 22, 2019 at 1:19 am

    Jst saw another video where he says walking is NOT good for lowering cortisol. Wow

  • Reply Laurie Thayne July 23, 2019 at 12:18 am

    What of your body no longer makes enough cortisol?

  • Reply boomshine7 July 23, 2019 at 10:11 am

    6 months of sun and sleep, where to sign PogChamp

  • Reply malhotra roger July 24, 2019 at 4:38 am


  • Reply Eugene Rojas July 28, 2019 at 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?

  • Reply Laurie Borbon July 30, 2019 at 12:08 am

    The ? here in AZ will vaporize you? Doc. Can't wait to try your products.

  • Reply Josh Williams July 30, 2019 at 10:23 pm

    How to lower cortisol..listen to this Dr speak.

  • Reply Dr Brain July 31, 2019 at 10:00 am

    Potassium +vitamine K2 +vitamine D3

  • Reply trapper kcmo August 2, 2019 at 2:50 pm

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

  • Reply Tanya Wieczorek August 2, 2019 at 3:08 pm

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

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

  • Reply Donna Rudolph August 6, 2019 at 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.

  • Reply Ally Mantikas August 9, 2019 at 3:03 am

    My fasting cortisol was 6.5 seems low. I feel terrible

  • Reply helenevienna August 11, 2019 at 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.

  • Reply Nish Nish August 11, 2019 at 6:46 am

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

  • Reply Leslie Klinehamer August 12, 2019 at 6:29 pm

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

  • Reply ss... August 13, 2019 at 9:04 am

    What if leaving the person causing me stress… gives me more stress?? Fml

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