Optimize your energy and sleep by triggering a morning cortisol spike (through sunlight exposure, hydration, and exercise) and ensuring it remains low in the evening by avoiding late-night exercise or by using calming techniques.

noli's read

The natural cortisol spike upon waking is scientifically validated as a key lever for vitality, and the use of daylight to synchronize this rhythm is supported by a consensus of experts (Stalder et al., 2016, systematic review). Regarding caffeine, a randomized controlled trial (Lovallo et al., 2005) confirms that regular consumers develop a tolerance, which significantly diminishes its stimulating effect on this hormone. Similarly, the ability of licorice root to prolong the presence of the energy hormone in the body is documented by clinical studies (such as Methlie et al., 2011) which show that it slows its natural deactivation. Conversely, the idea that evening exercise systematically blocks sleep is exaggerated: a meta-analysis (Stutz et al., 2019) demonstrates that nocturnal exercise does not impair sleep quality, unless it is of extreme intensity and performed less than an hour before bedtime. Finally, the use of grapefruit to regulate this cycle lacks solid clinical evidence in healthy individuals.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022