Day 12 ❍ Adaptogens & Ayurveda
Adaptogen.
It’s a nice word, isn’t it? It sounds kind of smart—like something that’s good for you. Or maybe it'd be a good name for your dog… if you’re some woo woo chic from LA. But what is it really?
Adaptogens are naturally occurring substances and compounds that help your body adapt to stress and buffer its effects. Interestingly, behaviors like breathwork can also have adaptogenic effects on the body. These tools have been used for centuries in Ayurvedic medicine and are incredible allies for overall health and resilience.
Adaptogens work in three primary ways and we’ll dive into each:
Food
Supplements
Behavior
Food
Did you know certain foods are naturally adaptogenic? They contain vitamins and micronutrients that help reduce the oxidative stress that damages cells as we age. This happens by lowering the production of ‘reactive oxygen species,’ which can disrupt our systems over time.
Adding adaptogenic foods to your meals is one of the simplest, most holistic ways to support your body. Dark leafy greens and cruciferous vegetables like broccoli, kale, and Brussels sprouts are some of the best options. However, many of these nutrients are heat-sensitive. If you’re cooking these veggies and notice the water changing color, include that broth in your meal to retain the benefits.
While food is an incredible resource, keep in mind that you may need to consume large amounts for a significant effect. Pairing these with supplements or adaptogenic behaviors can maximize their benefits.
Supplements
With so many options available, it can be hard to decide which supplements to take. Neuroscience expert Andrew Huberman recommends three adaptogens with evidence-backed benefits:
Ashwagandha: Widely recognized for reducing cortisol levels, this root supports stress relief, better sleep, and overall balance. It’s best taken at night as cortisol naturally drops in the evening. Think of ashwagandha as the new glass of wine before bed—minus the hangover.
Lion’s Mane: This mushroom has been praised for enhancing memory and creativity. Take it in the morning or during the day for a brain boost.
Chaga: High in antioxidants, chaga promotes energy and supports your immune system. It’s versatile and can be taken at any time of day.
How to Take Supplements
When taking adaptogens, use them on an as-needed basis: try them for 4-6 weeks during periods of need, then take a 2-4 week break to assess how your body feels. Always consult a doctor if you’re unsure about interactions with other medications.
For more details, check out Huberman’s talk on adaptogens here.
Behavior
One of the most powerful—and free—adaptogens is your breath. Breathwork can immediately shift your body from a state of stress to calm. Deep, intentional breathing helps regulate the nervous system and lowers cortisol.
Ayurvedic Resources
For even more holistic tools, check out my Ayurvedic resources page. From dry brushing to oil pulling, I’ve included tips, recommended products, and recipes to support your wellness journey. Explore Ayurvedic tools here.
ACTIONS
🥗 Add 2-4 servings of dark leafy greens or cruciferous vegetables to your meals (don’t overcook, and drink the broth!).
🌿 Try ashwagandha at night for stress relief and better sleep. This one is potent—start with 2-4 drops and adjust as needed. Order here.
🍄 Experiment with Lion’s Mane and Chaga supplements individually to see how your body responds.
🌱 Bonus: Try Holy Basil (Tulsi)—it’s great for reducing anxiety and supporting immune health.
LISTEN
Want to dive deeper? Listen to Huberman’s talk on adaptogens here.
Rest & Digest Sound Bath (20-min)
Great for day or night
“Right now, it’s like this. May I be at ease.”
RECIPE INSPO
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