LH128 — Cracking the Cortisol Code: From Stress Response to Stress Relief with Dr. Greg Hammer

In this episode, Karel and Paige chat with Dr. Greg Hammer as he delves into the intricate relationship between cortisol levels and stress management. Highlighting cortisol's role as a hormone produced in response to stress by the adrenal glands. Dr. Hammer emphasizes the distinction between acute stress versus chronic stress. Acute stress can prompt a temporary rise in cortisol and be adaptive whereas chronic stress can lead to sustained elevated cortisol levels and have detrimental health effects.

Dr. Hammer introduces the GAIN practice (gratitude, acceptance, intention, and non-judgment) as a multifaceted approach to mitigate stress and regulate cortisol levels. He underscores the importance of incorporating deep breathing exercises and mindfulness techniques to counteract the acute stress response and promote overall well-being.

Dr. Hammer also explains how the GAIN practice can be applied in healthcare settings, and how healthcare professionals can integrate these principles into their work routines. He sheds light on how cultivating gratitude, acceptance, intention, and non-judgment can enhance resilience and foster compassionate care to patients amidst the demands of their profession.

This episode provides crucial insights into understanding cortisol's impact on stress and health, offering actionable strategies for individuals and healthcare professionals alike to effectively manage stress and optimize well-being.

Quote from this episode:

“Research your own experience. Absorb what is useful, reject what is useless, add what is essentially your own” - Bruce Lee

Episode Resources

Key Takeaways:

Cortisol's Role in Stress Response: Cortisol, produced by the adrenal glands, reacts to stress. While acute stress can temporarily increase cortisol levels, chronic stress can have negative health implications.

The GAIN Practice for Stress Management: The GAIN practice—gratitude, acceptance, intention, and non-judgment—offers a comprehensive approach to managing stress. By integrating deep breathing and mindfulness techniques, individuals can reduce stress and regulate cortisol production.

Incorporating GAIN into Daily Routine: Consistent practice of the GAIN method, particularly in the morning or before bed, can establish it as a habit. This regular integration fosters a positive mindset and reduces stress throughout the day.

GAIN's Application in Healthcare: Healthcare professionals can leverage the GAIN practice to navigate their demanding roles. By cultivating gratitude, acceptance, intention, and non-judgment, they can sustain resilience and deliver compassionate care to patients and families.

Understanding Cortisol Regulation: Dr. Hammer elucidates the intricate regulatory system governing cortisol. Similar to other hormones, cortisol undergoes processes of stimulation, production, secretion, and suppression under normal circumstances.

Effective Stress Neutralization: Dr. Hammer highlights the efficacy of slow, deliberate breathing in neutralizing the stress response. This straightforward practice can effectively manage stress and induce relaxation.

Implementing the GAIN Practice: Dr. Hammer introduces the GAIN practice as a brief morning routine, emphasizing steps such as opening blinds, finding comfort, closing eyes, and focusing on breath. This practice promotes gratitude, acceptance, intention, and non-judgment as pillars for stress reduction and cortisol management.

Chapters:

00:00 Introduction
02:22 Dr. Greg Hammer’s Background
06:16 Understanding Cortisol Levels and the Acute Stress Response
09:47 The Effects of Chronic Elevated Cortisol Levels
14:57 Reducing Stress and Lowering Cortisol Levels with the GAIN Practice
32:12 Building the GAIN Practice into Daily Habits
27:08 When to Get Professional Help For Mental Health
40:12 The GAIN Practice and its Relevance to Healthcare P