Adrenal Recovery Protocol (HPA Axis Restoration)

Testing: 4-point salivary cortisol (morning, noon, evening, night) to assess daily rhythm, DHEA-S, pregnenolone, consider DUTCH test for comprehensive adrenal/sex hormones

Sleep optimization: Absolute priority - 8-9 hours, consistent schedule, dark room, no screens 2 hours before bed, magnesium glycinate 400-600mg before bed, glycine 3g, melatonin 1-3mg if needed

Blood sugar stability: Eat within 30 minutes of waking, protein at every meal (20-30g), avoid refined carbs/sugar, don't skip meals, small snack before bed if waking at night

Adaptogenic herbs (based on cortisol pattern): High cortisol: Phosphatidylserine 300-600mg at night, holy basil 600mg 2x/day, magnolia bark 250mg

Low cortisol: Rhodiola rosea 200-400mg AM, Panax ginseng 400mg AM, cordyceps 1-3g AM, licorice root 300-900mg AM (raises cortisol - avoid if hypertensive)

Balanced support: Ashwagandha KSM-66 600mg 2x/day (modulates - lowers if high, supports if low)

Vitamin C: 2-3g daily in divided doses (adrenals have highest concentration of vitamin C, needed for cortisol production)

B-vitamins: Methylated B-complex (B5 especially important for adrenals - 500mg)

Magnesium: 400-800mg daily (most people deficient, needed for HPA axis)

Salt: If low cortisol/low blood pressure, increase unrefined sea salt (adrenal insufficiency causes salt wasting)

Stress management: Non-negotiable - meditation, deep breathing, therapy, reduce stressors, say no more often, boundaries

Exercise adjustment: If in burnout phase (flat cortisol), only gentle exercise (walking, yoga) - no HIIT or overtraining. As recovery progresses, gradually add intensity

Caffeine: Reduce or eliminate temporarily (whips exhausted adrenals), transition to green tea or decaf

Pregnenolone/DHEA: If very low, supplement pregnenolone 25-50mg AM, DHEA 10-25mg AM (after testing - don't supplement blind)

Avoid: Chronic stress, overtraining, under-eating, stimulants, alcohol