Key takeaways
Ongoing stress can affect sleep, energy, mood and digestion throughout the whole body.
This protocol describes nutritional support commonly used to encourage a healthy stress response through the HPA axis.
The article also explains how it differs from the Hormone and Stress Rhythm protocol, so you can tell which fits better.
Ongoing stress affects sleep, energy, mood and digestion, and many people feel it throughout their whole body. This page describes the kind of nutritional support I commonly use to support a healthy stress response.
Creating a Fullscript account is free, and you can look through every product before you decide anything.
The mechanisms this protocol supports
Your stress response is managed by the HPA axis, the communication loop between the brain and the adrenal glands that sets the daily rhythm of cortisol. When stress never lets up, many people describe feeling wired, tired or both at once.
The gut-brain axis also shapes how we handle stress, because gut microbes help produce and regulate signaling molecules that reach the brain. B vitamins and magnesium support the energy and neurotransmitter pathways that run constantly during stressful periods.
Research has linked chronic stress with disrupted cortisol rhythms, poor sleep and faster cellular aging. Adaptogenic herbs and key nutrients are commonly used to support resilience, and they work best alongside sleep, daily movement and real breaks from stress.
What is in the protocol
The exact products and directions are listed in the Fullscript plan, and here is what each one is commonly used to support.
- Cortisol Manager from Integrative Therapeutics combines ashwagandha, L-theanine, magnolia, epimedium and phosphatidylserine, which are commonly used to support a healthy evening cortisol pattern and restful sleep.
- Rhodiola is an adaptogenic herb that is commonly used to support energy, focus and resilience during periods of stress.
- Adreset from Metagenics combines cordyceps, Asian ginseng and rhodiola, which are commonly used to support stamina and a balanced stress response.
- ZenBiome Sleep from Microbiome Labs combines the probiotic strain Bifidobacterium longum 1714 with L-theanine and lemon balm, which are studied for supporting the gut-brain axis and restful sleep.
- B-Supreme from Designs for Health provides a full B complex in active forms, which supports normal energy production and nervous system function.
Related protocols you may find helpful include Hormone & Stress Rhythm.
How to use it thoughtfully
Please talk with your provider before starting, especially if you take medications, are pregnant or nursing, or have a health condition. This page does not list amounts, so follow the label or the specific guidance your provider gives you. When you can, add one product at a time so it is easier to notice how you feel.
Sleep, nourishing food, daily movement and stress care are the foundation, and supplements are meant to build on them. Ashwagandha, ginseng and some other adaptogens are not appropriate during pregnancy and can interact with thyroid, blood sugar, blood thinning, sedative and stimulant medications, so please check with your provider first.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Is the Stress and Adrenal protocol or the Hormone and Stress Rhythm protocol a better fit for me?
Could any of my current medications or supplements interact with the options discussed here?
Would any lab testing add useful information in my situation, or is it reasonable to start with daily habits?
Which one or two changes would be most worthwhile for me to focus on first?
Frequently asked questions
What is the HPA axis?
The HPA axis is the communication loop between the brain and the adrenal glands that manages cortisol and the stress response.
How is this different from Hormone & Stress Rhythm?
Hormone & Stress Rhythm focuses on the daily cortisol rhythm and methylation, while Stress and Adrenal Support is a broader adrenal and stress resilience plan.
Do I need an appointment to order these products?
No, you can create a free Fullscript account and order directly, although I always recommend checking with your own provider first, and a free 15-minute consult is available if you would like to talk it through.
Sources
- Cryan JF, et al. The Microbiota-Gut-Brain Axis. Physiol Rev 2019. PMID: 31460832. https://pubmed.ncbi.nlm.nih.gov/31460832/
- Epel ES, et al. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A 2004. PMID: 15574496. https://pmc.ncbi.nlm.nih.gov/articles/PMC534658/
- Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med 2012. PMID: 23439798. https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
- Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med 2009. PMID: 19016404. https://pubmed.ncbi.nlm.nih.gov/19016404/
- Allen AP, et al. Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers. Transl Psychiatry 2016. PMID: 27801892. https://pmc.ncbi.nlm.nih.gov/articles/PMC5314114/
Ready to see the full protocol?
Every product I use for this protocol is waiting for you in my Fullscript dispensary.
Not sure this is the right fit for you? Book a free 15-minute consult and we can talk it through together.
Educational purposes only. This page shares general information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration, and these products are not intended to replace care from your own healthcare provider. Please talk with your provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition.
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