September hits like a wall.

Alarms screaming at 6 AM. Traffic jams. Parents juggling school schedules while rushing back to office jobs.

The universal reaction ? Stress is the enemy.

But that's a big mistake.

Stress is not a glitch in evolution. It's a generalized system designed to mobilize your brain and body.

In the right dose, it's the force that :

• pushes you to PR a workout,

• makes you alert before a presentation,

• and keeps you sharp in high-stakes situations.

After months diving deep into research and testing protocols, we at Lucis are happy to share our conclusions.

Here's what science tells us about stress.

How stress actually works

When we face stress, our body releases 2 hormones :

• Epinephrine (adrenaline)

• And cortisol. (They're released whether the stress is a physical danger or psychological pressure)

  

1/ Epinephrine is the fast trigger that :

• Speeds up heart rate and breathing,

• Redirects blood to your muscles,

• Sharpens focus and creates the urge to act. (It also boosts immunity and memory)

2/ Cortisol is slower but longer-lasting. It mobilizes glucose to fuel the brain and body, and runs a "triage program" that pauses growth, digestion, and reproduction so resources go toward survival.

(It usually peaks in the morning to wake you up and falls at night)

If you prefer: adrenaline gives the spark and cortisol provides the fuel. 🔥

In the short term, this system helps us perform.

But when it runs chronically, it starts to break us down (bringing fatigue, inflammation, and hormone imbalances).

Why I started measuring my stress

Whether you're :

• An entrepreneur launching a startup,

• An athlete preparing for competition,

• A student during exam period,

• Or a parent juggling work and family life

We all face periods of intense pressure.

Smart tracking starts with the right biomarkers.

Here are the 3 that matter most :

1. Cortisol

2/ hs-CRP (the inflammation indicator)

Reminder: Measures how much chronic stress is literally inflaming your body. Optimal levels are below 1.0 mg/L, with levels above 3.0 mg/L, with elevated levels linked to heart disease and accelerated aging.

3/ HRV (the recovery indicator)

HRV describes the change in the intervals between 2 heartbeats. It is measured in milliseconds. The greater the variability (i.e. the more different the individual distances are from each other), the better.

Here you can see how HRV is calculated from an ECG:

Reminder: Higher numbers (typically 30-60ms for most adults) indicate that your nervous system recovers well from stress.

At the same time, lower HRV signals that you're stuck in a chronic stress mode and need recovery.

Measuring these biomarkers is the first step.

The second is optimizing.

3/ Strategies to raise your stress threshold

Story time: From March to May 2025, the Lucis team went to San Francisco to participate in YCombinator (a 3-month startup accelerator known for its relentless pace).

The calm before the storm.

It was the perfect environment to test stress optimization techniques in real-world conditions. Here's what actually worked :

1/ Breathwork

The Physiological Sigh (Huberman's favorite) :

Activates the vagus nerve and shifts you from sympathetic to parasympathetic dominance.

It also engages the parafacial nucleus, relaxing the jaw and aiding clearer speech.

• Double inhale through your nose (long inhale, then a second shorter inhale)

• Long, slow exhale through your mouth

• Repeat 1-3 times

A recent study shows it works best when performed for 5 minutes a day [3].

Heart Rate Coherence:

Synchronizes the heartbeat with the breathing.

According to research, longer, controlled exhales enhance parasympathetic activity, thereby increasing HRV [4].

PS: Members of our WhatsApp community recently discussed these techniques (and many other topics) extensively. Join them here!

Music Engaging with music you enjoy for 10-30 minutes daily improves HRV, mental, and physical well-being.

This effect arises from the enjoyment but also from the enhanced breathing patterns induced by active listening [5]

2/ Strategic Supplementation

Cut stimulants: I avoided caffeine intake 8–12 hours before bedtime to prevent sleep disruption and ensure better sleep architecture (including slow-wave and REM sleep)

Magnesium bisglycinate (before bed). This chelated form crosses the blood-brain barrier and activates GABA (your brain's primary inhibitory neurotransmitter) receptors, promoting relaxation without grogginess.

L-Theanine for calm focus. It activates alpha brainwaves (relaxed alertness) and supports GABA production. A 2008 study shows that mixing 100 mg of L-Theanine to 50 mg of caffeine enhances focus and reaction time. [6]

Melatonin (use with caution): can reduce anxiety and stress but is typically supplemented at outrageously high doses, which can lead to impaired reproduction and "pseudo adrenal insufficiency syndrome".

Adaptogen plants :

Ashwagandha: a powerful root used for centuries in Ayurvedic medicine. It modulates the HPA axis, reduces cortisol levels up to 27.9% and enhances GABAergic signaling [7].

Rhodiola: a high-altitude plant from Scandinavia, Siberia, and Tibet. Contains rosavins and salidrosides that improve mood neurotransmitters (serotonin, dopamine, norepinephrine) and regulate the HPA axis. [8]

Avoid: Black licorice, due to its compound glycyrrhizin, can increase cortisol and blood pressure, and decrease testosterone and estrogen, making it counterproductive during chronic stress or when optimizing sex hormones.

3/ Social connection

The power of community during high-stress periods cannot be overstated.

Research from Italy's Blue Zones (regions where people live exceptionally long, healthy lives) reveals that strong social bonds are one of the most powerful predictors of longevity and stress resilience. [9]

In these communities, elderly people remain integrated into daily social life, sharing meals, stories, and responsibilities with younger generations.

This isn't just cultural. It's biological.

Studies show that trust and recognition in social interactions release amazing neuromodulators : ⋅ Oxytocin (the "bonding hormone") ⋅ And serotonin (the "mood stabilizer")

Both help regulate immune responses and facilitate stress recovery. [10][11]

Conversely, social isolation reduces oxytocin signaling and increases stress responses in the brain, which can promote anxiety, fear, and social withdrawal [12].

**During your own high-pressure periods: **- Maintain regular contact with friends and family (even if brief)

• Create micro-communities (study groups, workout partners, or professional peer groups)

• Schedule non-negotiable social time (shared meals, walks, or regular check-ins)

Your stress threshold is also collective.

Conclusion : The goal isn't 0 stress.

It's measured, optimal stress that helps you focus and perform. This optimal stress level is often called "eustress". And when you can track your cortisol, inflammation, and HRV, it's way easier to reach it. Curious about your own stress biomarkers?

Until next week,

Edition #03 of our "Back to school reset" September series will explore how we can avoid the daily fast delivery and eat well while being busy.

Don't just wait - START NOW.

Forward this to a friend who struggles with routines, or book a Lucis test to understand your unique biology and rhythms.

Be well,

Lucis team 💚

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Sources:

[1] Dhabhar FS. The short-term stress response - Mother nature's mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Front Neuroendocrinol. 2018 Apr;49:175-192. doi: 10.1016/j.yfrne.2018.03.004. PMID: 29596867; PMCID: PMC5964013. https://pmc.ncbi.nlm.nih.gov/articles/PMC5964013/

[2] Cahill L, Alkire MT. Epinephrine enhancement of human memory consolidation: interaction with arousal at encoding. Neurobiol Learn Mem. 2003 Mar;79(2):194-8. doi: 10.1016/s1074-7427(02)00036-9. PMID: 12591227. https://pubmed.ncbi.nlm.nih.gov/12591227/

[3] Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895

[4] Ashhad, S., Kam, K., Del Negro, C. A., & Feldman, J. L. (2022). Breathing Rhythm and Pattern and Their Influence on Emotion. Annual Review of Neuroscience, 45, 223–247. https://doi.org/10.1146/annurev-neuro-090121-014424

[5] Kulinski, J., Ofori, E. K., Visotcky, A., Smith, A., Sparapani, R., & Fleg, J. L. (2022). Effects of music on the cardiovascular system. Trends in Cardiovascular Medicine, 32(6), 390–398. https://doi.org/10.1016/j.tcm.2021.06.004

[6] Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193-198. https://pubmed.ncbi.nlm.nih.gov/18681988/

[7] Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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 Journal of Medical Research, 136(6), 969-980. https://pubmed.ncbi.nlm.nih.gov/23439798/

[8] Ivanova Stojcheva E, Quintela JC. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules, 27(12):3902. doi: 10.3390/molecules27123902

[9] Poulain M, Pes GM, Grasland C, Carru C, Ferrucci L, Baggio G, Franceschi C, Deiana L. Identification of a geographic area characterized by extreme longevity in the Sardinia island: the AKEA study. Exp Gerontol. 2004 Sep;39(9):1423-9. doi: 10.1016/j.exger.2004.06.016. PMID: 15489066. https://pubmed.ncbi.nlm.nih.gov/15489066/

[10] Feldman R. Oxytocin and social affiliation in humans. Horm Behav. 2012 Mar;61(3):380-91. doi: 10.1016/j.yhbeh.2012.01.008. PMID: 22285934. https://pubmed.ncbi.nlm.nih.gov/22285934/

[11] Young SN, Leyton M. The role of serotonin in human mood and social interaction. Insight from altered tryptophan levels. Pharmacol Biochem Behav. 2002 Apr;71(4):857-65. doi: 10.1016/s0091-3057(01)00670-0. PMID: 11888576. https://pubmed.ncbi.nlm.nih.gov/11888576/

[12] Neumann ID, Landgraf R. Balance of brain oxytocin and vasopressin: implications for anxiety, depression, and social behaviors. Trends Neurosci. 2012 Nov;35(11):649-59. doi: 10.1016/j.tins.2012.08.004. PMID: 22974560. https://pubmed.ncbi.nlm.nih.gov/22974560/