Rhodiola, Tongkat Ali, Shilajit, and Pregnenolone supplement stack — HPA axis cortisol and testosterone support ingredients

The HPA Axis Stack: What Rhodiola, Tongkat Ali, Shilajit, and Pregnenolone Actually Do to Your Stress Hormones

Over the past few years, a handful of ingredients have shown up with unusual consistency across the most-cited conversations in the performance and longevity space — on podcasts, in protocols, and in peer-reviewed research. Rhodiola rosea. Tongkat Ali. Shilajit. Pregnenolone. Zinc picolinate.

These aren't trend ingredients. They keep appearing because they all converge on the same physiological system: the hypothalamic-pituitary-adrenal (HPA) axis — the central command circuit that regulates cortisol, stress adaptation, and downstream sex hormone production.

This post breaks down what the research actually says about each ingredient, why they've attracted so much attention across the performance and biohacking community, and how they interact with one another at the molecular level.

The Cortisol-Testosterone Relationship: Why They Can't Be Separated

Cortisol and testosterone share a precursor. Both are steroid hormones synthesized from cholesterol via pregnenolone — what researchers call the "first committed step in steroidogenesis." This shared origin creates a biological tension: chronic cortisol elevation can suppress gonadal hormone production by diverting steroidogenic precursors toward the glucocorticoid pathway and by directly inhibiting luteinizing hormone (LH) pulsatility at the pituitary level.

The practical implication is that cortisol management and hormone optimization are not separate projects. They are the same project approached from different angles.

Dr. Peter Attia — physician, longevity researcher, and host of The Drive podcast — has stated publicly that "keeping cortisol levels in check requires the most work" in his hormone optimization practice, noting that the interplay between glucocorticoids and metabolic health is one of the most underappreciated areas of preventive medicine. His Episode #256: The Endocrine System covers the adrenal-gonadal axis in clinical depth. [13]

Rhodiola Rosea: The Cortisol Awakening Response and HPA Axis Modulation

What does rhodiola rosea do for cortisol?

Rhodiola rosea is a Siberian adaptogen whose primary active compounds — rosavins and salidrosides — have been shown to modulate HPA axis activity rather than simply suppressing or elevating cortisol. This distinction matters: unlike glucocorticoid-blocking compounds, rhodiola appears to normalize cortisol patterns, attenuating hyperactivity of the HPA system under chronic stress conditions.

A randomized, double-blind, placebo-controlled trial of 60 individuals diagnosed with stress-related fatigue syndrome found that 576 mg/day of a standardized rhodiola extract produced a statistically significant reduction in the cortisol awakening response compared to placebo after 28 days — without the sedation or rebound typically associated with cortisol-suppressing interventions. The cortisol awakening response (CAR) is considered one of the most sensitive biomarkers of HPA axis function and burnout. [1]

The salidroside fraction specifically has been shown to regulate HPA axis activity via inhibition of pro-inflammatory signaling (P2X7/NF-κB/NLRP3 pathway), helping restore homeostasis disrupted by chronic stress exposure. [2]

What have performance experts said about rhodiola?

Dr. Andrew Huberman (Stanford neuroscientist, host of the Huberman Lab podcast) has discussed rhodiola as part of his personal protocol on multiple occasions. In an episode co-developed with Dr. Andy Galpin, Huberman described taking 100–200 mg before high-intensity training, citing its ability to reduce perceived effort and support post-exercise cortisol regulation. His episode "How to Control Your Cortisol & Overcome Burnout" also covers rhodiola in the context of HPA axis recovery. [3]

Dave Asprey — founder of Bulletproof and one of the first figures to popularize biohacking — has publicly listed rhodiola rosea as a core component of his adrenal support stack. In his published adaptogen guide, he notes that rhodiola's effectiveness appears dose-dependent over time, with benefits compounding in longer-term users — and that mega-dosing is counterproductive. [14]

Bryan Johnson's publicly documented Blueprint protocol includes Rhodiola Rosea (200–400 mg) alongside ashwagandha as part of his daily stress-regulation stack. [4]

Tongkat Ali (Eurycoma longifolia): Cortisol-to-Testosterone Ratio and LH Signaling

What does tongkat ali do for cortisol and testosterone?

Tongkat Ali (Eurycoma longifolia), also called Longjack, works through a different mechanism than rhodiola. Its primary bioactive compound, eurycomanone, appears to influence the cortisol-to-testosterone ratio by both lowering cortisol and supporting the pituitary-gonadal axis — specifically by increasing the sensitivity and pulsatility of luteinizing hormone (LH) release, which stimulates testosterone production.

A double-blind, placebo-controlled study of moderately stressed subjects published in the Journal of the International Society of Sports Nutrition found that 200 mg/day of a water-soluble Tongkat Ali extract for 4 weeks significantly reduced salivary cortisol (−16%) and increased testosterone (+37%) compared to placebo, with the cortisol-to-testosterone ratio improving significantly in the treatment group. [5]

What have performance experts said about tongkat ali?

In Huberman Lab Podcast Episode #67 with Dr. Kyle Gillett, Huberman discussed Tongkat Ali in the context of naturally supporting the cortisol-to-testosterone ratio, publicly sharing that after incorporating it into his protocol his testosterone rose from approximately 600 ng/dL to the high 700s–low 800s. He noted taking 400 mg daily. [6] The topic was revisited in Episode #102 with Dr. Gillett. [7]

Ben Greenfield — author of Boundless and host of the Ben Greenfield Life podcast — has recommended Tongkat Ali specifically at 300 mg of a 100:1 extract concentrated for eurycomanone content, taken in two divided doses, in his published guide to natural testosterone optimization. He places it among his top-tier recommendations for hormonal performance and notes both its testosterone-supporting and libido-enhancing properties. [15]

Thomas DeLauer — whose YouTube channel has over 4 million subscribers focused on metabolic performance and hormone optimization — has covered Tongkat Ali on multiple occasions, noting in his publicly available videos that the ingredient "did work for him" in the context of natural testosterone support, and emphasizing that context, dosing, and extract quality are the critical variables. [16]

Note: The ALORI formulation uses a 100:1 extract at 200 mg. Dosage equivalency between extract concentrations varies; individuals should consult a healthcare provider regarding their specific needs.

Shilajit: Fulvic Acid, FSH, and Mitochondrial Function

What does shilajit do for hormones?

Shilajit is a mineral-rich resinous substance found primarily in Himalayan rock strata, standardized in most research-grade extracts to its primary active compound: fulvic acid. The mechanism of action for shilajit's hormonal effects runs through the pituitary-gonadal axis: research indicates that shilajit can increase follicle-stimulating hormone (FSH), which promotes downstream testosterone production.

A randomized, double-blind, placebo-controlled clinical study published in Andrologia found that subjects taking 250 mg of purified shilajit twice daily for 90 days showed significantly higher levels of total testosterone, free testosterone, and DHEA-S compared to placebo, alongside improvements in FSH levels. [8]

Separately, fulvic acid has been studied for its role in mitochondrial electron transport chain function — an effect that intersects with energy availability and the energetic cost of chronic HPA axis activation.

What have performance experts said about shilajit?

Huberman covered shilajit in his Huberman Lab episode "How to Optimize Fertility in Males & Females," discussing both its FSH-stimulating effects and its relevance to the broader hormone optimization toolkit, noting that fulvic acid content is the critical variable in shilajit quality. [9]

Ben Greenfield has incorporated shilajit into his personal daily protocol — publicly noting that he takes it each morning with his coffee or cacao drink — and has covered the fulvic acid and humic acid mechanisms in depth on his podcast episode on fringe minerals, describing shilajit as one of the most nutrient-dense substances he includes for cellular energy and hormonal support. [17]

Pregnenolone: The Steroidogenic Precursor

What is pregnenolone and why does it matter for cortisol?

Pregnenolone is the first steroid produced from cholesterol in the steroidogenesis cascade — the biochemical pathway through which the body manufactures all steroid hormones. Every steroid hormone your body makes — cortisol, DHEA, testosterone, estrogen, progesterone, aldosterone — has pregnenolone as an upstream precursor.

Under chronic stress, the body prioritizes cortisol synthesis, potentially creating a "pregnenolone steal" phenomenon in which cortisol production depletes the precursor pool available for sex hormone synthesis. Supplemental pregnenolone is hypothesized to support hormonal balance by ensuring adequate precursor availability across the full steroidogenic pathway.

Pregnenolone also has direct neurological effects: it is classified as a neurosteroid that positively modulates GABA-A receptors and is associated with cognitive function and mood stability in peer-reviewed literature. [10]

What have performance experts said about pregnenolone?

Pregnenolone was discussed in the context of hormone precursor supplementation in Huberman Lab Podcast Episode #67 with Dr. Kyle Gillett, where it was noted as one of the progestogens relevant to full-spectrum hormone optimization for both men and women. [6]

Dave Asprey has covered pregnenolone extensively in the Bulletproof corpus, referencing it as a foundational hormone precursor in his content on natural hormone balance. His framework aligns with the steroidogenesis literature: pregnenolone sits at the top of the cascade, meaning its availability influences the downstream production of every other steroid hormone in the body. [18]

The ALORI formulation uses 10 mg of micronized pregnenolone — a conservative dose appropriate for supporting baseline steroidogenic capacity.

Zinc Picolinate: The Testosterone Synthesis Cofactor

Why is zinc required for testosterone production?

Zinc is a rate-limiting cofactor in the enzymatic reactions that produce testosterone. Specifically, zinc is required for the activity of 17β-hydroxysteroid dehydrogenase (17β-HSD), the enzyme that converts androstenedione to testosterone, and for healthy pituitary secretion of LH and FSH. Zinc deficiency has been directly associated with hypogonadism; repletion in zinc-deficient individuals reliably increases testosterone levels.

Zinc picolinate — in which zinc is chelated to picolinic acid — is regarded as one of the most bioavailable forms of zinc, with picolinic acid facilitating intestinal absorption via competitive transport mechanisms.

What has Andrew Huberman said about zinc picolinate?

Huberman has publicly stated that he personally takes 15 mg of zinc picolinate daily — the same form and dose present in this formulation. He discussed zinc in the context of testosterone synthesis in his fertility episode, and clarified in a public post on X that while zinc supports testosterone synthesis, excessive supplementation beyond repletion offers no additional benefit. [11]

BioPerine®: Absorption Amplification

BioPerine® is a patented black pepper extract standardized to 95% piperine. Its mechanism is well-established: piperine inhibits intestinal glucuronidation and P-glycoprotein efflux, slowing the elimination of co-administered compounds and increasing their systemic bioavailability by 20–30%. [12] Its inclusion in a multi-ingredient formula is a signal that the formulator is thinking about absorption, not just label claims.

How These Ingredients Work Together

The coherence of this stack comes from understanding the steroidogenesis pathway as a system rather than a collection of isolated targets:

Rhodiola modulates the HPA axis upstream — blunting the chronic cortisol drive that depletes pregnenolone and suppresses LH pulsatility.
Tongkat Ali works at the LH/gonadal axis — directly supporting testosterone synthesis signaling while improving the cortisol-to-testosterone ratio.
Shilajit acts via FSH and mitochondrial support — improving hormonal signaling and providing the energetic substrate needed for robust steroidogenesis.
Pregnenolone addresses the precursor pool — ensuring that chronic stress-induced cortisol production doesn't deplete the upstream material needed for sex hormone synthesis.
Zinc picolinate provides the enzymatic cofactor for the final conversion steps in testosterone biosynthesis.
BioPerine® enhances the bioavailability of all of the above.

These aren't redundant mechanisms layered on top of each other. They're sequential interventions at different nodes of the same pathway.

The Formulation

The ingredients above are the complete formula behind Cortisol Who — ALORI's stress-hormone support formula. Rhodiola standardized to 3% rosavins and 1% salidrosides. Shilajit standardized to 50% fulvic acid. Tongkat Ali at 100:1 extract concentration. 10 mg micronized pregnenolone. 15 mg zinc picolinate. 5 mg BioPerine®.

Each ingredient is present because the mechanism is documented.

→ View Cortisol Who

Sources

References to Dr. Andrew Huberman, Dr. Kyle Gillett, Dr. Andy Galpin, Dr. Peter Attia, Ben Greenfield, Thomas DeLauer, Dave Asprey, and Bryan Johnson in this article are editorial summaries of publicly available podcast episodes, books, and published protocols. All citations link directly to original source material. No endorsement of ALORI or any ALORI product by any of the above individuals is stated or should be inferred. This article is for educational purposes and does not constitute medical advice. Consult a qualified healthcare provider before beginning any supplementation protocol.