Cortisol has become a buzzword lately, especially on social media where it’s often labeled as the enemy. From multi-level marketing (MLM) companies peddling “miracle” supplements to influencers claiming to have the cure for high cortisol, it can be hard to know what’s true. In this post, we’ll break down what cortisol is, how cortisol dysfunction occurs, and practical ways to manage it without falling for internet fads.
What is Cortisol and What Does a Healthy Curve Look Like?
Cortisol is a vital hormone, not the villain it’s often portrayed as. It’s responsible for waking you up in the morning, regulating your metabolism, managing your body’s response to stress, reducing inflammation, and supporting your immune system.
A typical cortisol curve begins with a rise in the morning, helping you feel alert and awake. Throughout the day, cortisol levels naturally decline, reaching their lowest point in the evening to help you wind down and prepare for sleep. Cortisol works inversely with melatonin, meaning as cortisol drops, melatonin increases to help you fall asleep.
However, when your body produces too much cortisol, especially at inappropriate times, problems can arise.
What is Cortisol Dysfunction?
Cortisol dysfunction occurs when your body’s cortisol production gets out of sync. Common causes include:
Chronic stress
Over-exercising or under-eating
Sleep deprivation
Obesity
IBS or gut dysfunction
Cortisol dysfunction isn't always the cause of symptoms like fatigue, weight loss resistance, or inflammation. In fact, I’ve had clients with similar symptoms who, upon testing, had normal cortisol levels. That’s why it's essential to test rather than assume.
The 3 Stages of Cortisol Dysfunction
Stage 1: High Cortisol and High DHEAIn the early stages of chronic stress, both cortisol and DHEA (another stress hormone) are elevated. If this stress is short-term, your body can recover and reset. But prolonged activation of the sympathetic nervous system can lead to further dysfunction.
Stage 2: High Cortisol and Low DHEAWhen stress becomes chronic, DHEA levels drop. Without DHEA’s protective effects, the negative impacts of high cortisol become more pronounced, leading to fatigue, mood swings, and more.
Stage 3: Low Cortisol and Low DHEAProlonged chronic stress can lead to a state often referred to as "adrenal fatigue," where both cortisol and DHEA levels are depleted. Not everyone with cortisol dysfunction reaches this stage, but it can happen.
Identifying Cortisol Dysfunction: Symptoms to Watch For
If you're dealing with cortisol dysfunction, you might notice:
Difficulty waking up in the morning
Brain fog and low energy
Poor workout recovery and performance
Gut distress and IBS-like symptoms
Reduced libido and motivation
Heightened anxiety, depression, or mood swings
Increased cravings for hyper-palatable foods
Frequent illness and a weakened immune system
Some social media diagnoses also mention symptoms like a “round face,” which can be a reference to systemic inflammation.
Testing for Cortisol Dysfunction
Symptoms alone aren’t enough to diagnose cortisol dysfunction—you need labs to confirm it. Start with a Cortisol AM test or, for more comprehensive results, request a 4-point salivary cortisol test. This test measures your cortisol levels throughout the day. DHEA can be measured through a hormone panel or with a DUTCH test, though these options may come at an out-of-pocket expense.
What You CAN Do to Support Cortisol Regulation
Healing cortisol dysfunction requires a combination of lifestyle changes, intentional supplementation, and patience. Nutrition plays a major role in cortisol regulation. It’s important to ensure you’re eating enough calories to alleviate stress on your body. For those with obesity, a calorie deficit may be appropriate, but highly active individuals, especially those engaged in high-intensity fitness, will likely benefit from eating at maintenance to support recovery. Whole, minimally processed foods are also key to maximizing your intake of micronutrients, which help your body cope with stress.
Exercise can also affect cortisol levels. High-intensity workouts like CrossFit or endurance training can spike cortisol, which is fine for most, but when dealing with cortisol dysfunction, it can add fuel to the fire. During recovery, it’s best to reduce workout intensity. Focus on moderate weight training with sufficient rest between sets, about three to four times per week, coupled with daily walking to support your body without further spiking cortisol levels.
Getting adequate sleep is essential for recovering from cortisol dysregulation. Unfortunately, cortisol dysfunction can make it hard to fall asleep or stay asleep due to feelings of being "wired but tired." You’ll want to lean into sleep optimization strategies, such as limiting caffeine intake (cutting it off 12 hours before bed), reducing blue light exposure in the evenings, and establishing a consistent wind-down routine. Supplements like magnesium glycinate can be helpful, as magnesium supports relaxation and is a micronutrient commonly depleted in cases of stress. A more targeted sleep supplement such as Legion Athletic's Lunar Sleep Aid can help with falling asleep and staying asleep.
Stress management is perhaps the most critical aspect of recovery. Developing effective coping mechanisms, like breath work, meditation, journaling, or therapy, can help regulate your stress response. Avoid using exercise as a stress reliever, as it could exacerbate cortisol dysfunction. For those with anxiety, depression, or PTSD, therapy is highly recommended as a way to build resilience and navigate stressful situations more effectively.
Lastly, supplementing with the right micronutrients can support your body's healing process. Stress depletes many vital nutrients, including magnesium, B vitamins, Vitamin C, and zinc. Supplementing with a good multivitamin and additional doses of key nutrients like omega-3s, Vitamin D, and calcium can help restore balance. Adaptogens like ashwagandha and rhodiola have also been shown to support the body’s ability to handle stress, making them great additions to your supplement regimen.
In Conclusion
Cortisol dysfunction isn’t something you can self-diagnose from social media, and it’s certainly not something that can be fixed by a quick-fix supplement. Cortisol is essential for your body, but chronic stress can throw it out of balance. The key to healing cortisol dysregulation lies in making sustainable lifestyle changes, getting proper testing, and incorporating targeted supplementation.
If you’ve learned something new or have a question about cortisol dysfunction, feel free to send me a DM on Instagram at @coachdianaleigh.
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