If you’ve spent time in the gym, you’ve likely heard of cortisol.

What Is Cortisol?

Cortisol is a hormone produced by the adrenal glands. Often called the “stress hormone,” it rises when the body is under prolonged stress or anxiety.

The Problem With High Cortisol

Elevated cortisol is linked to weight gain, especially around the midsection, and can slow fat loss. Even with disciplined training and diet, progress may stall if cortisol levels remain high.

Cortisol tends to spike when：

1. During periods of intense stress or anxiety
2. Right after waking up
3. Following high-intensity workouts

Signs Your Cortisol Is Elevated

• Irritability or grogginess in the morning
• Trouble falling asleep, light sleep, or frequent waking
• Constant fatigue, poor focus, memory lapses
• Cravings for sweets or emotional eating
• Slim limbs but excess fat around the waist
• Rapid beard growth in men
• Water retention or bloating in women

Lowering Cortisol Through Diet

To reduce cortisol, support insulin production through carbohydrates. These two hormones work in opposition: more insulin, less cortisol.

Try the following:

1. Don’t skip breakfast.
2. Eat carbs after workouts. Without them, the body breaks down muscle for fuel.
3. Choose low-GI carbs. For example, sweet potatoes, oats, and brown rice to keep blood sugar stable and insulin levels steady, which helps suppress cortisol.

Lowering Cortisol Through Exercise

Moderate exercise, three to four times a week, can ease stress and reduce cortisol levels. Weight training, running, team sports, and outdoor activities all help. Post-workout, you’ll often feel a lift in mood thanks to endorphins, the body’s natural "feel-good" chemicals.

Lowering Cortisol Through Relaxation

1. Spend time outdoors. Sunlight boosts vitamin D and helps regulate your body clock.
2. Listen to upbeat music, skip the sad playlists.
3. Practice deep breathing before bed: inhale for 5 seconds, hold for 4, exhale for 5.
4. Gentle stretching at night can calm the body and improve sleep quality.
5. Try a scalp or eye massage to release tension. After a long day, it helps quiet the mind and ease you into sleep.