What Is Cortisol, and Do You Need to Worry About It?

My Personal Wake-Up Call About Stress and Cortisol

I was sitting at my 9-to-5, staring blankly at my Excel spreadsheet, completely exhausted and unable to remember what I was even doing. My brain felt foggy, my body felt heavy, and the simple tasks I did every day suddenly felt impossible. That morning, I had already dropped my son off at daycare, powered through my usual 200mg caffeine pre-workout, and told myself I just needed to push through the exhaustion. But by mid-morning, I was barely functioning.

The weight of motherhood, work, and life was pressing down on me like a ton of bricks. And the worst part? No matter how much I exercised or how clean I ate, my body was holding onto weight like a security blanket. I felt puffy, sluggish, and constantly on edge. My cravings were out of control, my energy levels were nonexistent by 2 p.m., and I was stuck in this cycle of exhaustion, frustration, and self-blame.

I chalked it up to “mom life,” assuming this was just how things had to be. But deep down, I knew something was off. That’s when I stumbled across an article about cortisol, the body’s primary stress hormone.

It was like a lightbulb went off. Could this be why I felt so out of sync?

What Is Cortisol?

Cortisol is a hormone produced by your adrenal glands (which sit on top of your kidneys) in response to stress. It’s often referred to as the “stress hormone” because it plays a key role in how your body handles stress. But cortisol isn’t the enemy—it’s actually essential for survival.

When your body perceives a threat (whether it’s an approaching deadline, a crying toddler, or an actual danger), your brain signals your adrenal glands to release cortisol. This triggers the classic “fight or flight” response:

• Your blood sugar rises to give you quick energy.
• Your heart rate increases to pump blood to your muscles.
• Your immune system temporarily shuts down so your body can focus on survival.

This response was crucial back when humans had to run from predators, but in today’s world, most of our stress isn’t life-threatening. Instead, it’s chronic stress—the kind that never really goes away.

The Hidden Ways Cortisol Affects Your Body

Here’s where things get tricky. Cortisol isn’t just a stress hormone; it also affects nearly every system in your body, including:

1. Metabolism and Weight Gain

Ever wonder why stress eating is a thing? When cortisol is elevated for long periods, it increases cravings for sugary and high-fat foods. This is because your body thinks it needs quick fuel to handle a crisis.

How cortisol affects fat storage:

• It increases insulin resistance, making it easier to store fat and harder to burn it.
• It promotes fat storage around the midsection.
• It slows down your metabolism, making it harder to lose weight even if you’re eating well.

2. Energy Levels and Fatigue

Cortisol follows a natural rhythm—it’s highest in the morning (to wake you up) and gradually decreases throughout the day. But if you’re constantly stressed, your cortisol cycle can get thrown off.

Symptoms of dysregulated cortisol:

• Feeling wired but tired at night.
• Struggling to wake up in the morning, even after eight hours of sleep.
• Crashing in the afternoon and reaching for coffee or sugar.

3. Hormones and Menstrual Health

Cortisol and female hormones are closely linked. When cortisol is elevated, your body prioritizes stress survival over reproductive function.

This can lead to:

• Irregular periods or missed cycles.
• Increased PMS symptoms like bloating and mood swings.
• Lower progesterone levels, making it harder to get pregnant or maintain a pregnancy.

4. Digestion and Gut Health

Have you ever felt nauseous or bloated when you’re stressed? That’s cortisol at work. It slows digestion to conserve energy for “survival,” leading to:

• Indigestion, bloating, or constipation.
• Increased gut inflammation, which can lead to food sensitivities.
• Poor nutrient absorption, making it harder to get the vitamins and minerals your body needs.

5. Sleep Disruptions

Cortisol and sleep are closely connected. When cortisol is too high at night, it prevents melatonin (your sleep hormone) from kicking in.

This can look like:

• Difficulty falling asleep, even when you’re exhausted.
• Waking up in the middle of the night and struggling to go back to sleep.
• Feeling unrested in the morning, no matter how long you slept.

Do You Need to Worry About Cortisol?

Here’s the truth: cortisol itself isn’t bad. It’s chronic stress and dysregulated cortisol that cause problems. If you’re experiencing:

• Stubborn belly fat despite eating well and exercising
• Afternoon energy crashes or feeling wired at night
• Constant sugar or carb cravings
• Irregular periods or increased PMS
• Digestive issues that flare up under stress
• Sleep problems (either trouble falling asleep or waking up exhausted)

Then it’s time to take a closer look at how stress is affecting your body.

How to Lower Cortisol Naturally

The good news? You don’t have to quit your job or move to a tropical island to lower stress (though that does sound nice). Small, daily changes can have a huge impact on balancing cortisol.

1. Balance Your Blood Sugar

The more stable your blood sugar, the less likely your body is to release cortisol in response to dips in energy.

Try this:

• Eat protein, healthy fats, and fiber with every meal.
• Avoid skipping meals (especially breakfast).
• Cut back on processed sugar and refined carbs.

2. Prioritize Sleep

Lack of sleep increases cortisol, making it harder to lose weight and regulate appetite.

Try this:

• Keep a consistent bedtime, even on weekends.
• Avoid screens one hour before bed (blue light disrupts melatonin).
• Try magnesium or chamomile tea to support relaxation.

3. Reduce Over-Exercising

More isn’t always better when it comes to workouts. Chronic high-intensity exercise can spike cortisol, making it harder to lose weight.

Try this:

• Swap some HIIT workouts for strength training or walking.
• Prioritize rest days and recovery.
• Listen to your body—if you’re exhausted, give yourself grace.

4. Manage Stress with Daily Rituals

The way you handle stress matters just as much as the stress itself.

Try this:

• Start your day with five minutes of deep breathing or journaling.
• Take a ten-minute walk after meals.
• Set boundaries with work and social media.

5. Support Your Gut Health

A healthy gut supports better cortisol regulation.

Try this:

• Eat fiber-rich foods like vegetables, berries, and chia seeds.
• Incorporate fermented foods like kimchi, yogurt, and sauerkraut.
• Drink plenty of water to support digestion.

Final Thoughts: You Can Take Back Control

Cortisol isn’t something to fear—it’s something to understand and manage. Once I started making small, intentional changes—like balancing my meals, reducing over-exercising, and prioritizing sleep—I felt like a new person.

I had more energy, my cravings disappeared, and the weight I had been struggling with finally started to come off. More importantly, I felt calm, strong, and in control of my health.

If you’ve been feeling stuck in a cycle of stress, exhaustion, and stubborn weight gain, you’re not alone. You deserve to feel good in your body.

What’s one small change you’re going to make this week to support your body and lower stress? Let’s discuss in the comments.