Cortisol, often called the "stress hormone," is a powerful part of your body’s response to both physical and mental stress. Produced by the adrenal glands, it plays a critical role in managing energy, regulating blood sugar, and controlling inflammation—making it essential for effective workouts. But here’s the catch: While cortisol is helpful in short bursts, too much of it can harm your fitness goals.
Cortisol and Exercise: The Basics
When you work out, especially at high intensity, cortisol levels naturally increase. This isn’t necessarily bad, cortisol helps release stored energy, ensuring you have fuel to power through. For example, a moderate run or spin class might cause a manageable cortisol rise that your body can quickly recover from. But high-intensity or long sessions (think heavy weightlifting or intense HIIT) can cause a bigger cortisol spike. And if you’re constantly pushing yourself without enough rest, cortisol can stay elevated, which may lead to fatigue, slower recovery, muscle breakdown, and even trouble sleeping.
Signs You Might Have High Cortisol
If you’re feeling unusually tired, sore, or struggling with restless sleep, your cortisol levels might be running high. Other signs include irritability, cravings, and frequent colds due to a weakened immune system. Listening to your body is key, these signals are reminders that you might need to adjust your routine.
Tips for Managing Cortisol During Exercise
Prioritize Recovery
Make rest days a regular part of your routine. Muscles repair and grow during recovery, not just during workouts.
Sleep Well
Quality sleep (7-9 hours a night) helps keep cortisol levels in check, giving your body a chance to fully recover.
Eat a Balanced Diet
A diet rich in whole foods—think lean proteins, healthy fats, and complex carbs—supports your body and helps regulate cortisol.
Stay Hydrated
Dehydration can actually increase cortisol, so keep a water bottle handy.
Practice Mindfulness
Yoga, meditation, or even a few minutes of deep breathing can lower cortisol, helping your body handle stress more effectively.
Track Your Cortisol with Eli
Want insights into how your cortisol levels respond to exercise? Eli’s at-home hormone tracking test lets you monitor cortisol and other key hormones, helping you optimize your fitness and stress management.
