Cortisol 101: The Good, The Bad, and The Burnout
Cortisol Isn't the Enemy (Unless You Never Turn It Off)
If you scroll through TikTok or Instagram, you probably think cortisol is the root of all evil. We blame it for our breakouts, our anxiety, and that stubborn belly fat
And while that’s partly true, it’s not the whole story.
The truth? You would die without cortisol.
It is your body’s main energy hormone. It’s what wakes you up in the morning, what helps you focus during a presentation, and what fuels your muscles to run if you're in danger. The problem isn't the hormone itself - it’s that most of us are using it wrong.
Consider this the missing instruction manual for your nervous system that nobody ever gave you.
What Is It, Actually?
Think of your body like a security system.
Your brain is the motion sensor.
Your adrenal glands are the siren.
When the motion sensor detects a threat - whether it’s a tiger chasing you or just an aggressive email from your boss - it trips the system. Your adrenals (the siren) immediately blast cortisol (the alarm signal) to flood your body with energy.
Your heart beats faster. Your focus sharpens. You are ready to fight or flee.
In the wild, this system is genius. You run from the tiger, you survive, and the motion sensor resets. The alarm turns off.
When It’s "Good" (The Green Zone)
We actually want cortisol spikes. At the right time.
The Morning Spike: In a healthy body, cortisol naturally surges about 30 minutes after you wake up. This is called the Cortisol Awakening Response (CAR). It clears out brain fog and gives you the energy to start your day. (This is why morning sunlight is so important - it sets this rhythm).
Acute Focus: Ever procrastinated on a project until the night before, and then suddenly had laser-like focus to finish it? Yeah, me too. That’s cortisol. It mobilizes resources for short-term performance.
When It’s "Bad" (The Red Zone)
The problem in modern life is that the tiger never leaves.
Your body cannot tell the difference between physical danger and psychological stress. A traffic jam, an important deadline, a fight with your partner, or scrolling doom-and-gloom news all trigger that same alarm.
If you never signal to your body that you are safe, the alarm keeps ringing. This is chronic stress.
When cortisol stays high for too long, it turns destructive:
It steals from other hormones: Your body prioritizes survival over fertility. It will "steal" the building blocks of progesterone to make more cortisol. Result? PMS, missed periods, and infertility.
It stores energy (fat): Your body thinks it’s in a famine or a war, so it holds onto every calorie, specifically around your belly (which is biologically wired to be more sensitive to cortisol).
It eats your muscles: High cortisol breaks down muscle tissue for quick energy.
So, How Do We Turn The Alarm Off?
You can't eliminate stress, but you can complete the stress cycle. You have to physically show your body that the "tiger" is gone.
This isn't about just "thinking positive." It means speaking your nervous system's language:
Movement: You need to get out of your head and into your body. Physical movement helps discharge the built-up energy and shifts your focus away from mental loops. Whether it’s a walk or just stretching, moving your body burns off that mobilized glucose.
Breath: Long exhales (longer than your inhales) physically flip the switch from "fight or flight" to "rest and digest."
Light: Viewing sunset tells your brain the day is over and naturally lowers cortisol production.
The Takeaway
Cortisol isn't the bad guy; it’s just an overprotective friend who doesn't know when to go home. Your job is simply to teach it how to tell time again. By using light, movement, and breath, you can remind your body that the tiger is gone, and it is safe to finally exhale.
Created with © systeme.io