Cortisol: Why It’s Not the Enemy & How to Work With It (Not Against It)
“I’m So Tired… But Why Can’t I Sleep?” Ever felt completely exhausted, yet somehow wired at the same time? Like your body is buzzing with stress, but your brain is too fried to function?
That was me a few years ago — running on caffeine, pushing through workouts, hustling at work, and constantly absorbing information so I wasn’t ’wasting time’. I told myself I was “busy,” but in reality, my cortisol switch was stuck ON. My energy crashed mid-afternoon, my digestion was a mess, and no matter how tired I felt, I couldn’t wind down at night.
Sound familiar? Welcome to the modern world of chronic stress and dysregulated cortisol. But here’s the thing — cortisol isn’t bad. It’s actually essential for our survival. However, in today’s world, we’re unknowingly keeping it elevated 24/7 — and that’s where things start to go wrong.
What is Cortisol & Why Do We Need It?
Cortisol is often labeled the “stress hormone,” but it’s really your energy, focus, and survival hormone. Your body releases it in response to stress, but it also helps regulate:
✅ Wakefulness & energy (peaks in the morning to get you going)
✅ Blood sugar levels (prevents you from crashing)
✅ Inflammation control (helps with healing)
✅ Digestion & metabolism (in the right balance)
Basically, cortisol is meant to help you — not harm you.
The issue? It was designed for short-term survival (think: ancestors running from a lion). But modern stress is relentless — emails, notifications, deadlines, social pressure, over-exercising, under-eating… Our bodies think we’re in constant danger, and cortisol stays high when it should be coming down.
How Chronic Cortisol Wreaks Havoc on Your Gut, Hormones & Energy
When stress is occasional, cortisol is your friend. But when stress is chronic, cortisol stops working in your favor. Here’s how:
1. Gut Health: Why Stress = Bloating, IBS & Food Sensitivities
When cortisol is high, your body diverts energy away from digestion (because why digest a salad when you’re “running from a lion”?). This can lead to:
Sluggish digestion → bloating, constipation, or diarrhea
Leaky gut → more food sensitivities
Imbalanced gut bacteria → cravings & low energy
2. Hormonal Chaos: PMS, Period Problems & Burnout
Cortisol steals from other hormones — especially progesterone, the calming, cycle-regulating hormone. High cortisol can lead to:
Irregular periods or worse PMS
Worsened anxiety & mood swings
Fertility struggles or cycle disruptions
3. The Blood Sugar Rollercoaster & Why You’re Always Craving Sugar
Cortisol tells your body, “We need quick energy!”, which spikes blood sugar. But then it crashes, leaving you craving sugar, caffeine, or carbs to keep going. If you’re constantly feeling:
☕ Jittery after coffee
🍬 Craving sweets in the afternoon
🥱 Exhausted but still can’t sleep
…your cortisol-blood sugar balance might be off.
How to Work With Cortisol (Not Against It)
Cortisol isn’t the problem — our modern lifestyle is. Here’s how to naturally regulate it:
1. Get Sunlight in the Morning ☀️
Cortisol follows a rhythm — it’s supposed to be high in the morning and low at night. A simple way to support this? Step outside for 5–10 minutes in the morning. It tells your brain, “Hey, it’s daytime!” and keeps cortisol from spiking too high later.
2. Stop Overtraining & Undereating 🏃♀️🍽️
High-intensity workouts & fasting can spike cortisol if you’re already stressed. If you feel drained after exercise or struggle with blood sugar crashes, try:
Swapping some HIIT for walking or yoga
Eating balanced meals (protein + carbs + fat) instead of skipping meals
Your body needs fuel to feel safe.
3. Mini “Cortisol Resets” Throughout the Day 🧘♀️
Instead of waiting until you’re completely burnt out, try micro-moments of relaxation:
✅ Deep breathing before meals
✅ Stretching or shaking out tension after a stressful call
✅ Pausing for 60 seconds to reset before switching tasks
It sounds simple, but it tells your body that it’s safe — which brings cortisol down naturally.
Unconventional Cortisol-Lowering Practices You Haven’t Tried
We all know about meditation and deep breathing — but here are two science-backed techniques you may not have considered:
1. Shaking Therapy (Somatic Stress Release) 🦘
Animals shake off stress literally — and we should too. When we experience stress, it builds up in the nervous system. Shaking (yes, actually shaking your body for a minute or two) helps release stored tension and signals to your brain that the danger is gone.
Try it:
Stand up, put on a song, and shake out your arms, legs, and torso for 1–2 minutes.
Notice how much lighter you feel afterward!
2. Deliberate Nothingness (The Art of Doing Absolutely Nothing) 🫠
Cortisol thrives on constant stimulation — so the antidote? Deliberate nothingness.
Try this:
Sit in silence with no distractions for 5 minutes (no phone, no music, no scrolling).
Resist the urge to fill the time. Just exist.
It may feel weird at first, but this is a cortisol reset in action! Ladies, I know you know males can do this easier when you say. ‘What are you thinking about?’, and we’re like ‘?!?!’. Keep praising, you’ll get it.
Your nervous system wasn’t designed to be on 24/7. Giving it intentional downtime lowers cortisol and restores balance.
Don’t Let Cortisol Control You
Instead of fighting cortisol, learn to work with it.
🚀 Morning sunlight to set a healthy rhythm
🍽 Eating enough & avoiding overtraining to keep your body safe
🧘♀️ Micro-resets & unconventional techniques to calm the nervous system
Your Challenge: Try a 3-Day Cortisol Reset
Pick one new habit (shaking therapy, morning sunlight, or 5 minutes of nothing) and try it for the next three days. What do you notice?
Drop a comment below — I’d love to hear how it goes!
With way love and balance, my Friends x
