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So Your Cortisol is High... Now What?

  • 4 hours ago
  • 3 min read

You got your labs back. Your cortisol is elevated.


And now your brain is doing the very thing that raises cortisol even more: stressing about it.


Take a breath. High cortisol is common. It’s also very workable.


Let’s talk about what it means — and what to actually do next.



First: What Is Cortisol?


Cortisol is your body’s primary stress hormone. It’s produced by the adrenal glands and follows a natural rhythm throughout the day — highest in the morning (to help you wake up) and gradually tapering off by bedtime.


In healthy amounts, cortisol is essential. It helps regulate:

  • Blood sugar

  • Blood pressure

  • Inflammation

  • Immune function

  • Energy levels

  • Circadian rhythm


The problem isn’t cortisol itself. The problem is chronic elevation.



Why Would Cortisol Be High?


High cortisol doesn’t automatically mean something is “wrong.” It usually means your body is adapting to something.


Common drivers we see in practice:


1. Chronic Psychological Stress

Work demands, caregiving, poor boundaries, lack of recovery time — your nervous system doesn’t differentiate between a work email and a true emergency.


2. Blood Sugar Instability

Frequent spikes and crashes can trigger stress hormone release to keep glucose stable.


3. Poor Sleep

Short sleep duration, inconsistent schedules, or nighttime waking can elevate cortisol — especially in the evening.


4. Overtraining or Under-Recovering

High-intensity workouts without adequate fuel or rest can keep stress hormones elevated.


5. Inflammation or Gut Dysfunction

Chronic inflammatory signaling can stimulate the HPA axis.


6. Stimulant Use

Excess caffeine (especially on an empty stomach) can drive cortisol higher than intended.



Symptoms of High Cortisol


You might notice:

  • Midsection weight gain

  • Wired but tired feeling

  • Afternoon energy crashes

  • Anxiety or irritability

  • Difficulty falling or staying asleep

  • Sugar cravings

  • Elevated fasting glucose


Not everyone with high cortisol feels “stressed.” Sometimes it shows up metabolically first.



Step 1: Look at the Pattern — Not Just the Number


Was your cortisol tested via:

  • Morning serum draw?

  • 4-point salivary test?

  • DUTCH test?


Context matters. A single morning elevation is different from a flattened or reversed diurnal curve.


Before we jump to supplements, we ask:

  • Is this situational?

  • Is it chronic?

  • Is the rhythm disrupted?


Treatment depends on the pattern.



Step 2: Stabilize Blood Sugar First


If cortisol is elevated, blood sugar stability becomes foundational.


Start here:

  • Eat protein within 60 minutes of waking

  • Aim for 25–35g protein per meal

  • Avoid caffeine on an empty stomach

  • Don’t skip meals

  • Include fiber and healthy fats with carbohydrates


Stable glucose = less need for stress hormone compensation.



Step 3: Support the Nervous System


You can’t supplement your way out of a dysregulated nervous system.


Foundational strategies:

  • Morning sunlight within 30 minutes of waking

  • 10–15 minutes of daily parasympathetic activity (breathwork, walking, prayer, stretching)

  • Strength training 3–4x weekly (avoid excessive HIIT if already stressed)

  • Consistent bedtime (even on weekends)


Cortisol follows rhythm. So should you.



Step 4: Consider Targeted Supplement Support


This is where individualized care matters.


Depending on the pattern, we may consider:

  • Adaptogens (like ashwagandha or rhodiola)

  • Magnesium glycinate

  • L-theanine

  • Targeted gut support


But supplements are supportive — not primary — therapy.



Step 5: Address the Root


Sometimes high cortisol is a signal of:

  • Undereating

  • Overexercising

  • Chronic inflammation

  • Thyroid dysfunction

  • Perimenopause

  • Emotional burnout


Lowering cortisol without addressing the root cause is like turning off a smoke alarm without putting out the fire.



The Good News


High cortisol is not a life sentence.


It’s a signal.


And signals are useful.


With the right strategy, most patients see improvements in:

  • Sleep quality

  • Body composition

  • Mood stability

  • Energy regulation

  • Cravings

  • Metabolic markers


The key is not “calming cortisol.” The key is restoring rhythm and resilience.



So… Now What?


If your labs show elevated cortisol:

  1. Don’t panic.

  2. Zoom out and assess your lifestyle inputs.

  3. Stabilize blood sugar.

  4. Support circadian rhythm.

  5. Build a plan — not just a supplement stack.


If you’d like help assessing your stress hormones and building a personalized strategy, our team at Vitality can help you connect the dots.


Because stress hormones like cortisol don’t just affect how you feel — they affect how you function.


And you deserve both calm and capacity.



If you haven’t joined our Private Facebook Group, please do HERE.


If you’re ready to take the next step in your journey toward optimal health, please contact us for a discovery call.

This information is for educational purposes only and is not intended as medical advice or a substitute for individualized care. Always consult with a qualified healthcare provider before starting or changing any supplement, medication, or lifestyle program — especially if you are pregnant, nursing, or have a medical condition.

 
 
 

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