What is Cortisol and Why Does It Matter – How To Reset Your Cortisol Levels

Cortisol “stress hormone” is a steroid hormone produced by the adrenal glands. It plays a vital role in various bodily functions, including regulating metabolism, controlling inflammation, and helping the body respond to stress. While cortisol is essential in small amounts, chronic high levels can be detrimental particularly for athletes who need peak performance and efficient recovery.

Cortisol works in tandem with the body’s natural circadian rhythm. Ideally, it peaks in the morning to help you wake up, decreases throughout the day, and reaches its lowest point at night to allow restorative sleep. But modern life’s stressors, overtraining, lack of sleep, and poor nutrition can disrupt this rhythm, leading to elevated cortisol levels.

For athletes, this imbalance can result in!

• Slower recovery after training.
• Increased muscle breakdown (catabolism).
• Suppressed immune function.
• Impaired performance due to reduced energy availability and focus.
• Disrupted sleep, which exacerbates the cycle further.
• Excess stomach fat and water retention

How to rest cortisol, my step by Step Approach 💪🏻

When I take on a new client, one of the first things I assess is cortisol levels. Building a strong foundation is non-negotiable in my program, and addressing high cortisol is always part of the plan. Here’s some tips on how to combat high cortisol and restore some balance back!

Prioritize Quality Sleep 💤

• Aim for 7-9 hours of sleep per night.
• Establish a consistent sleep routine.
• Optimize your sleep environment: dark, cool, and quiet.
• Limit blue light exposure from screens at least an hour before bed.

Why? Sleep is when your body restores hormonal balance and repairs tissues. Chronic sleep deprivation keeps cortisol levels elevated, undermining recovery and performance.

Nutrition! The Right Fuel at the Right Time 🥗

• Eat whole, nutrient-dense foods to stabilize blood sugar levels.
• Include foods rich in magnesium (spinach, almonds) and vitamin C (citrus, berries) to reduce cortisol production.
• Incorporate healthy fats (avocados, salmon) and complex carbs (quinoa, sweet potatoes).
• Avoid excessive caffeine and alcohol, as they can spike cortisol.

Why? Balanced nutrition ensures your body gets what it needs to support energy demands and regulate stress.

Stress Management Techniques 🧘

• Practice breathwork or meditation to activate the parasympathetic nervous system.
• Introduce mindfulness like yoga and hiking, getting out more.
• Avoid multitasking, take regular breaks during the day.

Why? Chronic stress is a primary driver of elevated cortisol. Intentional stress management will reduce its impact.

Takeaway 🥡

High cortisol is a performance killer for athletes. Addressing it early creates a solid foundation, performance, and long-term health. By prioritizing recovery, managing stress, and dialing in nutrition.

Stay healthy 💪🏻