Copyright © 2025 BEO Strength & Fitness | Powered By 
Cortisol is getting a lot of blame lately...from belly fat to burnout. It’s the new social media villain. But before we start demonizing a hormone that’s literally keeping you alive, let’s get educated.
Cortisol is a hormone produced by your adrenal glands. It’s often called the “stress hormone” because it’s released in response to stress...but it actually plays a much bigger role in the body. Cortisol helps regulate metabolism, blood sugar, inflammation, blood pressure, and even your sleep-wake cycle. In short: it’s essential.
Nope. Like anything else in the body, cortisol is only a problem when it’s chronically elevated...or, in rare cases, when your body is producing way too much of it due to a medical condition like Cushing's disease. Cushing's is a serious endocrine disorder caused by prolonged exposure to high cortisol levels...often from tumors or long-term steroid use...and needs to be diagnosed and treated by a medical professional.
Cortisol naturally spikes in the morning to help you wake up and be alert. It also rises during exercise (as we need it to) and drops in the evening to help you wind down. It’s part of your circadian rhythm...your body’s built-in clock.
But when it’s always high...thanks to poor sleep, constant stress, overtraining, under-eating, or too much caffeine...that’s when trouble starts. Things like:
Trouble sleeping
Increased cravings (especially sugar)
Fat storage, particularly in the midsection
Low energy
Poor recovery from workouts
Indirectly, yes. Elevated cortisol can increase hunger, mess with your blood sugar, and disrupt your sleep...all of which can lead to weight gain over time. But cortisol isn’t making you gain weight out of spite. It’s doing its job: trying to keep your body functioning during periods of stress.
The real issue? You’re living like your body’s in a war zone...and it’s just trying to keep up.
Cortisol is meant to rise...it’s not inherently bad. In fact, it should be elevated:
In the morning, to help you wake up and get moving (if it didn’t, you’d stay groggy in bed)
During exercise, to give your body the energy and focus to perform
Cortisol responds to all stress...not just "bad" stress. The body doesn’t distinguish between a tough workout, a work deadline, or a fight with your partner. But it becomes an issue when it stays elevated all the time:
When you're chronically stressed (work, relationships, finances...your body doesn’t care where it’s coming from)
When you're not sleeping well
When you're overtraining or under-recovering
When you're not eating enough, especially skipping meals or skimping on carbs
When you're constantly wired: too much caffeine, no downtime, always on the go
Important note: regular exercise is not the stressor to be avoided to lower cortisol. Exercise is an overall stress reliever.
Ever notice that influencers talking about cortisol and belly fat are always selling a supplement to magically cure it? Good and bad news: an expensive supplement won't lower your cortisol. You need to support your body so it stops feeling like it’s under siege. Here’s how:
Sleep. 7–9 hours. Every night. No exceptions.
Eat enough. Especially carbs and protein. Chronically dieting can keep cortisol elevated.
Exercise smart. Exercise is a stressor (a good one!), but too much training without recovery will backfire.
Walk. Gentle movement is fantastic for regulating cortisol.
Breathe. Meditation, breathwork, or even just holding still for a few deep breaths during your day works wonders.
Minimise the chaos. Limit caffeine, reduce screen time before bed, and build in recovery...not just physically, but mentally.
Cortisol isn’t bad...it’s neccessary. If your body’s not responding the way you want it to, it's likely not broken… it's just exhausted. Give it some support and see what happens.
Curious how stress and recovery might be affecting your energy, your sleep, or your progress in the gym? Whether you're a current member or just thinking about getting started, reach out. We can help you take a look at the full picture...and come up with a plan to manage stress and support your body the right way.