When you think about performance in the gym, you probably think about strength, endurance, and maybe even macros. But what about hormones? Specifically cortisol?
Cortisol often gets painted as the “stress hormone” that wreaks havoc on your body. And while it can certainly work against you when out of balance, it’s also vital to your health, energy, and athletic performance. Like many things in the body, context and balance are everything. So let’s break it down.
Cortisol is a hormone produced by your adrenal glands as part of your body’s stress response system. It plays an important role in regulating:
When your body senses stress, whether it’s a work deadline, a lack of sleep, or a hard workout, it releases cortisol to help you cope. It helps mobilize energy, sharpens focus, and gives you that “get-up-and-go” feeling.
In the short term, cortisol is helpful. But when stress is chronic or poorly managed, cortisol levels stay elevated, and that’s when problems start.
Exercise is a good stressor. It temporarily raises cortisol, which helps the body mobilize energy and adapt to the demands of training. After your workout, cortisol should taper off while recovery kicks in. Muscles rebuild, glycogen stores refill, and you get stronger.
But if your cortisol is always high, your body never fully gets to shift into “rest and repair” mode. You might start noticing things like:
In short: your training stops working for you, and starts working against you.
You don’t need to ditch CrossFit or stop pushing yourself—but you do need to build in practices that help your body recover and regulate. Here’s where to start:
Cortisol follows a daily rhythm: it should rise in the morning to help you wake up, and fall in the evening to help you wind down. Lack of sleep, or poor-quality sleep, disrupts this rhythm.
🛏️ Aim for 7–9 hours of consistent, high-quality sleep per night. Cut screen time an hour before bed, keep the room cool and dark, and stick to a routine when possible.
More isn’t always better. If you’re going all-out five or six days a week and feeling wrecked, it might be time to dial it back.
💥 Consider lower-intensity days, active recovery, or even a de-load week every few months. Listen to your body. Recovery is part of training.
Low-carb or under-fueling (especially around workouts) can spike cortisol. Your body sees a lack of food as a stressor.
🍚 Make sure you're getting enough fuel, particularly post-workout. Carbs + protein = better recovery and lower cortisol.
Non-physical stress matters just as much as physical. Work, relationships, mental load—these all impact cortisol.
🧘 Try short walks, meditation, journaling, or simply stepping away from your phone for 20 minutes a day.
If your sleep, mood, or performance is suffering, and it’s not getting better, talk to a coach or healthcare provider. You may need to test cortisol or look into other hormonal imbalances.
Cortisol isn’t the bad guy. You need it to wake up, crush workouts, and handle the curveballs life throws your way. But like all things in health and fitness, it’s about balance.
Train hard. But recover just as hard.
Support your body with sleep, nutrition, and stress management, and you’ll be amazed at how much stronger, sharper, and more consistent you can become.
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