Cortisol Isn’t the Enemy—Until It Is

Let’s talk about one of the most misunderstood hormones in the body: cortisol. Often labeled as the "stress hormone," cortisol is not inherently harmful. In fact, when functioning properly, it plays an essential role in maintaining balance, energy, and resilience. The real issue arises when cortisol becomes chronically dysregulated due to the stressors of modern life.

Cortisol is the body’s primary glucocorticoid hormone, released by the adrenal cortex in response to stress and fluctuations in blood sugar. It follows a diurnal rhythm, peaking in the early morning to help you wake up and tapering off in the evening to help you wind down. This daily cycle is crucial for optimal metabolic function, immune balance, and mental clarity.

At the core of cortisol regulation lies the HPA Axis—the Hypothalamus-Pituitary-Adrenal Axis. This communication pathway between your brain and adrenal glands ensures that the appropriate hormonal signals are sent to maintain homeostasis throughout the body. When you're exposed to acute stress, this system kicks into gear, releasing cortisol to help you adapt. But when stress becomes chronic—from overtraining, emotional strain, poor sleep, or undernourishment—the HPA Axis can become dysregulated, leading to a cascade of health issues.

How do you know if your cortisol rhythm is off? A helpful acronym developed by Sam Miller is SHREDS:

S - Sleep: Trouble falling asleep, waking frequently throughout the night, or waking up feeling unrefreshed.

H - Hunger: Either a heavily suppressed appetite or intense cravings for hyper-palatable, processed foods.

R - Recovery: Delayed recovery from workouts due to constant sympathetic (fight-or-flight) nervous system activation.

E - Energy: Feeling "tired but wired"—fatigued during the day but unable to relax or fall asleep at night.

D - Digestion: Symptoms like bloating, low stomach acid, sluggish motility, or disrupted bowel movements, all due to decreased blood flow and digestive function.

S - Stress: Overall heightened stress response, often leading to emotional reactivity, overwhelm, or burnout.

When cortisol is out of balance, these biofeedback symptoms show up across multiple systems. This is why restoring cortisol rhythm isn't just about reducing stress—it’s about rebuilding your body's capacity to adapt.

Lifestyle and dietary interventions are foundational to restoring this balance. Begin by focusing on your mornings: get sunlight in your eyes within 30 minutes of waking, eat a protein-rich breakfast, and engage in resistance training early in the day to reset your circadian rhythm. Build recovery into your day with breathwork, nature exposure, and high-quality sleep habits. Movement should be intentional but not obsessive—three to four strength training sessions a week, paired with 8–12K steps per day, is a solid foundation for most.

Diet plays a critical role, too. Remove hyper-palatable, processed foods that hijack your hunger signals and disrupt blood sugar. Consider working with a health coach to explore potential food sensitivities or gut issues. For athletes and active individuals, a moderate to high carbohydrate intake—strategically timed around workouts—can be key in supporting healthy cortisol and insulin function. Nutrient timing matters: underfueling, especially around training, can keep cortisol levels elevated far longer than intended.

Cortisol isn’t the villain. It’s a messenger. When you learn to listen, your body will tell you what it needs: to train hard, to eat well, and to rest deeply. At BMF Training, we believe that balance isn’t boring—it’s what builds resilience, strength, and longevity.

-Allie Rodriguez