Cortisol 101
The word Cortisol has been floating around the health and wellness world for some time now I decided to do some research on what exactly cortisol is, and why so many people are talking about it lately. As someone who has struggled with stress and anxiety, I was trying to decide if this was something worth focusing on. Spoiler Alert: It is.
Cortisol 101: What Every Woman Should Know
What is Cortisol?
Cortisol is a hormone made by your adrenal glands. These glands sit above your kidneys. I thought they were in your neck, but surprisingly no.
Adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress and other essential functions. I.e - They are important!
Adrenal glands are small, triangular-shaped glands located on top of both kidneys.
Adrenal glands are composed of two parts and are each responsible for producing four different hormones:
1. Cortisol
Function: Helps regulate metabolism, blood sugar, inflammation, and your stress response.
Nickname: The “stress hormone” — but it’s also essential for daily energy and recovery.
2. Aldosterone
Function: Helps control blood pressure by regulating sodium and potassium levels in the blood.
3. Adrenal Androgens
Function: Small amounts of sex hormones that contribute to muscle tone, energy, and libido. In women, they’re a secondary source of testosterone and estrogen.
4. Adrenal Medulla Hormones
Epinephrine (Adrenaline): Increases heart rate, blood flow, and energy during stress.
Norepinephrine (Noradrenaline): Helps control blood pressure and alertness.
To understand more about the science of adrenal glands, read this helpful article from Johns Hopkins Medicine here.
Why is Cortisol Important?
Cortisol plays a key role in:
Energy regulation — deciding how your body uses carbs, fats, and proteins
Stress response — giving you a burst of energy and focus when needed
Blood sugar balance — keeping energy stable between meals
Immune support — managing inflammation
Sleep–wake rhythm — highest in the morning, lowest at night
It is basically responsible for everything middle aged women struggle with….
When Cortisol Works Well
Wakes you up in the morning feeling alert
Keeps your energy steady throughout the day
Helps you recover from exercise and illness
When Cortisol Gets Out of Balance
Too High for Too Long (Chronic Stress):
Trouble sleeping
Afternoon crashes
Increased belly fat
Sugar or caffeine cravings
Feeling “wired but tired”
Too Low (Adrenal Fatigue or Disorders):
Morning exhaustion
Dizziness when standing
Brain fog
Low motivation
I realized that most of my symptoms were the ones listed under the “cortisol is out of balance” column. Once I dug a little deeper, I found that a few little changes to my daily routine helped get my cortisol levels back on track.
Some of the things that have worked for me personally:
Never drink coffee on an empty stomach. I am so guilty. I am not a breakfast eater. I am a drink coffee until noon person. My new routine - make myself drink a full glass of water and eat something small - handful of almonds & banana, overnight oats, etc. THEN drink your coffee. It helps from sending your hormones into caffeine shock first thing in the morning.
Prioritize sleep. Let me rephrase, prioritize GOOD QUALITY sleep. That means do not drink caffeine all afternoon, power down before sleep time, read a paper book (or turn your blue shade on your kindle). Make your bedroom cozy. Put clean sheets on weekly, invest in a sleep mask and white noise machine. Buy the comfy pajamas. You get the vibe.
Do not skip meals (see point one). I was the queen of not eating all day and then eating ALL THE FOOD all night. Obviously that is not good for your blood sugar. Turns out, also bad for stress and anxiety as well. So you are just going to have to eat at a normal interval (every 3-4 hours). It does not have to be a full meal. Just a balanced snack will do between meals. It has also given me increased energy, and my binge snacking is non-existent.
Get outside. Listen, I lived in the North for most of my life. I understand that it is not great outdoors year round. But even sitting in the sunlight inside your house can give you a little energy boost. If you can do it in the morning it can help your body wake up naturally. Same for dimming bright lights before bed.
Here is a quick list of how you can support your cortisol levels in a healthy way. I have also included a luxury upgrade, because you know you deserve it…
1. Honor Your Circadian Rhythm
What to Do: Get natural sunlight within 30 minutes of waking and dim lights 1–2 hours before bed.
Why It Matters: Cortisol naturally peaks in the morning to wake you and tapers at night; light cues help regulate this pattern.
Luxury Upgrade: Use soft sunrise alarm clocks and warm-hue lighting at night.
2. Prioritize Blood Sugar Stability
What to Do: Eat every 3–4 hours, pairing protein, healthy fats, and fiber. Avoid skipping meals.
Why It Matters: Blood sugar spikes and crashes trigger cortisol release to stabilize energy.
Luxury Upgrade: Meal prep nourishing snack boxes with nuts, berries, and artisanal cheese.
3. Train Smarter, Not Harder
What to Do: Keep high-intensity workouts to 2–3 times/week; balance with resistance training, Pilates, and walking.
Why It Matters: Overtraining increases cortisol and can suppress female hormones.
Luxury Upgrade: Book private reformer Pilates or strength sessions with a trainer who understands women’s hormonal needs.
4. Create a True Wind-Down Ritual
What to Do: Dedicate 30–60 minutes nightly to relaxing activities away from screens.
Why It Matters: Lowering mental stimulation helps cortisol drop for restful sleep.
Luxury Upgrade: Herbal tea in fine china, a silk robe, and an aromatherapy diffuser with lavender.
5. Use Adaptogens with Intention
What to Do: Incorporate herbs like ashwagandha (calming), rhodiola (energizing), or holy basil (balancing).
Why It Matters: Adaptogens help the body adjust to stress and support adrenal health.
Luxury Upgrade: Choose high-quality blends from trusted herbalists; rotate seasonally.
6. Mind Your Morning Coffee
What to Do: Delay caffeine 60–90 minutes after waking, and always pair with food.
Why It Matters: Coffee on an empty stomach spikes cortisol unnecessarily.
Luxury Upgrade: Switch to organic matcha or chicory blends a few mornings per week.
7. Master Stress-Release Micro-Moments
What to Do: Build in short breathing or grounding breaks throughout the day.
Why It Matters: Frequent mini-resets keep cortisol from building to unhealthy levels.
Luxury Upgrade: Use a monogrammed journal or luxury breathwork app like Othership.
8. Support with Anti-Inflammatory Nutrition
What to Do: Eat omega-3 rich foods (salmon, walnuts), colorful produce, and reduce processed sugar.
Why It Matters: Inflammation raises cortisol; anti-inflammatory eating reduces the burden.
Luxury Upgrade: Sign up for a seasonal farm box or organic grocery delivery.
9. Protect Your Sleep
What to Do: Keep a consistent bedtime, dark cool room, and no screens an hour before sleep.
Why It Matters: Poor sleep raises cortisol and disrupts hormone balance.
Luxury Upgrade: Invest in nice bedding, blackout curtains, and a white noise machine.
10. Build a Supportive Mindset
What to Do: Practice gratitude, set boundaries, and reduce exposure to unnecessary stress.
Why It Matters: Your mental environment shapes your physiological stress response.
Luxury Upgrade: Book quarterly wellness retreats, spa days or at home self-care days as non-negotiable resets.
Thank you for reading. I hope you found this somewhat informative. Please feel free to send me a message (email or on Instagram) if you have any comments or stories to share. Would love to connect!
