Cortisol. You’ve probably heard it called the "stress hormone." But what exactly is it, and why does it matter so much for your energy, your mood, your sleep, and even how your body looks and feels?
This guide will walk you through everything you need to know about cortisol, high cortisol levels, symptoms, causes, and most importantly, how to lower cortisol naturally and start your own cortisol detox today.
No fluff. No fear-mongering. Just clear, real talk.
Cortisol is a steroid hormone made by your adrenal glands . Two small glands that sit on top of your kidneys.
It’s part of a group called glucocorticoids and plays a major role in many essential functions.
Cortisol isn’t just about stress. It:
• Helps control how your body uses sugars, fats, and proteins (aka your fuel)
• Reduces inflammationManages blood pressure
• Balances your sleep-wake cycle (your circadian rhythm)
• Helps you stay alert when you need to be
• So yes, you want cortisol
It just has to be to an optimal physiological level.
Your body is constantly adjusting your cortisol levels throughout the day. It’s highest in the morning to wake you up, and gradually drops as you wind down for sleep. When that rhythm gets disrupted, by stress, poor sleep, bad food, overtraining, or even bad mental eneregy, everything gets thrown off. Too much cortisol?
That’s when the problems start.
Not sure if you might have high cortisol levels? Here are some of the most common signs:
• Fatigue (even after sleeping)
• Brain fog or poor focus
• Trouble sleeping or insomnia
• Anxiety or mood swings
• Sugar cravings (trying to recover the energetic deficit)
• Muscle tone reduced or weakness
• Bloating and fluid retention
• Low libido (most common)
• Reduced recovery from workouts or stress
• Belly fat that won’t budge (that doesn't mean any excess stomach fat is cortiosl)
These symptoms are your body’s way of waving a red flag. It’s saying: “I’m doing too much. I need to recover.”
Pushing through it's necessary as life has its moment, inevitable. Still we are called to be responsible about our efficiency status. We are not of the best use while being 50% less efficient.
Take a 90 seconds test.
Get your personalised roadmap
There are many reasons your cortisol could be running high. Some are lifestyle-related. Some are emotional.
Some are environmental.
Here are a few of the biggest triggers:
• Lack of sleep or poor-quality sleep
• Overtraining with no rest days
• Poor nutritional profile or skipping meals (calories are note macros, precision is required)
• Too many stimulants (coffee, energy drinks, pre-workouts)
• High stress from work, life, or relationships
• Smoking or alcohol
• Negative thought patterns or high mental pressure
• Blood sugar crashes from poor nutrition
•Even certain medications or health conditions can spike cortisol.
So if symptoms persist, speak with your doctor and ask for a blood or saliva cortisol test.
Your body is smart. It wants balance.
And when you give it what it needs, proper rest, nutrition, and support; cortisol levels naturally fall into place.
Here’s your Cortisol Detox Starter Pack:
1. Sleep First
Nothing lowers cortisol faster than quality sleep. You need at least 7–9 hours per night. Adebedtime. Same w
ake-up time. Bonus tip? Get sunlight in your eyes in the morning. It resets your circadian rhythm like magic.
2. Eat To Support Your Energy
Don’t skip meals. Make sure your meals are rich in complex carbs, protein, and healthy fats.
Carbohydrates in particular help reduce cortisol. Think sweet potatoes, oats, berries, quinoa. Specificity it's important, work with a professional if you are unsure.
3. Cut Back on Stimulants
Too much caffeine increases cortisol and messes with your sleep. Try cutting it off by 12PM.
Better yet, switch to green tea or herbal alternatives for a few weeks. Your body will thank you.
4. Train Smart, Not HardExercise is good. Overtraining isn’t. If you’re constantly sore, tired, or wired, it’s a sign to slow down (logic right?). Try walking, gentle strength work, or yoga for a few days. Think recovery, not punishment.
5. Relax Your Nervous System
Meditation, breathwork, journaling, reading, whatever works for you. You don’t need hours. Even 10 minutes of deep breathing a day can tell your body: “I’m safe. You can relax now.”
6. Upgrade Your Mindset
A calm, confident mind keeps cortisol low. Try this: next time you're overwhelmed, take a deep breath and ask, “Is this really worth my stress?” Sometimes just that one moment of clarity resets everything.
7. Take a Digital Detox
Constant screen time, notifications, news, and messages? That’s low-grade chronic stress. Try 1–2 hours per day with your phone in airplane mode, especially before bed.
Bonus tip: Use blue blocker glasses as much as possible to avoid sleep disruptions (we don't sell them eheh)
Once you feel better, the goal keep it that way.
Here are some habits to keep cortisol in check long-term:
• Follow a consistent sleep schedule
• Eat regular, balanced meals
• Prioritise recovery after exercise
• Practice daily stress relief (meditation, breathwork, walks)
• Stay hydrated and limit alcohol
•Laugh more(yes exactly ). Smile more. Enjoy life. High cortisol isn’t a life sentence.
But it is a signal. It’s your body asking for balance.
•Final Thoughts:
Listen to Your Body
Whether you’re a high-performing athlete or someone with a 9-to-5 and a full inbox, cortisol management applies to you. Why? Because energy is the currency of life, and cortisol is deeply tied to how much energy, focus, and peace you feel each day. A cortisol detox doesn’t have to be complicated. It just needs to be honest. Honest rest. Honest nutrition. Honest mental clarity.
Start there.Let your body breathe. Let your mind rest. Let your energy come back to life.You’ve got this.
Q: How can I test my cortisol levels?
A: You can test cortisol via blood, urine, or saliva. A simple morning blood test can give a good snapshot.
Speak to your doctor if you suspect chronic stress symptoms.
Q: Can supplements help with cortisol?
A: Some natural supplements like ashwagandha, magnesium, and
L-theanine can support stress management, but they’re not a substitute for rest, food, and sleep. If you are not doing the big part, they will be a total waste of money (trust me).
Q: How fast can I lower cortisol?
A: Some people feel better within 2 days. Others need weeks. Depends on overall condition, oxygen levels, nutriton, age, mental efficiency. Lowering cortisol is a lifestyle, not a quick fix. The more you stress about the less it will actually reduce, so don't test it.
Q: Can low cortisol be dangerous too?
A: Yes. Low cortisol (often from adrenal issues) can lead to fatigue, low blood pressure, and more.
Always work with a health professional for personalised advice.
Here’s your cheat sheet. Try even just 3 of these this week:
✅ Sleep 7–8 hours, same bedtime
✅ Cut caffeine after 12pm
✅ Take a 30-minute walk outside
✅ Eat a proper breakfast (with carbs and protein)
✅ Drink more water
✅ Take 5 minutes to deep breathe or meditate
✅ Skip one workout if you feel drained
✅ Swap one coffee for herbal tea
✅ Reduce alcohol to 1–2x a week ( or zero )
✅ Say no to something stressful that’s not urgent (the most possible)
I bet in 7 days you won't believe the difference.
✅ Take our 3-Minute Test to get a free personalised plan.
