Keep an Eye on Your Cortisol Levels

During a recent routine check-up, I decided to test my cortisol levels. I had been feeling unusually restless, struggling to sleep more than four hours a night, often waking up at dawn and unable to fall back asleep. Functioning without proper rest isn’t just difficult—it’s detrimental. Poor sleep doesn’t just leave us irritable and fatigued; it can also increase insulin resistance and contribute to weight gain.

For the adult body to repair and restore, we need an average of 8 hours of sleep per night, including at least 40 minutes of deep sleep. This is the phase when our muscles relax and recover, the heart rate slows, and brain activity shifts to slow waves. Deep sleep is essential for strengthening the immune system, reducing inflammation, and—crucially—keeping cortisol levels in check.

What Is Cortisol and Why Is It Important?

With growing awareness around hormonal health, cortisol is often mentioned in conversations about stress, weight gain, and metabolic function. Cortisol is a steroid hormone—specifically, a glucocorticoid—produced by the adrenal cortex, the outer part of the adrenal glands located just above the kidneys.

However, the process actually starts in the brain. The hypothalamus signals the pituitary gland to release ACTH (adrenocorticotropic hormone), which then prompts the adrenal glands to produce cortisol in response to stress or other stimuli.

Cortisol plays several key roles in the body:

• Regulating blood glucose levels for energy

• Maintaining blood pressure

• Supporting the body's stress response

• Controlling inflammation

• Aligning with the circadian rhythm (our sleep-wake cycle)

When we encounter a stressful event, the body’s “fight or flight” mechanism kicks in, boosting adrenaline—and with it, cortisol and glucose—to help us respond. Ideally, once the stressor is gone, cortisol levels return to normal. But under chronic stress, this system can remain overactive, leading to persistent high cortisol and long-term inflammation.

An imbalanced cortisol can lead to fat accumulation in muscles and other tissues.

The Link Between Cortisol, Metabolism, and Sleep

Cortisol directly impacts metabolic health by influencing insulin and glucagon—hormones that regulate blood sugar. When cortisol is consistently high, insulin levels increase while glucagon decreases. This imbalance can lead to fat accumulation in the liver, muscles, and other tissues, contributing to conditions like fatty liver disease.

Chronically elevated cortisol can:

• Suppress the immune system

• Increase inflammation

• Delay healing—even from minor injuries

• Disrupt sleep patterns

• Leave us feeling constantly on edge

How to Test Your Cortisol Levels

Cortisol can be measured through blood, saliva, or urine tests:

• Blood Test: Quick and simple, but only offers a snapshot of your cortisol level at one specific time.

• Saliva Test: Typically taken twice—once in the morning (when cortisol is naturally high) and again at night (when it should be lower). This gives insight into your daily cortisol rhythm.

• Urine Test: Collected over 24 hours, this provides a more comprehensive view of overall cortisol output.

Abnormal cortisol levels can stem from several causes: prolonged use of steroid medications, adrenal or pituitary tumors, or more commonly, chronic stress, poor sleep, and lack of exercise.

How to Naturally Balance Cortisol Levels

Once serious medical causes have been ruled out (via CT scans, MRIs, or endocrinologist consultations), the next step is lifestyle intervention. Since cortisol is released in response to activation of the sympathetic nervous system—the "fight or flight" mode—calming that system can help restore balance.

Here are some natural ways to lower cortisol:

• Eat a Whole Foods Diet: Incorporate fresh fruits, vegetables, whole grains, prebiotics, and probiotics to support gut health and reduce inflammation.

• Exercise Gently and Regularly: Activities like yoga, walking, or qi gong help lower stress hormones and boost serotonin.

• Practice Mindfulness and Breathwork: Meditation, deep breathing, or progressive muscle relaxation can significantly reduce cortisol by activating the parasympathetic nervous system.

• Prioritize Sleep Hygiene: Avoid screens at least an hour before bed, keep your room dark with blackout curtains, and avoid heavy meals or alcohol close to bedtime.

• Nurture Social Connections: Healthy relationships reduce stress and support emotional well-being.

• Support with Supplements: Minerals like magnesium, potassium, and sodium, as well as Omega-3 fatty acids, may help regulate cortisol.

One simple and effective supplement solution is Cure Organic Electrolytes, which enhance hydration and mineral uptake. Another is Semaine Health’s Stress Support Gummy, specially formulated to reduce cortisol and support hormonal balance.

Final Thoughts

Monitoring and managing your cortisol levels isn’t just about reducing stress—it’s about reclaiming your energy, your mood, your weight, and your overall health. If you’ve been feeling off, especially in your sleep or stress levels, consider checking your cortisol. A few mindful changes can bring powerful results.

Have you tried any of these lifestyle strategies or supplements? Let us know how they worked for you—we love hearing your stories!