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Cortisol is a hormone associated with stress that is essential for health and performance. Cortisol interacts with multiple systems in the body. Circulating cortisol levels have implications for energy production, immune function, and water-electrolyte balance. (source)
Generally, low total cortisol levels are considered a sign of good health. However, levels that are too low may signal adrenal insufficiency or hypothalamic-pituitary-adrenal axis (HPA) suppression. These levels stem from physiological factors affecting the adrenal glands, where cortisol is primarily produced, and the hypothalamus and pituitary glands, which regulate cortisol release. (source, source)
Potential Performance Impact:
Incorporate organic fruit juice: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source)
Protocol: Drink 8 fl oz of organic juice.
Train regularly: Exercise increases cortisol. (source) Exercise stimulates the hypothalamic-pituitary-adrenal axis and increases the red blood cell to plasma ratio, resulting in increased levels of circulating cortisol. (source)
Protocol: Follow a structured training program that exerts the body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week. The final set of each resistance training exercise should be taken within two repetitions of failure.
Perform breathwork and meditation: Breathwork improves markers of stress. (source) Chronic stress from overtraining reduces cortisol. Overtraining, which occurs when there is an imbalance between training and recovery, leads to adrenal fatigue in which the body is unable to produce sufficient stress hormones, including cortisol. (source) Reducing stress through breathwork or meditation leads to improvements in cortisol production and concentrations.
Protocol: Sit down and calmly focus on your breath while box breathing for up to five minutes.
High serum cortisol levels are influenced by physiological factors related to mental and physical stress and the body's natural response to it, with the adrenal glands being the primary organs responsible for cortisol production. Nutritionally, excessive caffeine intake, high sugar consumption, and poor diet quality contribute to elevated cortisol levels. (source, source)
Potential Performance Impact:
Limit sugar intake: Sugar elevates cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Limiting sugar intake regulates cortisol concentrations.
Protocol: Monitor and limit excess sugar intake.
Get outside: Time in nature, whether walking or sitting, decreases cortisol levels. (source) The biodiversity of nature and its sounds stimulate the parasympathetic nervous system, decreasing markers of stress, including cortisol. (source)
Protocol: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.
Perform breathwork and meditation: Breathwork reduces cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, leading to a decrease in heart rate and blood pressure and resulting in reductions in cortisol. (source)
Protocol: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha: Supplementation with ashwagandha reduces serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, reducing cortisol concentrations. (source)
Protocol: Supplement with at least 240 mg of ashwagandha daily.
