How to Reduce Your Cortisol Levels (and Should You Even Try?)

Hi, I’m Lola Fisher, Nutritional Therapist and founder of Health Box. Today, we’re diving into the world of cortisol—one of the most misunderstood hormones in the body. Should you be reducing it? Why is it high in the first place? And what can you do if you’re feeling wired, exhausted, or somewhere in between?

What Is Cortisol and Why Is It Important?

Cortisol often gets a bad rap as the “stress hormone,” but it’s actually essential for your health. Produced by the adrenal glands, cortisol plays a crucial role in keeping you energized, focused, and ready to take on the day. In fact, it’s cortisol that gets you up in the morning and helps you power through challenges.

Ideally, cortisol should follow a natural rhythm—high in the morning to wake you up and slowly tapering off throughout the day so you can relax and sleep at night. But in our modern world, stress is constant. Unlike our ancestors, who only had to deal with short bursts of stress (like running from a wild animal), we’re dealing with work pressure, financial worries, and endless notifications—all day, every day. This keeps our bodies in a perpetual state of fight or flight, wreaking havoc on our cortisol levels.

The Three Stages of Chronic Stress

Chronic stress impacts cortisol levels in different ways. Here’s how to recognize which stage you might be in—and what to do about it.

Stage 1: High Cortisol (The “Headless Chicken” Phase)

If your cortisol is constantly elevated, you might feel:

• Wired and anxious
• Restless with a racing mind
• Unable to switch off, even when you’re tired
• Prone to high blood pressure and rapid heartbeat

What to Do:

• Balance your blood sugar: More protein and healthy fats, less sugar and caffeine. Caffeine is like an extra kick to already overworked adrenal glands—cut it out.
• Magnesium, Theanine & Lemon Balm: These supplements help calm the nervous system.
• No screens before bed: Blue light keeps your brain in fight-or-flight mode. Read a book instead!
• Exercise strategically: You need to burn off that excess cortisol. Strength training and moderate cardio are great options.

Stage 2: The “Tired but Wired” Phase

If your cortisol pattern is flipped (low in the morning, high at night), you might feel:

• Unrefreshed after sleep
• Dependent on caffeine and sugar for energy
• Prone to snacking and blood sugar crashes
• Tired during the day but unable to sleep at night

What to Do:

• Continue balancing blood sugar: Stable blood sugar = stable energy.
• Cut caffeine (yes, really): This is the hardest step, but necessary. Switch to energizing alternatives like Korean ginseng, Siberian ginseng, matcha, or cordyceps.
• Support sleep: Magnesium taurate and ashwagandha help bring cortisol back into balance.
• Exercise gently: No high-intensity workouts. Opt for yoga, Pilates, or brisk walks in nature.

Stage 3: The Exhaustion Phase (Burnout Mode)

If your cortisol is now flatlining, you might feel:

• Constantly fatigued, no matter how much you sleep
• Unable to function without caffeine and sugar
• Emotionally drained and physically sluggish
• Prone to illness and slow recovery

What to Do:

• Get professional support: This stage requires a proper adrenal reset. A Nutritional Therapist can help you navigate recovery.
• Prioritize protein, fats & nutrients: Your body needs nourishment to rebuild energy levels.
• Magnesium & B-complex vitamins: Essential for adrenal recovery.
• High-dose Vitamin C: Supports adrenal function.
• Adaptogenic herbs: These include rhodiola, reishi, and amino acid support.
• No intense exercise: Your body needs rest. Gentle walks, grounding, and even tree-hugging (yes, really) can help reset your nervous system.

Final Thoughts

The sooner you address your stress, the easier it is to recover. If you’re in the early stages of chronic stress, making simple lifestyle changes can help bring cortisol back into balance. But if you’re already in deep exhaustion, recovery will take time—six months to a year in many cases. The good news? It is possible to restore balance and energy. Your body is designed to heal; you just need to give it the right support.

Take care of yourself, and remember—stress management isn’t a luxury; it’s a necessity.

Lola x