When you hear the word cortisol… what comes to mind?
If you’re like a lot of women I work with in their 30s, 40s and 50s, it’s something like:
“I’ve got to get my cortisol down.”
“I don’t want to spike it with the wrong exercise.”
“I think I’m holding onto weight because of too much cortisol.”
Cortisol gets a lot of attention.
But here’s the thing:
Focusing on cortisol without understanding what’s driving it is like turning off the smoke alarm without checking for fire 🔥
Sure, it might bring temporary relief…
But the real problem is still smouldering away somewhere.
(If cortisol doesn’t really feature in your algorithm and you’re wondering what I’m even talking about, definitely check out this week’s podcast episode. It’s a short one, and it’ll catch you up fast.)
I’m not saying cortisol doesn’t matter.
We know it does. Especially in midlife, where it contributes to poor sleep, lower energy, mood swings and changes in body composition.
But there’s more nuance than many of us are told.
Here’s what we do know:
→ During perimenopause, estrogen and progesterone fluctuate wildly.
→ That hormonal chaos puts extra stress on the body.
→ And when your body senses stress, from any source, it increases cortisol production.
→ Cortisol doesn’t cause the stress. It’s your body’s response to help you meet the stress.
But here’s the catch:
When we don’t complete the stress cycle – when we stay “on” all the time – cortisol stays elevated.
And that’s when you start to feel it: poor sleep, low energy, cravings, and stubborn belly fat.
So yes, cortisol matters.
But it’s not the villain. It’s the smoke alarm.
And chasing supplements or “cortisol cocktails” to switch it off is like ignoring the fire itself.
And the fire isn’t usually one big thing.
It’s a build-up of daily stressors:
👎 Decision fatigue
👎 Blood sugar swings
👎 Under-fuelling
👎 Over-caffeinating
👎 Lack of sleep
👎 Emotional load
👎 Overtraining (or not moving enough)
It’s no wonder we feel tapped out.
This is why I care so much about helping women focus on the things they can control, like:
✔️ Eating enough protein and fibre to manage blood sugar and cravings
✔️ Sleeping better (your cortisol follows a daily rhythm)
✔️ Moving regularly, especially with strength training that feels grounding and do-able
Intentional strength training can actually lower cortisol over time.
And improve your mood, metabolism, confidence and sleep while you’re at it.
I’d love to know what you’ve heard about cortisol, and whether this shifted your perspective.