Why Cortisol Might Be the Hormone Holding You Back

Feeling Tired, Wired, and Stuck? It Might Be Cortisol

Are you constantly tired but can’t sleep? Struggling to shift weight no matter how clean you eat? Living in a state of low-grade stress that feels normal… but isn’t? One hormone could be behind it all — and it’s not one most people ever think about.

It’s called cortisol, and when it’s out of balance, it can quietly sabotage everything from your energy and digestion to your mood, immunity, and even your motivation. Here’s how cortisol works, what happens when it goes rogue, and how to get it back under control — naturally.

Cortisol — often dubbed the “stress hormone” — plays a vital role in your health. But when it’s out of balance, everything from sleep to weight to mood can spiral. If you’ve been feeling constantly drained, struggling to lose fat, or waking up at 3am for no good reason, cortisol might be quietly sabotaging your progress.

What Exactly Is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands. It helps regulate your metabolism, blood pressure, inflammation, and circadian rhythm. It’s designed to help you respond to short bursts of stress — like running from a bear. But in modern life, the “bear” is often your inbox, your phone, your bills, or a lack of rest. And the cortisol never quite switches off.

Signs Your Cortisol Might Be Off

• Waking up tired, even after a full night’s sleep
• Feeling wired late at night or struggling to fall asleep (see tips for better sleep here)
• Stubborn belly fat that doesn’t shift with diet or exercise
• Cravings for sugar or salty snacks (why your body craves sugar)
• Frequent illnesses or slower recovery
• Low mood or anxiety that seems out of proportion (read more on managing anxiety)

Common Triggers for Cortisol Imbalance

• Chronic stress: Whether mental, physical, or emotional
• Poor sleep hygiene: Irregular sleep hours or too much screen time before bed
• Overtraining: Especially intense cardio with no rest days
• Skipping meals: Especially breakfast — this can spike cortisol levels early
• Caffeine overload: Especially on an empty stomach

Natural Ways to Support Healthy Cortisol Levels

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily
• Prioritise protein-rich meals: Especially early in the day
• Swap intense workouts for gentler movement: Like walking, yoga, or Pilates
• Limit caffeine after 2pm: Or switch to herbal alternatives like hibiscus tea
• Use relaxation techniques: Deep breathing, nature walks, or magnesium

Supplements and Support

Some supplements may help regulate cortisol — but always check with a professional before starting anything new. Common ones include:

• Magnesium(especially glycinate or citrate forms)
• Ashwagandha and other adaptogens
• Phosphatidylserine (a compound linked to lower stress response)
• Vitamin B5 and B6 (key for adrenal support)

Incorporating intermittent fasting or time-restricted eating may also help balance hormones. Read more about the benefits of intermittent fasting here.

Final Thoughts

If you’ve been trying to improve your health but nothing seems to work, your hormones might be working against you — and cortisol is often the first to go rogue. The good news? With some steady lifestyle changes, you can help bring it back into balance and finally start feeling like yourself again.

Feel Like Cortisol Is Holding You Back?

Chronic stress, poor sleep, and hormone imbalances can affect your entire health journey — from energy and mood to immunity and recovery. With the right support, you can take control.

Compare Sanitas health insurance plans and get cover that works for your lifestyle — including access to specialists and stress-related diagnostics