Understanding Cortisol: Its Role in Energy, Exercise, and Hormonal Balance

I’m going to review the cortisol and exercise connection or confusion… and offer some solutions.

Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested?  Sound familiar or been there?

This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it.

 

What is Cortisol?

• Your body's primary stress hormone, but it’s also your energy hormone.
• Regulates metabolism, immune response, and stress.
• Mental and emotional response to stress.

For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything.

 

Cortisol Follows Your Circadian Rhythm

• Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar.
• Evening: Cortisol drops – when melatonin (your sleep hormone) takes over.
• Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping.

 

HPA Axis Dysfunction (hypothalamus, pituitary, adrenal)

• Your body's stress thermostat — when it’s overworked, it breaks.
• Constant demand leads to adrenal insufficiency. 
• HPA Axis dial things down to protect you and that’s when you hit a wall:
  • You’re tired but wired.
  • You can’t sleep or sleep all day.
  • Your blood sugar is out of whack — hello cravings and midsection weight gain.
  • Workouts leave you exhausted instead of energized.

 

Work Out Doesn’t Work Anymore?

• Cortisol Chaos
  • When your old workouts become stressors instead of solutions.
  • Workouts add fuel to the fire.
• Solution: Cortisol-Conscious Movement
  • The right exercise, at the right time, for the right reason.

 

The Cortisol–Thyroid–Adrenal Triangle

• Cortisol: Regulates blood sugar and inflammation.
• Thyroid: Controls metabolism — but sensitive to cortisol imbalances.
• Adrenals: Produces cortisol — but burns out if they’re overstimulated.

If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train.

 

The Influence of Cortisol and Exercise in Menopause 

 

Cortisol During Perimenopause and Postmenopause

• Hormonal Fluctuations
  • Decline in estrogen and progesterone affects cortisol regulation.
  • Increased sensitivity to stress and potential for cortisol imbalance.
• Symptoms of Elevated Cortisol
  • Weight gain, especially around the abdomen.
  • Sleep disturbances and fatigue.
  • Mood swings and anxiety 

 

Symptoms of Low Cortisol 

• Fatigue - in spite of rest
• Low Blood Pressure, weakness  
• Loss of Appetite 

 

Know When You Are On An Allostatic Load

• When you reach a tipping point, overloaded by chronic stress.
• Different kinds of stressors:
  • Emotional
  • Relationship
  • Financial
  • Work
  • Home
  • Hormonal Change
  • Physical (diet & sleep)
  • Exercise

 

The Good News: Cortisol Isn’t Your Enemy

• Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast.
• The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system.

 

Exercise and Cortisol

• Impact of Exercise on Cortisol Levels
  • High-intensity workouts can spike cortisol levels. (it's natural!!) 
  • Chronic overtraining may lead to sustained high cortisol and adrenal fatigue .
• Timing Matters
  • Morning workouts align with natural cortisol peaks.
  • Evening high-intensity workouts may disrupt sleep and cortisol rhythm .

 

Managing Cortisol Levels

• Lifestyle Strategies
  • Prioritize sleep and stress management techniques.
  • Incorporate relaxation practices like yoga and meditation, box breathing.
• Nutrition Tips
  • Maintain stable blood sugar with balanced meals.
  • Limit caffeine and alcohol intake
  • Avoid strict keto or carnivore and include resistant starches 
• Exercise Recommendations
  • Focus on low-to-moderate intensity and short duration workouts.
  • Include restorative activities and avoid overtraining.
• Supplement Recommendations
  • B vitamins and magnesium are depleted by stress. 
  • Maca (Find Femminescense here) is an adaptogen. 
  • Ashwagandha can also be helpful for some. 
  • Cortisol Manager (available online) contains some of the above.

 

Solutions To Your Questions on Cortisol and Exercise in Menopause

 

Q: Can I recover from adrenal issues on my own?

A: Yes, but only if you actually slow down and stop pushing through it.

• Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them.
• Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention.
• Identifying how deep your HPA Axis dysfunction goes. 

Recovery is possible — but not if you keep acting like nothing’s wrong.

 

Q: How long will it take to recover?

A: That depends on how long you’ve been burned out… and whether you actually change your behavior.

• Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around.
• Moderate dysfunction: 3–6 months to really feel like yourself again.
• Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support.

Reminder: The sooner you start, the faster you bounce back.

 

Q: Will I lose this weight once I fix my cortisol issues?

A: Most likely — yes.

• If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss.
• Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown.
• When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again.

But here's the kicker: you can’t “outwork” cortisol. You have to work with it.

Other Episodes You Might Like:

• Previous Episode - How to Bounce Back Boldly After You Blew Your Diet
• Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause
• More Like This - Exercise and Hot Flashes and Other Menopause Symptoms

 

Resources: 

• Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.
• Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
• Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.