How to Exercise with High or Low Cortisol in Menopause

With either high or low cortisol in menopause, the way you exercise has to change. Yet, this is a  gap in fitness education for trainers, instructors and coaches who don’t get training specific to women in menopause.

So, whether you’re here for yourself or here as a coach or trainer who does now or wants to coach women in midlife and beyond, this episode is for you.

In this episode, I talk about the impact of exercise intensity on cortisol and how cortisol is used for the energy to do exercise, cortisol changes that occur in menopause, and what’s really wrong with the way we can interpret the signs of high or low cortisol… all so you can avoid making mistakes that might make you worse, or prevent you from ever having an issue in the first place.

Questions We Cover in This Episode:

• Why are high or low cortisol in menopause so prevalent? [00:04:00]
• What’s the difference between someone “apparently healthy” and high or low cortisol? [00:04:30]
• How would you test to know? [00:11:30]
• Without testing what does abnormal cortisol feel like? [00:13:50]
• How does exercise impact cortisol levels? [00:16:30]
• What mistakes do women (and trainers & coaches) make with exercise recommendations? [00:28:10]

Looking at Exercise Science for High or Low Cortisol in Menopause

Low-intensity exercise may decrease cortisol levels or keep them steady.

Prolonged activity, however, can cause cortisol to rise.

Moderate to high-intensity exercise increases cortisol. Prolonged “aerobic” exercise at higher intensities can significantly elevate cortisol concentrations. At about 45 minutes, to less than an hour, cortisol begins to rise significantly above resting levels and then not have the corresponding fall that is beneficial for us.

This elevated cortisol response can occur even with exercises you’ve done for years. With declining estrogen, life itself becomes more stressful. For women engaging in long endurance activities without proper fuel, recovery, or adjustments, results may stall—or even backfire..

This doesn’t mean giving up long runs or rides forever but prioritizing muscle, bone, and brain health temporarily.

Why

Elevated cortisol is indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as we age and has differing responses to exercise intensities in males and females.

Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss.

The longer the duration, or the higher the intensity, and certainly both combined, the greater the increase in cortisol. Other factors like heat, humidity, intake of carbohydrate and hydration can impact cortisol levels. Last, of course the higher the conditioning level you have the less of a stress response (cortisol rise) you’re going to have to the same level of duration or intensity in a deconditioned level.

That is, the stress response will occur sooner for the deconditioned than later.

Low Cortisol Solutions When Dealing with High or Low Cortisol in Menopause

With low cortisol levels (adrenal stress), overtraining is the biggest risk. Small exercise snacks, lower intensity exercise is the first step. Gradually adding in resistance training in short sessions to support blood sugar stabilization is the goal. Monitor to be sure you don’t go backward.

Keep in mind cortisol and adrenaline are needed to support intense exercise. Your body doesn’t currently have it, so high intensity workouts like intervals and metabolic conditioning (bootcamp style) are not favorable for you. You won’t benefit from them right now.

Low intensity and low volume resistance training would mean lower rep ranges and higher number of sets (3-5) with a few compound exercises. You’re going to skip old school advice for 8-10 exercises for each muscle group.

High Cortisol Solutions when Dealing with High or Low Cortisol in Menopause

Short interval sessions or metabolic conditioning can be effective, but be mindful to keep them short. Start with 1 session and add a second only if it’s improving, not draining your energy. These sessions may help reduce cortisol, but going too long, even if it feels good, can backfire. Neurotransmitters may push you to continue, but elevated cortisol and adrenal fatigue will eventually catch up.

High cortisol breaks down muscle, so strength training is essential. Use heavier weights and increase your rest time (by using balance exercises, stretches or core) to make the most of your time.

The HPA-Axis issue, that is adrenal fatigue, needs time away from longer duration and high intensity workouts to allow the brain and adrenals to start communicating effectively again. It doesn’t have to be permanent.

Train earlier in the day, balancing sleep and exercise, especially if work adds stress. Overworking, lack of movement, or poor stress management may have contributed to current challenges. Use weekends wisely – skip long workouts and focus on a solid strength session one day and yoga or walking the next. Prioritize earlier sessions that don’t require an alarm clock for optimal recovery and hormonal balance.

Signs You’re Recovering from High or Low Cortisol in Menopause

Check Your Appetite: You should have one, but not cravings especially, soon after meals. Appetite can be sluggish with low cortisol and either high or low with high cortisol.

Your Energy level: Should be stable throughout the day. For low energy getting up, maca can be a natural support for your own system to self-regulate. It’s an herb most women can take, however check if you have had breast cancer, there are some contraindications and a medical advisory board you can check with. I found this super helpful and within a week of taking this felt better back in early 2020.

Sleep Should Improve: Whether you struggle to fall asleep, stay asleep or simply are not waking rested, this should begin to improve. (That is, if you’re doing your job to prioritize sleep).

Other Episodes You Might Like:

A Hormone Therapy Roadmap: What, When & Why:

https://www.flippingfifty.com/hormone-therapy-roadmap**Cortisol Hormone: Don’t let it derail your fat loss efforts:https://www.flippingfifty.com/cortisol-hormone**Turn Midlife Stress into Strength | Victim to Victorious Author:https://www.flippingfifty.com/midlife-stress

Resources:

Mighty Maca:

https://www.flippingfifty.com/mightymaca

Sleep Yourself Skinny:

https://www.flippingfifty.com/sleep-yourself-skinny-tonight

Flipping 50 Menopause Fitness Specialist®:

https://fitnessmarketingacademy.com/

5 Day Flip:

https://www.flippingfifty.com/5-day-challenge-new/

References :

Hackney AC, Walz EA. Hormonal adaptation and the stress of exercise training: the role of glucocorticoids. Trends Sport Sci. 2013;20(4):165-171. PMID: 29882537; PMCID: PMC5988244.

The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition, 4(4). https://doi.org/10.53520/jen2021.103108