How do normal cortisol levels fluctuate throughout the day?

Cortisol levels naturally fluctuate daily; they are typically lowest at night before bed and start to rise in the morning, peaking 30 to 60 minutes after waking. This pattern, known as the Cortisol Awakening Response, can vary widely among individuals.

What are some common (but often misleading) symptoms claimed to be associated with high cortisol on social media?

Social media often highlights symptoms like cravings for salt and sugar, waking up between 2-4 AM, morning grogginess, evening energy, belly fat, round face, irritability, brain fog, bloating, painful periods, low libido, and gut issues. Many of these are vague and can be normal or indicative of other conditions.

What social media trends are linked to cortisol misinformation?

Current trends repurpose old myths like 'adrenal fatigue' into 'high cortisol' narratives. They often focus on beauty and weight loss, encouraging consumption of unproven supplements, and promote 'somatic therapies' like EFT tapping or vibrational movements to 'release trauma' purportedly causing high cortisol and weight issues.

Does high-intensity exercise negatively impact cortisol levels and cause weight gain?

While intense exercise does acutely increase cortisol, this is a normal and beneficial physiological response aiding performance and protecting other organ systems. Cortisol levels return to baseline within 40-60 minutes post-exercise and do not cause chronic high cortisol or weight gain unless in extreme, pathological conditions like overtraining syndrome or severe energy deficiency.

How does caffeine affect cortisol levels?

For individuals not accustomed to caffeine, it can cause a temporary, acute increase in cortisol. However, with consistent caffeine use, the body habituates, and this cortisol response typically disappears within about a week, making sustained high cortisol due to regular coffee intake unlikely.

Are there specific foods or supplements that can lower cortisol?

While a generally healthy diet (e.g., more protein, vegetables) can improve overall health and potentially reduce low-grade inflammation, indirectly affecting cortisol, there's no direct 'A to B' relationship where specific foods or popular supplements like ashwagandha definitively lower cortisol in healthy individuals. Many recommended supplements are expensive and lack scientific backing.

When should someone seek medical attention for suspected cortisol issues?

If experiencing severe symptoms significantly impacting daily life, it's crucial to consult a medical doctor, specifically an endocrinologist, rather than relying on self-diagnosis or 'hormone health coaches.' Real medical conditions like Cushing's Syndrome or Addison's Disease require professional diagnosis and treatment.

How can one critically evaluate health claims made on social media regarding hormones?

Be wary of single-factor thinking that attributes all problems to one cause. Understand that many symptoms are vague and could have multiple origins or be normal. Question claims that promise simple fixes for complex problems, especially those promoting expensive supplements or unconventional treatments without scientific consensus.

How do systemic issues contribute to perceived health problems often attributed to cortisol?

Many symptoms attributed to high cortisol, like fatigue, stress, and burnout, might stem from broader societal issues such as financial insecurity, demanding work environments, lack of social support, and inadequate healthcare access. Addressing these systemic stressors is often more beneficial than focusing solely on individual hormonal 'fixes'.

Busting Myths about Cortisol with Beth Skwarecki (Ep 123)

Stronger By Science

Sports3 min read150 min video

Dec 13, 2023|2,096 views|92|14

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Key Moments

TL;DR

Cortisol myths on social media vs. scientific reality. Experts debunk misinformation.

Key Insights

Cortisol is a real hormone regulating stress response, vital for survival; not a vague illness.

Social media often misrepresents cortisol's function, linking common symptoms to a "cortisol crisis."

Normal cortisol levels have a wide range and fluctuate daily; self-diagnosis via online symptom lists is unreliable.

Many purported "treatments" lack scientific backing and can be financially exploitative.

Stressful life events, illness, and medical conditions can affect cortisol, but it's usually a symptom, not the primary cause.

Consulting endocrinologists for suspected cortisol issues is crucial, avoiding unqualified 'health coaches'.

UNDERSTANDING CORTISOL: MORE THAN JUST A STRESS HORMONE

Cortisol is a vital hormone produced by the adrenal glands, playing a critical role in the body's stress response, energy regulation, and immune function. While often labeled a "stress hormone," it's essential for life, helping manage prolonged stress, illness, and even pregnancy. Its dysregulation can lead to serious medical conditions like Addison's disease (too little) or Cushing syndrome (too much), requiring medical intervention. Social media, however, often oversimplifies and misrepresents cortisol, portraying it as a catch-all explanation for many common ailments.

THE RISE OF SOCIAL MEDIA CORTISOL FEARMONGERING

Platforms like TikTok have become breeding grounds for health misinformation, with cortisol frequently targeted. Users present vague symptoms like fatigue, sugar cravings, and difficulty losing weight as evidence of 'high cortisol,' often linking these to specific times of waking (e.g., 2-4 am) or general anxiety. This decontextualized information creates a narrative of a pervasive 'cortisol crisis,' encouraging self-diagnosis and discouraging professional medical evaluation.

THE VAST VARIABILITY AND COMPLEXITY OF CORTISOL LEVELS

Scientific understanding reveals that normal cortisol levels exhibit significant inter-individual variability, with wide reference ranges. Cortisol also follows a diurnal rhythm, peaking shortly after waking and declining throughout the day. The "cortisol awakening response" varies greatly among healthy individuals, and lifestyle factors or stress can influence it in unpredictable ways. Claims that specific symptoms definitively indicate high or low cortisol are oversimplified and ignore this inherent biological complexity and natural variation.

MYTHICAL TREATMENTS AND EXPLOITATIVE PRACTICES

The misinformation surrounding cortisol is often coupled with dubious treatment recommendations. These range from generally good advice (eat protein, get sleep) to specific supplements, dietary changes (like salt and orange juice shots), and even practices like cold-water facial immersion or lymphatic drainage massage. Many of these "fixes" lack scientific evidence, and the promotion of supplements often involves affiliate codes or direct sales, creating a financially lucrative system for influencers that preys on people's health anxieties.

MISINTERPRETING EXERCISE AND THE DANGERS OF MEDICALIZING NORMAL STATES

Intense exercise does temporarily elevate cortisol, but this is a normal, adaptive response that helps fuel performance and returns to baseline quickly afterward. Social media narratives often incorrectly portray this as harmful, linking it to weight gain or overtraining syndrome (which is actually associated with *low* cortisol). Furthermore, many symptoms attributed to cortisol, like weight gain, fatigue, or sleep disturbances, are more likely explained by common factors like diet, sleep disorders, anxiety, or even simply personal chronotypes, rather than a pathological cortisol issue.

THE ROLE OF TRAUMA, BEAUTY STANDARDS, AND THE GULF BETWEEN SOCIAL MEDIA AND SCIENCE

A significant trend connects alleged high cortisol to past trauma, suggesting physical therapies can release this 'stored' trauma and fat. While relaxation techniques can be beneficial, linking them directly to cortisol reduction in this manner is pseudoscientific. Much of this discourse is also heavily focused on beauty and weight loss, particularly targeting women, and reinforces unattainable beauty standards. The disconnect between these social media narratives and actual medical understanding highlights the danger of self-diagnosing serious conditions based on unqualified online advice, emphasizing the need for professional medical consultation.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

Cortisol is a steroid hormone produced by the adrenal glands that plays crucial roles in the body's response to stress, regulates blood glucose, suppresses inflammation, and manages blood pressure. It is essential for life, with dysregulation leading to severe health issues.

Topics

Adrenal Fatigue Hormone Misinformation Social Media Health Trends Cushing Syndrome Addison's Disease Caffeine Effects Adaptogens Self-Diagnosis Healthcare Access

Mentioned in this video

mediaStronger by Science Podcast

The podcast hosting this interview, where Greg and Lindsay are the hosts.

drugAldosterone

A mineralocorticoid hormone (made in the zona glomerulosa) involved in regulating electrolytes and water balance by interacting with the kidneys.

organizationLifehacker

A popular website where Beth Skwarecki works as the health editor.

drugACTH (Adrenocorticotropic Hormone)

A hormone from the pituitary gland that instructs the adrenal gland to produce cortisol; synthetic versions are used in diagnostic tests.

studyLavallée and colleagues (2008 study)

A study that found acute cortisol increases from caffeine habituate within a week of consistent use.

personBeth Skwarecki

Health editor at Lifehacker, certified personal trainer, author of 'Genetics 101' and 'Outbreak: 50 Tales of Epidemics that Terrorize the World,' and competitive weightlifter.

conceptCushing Syndrome

A medical condition characterized by pathologically high cortisol levels, often caused by a pituitary tumor.

bookOutbreak: 50 Tales of Epidemics that Terrorize the World

The second book authored by Beth Skwarecki, focusing on historical epidemics.

conceptCortisol Awakening Response (CAR)

The natural increase in cortisol levels 30-60 minutes after waking, which can vary significantly between individuals and is partially heritable.

personLauren Kinza Simple

A researcher whose work on exercise and the menstrual cycle suggests minimal physiological variation throughout the cycle.

conceptHPA axis (Hypothalamic-Pituitary-Adrenal axis)

The complex neuroendocrine system regulating stress response, involving the hypothalamus, pituitary gland, and adrenal glands.

bookGenetics 101: From Chromosomes and the Double Helix to Cloning and DNA Tests, Everything You Need to Know About Genes

One of two books authored by Beth Skwarecki, covering foundational genetics topics.

personRay Peat

An 'underground dissident nutrition and health guy' known for advocating sugar consumption, orange juice, and eggshells for calcium.

companyGoop

A lifestyle brand known for publishing articles on trending health topics, including 'adrenal fatigue' in 2017.

organizationUS All-Around Weightlifting Association (USAWA)

The weightlifting association where Beth Skwarecki competes.

personJames Finning

An endocrinologist who noted that many adrenal support supplements historically contained cortisone.

supplementNorepinephrine

supplementEpinephrine (Adrenaline)

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