Cortisol's Impact: Energy, Sleep, Weight, and Balance | Episode 26

In this episode of The Health Pulse Podcast, we uncover the powerful role of cortisol, the body’s primary stress hormone, and how it affects far more than your response to pressure. From energy crashes and insomnia to belly fat and inflammation, cortisol’s daily rhythm is at the core of your metabolic and immune function.

We explain how chronic stress disrupts the HPA axis, throwing your cortisol rhythm out of balance and leading to the all-too-familiar “tired but wired” state. You’ll also learn how cortisol influences belly fat, blood sugar, and sleep quality—and what kinds of testing (like salivary cortisol or DUTCH testing) can reveal deeper insights.

🎧 Tune in to explore the natural ways to restore balance—like sleep hygiene, adaptogens, nutrition, and smarter exercise—so you can reclaim your energy and resilience.

📞 Need lab work done from the comfort of home? QLM offers fast, reliable mobile phlebotomy services—no clinic visit required.

📅 Book your appointment or learn more at:
👉 Quick Lab Mobile
📧 Contact us: [e-mail]

💬 Enjoyed the episode? Leave us a review and let us know what topics you'd like us to cover next! Your feedback helps us bring you the content that matters most.

Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.

Episode Transcript

Nicolette (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.

Rachel (00:23):
Okay, so you guys sent, sent this article right High
cortisol, low energy Catchytitle.
It's from Quick Lab Mobile,april 7th 2025.
And we're going to dive into ittoday, right?
Cortisol, stress, energy, allthat good stuff.
What do we really need to knowabout cortisol?
How does it actually affect ourhealth?

(00:45):
You know our energy levels, oursleep, even like our weight.

Mark (00:49):
Yeah, I mean.
The cool thing about thisarticle right off the bat is how
they talk about cortisol.
It's not just you know, thestress hormone like everyone
says it does way more than that.
Right, like they make thisreally good point about how,
like if your cortisol is messedup, it can actually cause all
these other problems likefeeling tired all the time, or
like you can't lose weight oryou can't sleep, like things you
wouldn't necessarily connect,you know.

Rachel (01:09):
Right, right.
So okay, before we get into allthat, like, let's back up a sec
.
What exactly is cortisol Likefor people who are like okay,
stress hormone, I get it, butwhy?

Mark (01:19):
should I care if I don't feel stressed right now?
So cortisol is like thispowerful hormones made by your
adrenal glands.
Right, those are, these littleglands sit right on top of your
kidneys.
But like it's not just somesolo act, cortisol is part of
this bigger system, this networkin your body.
It's called the HPA axis, orthe hypothalamic pituitary
adrenal axis, if you want thefull name.

Rachel (01:38):
OK, that's a mouthful.

Mark (01:39):
Yeah, right, but basically , like think of the HPA axis as
your body's like central commandfor handling stress is
constantly monitoring, you know,adjusting things, making sure
your cortisol levels are likewhere they need to be.

Rachel (01:54):
OK, so it's like the boss of stress Makes sense, but
you were saying it does morethan just react to stress.

Mark (01:59):
Totally.
It's definitely a key player inhow you handle stress, no doubt
, but, like this article pointsout, it's also super important
for a ton of other stuff, likeregulating blood pressure, how
your body uses glucose, like forenergy.
That's your metabolism, yourimmune system and even your
sleep-wake cycle, you know likewhen you feel tired, when you
feel awake.

Rachel (02:18):
Oh yeah, the article mentioned that.
It talks about this like up anddown pattern with cortisol,
like it's not just the same allday.
Why is that so important that,uh, what did they call it?
Diurnal pattern, Right?

Mark (02:31):
right, the diurnal rhythm, super important.
So ideally, like your cortisollevels, they should peak in the
morning.
That's your natural like wakeup call, right yeah, makes you
feel alert, ready for the day,and then, as the day goes on, it
should gradually like decline.
By the evening it should be atits lowest.

Rachel (02:49):
So that's why sometimes, like in the evening, you're
like OK, I'm ready for bed.

Mark (02:52):
Exactly that drop in cortisol lets your body know,
hey, it's time to chill, time toget some sleep, and that whole
rhythm like that up and downthroughout the day.
It's super important forkeeping, like, all your body
systems in sync, you know,working together on schedule.

Rachel (03:07):
Okay, that makes sense.
Now we all hear about fight orflight, right?
Where does cortisol sit intothat whole thing?

Mark (03:12):
So when you encounter stress, right Like a sudden
threat, something that scaresyou, bam, your body kicks into
fight or flight.
Yeah, and cortisol, oh, it's amajor player in that it's
released, helps you mobilizeenergy, get focused, basically
like preps you to either fightor, you know, run away.

Rachel (03:28):
It's like your body's a little superhero cape.

Mark (03:31):
Yeah, kind of.
But here's the thing.
Right that system.
It's great for short term stufflike a quick burst of stress,
but the problem is these daysmost of us we're dealing with
chronic stress like nonstopdeadlines at work, not getting
enough sleep, eating crap, youknow, just life in general.

Rachel (03:49):
Yeah, that always on feeling, exactly yeah.

Mark (03:51):
And what happens is that constant stress.
It keeps your cortisol elevatedinstead of like a quick spike
and then back to normal.
It's just high all the time.
Yeah, and that that's whenthings get messy, like your body
can't keep up.
You know, the article mentionsa few things like your energy
levels get all messed up, yourblood sugar regulation goes
haywire and you start gettingmore inflammation Over time.

(04:12):
That can lead to, you know,fatigue, sleep problems, even
weight gain, and there's even amention of potential thyroid
issues.
They cite the Mayo Clinic onthat one.

Rachel (04:23):
Wow.
Ok, so we're talking about areal difference between, like,
getting startled by somethinglike a loud noise versus the
kind of stress a lot of us justlive with every day.

Mark (04:33):
Right, totally different.
That quick burst, that's acutestress, it's over fast, wow.
But the everyday stuff, that'schronic stress, and that's what
really throws your cortisol outof whack.

Rachel (04:44):
So how does that happen, like, how does chronic stress
mess?
And that's what really throwsyour cortisol out of whack?
So how does that happen, likehow does chronic stress mess
with your cortisol?

Mark (04:48):
So remember that HPA axis, that control center we talked
about.
Chronic stress keeps that thingin overdrive and it could mess
with your cortisol in two mainways, right?
One it could just keep yourcortisol levels high all the
time, like they never get achance to come down.
You're just stuck on high alert, constantly revved up, and
that's not good.
You get a chance to come down,you're just stuck on high alert
constantly revved up and that'snot good.

Rachel (05:06):
No, not good at all.
And the other thing is it canreally screw up that natural
rhythm, that diurnal pattern.
Like your, cortisol might behigh at night when it should be
low, which yeah, hello insomnia.
Or it might be low in themorning, which makes it like
impossible to get out of bed.

Mark (05:23):
Yeah, okay.
So what happens in your bodywhen your cortisol is all over
the place like that?

Rachel (05:28):
Well, like the article says, it throws off a lot of
important stuff, like your bloodsugar stays high, which can
cause a bunch of other problems.
Your immune system takes a hit,so you're more likely to get
sick and, like we said,inflammation goes up, and those
are all factors that like feedinto those problems we were
talking about the weight gain,the sleep issues and just
feeling completely drained.

Mark (05:47):
Oh yeah, the article talks about HPA axis dysfunction.
Some people call it adrenalfatigue.
What's that all about?
Right Right, adrenal fatigueit's a term you hear a lot, but
honestly it's a littlemisleading.
It's not that your adrenalglands are like actually tired.
What happens is thatcommunication loop between your
brain and your adrenals, thatHPA axis.
It gets out of sync, likethey're not talking to each

(06:10):
other properly anymore.

Rachel (06:11):
Okay, so it's like they're arguing instead of
cooperating.

Mark (06:15):
Yeah, kind of, and the article mentioned some NIH
research that found this linkbetween chronic stress and
flattened cortisol patterns.
Like your, cortisol doesn'trise and fall like it should,
and that can lead to lowerenergy, problems with thinking
clearly and even a higher riskof chronic diseases.

Rachel (06:33):
So, basically, our bodies get stuck in the stress
mode because of, like, all thepressure and stimulation we deal
with constantly, and that's whywe start seeing those issues
with energy, sleep and weightfirst.

Mark (06:45):
Exactly.
It's like your body's so busytrying to cope with this ongoing
stress that it can't focus onanything else.

Rachel (06:50):
OK, let's talk about that energy thing specifically.
Like you wake up feelingtotally exhausted even though
you slept, or you get thatmid-afternoon slump that just
like hits you out of nowhere.
How does cortisol play intothat?

Mark (07:04):
So, like we've been saying , right that healthy cortisol
rhythm, high in the morning,gradually declining throughout
the day, it's super importantfor regulating your energy.
But when that rhythm getsmessed up it can cause all kinds
of problems, like your cortisolmight be too low in the morning
, which, yeah, makes it hard towake up and get going.
Or it might be too high atnight, which leaves you feeling

(07:26):
wired but tired.
You know like you should beexhausted but your mind just
won't shut off.

Rachel (07:30):
Yeah, like you're buzzing, but also completely
drained.

Mark (07:33):
Exactly.
And then sometimes yourcortisol levels are just all
over the place like up and downerratically all day.
That's what causes those suddenenergy crashes and those
moments where you're just likesuper irritable for no reason.

Rachel (07:47):
The article mentions that cortisol is involved in
blood sugar regulation too.
What's the connection therewith energy levels?

Mark (07:53):
So when your cortisol rises, it signals your liver to
release glucose, right sugar,into your bloodstream.
That gives you a quick burst ofenergy which, like in a
short-term stress situation, canbe helpful.

Nicolette (08:05):
Right.

Mark (08:05):
But if your cortisol is constantly elevated it can
really mess up your blood sugar.
You end up on this rollercoaster of highs and lows which
can totally affect your mood andmake you crave sugary stuff.

Rachel (08:15):
So like if you find yourself reaching for that candy
bar at 3 pm, it could be acortisol thing.

Mark (08:20):
Could be.
The article lists some othercommon signs too, like feeling
tired even after you sleep,needing caffeine or sugar to
just like function in themorning, having that energy
crash in the afternoon, usuallybetween 2 and 4 pm, and then
feeling wide awake at night whenyou should be winding down.

Rachel (08:36):
Oh man, that sounds familiar.

Mark (08:38):
Right, right, and it's not just anecdotal.
They actually cite a study inpsychoneuroendocrinology that
linked these flattened orreversed cortisol patterns to
chronic fatigue, being lessproductive and even having
symptoms of depression.

Rachel (08:51):
Wow, okay.
So it sounds like if you'reconcerned about your cortisol,
just getting it checked once inthe morning might not be enough,
right?
The article mentioned testingyour cortisol levels throughout
the day.
What's the reason for that?

Mark (09:04):
Exactly.
A single morning test onlygives you like a snapshot.
It doesn't tell you anythingabout that whole daily rhythm,
that rise and fall we weretalking about.
But if you test your cortisolat different times throughout
the day, like morning, noon,evening and bedtime, you get a
much better picture of what'sactually going on and that can
really help you figure outwhat's causing your specific

(09:25):
energy issues.

Rachel (09:27):
All right, let's switch gears to sleep.
The article talks a lot abouthow crucial that cortisol rhythm
is for good sleep.
Can you explain how that works?

Mark (09:35):
It all comes down to the balance between cortisol and
melatonin.
Melatonin is your sleep hormone, right?
So in a healthy sleep-wakecycle, your cortisol should be
high in the morning, thengradually decline, reaching its
lowest point at night, and thatdrop in cortisol allows your
melatonin to rise, which signalsyour body OK, it's time to
sleep.

Rachel (09:53):
So it's like a tag team.
Cortisol goes down, melatoninsteps in.

Mark (09:57):
Exactly.
But when your cortisol is highat night it throws that whole
system off and that's when youstart having trouble falling
asleep.
You wake up during the night.
You just can't get good restfulsleep.

Rachel (10:08):
The article mentions that tired and wired feeling
like you're exhausted but yourmind just won't shut off.

Mark (10:14):
Right, that's a classic sign of elevated nighttime
cortisol, and there are a fewthings that can contribute to
that, like chronic stress, ofcourse, but also poor sleep
habits, blood sugar swings, evenunderlying inflammation or pain
, like anything that keeps yourstress response system activated
.

Rachel (10:31):
The article had a list of common culprits.
Right, Can you go?

Mark (10:34):
over those again.
Yes, one big one is late nightscreen time, that blue light
from your phone or computer.
It actually suppressesmelatonin production, which
makes it harder to fall asleepand can indirectly mess with
your cortisol.
And then there's eating heavymeals or sugary snacks close to
bedtime.
That can cause your blood sugarto drop during the night, which

(10:54):
then triggers a cortisol surgeto try and correct it.
And then, of course, just notdealing with stress, effectively
carrying those worries andanxieties into the evening.
That keeps your system on highalert.

Rachel (11:05):
So basically, anything that keeps your mind buzzing and
your body stressed can messwith your sleep.

Mark (11:10):
Exactly, and the article even cites some research from
the National Sleep Foundationthat found a connection between
elevated cortisol and shortersleep duration, less REM sleep
and more frequent awakeningsduring the night.

Rachel (11:22):
And it can turn into this vicious cycle right.

Mark (11:25):
Absolutely Like.
If you don't sleep well, yourcortisol goes up, which?
Makes it even harder to sleep,and so on.
Plus, it can increase yourappetite, make your body less
sensitive to insulin andeventually contribute to weight
gain, fatigue, even burnout.

Rachel (11:38):
Okay, let's talk about the weight gain part, especially
belly fat.
The article says cortisol canmake you store fat in your
midsection.
Why is that?

Mark (11:47):
So cortisol has a big influence on where your body
stores fat and for some reasonit seems to love belly fat, that
visceral fat that's deep insideyour abdomen, around your
organs, Like when you'restressed.
Your body's like, okay, got tostore this energy as belly fat,
just in case.
It's almost like a primalsurvival mechanism.

Rachel (12:04):
Interesting.
So it's like your body'sprepping for a famine, even
though you're just stressedabout work.

Mark (12:09):
Yeah, kind of.
And there's research that showsthat visceral fat is actually
more sensitive to cortisol thanthe fat that's just under your
skin, that subcutaneous fat.
So when your cortisol levelsare high, it basically tells
your body hey, store more fat inthe belly, especially if you're
also dealing with unstableblood sugar or not sleeping well
.

Rachel (12:28):
And the article mentions that it's not just about the
number on the scale.
Right Like you might not see abig change in your overall
weight, but you could still begaining belly fat.

Mark (12:37):
Right, you might not be gaining weight overall, but you
could be losing muscle andgaining fat, especially in the
abdominal area, and that's notgood.
The article cites a study inobesity reviews that found this
link between higher cortisol andmore belly fat, even when
people's weight stayed the same.

Rachel (12:56):
So it's like you're getting fatter on the inside
even if it doesn't show on theoutside.
Yeah, pretty much.

Mark (13:02):
And the article goes on to explain that cortisol-driven
weight gain can involve a fewthings like increased appetite,
cravings for sugary and fattyfoods, muscle breakdown, which
slows down your metabolism, andeven problems with insulin and
leptin, which are hormones thathelp regulate your appetite and
how your body uses energy.

Rachel (13:20):
So it's like, even if you're trying to eat healthy and
exercise, if your cortisol isout of whack, it can be really
hard to lose weight, especiallythat stubborn belly fat.

Mark (13:29):
Exactly and, as we were talking about before, sleep
deprivation just makeseverything worse, like it raises
your evening cortisol, messeswith your growth hormone and
increases ghrelin, which is thehormone that makes you feel
hungry.

Rachel (13:40):
So you're tired, you're stressed, you're hungry and your
body's storing fat in all thewrong places.
Fun times.

Mark (13:47):
Right, Not ideal.
And it's important to rememberthat visceral fat isn't just a
cosmetic issue.
It's linked to inflammation,insulin resistance and a higher
risk of heart disease.
So getting your cortisol incheck can really make a big
difference for your overallhealth, not just your weight.

Rachel (14:05):
Okay.
So let's say someone'slistening and they're thinking
okay, this sounds a lot like me.
How do they know for sure iftheir cortisol is messed up Like
?
What kind of testing is there?
The article mentions a fewoptions.

Mark (14:16):
Yeah.
So if you're really concerned,definitely talk to your doctor
about getting tested.
The article explains thedifferent types of tests.
The most common one is a bloodtest called a serum cortisol
test.
It's good for like identifyingreally extreme imbalances like
Cushing's disease or Addison'sdisease, but it only gives you a
snapshot, like at one point intime.

Rachel (14:36):
So it wouldn't necessarily catch those daily
fluctuations right.

Mark (14:39):
Exactly, and because cortisol naturally goes up and
down throughout the day.

Rachel (14:46):
a single blood test might miss more subtle problems
with that rhythm.
Okay, and then there'ssomething called salivary
cortisol testing.

Mark (14:50):
Right that one measures the cortisol in your saliva at
multiple points throughout theday, like they might have.
You collect samples in themorning, afternoon, evening and
before bed.
This type of testing is reallygood for seeing how your
cortisol levels changethroughout the day that diurnal
pattern we were talking about,so it gives you a more complete
picture.
Exactly.
It can show you if yourcortisol is low in the morning,

(15:12):
high at night or just all overthe place, and the article says
that this type of testing isoften used in functional
medicine to identify HPA axisdysfunction early on.
Okay, and the article says thatthis type of testing is often
used in functional medicine toidentify HPA axis dysfunction
early on.

Rachel (15:22):
Okay, and the article mentioned one more test, the
DUTCH test.
What's different about that one?

Mark (15:27):
So the DUTCH test.
It stands for dried urine test,for comprehensive hormones.
It's a little more advanced.
It measures your cortisollevels over a full 24-hour
period, so you get a reallycomplete picture.
Plus, it also looks at yourcortisol metabolites, which are
basically byproducts of cortisolbreakdown.

Rachel (15:44):
Okay, so it's like looking at what happens to
cortisol after your body uses it.

Mark (15:48):
Yeah, kind of, and that can give doctors more
information about how your bodyis processing and clearing out
cortisol.
It can also help identify otherhormone imbalances that might
be contributing to your symptoms.

Rachel (16:00):
So it sounds like for most people, the salivary or the
DUTCH test might be a betteroption than just a simple blood
test, especially if they'rehaving those more common
symptoms like fatigue, sleepproblems and weight gain.

Mark (16:14):
Right.
Those tests give you a muchmore detailed look at your
cortisol patterns and can helpyou and your doctor come up with
a more personalized treatmentplan.

Rachel (16:22):
OK, so that's the testing side of things, but the
good news is the article saysyou can actually balance your
cortisol naturally.
What are some of the things youcan do?

Mark (16:31):
Yeah, the article talks about a lot of different
strategies, but they all boildown to supporting your HPA axis
and getting that cortisolrhythm back on track.
And one of the most importantthings, like we've talked about
a lot already, is getting enoughsleep.
Aim for seven to nine hours ofgood quality sleep every night.

Rachel (16:46):
Yeah, I think we all know we should be doing that,
but it's easier said than donesometimes.

Mark (16:51):
Right, it's definitely not always easy, but the article
talks about a few things thatcan help, like avoiding screens
before bed, keeping a consistentsleep schedule, making sure
your bedroom is dark and cooland limiting caffeine in the
afternoon.

Rachel (17:04):
Okay, so basically good sleep hygiene.

Mark (17:06):
Exactly, and the article even mentions studies that have
shown that better sleep qualitycan actually lower your evening
cortisol levels.

Rachel (17:13):
Okay, good to know what about those adaptogens the
article talks about.
I've heard a lot about thoselately.

Mark (17:18):
Yeah, adaptogens are getting pretty popular.
They're basically herbs thatcan help your body adapt to
stress.
The article specificallymentions ashwagandha, rhodiola,
holy basil andphosphatidylserine.

Rachel (17:30):
Okay, so how do those work?

Mark (17:31):
Well, they all have slightly different mechanisms,
but basically they can help yourbody modulate its cortisol
response so you're not asreactive to stress.
Like ashwagandha can help lowercortisol and improve sleep,
rhodiola can support mentalenergy and focus, holy basil can
calm the nervous system andhelp balance blood sugar, and
phosphatidylserine might helpblunt those nighttime cortisol

(17:53):
spikes.

Rachel (17:54):
So they're kind of like natural stress relievers.

Mark (17:57):
Yeah, you could think of them that way, but it's always a
good idea to talk to yourdoctor before taking any new
supplements, especially ifyou're on medication or have any
health conditions.

Rachel (18:05):
OK, good advice.
The article also talks abouteating to stabilize blood sugar.
How does that affect cortisol?

Mark (18:13):
So remember how we talked about cortisol being released
when your blood sugar drops.
Well, if you can keep yourblood sugar stable throughout
the day, you're less likely totrigger those cortisol spikes.

Rachel (18:23):
OK, so it's like preventing the problem before it
starts.

Mark (18:26):
Exactly, and the article recommends a few things for
stabilizing blood sugar, likeeating balanced meals with
protein, fat and fiber, avoidingprocessed sugars and refined
carbs and not letting yourselfget too hungry.

Rachel (18:40):
Makes sense.
And then, of course, there'sstress management.
Can't really talk aboutcortisol without talking about
stress, right?

Mark (18:45):
Right, and even if you can't eliminate all the stress
in your life, the articleemphasizes how important it is
to find healthy ways to manageit Things like deep breathing,
meditation, yoga, spending timein nature, journaling, gratitude
practices anything that helpsyou relax and de-stress.

Rachel (19:03):
Yeah, finding those things that help you unwind and
just chill out.

Mark (19:06):
Exactly.
It's all about sending thatsignal to your brain that it's
safe to calm down.

Rachel (19:11):
And finally, the article talks about exercise, which
seems a little counterintuitive,right, because exercise is
supposed to be good for you,which?

Mark (19:18):
seems a little counterintuitive, right, because
exercise is supposed to be goodfor you.
It is, but the article pointsout that too much intense
exercise, especially if you'realready stressed and fatigued,
can actually raise your cortisollevels.

Rachel (19:27):
Oh, interesting.
So it's about finding thatbalance, right, right.

Mark (19:30):
Like, instead of pushing yourself to the limit every day,
maybe focus on more moderateactivities like walking, cycling
, pilates, and make sure you'retaking rest days to let your
body recover.

Rachel (19:41):
Wow, this has been a really informative deep dive
into cortisol.
I think the biggest takeawayfor me is that cortisol is
involved in so much more thanjust stress.
It affects our energy, oursleep, how we store fat, even
our mental health Absolutely,and I think it's really

(20:10):
empowering to know that even ifyour cortisol is out of balance,
you can do things to bring itback into harmony different
systems in our bodies.
It makes you wonder, like, whatother things might be going on
that we haven't even considered,like maybe that nagging
headache or that digestive issueor that brain fog, could it be
related to cortisol?
It's definitely something tothink about.

Mark (20:27):
I think that's a great point and it really speaks to
the importance of taking aholistic approach to health,
looking at the whole picture,not just treating symptoms in
isolation.

Rachel (20:36):
Definitely and, you know , on a bigger level, it makes
you think about how our modernlifestyles, the constant stress
and stimulation, how that'simpacting our bodies on a deeper
level, Like maybe this wholecortisol thing is a sign that we
need to slow down, simplify andprioritize our wellbeing.

Mark (20:53):
I think that's a really insightful observation and it's
a good reminder that we have thepower to make choices that
support our health andresilience.
It's not always easy, but it'sdefinitely worth it.

Rachel (21:03):
Absolutely so much to think about.
Thanks for joining us on thisdeep dive.

Mark (21:07):
My pleasure.
Thanks for having me.

Nicolette (21:13):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
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For more health insights anddiagnostics, visit us online at
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Stay informed, stay healthy andwe'll catch you in the next
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