69: Cortisol & Your Hormones: How Stress Impacts Energy, Weight, and Sleep

Cortisol often gets labeled as the “bad stress hormone,” but the truth is—it’s essential for energy, metabolism, and even sleep. The problem isn’t cortisol itself, but when it becomes imbalanced. In this episode, I’m breaking down what cortisol actually does in your body, the difference between high and low cortisol symptoms, and why both can leave you feeling off. You’ll learn practical ways to support your cortisol rhythm through light exposure, stress management, minerals, and the right type of exercise. I also answer listener questions like why you feel exhausted in the morning but wired at night, and whether stress really can stall weight loss.

If you’ve ever wondered whether your cortisol levels are “off,” this episode will give you clarity, tools, and next steps for supporting your hormones and metabolism.

Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

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Free Resources:

Hormones 101 Secret Podcast: https://wellnesswithvanda.thrivecart.com/hormones-101/

Minerals for Mamas Guide: https://wellnesswithvanda.myflodesk.com/intentionalliving

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

Transcript

Hey, hey—welcome back to the podcast!

As we kick off this week with the Metabolic Reset, the small group I’m coaching over the next eight weeks to speed up metabolisms and work toward faster weight loss, I want to keep going with our deep dives into hormones. Today’s topic—cortisol—is directly tied to your metabolism and your body’s ability to let go of fat.

What Is Cortisol?

Cortisol is our body’s stress hormone, released by the adrenal cortex in small amounts on a circadian rhythm—a natural 24-hour cycle. It’s also released in larger amounts during stressful times.

Now, cortisol sometimes gets a bad reputation. It’s often painted as a “bad” hormone, but we actually need it to live, to function, and to feel well. It helps control blood sugar, regulate mood and metabolism, reduce inflammation, and even assist with memory. Without it, we’d feel awful. In fact, it’s what helps wake us up and get moving in the morning.

Cortisol is designed to fluctuate. It rises and falls throughout the day and plays a huge role in how we handle stress and even life-or-death situations. About 30–60 minutes after waking, it should peak—giving us energy and motivation for the day. Then it gradually tapers off, reaching its lowest point before bedtime, when melatonin takes over to help us rest.

Symptoms of Low Cortisol

• Fatigue and burnout
• Low mood and low motivation
• Low libido
• Sleep apnea
• Orthostatic hypotension (dizziness when standing too quickly)
• Weakness or fainting

Symptoms of High Cortisol

• Anxiety, depression, panic attacks
• Insomnia
• Weight gain, especially around the midsection
• Brain fog
• Pain and inflammation
• Blood sugar and insulin issues
• High blood pressure
• Hair loss

In short, low cortisol feels like being drained and flat, while high cortisol feels anxious, amped up, and jittery.

Supporting Healthy Cortisol

There are several lifestyle practices that support balanced cortisol:

1. Morning Light – Within the first couple of hours of waking, get natural sunlight exposure without sunglasses or contacts if possible. This helps set your circadian rhythm.
2. Stress Inventory – Picture a “stress bucket” and list what’s filling it. Look for ways to reduce, shift, or release stressors—whether they’re emotional, nutritional (like skipping meals), or environmental (like toxins).
3. Consistent Eating – Don’t skip meals, and aim for steady, predictable fuel. That sense of consistency helps the body feel safe.
4. Minerals – Minerals can’t be made by our body, yet stress depletes them. Pregnancy, breastfeeding, trauma, and big life shifts make this worse. Without replenishing minerals through food or supplements, the body can’t function optimally.
5. Smart Movement – Exercise is good but also a stressor. If you’re already highly stressed, swap intense workouts for restorative movement—walking, yoga, stretching, or light strength training.

Listener Q&A

Q1: Why do I feel tired in the morning but can’t fall asleep at night?
This often signals a disrupted circadian rhythm—no morning cortisol spike, but high levels at night. Morning light exposure, reducing evening stressors, and limiting late workouts can help reset the pattern.

Q2: Can stress really cause my weight to stick even when I eat well and exercise?
Yes! Chronic stress elevates cortisol, which signals the body to store belly fat—especially common for women and moms carrying heavy loads they can’t just “set down.”

Q3: How do I know if my cortisol levels are high or low?
Symptoms can point in one direction, but it’s common to experience a mix. Testing is best—specifically Dutch testing or saliva/urine testing over a 24-hour period, which shows patterns more accurately than blood tests.

Q4: What’s the difference between adrenal fatigue and imbalanced cortisol?
They’re essentially talking about the same thing—an imbalance in how cortisol is produced and used. The term “adrenal fatigue” makes it sound like your body has stopped making cortisol, which isn’t accurate. It’s really about a disrupted pattern.

Q5: What’s one easy thing I can do right now to support healthy cortisol levels?
Morning light exposure is my number one recommendation. It’s free, simple, and highly impactful for balancing circadian rhythm. If you can’t get outside, tools like a “happy light” or blue-light blocking glasses can help. Remember: small, consistent steps compound over time.

Closing Thoughts

Cortisol is not your enemy—it’s vital for life. But when it’s out of balance, it impacts everything from sleep to mood to weight. With intentional choices around light, food, stress, minerals, and movement, you can start supporting your body in big ways.

If you’re looking for deeper support with your hormones, metabolism, or cycle health, check out the resources linked in the show notes. And don’t forget to subscribe so you never miss an episode!