Exercise-Induced Cortisol: Friend or Foe?

When we think about exercise, we often focus on its numerous benefits, improved cardiovascular health, better mood, increased strength, endurance, and more. However, one critical aspect often overlooked in training programs is how exercise impacts hormone levels, particularly cortisol.

Cortisol, also known as the “stress hormone,” is produced by the adrenal glands in response to physical or psychological stress. It plays a vital role in energy metabolism, regulating inflammation, and managing recovery. While essential for bodily functions, an imbalance, particularly prolonged elevation, can lead to several health issues, from muscle breakdown to suppressed immune function and even hindered progress in performance and physique.

Understanding the Cortisol Response During Exercise

The Acute Exercise Response: Cortisol’s Role in Physical Stress

During exercise, the body interprets physical exertion as stress, leading to a natural rise in cortisol levels. This is not inherently bad—in fact, cortisol helps the body adapt to the demands of exercise by doing several things:

1. Cortisol triggers the release of glucose and fatty acids into the bloodstream to provide quick energy for working muscles.
2. It supports the liver in producing glucose from non-carbohydrate sources, ensuring the body has enough energy during intense exercise.
3. Processes like digestion and immune response are downregulated during exercise, allowing the body to focus entirely on managing the physical stress.

Intensity and Duration: Key Factors in Cortisol Spikes

The amount of cortisol released during exercise is directly proportional to the intensity and duration of the workout:

• Activities such as sprinting, heavy lifting, and high-intensity interval training (HIIT) tend to cause more significant cortisol spikes due to the rapid depletion of energy stores.
• Endurance activities like long-distance running or cycling can also lead to elevated cortisol levels over time as the body strives to maintain energy supply.

While acute cortisol release is beneficial, it becomes problematic when exercise is too intense or too frequent without adequate recovery, leading to chronically elevated cortisol levels.

When Cortisol Becomes Counterproductive

While short-term increases in cortisol are crucial for adaptation and performance, consistently elevated levels can cause a host of problems. These issues often arise in athletes, high-intensity trainers, and those who push their bodies without sufficient recovery.

The Risks of Chronic Cortisol Elevation

• Cortisol’s catabolic nature means it breaks down proteins to create energy, which can hinder muscle growth and recovery over time. This is particularly concerning for strength athletes and bodybuilders.
• Elevated cortisol interferes with the body’s ability to recover by promoting inflammation rather than reducing it, which can lead to muscle soreness and overtraining.
• Cortisol encourages the storage of fat, especially in the abdominal region, making fat loss harder to achieve even with regular exercise.
• High cortisol levels suppress immune function, making athletes more susceptible to illness during intense training phases.
• Persistent cortisol elevation can affect the body's ability to relax in the evening, leading to insomnia or disrupted sleep patterns, further exacerbating the problem.

Chronic Exercise and Overtraining: The Downside of Pushing Too Hard

The Adaptive Response

With regular training, the body becomes more efficient at managing cortisol. Over time, trained athletes experience a reduced cortisol response to the same intensity of exercise, meaning they recover faster. However, chronic excessive training without recovery can throw this balance off, leading to overtraining syndrome (OTS).

Overtraining Syndrome (OTS)

Overtraining is the result of prolonged high-intensity exercise with inadequate recovery. It can lead to:

• You feel exhausted even after rest.
• Instead of getting stronger or faster, you notice a decline in performance.
• Disrupted hormone levels, especially cortisol, testosterone, and estrogen, can lead to mental fatigue, mood swings, and weight gain.

Circadian Rhythm Disruptions and Sleep Issues

Cortisol follows a natural diurnal rhythm, peaking in the morning and gradually declining throughout the day. However, intense or chronic exercise can disrupt this natural cycle, leading to:

• High levels of cortisol at night interfere with the body’s ability to relax and prepare for sleep.
• Instead of the typical spike in the morning, cortisol remains flat throughout the day, leading to sluggishness and fatigue.

Impact on Sleep and Recovery

Poor sleep quality leads to a vicious cycle: inadequate recovery, increased stress, and further cortisol elevation, which can impact both performance and overall health.

Cortisol and Testosterone: The Hormonal Tug of War

Cortisol and testosterone have an inverse relationship. When cortisol levels rise due to chronic stress, testosterone levels typically fall. This occurs because the body prioritizes survival, diverting resources away from sex hormone production and muscle-building processes.

The Impact on Muscle and Libido

Chronic elevated cortisol paired with low testosterone can lead to:

• Reduced muscle mass and strength
• Lower libido and energy levels
• Mood swings and mental fatigue

How to Manage Cortisol for Better Performance and Health

Lifestyle Adjustments

1. Prioritize Recovery
2. Manage Workout Intensity
3. Optimize Sleep
4. Nutritional Support

The Role of Supplements: How KSM-66 Ashwagandha and Revive Supplements Can Help

KSM-66 Ashwagandha

Ashwagandha, especially in the form of KSM-66, has been shown in studies to significantly reduce cortisol levels. KSM-66 is a potent extract of ashwagandha root that has been used for centuries in Ayurvedic medicine for its adaptogenic properties—meaning it helps the body adapt to stress more effectively.

• Clinical studies have shown that KSM-66 can reduce cortisol levels by up to 30%, which can help balance out the chronic elevations that come with intense training.
• By helping to manage stress levels, KSM-66 can support better recovery post-workout.
• Lower cortisol levels can result in reduced anxiety and better mental clarity, which are essential for both training and daily life.

Revive Cortisol Support

Revive Supplements’ Cortisol Support is designed to help regulate cortisol levels and promote stress relief. It combines natural ingredients known for their stress-reducing properties:

• Phosphatidylserine
• A key ingredient that helps lower cortisol levels and supports cognitive function.
• Rhodiola Rosea
• An adaptogen that reduces fatigue and improves physical performance by balancing cortisol levels.
• L-Theanine
• Known for promoting relaxation without sedation, L-theanine can help reduce the stress response, particularly when taken in the evening.

Taken daily, Cortisol Support can be a game-changer for athletes who struggle with managing stress, sleep, and recovery.

 

PeakO2 

Raw Nutrition Peak O2 doesn’t just improve oxygen utilization, it also plays a key role in managing the body’s stress response to intense endurance training. 

• The six adaptogenic mushrooms in PeakO2, such as Cordyceps and Reishi, help the body better adapt to the physical and mental stress brought on by prolonged exercise. These adaptogens work by optimizing how your body reacts to stress, helping maintain energy levels and reducing fatigue, even under challenging conditions. 

This makes it a powerful supplement for endurance athletes looking to balance performance and recovery.

Striking the Right Balance

Cortisol is an essential hormone for exercise and overall health, but when its levels become chronically elevated, it can hinder progress and negatively impact well-being. Finding the right balance between training and recovery is key to managing cortisol levels. Incorporating stress-management techniques, optimizing sleep, and considering supplements like Revive’s KSM-66 Ashwagandha, Revive’s Cortisol Support, and Peak O2 can help you avoid the pitfalls of overtraining and keep your performance on track

Dominic Kuza M.S

Product Innovation and Education