Stress & Cortisol

Stress: an ally turned enemy

Stress is a natural warning signal from the body and mind. It’s our survival response to danger. If you come across a bear in the forest, your body releases cortisol and adrenaline to give you the strength to flee or fight. Once the danger has passed, everything returns to normal.

What’s the problem? Today, the bear is gone, but stress is still very much present. Emails piling up, traffic jams, unpaid bills, constant notifications, tensed relationships… Your brain does not make the difference between a real danger and these everyday stress factors.

Result: your body remains constantly in an «alert state». And that’s exhausting.

What is cortisol ?

Cortisol is the body’s anti-inflammatory and analgesic hormone. It is produced by the adrenal glands (two small glands located above the kidneys).

At normal concentrations, cortisol is essential:

• It helps you wake up in the morning
• It regulates your metabolism
• It helps you handle difficult situations
• It helps fight inflammation (yes, really!)

But when there is too much of it, all the time, it becomes toxic.

The 3 phases of chronic stress

Phase 1: The alarm (the beginning)

Your body reacts to stress. You produce more cortisol. You sometimes feel «on edge», but overall, you keep going. You may even be more productive than before (thanks to adrenaline).

Phase 2: Resistance (it lasts)

Stress continues. Your body adapts by maintaining constantly high cortisol levels. This is where problems start:

• Chronic fatigue — you sleep, but don’t truly recover
• Weight gain — especially around the abdomen (cortisol promotes abdominal fat storage)
• Sugar cravings — your body seeks quick energy and a sense of reward
• Irritability — feelings of tension and impatience
• Low libido — your body prioritizes survival over fulfillment

Phase 3: Exhaustion (burnout)

After a period of «cortisol bathing», your adrenal glands can no longer keep up. Your cortisol production plummets. This is what’s known as «adrenal fatigue» or burnout. You have no energy left, not even for simple tasks. You feel completely drained.

How cortisol creates inflammation

Here’s the paradox: cortisol is supposed to control inflammation. That’s why corticosteroids are used to treat allergic, autoimmune, and inflammatory conditions (asthma, allergies, psoriasis, Hashimoto’s thyroiditis, etc.).

When cortisol is produced continuously, its effects on the intestinal barrier lead to a pro-inflammatory reversal throughout the body. Inflammation is no longer regulated — it intensifies.

In addition, chronic cortisol secretion:

• Damages your gut (increases intestinal barrier permeability)
• Weakens your immune system
• Blocks collagen production (which leads to wrinkles)
• Disrupts your sex hormones (testosterone, estrogen)

Signs that your cortisol is out of balance

Mentally check whether you recognize these symptoms:

• You feel tired upon waking, even after 8 hours of sleep
• You experience energy crashes in the afternoon
• You have difficulty falling asleep or wake up between 2 a.m. and 4 a.m.
• You have gained abdominal weight without changing your habits
• You feel irritable, anxious, or insecure
• You have strong cravings for sugar or salty foods (or alcohol)
• Your skin looks dull, with imperfections — you appear older than your age

If you check at least 4 boxes, your cortisol levels are probably unbalanced.

How to rebalance your cortisol levels?

1. Manage stress (obviously)

Easier said than done, but essential. Breathing exercises (learn the cardiac coherence technique), moderate physical activity, walks in nature, trying meditation, practicing yoga (when you’re feeling up to it), going to bed early and waking up early, strictly limiting screen time... Try to follow these basic guidelines for your physical and mental well-being.

2. Get enough sleep

7 to 9 hours per night, in complete darkness. Sleep is when your body deeply regenerates itself.

3. Move (but not too much)

It has been shown that moderate exercise regulates all inflammation biomarkers. Intense exercise, on the other hand, increases cortisol levels. Walking, dancing, swimming → a winning combination.

4. Anti-inflammatory eating

Less sugar, fewer processed foods. More vegetables, healthy fats (avocado, nuts, fatty fish), quality proteins, and if possible, let your digestive system rest at least 12 hours per day (TRE: time-restricted eating).

5. Supporting your adrenal glands

With targeted nutrients: magnesium, vitamin C, B vitamins, adaptogens… And AISA d-limonene.