How Stress and Workouts Influence Cortisol Levels

It was a surprise to learn that working out harder could actually backfire, and it all comes down to a well-known medical term: cortisol.

Cortisol is a crucial hormone that assists the body in managing stress. Often called a glucocorticoid or the “stress hormone,” its levels typically rise in the morning, helping us to wake and manage daily demands. The issue arises when cortisol levels remain elevated long-term, which can lead to unexplained weight gain, especially noticeable around the shoulders, back, and abdomen.

Recently, the term “moon face” has become popular on social media, but it’s more accurately described as a “cortisol face.” An excess of cortisol prompts the body to retain fluid, leading to a puffier facial appearance, frequently with increased fat in the cheeks. Beyond giving the face a full, rounded look, this condition can also thin the skin and, at times, cause small bruises to form beneath the skin’s surface.

As cortisol research deepens, the medical community has discovered that long-term, intense exercise and habits like drinking coffee in the morning can also lead to elevated cortisol levels. It seems the more we learn, the more pitfalls we uncover!

I saw an interview with supermodel Gisele Bündchen, who is pregnant with her third child. Throughout her pregnancy, she exercised six days a week, primarily with Pilates and outdoor activities like surfing, swimming, volleyball, and horseback riding. She also incorporated strength training twice a week and aerobics twice a week, in addition to walking her dog daily. This blend of varied intensity exercises is quite sensible, making her continued good shape understandable.

Fitness isn’t about “harder is better”; it’s about balancing exercise intensity with recovery. If you’re staying up late or feeling fatigued, a good night’s sleep might actually be more beneficial than a workout.

Intense exercise elevates cortisol levels because your body perceives it as physiological stress, triggering a stress response. Research shows that moderate-to-high-intensity exercise, like marathons, lasting over 60–90 minutes can significantly increase cortisol. Even short bursts of high-intensity activity, such as sprints or strength training, can cause a temporary cortisol spike, especially if you’re not accustomed to it. While this is a normal part of your body coping with energy demands and recovery, prolonged, excessive intense exercise without enough recovery can lead to overtraining syndrome, marked by fatigue, weakened immunity, muscle loss, and sleep issues.

Beyond intense workouts, many daily habits can also stimulate cortisol. Consider the “go-go-go” fuel for many urbanites: coffee.

How can you determine if you might have problems caused by elevated cortisol levels? Start by reviewing the following indicators. If you haven’t experienced these issues before but they suddenly appear over a period of time, it’s worth paying attention:

Difficulty falling asleep or waking up early
Cravings for sweets, overeating
Abdominal fat accumulation and swelling
Puffy face, red and sensitive skin
Increased irritability/mood swings/tendency to stay in bed (interpreted as low energy/depression)
Slow-healing wounds/frequent illness
Irregular menstruation/signs of hormonal imbalance

To definitively confirm elevated cortisol levels, medical tests such as blood and urine analyses are necessary. Since cortisol levels fluctuate throughout the day, doctors often require measurements at different times, including morning, afternoon, and evening.

Incorporate Stress-Breaking Foods

Boost your production of the relaxation hormone serotonin by eating more foods rich in magnesium and tryptophan. Think almonds, bananas, green vegetables, and raw cacao for magnesium, and eggs, fish, or pumpkin seeds for tryptophan. And a key tip: avoid drinking coffee on an empty stomach!

Practice Stress-Relief Techniques

Dedicate time to meditation in short bursts. Apps like Tide and Headspace can guide you through 5–10 minute sessions. Incorporate breathing exercises or mindfulness practices before bed to reduce anxiety, which in turn helps lower cortisol secretion.

Cortisol is a naturally produced hormone essential for regulating metabolism and blood sugar, playing a vital role in your body’s balance. However, the more we understand about it, the better equipped we are to maintain its secretion at healthy levels, allowing us to regulate our lifestyles and achieve a healthier, happier life.