Nicolette: 0:01

Welcome to the Health Pulse, your go-to source for quick, actionable insights on health, wellness and diagnostics. Whether you're looking to optimize your well-being or stay informed about the latest in medical testing, we've got you covered. Join us as we break down key health topics in just minutes. Let's dive in.

Rachel: 0:23

Okay, so you guys sent, sent this article right High cortisol, low energy Catchy title. It's from Quick Lab Mobile, april 7th 2025. And we're going to dive into it today, right? Cortisol, stress, energy, all that good stuff. What do we really need to know about cortisol? How does it actually affect our health? You know our energy levels, our sleep, even like our weight.

Mark: 0:49

Yeah, I mean. The cool thing about this article right off the bat is how they talk about cortisol. It's not just you know, the stress hormone like everyone says it does way more than that. Right, like they make this really good point about how, like if your cortisol is messed up, it can actually cause all these other problems like feeling tired all the time, or like you can't lose weight or you can't sleep, like things you wouldn't necessarily connect, you know.

Rachel: 1:09

Right, right. So okay, before we get into all that, like, let's back up a sec. What exactly is cortisol Like for people who are like okay, stress hormone, I get it, but why?

Mark: 1:19

should I care if I don't feel stressed right now? So cortisol is like this powerful hormones made by your adrenal glands. Right, those are, these little glands sit right on top of your kidneys. But like it's not just some solo act, cortisol is part of this bigger system, this network in your body. It's called the HPA axis, or the hypothalamic pituitary adrenal axis, if you want the full name.

Rachel: 1:38

OK, that's a mouthful.

Mark: 1:39

Yeah, right, but basically, like think of the HPA axis as your body's like central command for handling stress is constantly monitoring, you know, adjusting things, making sure your cortisol levels are like where they need to be.

Rachel: 1:54

OK, so it's like the boss of stress Makes sense, but you were saying it does more than just react to stress.

Mark: 1:59

Totally. It's definitely a key player in how you handle stress, no doubt, but, like this article points out, it's also super important for a ton of other stuff, like regulating blood pressure, how your body uses glucose, like for energy. That's your metabolism, your immune system and even your sleep-wake cycle, you know like when you feel tired, when you feel awake.

Rachel: 2:18

Oh yeah, the article mentioned that. It talks about this like up and down pattern with cortisol, like it's not just the same all day. Why is that so important that, uh, what did they call it? Diurnal pattern, Right?

Mark: 2:31

right, the diurnal rhythm, super important. So ideally, like your cortisol levels, they should peak in the morning. That's your natural like wake up 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 at its lowest.

Rachel: 2:49

So that's why sometimes, like in the evening, you're like OK, I'm ready for bed.

Mark: 2:52

Exactly that drop in cortisol lets your body know, hey, it's time to chill, time to get some sleep, and that whole rhythm like that up and down throughout the day. It's super important for keeping, like, all your body systems in sync, you know, working together on schedule.

Rachel: 3:07

Okay, that makes sense. Now we all hear about fight or flight, right? Where does cortisol sit into that whole thing?

Mark: 3:12

So when you encounter stress, right Like a sudden threat, something that scares you, bam, your body kicks into fight or flight. Yeah, and cortisol, oh, it's a major player in that it's released, helps you mobilize energy, get focused, basically like preps you to either fight or, you know, run away.

Rachel: 3:28

It's like your body's a little superhero cape.

Mark: 3:31

Yeah, kind of. But here's the thing. Right that system. It's great for short term stuff like a quick burst of stress, but the problem is these days most of us we're dealing with chronic stress like nonstop deadlines at work, not getting enough sleep, eating crap, you know, just life in general.

Rachel: 3:49

Yeah, that always on feeling, exactly yeah.

Mark: 3:51

And what happens is that constant stress. It keeps your cortisol elevated instead of like a quick spike and then back to normal. It's just high all the time. Yeah, and that that's when things get messy, like your body can't keep up. You know, the article mentions a few things like your energy levels get all messed up, your blood sugar regulation goes haywire and you start getting more inflammation Over time. That can lead to, you know, fatigue, sleep problems, even weight gain, and there's even a mention of potential thyroid issues. They cite the Mayo Clinic on that one.

Rachel: 4:23

Wow. Ok, so we're talking about a real difference between, like, getting startled by something like a loud noise versus the kind of stress a lot of us just live with every day.

Mark: 4:33

Right, totally different. That quick burst, that's acute stress, it's over fast, wow. But the everyday stuff, that's chronic stress, and that's what really throws your cortisol out of whack.

Rachel: 4:44

So how does that happen, like, how does chronic stress mess? And that's what really throws your cortisol out of whack? So how does that happen, like how does chronic stress mess with your cortisol?

Mark: 4:48

So remember that HPA axis, that control center we talked about. Chronic stress keeps that thing in overdrive and it could mess with your cortisol in two main ways, right? One it could just keep your cortisol levels high all the time, like they never get a chance 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's not good.

Rachel: 5:06

No, not good at all. And the other thing is it can really screw up that natural rhythm, that diurnal pattern. Like your, cortisol might be high at night when it should be low, which yeah, hello insomnia. Or it might be low in the morning, which makes it like impossible to get out of bed.

Mark: 5:23

Yeah, okay. So what happens in your body when your cortisol is all over the place like that?

Rachel: 5:28

Well, like the article says, it throws off a lot of important stuff, like your blood sugar 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 feed into those problems we were talking about the weight gain, the sleep issues and just feeling completely drained.

Mark: 5:47

Oh yeah, the article talks about HPA axis dysfunction. Some people call it adrenal fatigue. What's that all about? Right Right, adrenal fatigue it's a term you hear a lot, but honestly it's a little misleading. It's not that your adrenal glands are like actually tired. What happens is that communication loop between your brain and your adrenals, that HPA axis. It gets out of sync, like they're not talking to each other properly anymore.

Rachel: 6:11

Okay, so it's like they're arguing instead of cooperating.

Mark: 6:15

Yeah, kind of, and the article mentioned some NIH research that found this link between chronic stress and flattened cortisol patterns. Like your, cortisol doesn't rise and fall like it should, and that can lead to lower energy, problems with thinking clearly and even a higher risk of chronic diseases.

Rachel: 6:33

So, basically, our bodies get stuck in the stress mode because of, like, all the pressure and stimulation we deal with constantly, and that's why we start seeing those issues with energy, sleep and weight first.

Mark: 6:45

Exactly. It's like your body's so busy trying to cope with this ongoing stress that it can't focus on anything else.

Rachel: 6:50

OK, let's talk about that energy thing specifically. Like you wake up feeling totally exhausted even though you slept, or you get that mid-afternoon slump that just like hits you out of nowhere. How does cortisol play into that?

Mark: 7:04

So, like we've been saying, right that healthy cortisol rhythm, high in the morning, gradually declining throughout the day, it's super important for regulating your energy. But when that rhythm gets messed up it can cause all kinds of problems, like your cortisol might be too low in the morning, which, yeah, makes it hard to wake up and get going. Or it might be too high at night, which leaves you feeling wired but tired. You know like you should be exhausted but your mind just won't shut off.

Rachel: 7:30

Yeah, like you're buzzing, but also completely drained.

Mark: 7:33

Exactly. And then sometimes your cortisol levels are just all over the place like up and down erratically all day. That's what causes those sudden energy crashes and those moments where you're just like super irritable for no reason.

Rachel: 7:47

The article mentions that cortisol is involved in blood sugar regulation too. What's the connection there with energy levels?

Mark: 7:53

So when your cortisol rises, it signals your liver to release glucose, right sugar, into your bloodstream. That gives you a quick burst of energy which, like in a short-term stress situation, can be helpful.

Nicolette: 8:05

Right.

Mark: 8:05

But if your cortisol is constantly elevated it can really mess up your blood sugar. You end up on this roller coaster of highs and lows which can totally affect your mood and make you crave sugary stuff.

Rachel: 8:15

So like if you find yourself reaching for that candy bar at 3 pm, it could be a cortisol thing.

Mark: 8:20

Could be. The article lists some other common signs too, like feeling tired even after you sleep, needing caffeine or sugar to just like function in the morning, having that energy crash in the afternoon, usually between 2 and 4 pm, and then feeling wide awake at night when you should be winding down.

Rachel: 8:36

Oh man, that sounds familiar.

Mark: 8:38

Right, right, and it's not just anecdotal. They actually cite a study in psychoneuroendocrinology that linked these flattened or reversed cortisol patterns to chronic fatigue, being less productive and even having symptoms of depression.

Rachel: 8:51

Wow, okay. So it sounds like if you're concerned about your cortisol, just getting it checked once in the morning might not be enough, right? The article mentioned testing your cortisol levels throughout the day. What's the reason for that?

Mark: 9:04

Exactly. A single morning test only gives you like a snapshot. It doesn't tell you anything about that whole daily rhythm, that rise and fall we were talking about. But if you test your cortisol at different times throughout the day, like morning, noon, evening and bedtime, you get a much better picture of what's actually going on and that can really help you figure out what's causing your specific energy issues.

Rachel: 9:27

All right, let's switch gears to sleep. The article talks a lot about how crucial that cortisol rhythm is for good sleep. Can you explain how that works?

Mark: 9:35

It all comes down to the balance between cortisol and melatonin. Melatonin is your sleep hormone, right? So in a healthy sleep-wake cycle, your cortisol should be high in the morning, then gradually decline, reaching its lowest point at night, and that drop in cortisol allows your melatonin to rise, which signals your body OK, it's time to sleep.

Rachel: 9:53

So it's like a tag team. Cortisol goes down, melatonin steps in.

Mark: 9:57

Exactly. But when your cortisol is high at night it throws that whole system off and that's when you start having trouble falling asleep. You wake up during the night. You just can't get good restful sleep.

Rachel: 10:08

The article mentions that tired and wired feeling like you're exhausted but your mind just won't shut off.

Mark: 10:14

Right, that's a classic sign of elevated nighttime cortisol, and there are a few things that can contribute to that, like chronic stress, of course, but also poor sleep habits, blood sugar swings, even underlying inflammation or pain, like anything that keeps your stress 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 night screen time, that blue light from your phone or computer. It actually suppresses melatonin production, which makes it harder to fall asleep and can indirectly mess with your cortisol. And then there's eating heavy meals or sugary snacks close to bedtime. That can cause your blood sugar to drop during the night, which then triggers a cortisol surge to try and correct it. And then, of course, just not dealing with stress, effectively carrying those worries and anxieties into the evening. That keeps your system on high alert.

Rachel: 11:05

So basically, anything that keeps your mind buzzing and your body stressed can mess with your sleep.

Mark: 11:10

Exactly, and the article even cites some research from the National Sleep Foundation that found a connection between elevated cortisol and shorter sleep duration, less REM sleep and more frequent awakenings during 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, your cortisol goes up, which? Makes it even harder to sleep, and so on. Plus, it can increase your appetite, make your body less sensitive to insulin and eventually 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 can make 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 reason it seems to love belly fat, that visceral fat that's deep inside your abdomen, around your organs, Like when you're stressed. Your body's like, okay, got to store this energy as belly fat, just in case. It's almost like a primal survival mechanism.

Rachel: 12:04

Interesting. So it's like your body's prepping for a famine, even though you're just stressed about work.

Mark: 12:09

Yeah, kind of. And there's research that shows that visceral fat is actually more sensitive to cortisol than the fat that's just under your skin, that subcutaneous fat. So when your cortisol levels are high, it basically tells your body hey, store more fat in the belly, especially if you're also dealing with unstable blood 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 a big change in your overall weight, but you could still be gaining belly fat.

Mark: 12:37

Right, you might not be gaining weight overall, but you could be losing muscle and gaining fat, especially in the abdominal area, and that's not good. The article cites a study in obesity reviews that found this link between higher cortisol and more 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 the outside. Yeah, pretty much.

Mark: 13:02

And the article goes on to explain that cortisol-driven weight gain can involve a few things like increased appetite, cravings for sugary and fatty foods, muscle breakdown, which slows down your metabolism, and even problems with insulin and leptin, which are hormones that help 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 is out of whack, it can be really hard to lose weight, especially that stubborn belly fat.

Mark: 13:29

Exactly and, as we were talking about before, sleep deprivation just makes everything worse, like it raises your evening cortisol, messes with your growth hormone and increases ghrelin, which is the hormone 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 the wrong places. Fun times.

Mark: 13:47

Right, Not ideal. And it's important to remember that 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 in check can really make a big difference for your overall health, not just your weight.

Rachel: 14:05

Okay. So let's say someone's listening and they're thinking okay, this sounds a lot like me. How do they know for sure if their cortisol is messed up Like? What kind of testing is there? The article mentions a few options.

Mark: 14:16

Yeah. So if you're really concerned, definitely talk to your doctor about getting tested. The article explains the different types of tests. The most common one is a blood test called a serum cortisol test. It's good for like identifying really extreme imbalances like Cushing's disease or Addison's disease, but it only gives you a snapshot, like at one point in time.

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's something called salivary cortisol testing.

Mark: 14:50

Right that one measures the cortisol in your saliva at multiple points throughout the day, like they might have. You collect samples in the morning, afternoon, evening and before bed. This type of testing is really good for seeing how your cortisol levels change throughout the day that diurnal pattern we were talking about, so it gives you a more complete picture.

Mark: 15:09

Exactly. It can show you if your cortisol is low in the morning, high at night or just all over the place, and the article says that this type of testing is often used in functional medicine to identify HPA axis dysfunction early on. Okay, and the article says that this type of testing is often used in functional medicine to identify 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 cortisol levels over a full 24-hour period, so you get a really complete picture. Plus, it also looks at your cortisol metabolites, which are basically byproducts of cortisol breakdown.

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 body is processing and clearing out cortisol. It can also help identify other hormone 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 better option than just a simple blood test, especially if they're having those more common symptoms like fatigue, sleep problems and weight gain.

Mark: 16:14

Right. Those tests give you a much more detailed look at your cortisol patterns and can help you and your doctor come up with a more personalized treatment plan.

Rachel: 16:22

OK, so that's the testing side of things, but the good news is the article says you can actually balance your cortisol naturally. What are some of the things you can do?

Mark: 16:31

Yeah, the article talks about a lot of different strategies, but they all boil down to supporting your HPA axis and getting that cortisol rhythm back on track. And one of the most important things, like we've talked about a lot already, is getting enough sleep. Aim for seven to nine hours of good quality sleep every night.

Rachel: 16:46

Yeah, I think we all know we should be doing that, but it's easier said than done sometimes.

Mark: 16:51

Right, it's definitely not always easy, but the article talks about a few things that can help, like avoiding screens before bed, keeping a consistent sleep schedule, making sure your bedroom is dark and cool and 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 quality can 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 those lately.

Mark: 17:18

Yeah, adaptogens are getting pretty popular. They're basically herbs that can help your body adapt to stress. The article specifically mentions ashwagandha, rhodiola, holy basil and phosphatidylserine.

Rachel: 17:30

Okay, so how do those work?

Mark: 17:31

Well, they all have slightly different mechanisms, but basically they can help your body modulate its cortisol response so you're not as reactive to stress. Like ashwagandha can help lower cortisol and improve sleep, rhodiola can support mental energy and focus, holy basil can calm the nervous system and help balance blood sugar, and phosphatidylserine might help blunt those nighttime cortisol 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 your doctor before taking any new supplements, especially if you're on medication or have any health conditions.

Rachel: 18:05

OK, good advice. The article also talks about eating 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 your blood sugar stable throughout the day, you're less likely to trigger 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, like eating balanced meals with protein, fat and fiber, avoiding processed sugars and refined carbs and not letting yourself get too hungry.

Rachel: 18:40

Makes sense. And then, of course, there's stress management. Can't really talk about cortisol without talking about stress, right?

Mark: 18:45

Right, and even if you can't eliminate all the stress in your life, the article emphasizes how important it is to find healthy ways to manage it Things like deep breathing, meditation, yoga, spending time in nature, journaling, gratitude practices anything that helps you 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 that signal 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 good for you. It is, but the article points out that too much intense exercise, especially if you're already stressed and fatigued, can actually raise your cortisol levels.

Rachel: 19:27

Oh, interesting. So it's about finding that balance, right, right.

Mark: 19:30

Like, instead of pushing yourself to the limit every day, maybe focus on more moderate activities like walking, cycling, pilates, and make sure you're taking 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 takeaway for me is that cortisol is involved in so much more than just stress. It affects our energy, our sleep, how we store fat, even our mental health Absolutely, and I think it's really empowering to know that even if your cortisol is out of balance, you can do things to bring it back into harmony different systems in our bodies. It makes you wonder, like, what other things might be going on that we haven't even considered, like maybe that nagging headache or that digestive issue or that brain fog, could it be related to cortisol? It's definitely something to think about.

Mark: 20:27

I think that's a great point and it really speaks to the importance of taking a holistic 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 modern lifestyles, the constant stress and stimulation, how that's impacting our bodies on a deeper level, Like maybe this whole cortisol thing is a sign that we need to slow down, simplify and prioritize our wellbeing.

Mark: 20:53

I think that's a really insightful observation and it's a good reminder that we have the power to make choices that support our health and resilience. It's not always easy, but it's definitely worth it.

Rachel: 21:03

Absolutely so much to think about. Thanks for joining us on this deep dive.

Mark: 21:07

My pleasure. Thanks for having me.

Nicolette: 21:13

Thanks for tuning into the Health Pulse. If you found this episode helpful, don't forget to subscribe and share it with someone who might benefit. For more health insights and diagnostics, visit us online at wwwquicklabmobilecom. Stay informed, stay healthy and we'll catch you in the next episode.