Cortisol isn't the villain

Cortisol is essential — it wakes you up, mobilizes energy and reduces inflammation in short bursts. The problem is chronic elevation.

Signs your stress system needs help

  • Waking between 3 and 5 a.m. with a racing mind.
  • Strong cravings for sweet or salty foods late in the day.
  • Stubborn abdominal fat despite training.
  • Feeling "wired but tired" at night.

Daily de-load practices

  1. 10 minutes of slow breathing or meditation.
  2. Outdoor walks after meals.
  3. Strength train, but watch overall training load.
  4. Anchor caffeine to the morning only.