What exactly is cortisol?
Cortisol is the stress hormone produced by the adrenal glands. In a healthy body, it follows a circadian rhythm: peaking in the morning and reaching its lowest level in the evening. Under chronic stress, this rhythm becomes disrupted and the effects accumulate.
Signs of chronically elevated cortisol
On body shape
Unexplained abdominal weight gain, water retention, and compulsive cravings for sugar and fatty foods in the late afternoon.
On sleep
Difficulty falling asleep despite fatigue, waking during the night between 2 a.m. and 4 a.m., and waking feeling unrested.
On mood and mental well-being
Disproportionate irritability, diffuse anxiety, brain fog, and feeling overwhelmed by ordinary tasks.
On the immune system
Frequent infections, slow healing, recurring herpes. Chronic cortisol has immunosuppressive properties.
How to rebalance cortisol naturally
Cardiac coherence breathing (5 minutes, 3 times a day) measurably lowers cortisol levels. Improving sleep, stabilizing blood sugar, moderating intense exercise, and reducing caffeine complete the approach.
Natural ingredients for rebalancing cortisol
Ashwagandha
This is the best-documented adaptogen for cortisol regulation. Studies show a significant reduction in cortisol after 8 weeks of supplementation with 300-600mg of concentrated extract (KSM-66®).
Phosphatidylserine
Particularly well documented for reducing the cortisol response to stress and exercise. Studies show a reduction in post-exercise cortisol secretion in athletes.
Magnolia
Magnolia bark extract helps lower cortisol in the evening and promotes falling asleep in people whose nighttime cortisol surge disrupts sleep.
Magnesium
During periods of stress, the need for magnesium increases and reserves become depleted. This deficiency in turn worsens the stress response - a vicious cycle that must be broken.
The Epycure Cortisol Balance Program
Formulated specifically for people with dysregulated cortisol: ashwagandha, eleuthero, phosphatidylserine, magnolia, and magnesium bisglycinate. A foundational program whose most noticeable effects are observed after 6 to 8 weeks.
Dietary supplements. If Cushing's syndrome or adrenal insufficiency is suspected, consult an endocrinologist.
