Cortisol Isn’t Your Enemy, You’re Just Out of Sync

If you’ve spent any time scrolling through health content online, you’ve probably seen cortisol painted as the villain:

High cortisol? Bad
Low cortisol? Good
End of story

Except… that’s not the whole story.
In fact, that’s not even close to the whole story.

Cortisol isn’t your enemy, it’s one of your most essential hormones for survival, energy, focus, and performance.

The real problem isn’t having cortisol, it’s having it at the wrong times.

I was inspired to write this after listening to a recent Huberman Lab episode, where Dr. Andrew Huberman broke down the science of cortisol rhythms

What he shared confirmed something I’ve been telling my clients for years:

It’s not about getting rid of cortisol, it’s about restoring its natural rhythm.

What Most People Get Wrong About Cortisol

Cortisol is often called the “stress hormone,” but that’s like calling oxygen the “exercise gas.”

Yes, cortisol spikes during stress, but it’s also the hormone that:

• Wakes you up in the morning

• Helps you focus and think clearly

•  Mobilizes energy so you can get things done

The ideal pattern is called the cortisol rhythm:

➡️  High in the morning → alert, energized, ready to tackle the day

➡️ Gradually tapering off → steady energy without afternoon crashes

➡️ Low at night → deep rest, recovery, and repair

The problem? Many people have this flipped:

⬇️  Wake up groggy (low morning cortisol)

⬇️ Rely on caffeine to get moving

⬇️ Get a “second wind” late at night (high evening cortisol)

⬇️ Struggle to sleep and wake up exhausted

This upside-down rhythm is a recipe for burnout, weight gain, poor recovery, and brain fog.

A Perfect Cortisol Rhythm Day

If you want cortisol to work for you, not against you, here’s what an ideal day looks like:

🌄 Morning (6–9 AM)

⧪  Get natural light within 30–60 minutes of waking (go outside, even if it’s cloudy)
⧪  Move your body early, even light stretching or a short walk helps
⧪  Eat a balanced breakfast with protein to stabilize blood sugar

 ☀️ Midday (12–2 PM)

⧬ Cortisol is gently declining, steady energy zone
⧬  Great window for deep focus or creative work
⧬ Take a short walk to reset and recharge

🌇 Late Afternoon (3–5 PM)

⧪ Cortisol continues to drop, your body is winding down
⧪ Shift to lighter tasks, admin, or collaborative work
⧪  Avoid late-day caffeine (it can spike evening cortisol)

🌙 Evening (8–10 PM)

⧬ Cortisol should be at its lowest
⧬ Dim lights, reduce bright screen exposure
⧬ Gentle stretching, meditation, or reading for a restful signal

The Takeaway

Cortisol isn’t the enemy, it’s a rhythm keeper.

When you work with its natural rise and fall, you get:
✅ More morning energy
✅ Better daytime focus
✅ Deeper, easier sleep at night

If your rhythm’s off? You don’t need more supplements, you need light, movement, and consistency.

Your body wants to be in sync. Sometimes, it just needs a reset.

Ready to take control of your cortisol and turbocharge your performance?

Book your personalized Power Hour session with me, Coach Tee, and get a science-backed plan tailored to your unique rhythm.

Click here to claim your spot and start leading with unstoppable energy

Coach Tee

RN | Health Performance Coach