Let’s Talk About Cortisol… And Why It’s Getting a Bad Rap
Cortisol has quickly become one of the internet’s favourite fitness buzzwords.
And somewhere along the way, it’s been turned into the villain. Especially for women.
You’ve probably seen it.
“Exercise at a high intensity is bad for your hormones.”
“High intensity exercise spikes cortisol.”
“Keep your cortisol low if you want to lose weight.”
It sounds convincing. It also misses the point completely.
Let’s clear this up properly.
Cortisol is not the enemy. It’s essential.
It plays a critical role in energy production, performance, focus, and your body’s ability to adapt. Without it, you quite literally wouldn’t function.
In fact, conditions like Addison’s disease show us the opposite problem, where the body doesn’t produce enough cortisol, and that can be life threatening.
So no, cortisol isn’t something your body is trying to protect you from.
It’s something your body relies on.
What Actually Happens During HIIT
When you do high intensity training, your cortisol levels rise.
And that’s exactly what’s supposed to happen.
This is your body doing its job.
Cortisol helps mobilise energy so you can perform at a higher intensity. It supports focus, drive, and power output. It also acts as a signal for your body to adapt, which is how you get fitter, stronger, and more resilient over time.
This is known as an acute stress response. Short term. Controlled. Productive.
It’s not harmful. It’s beneficial.
In fact, it’s one of the key reasons high intensity training is so effective.
The Real Problem Isn’t Cortisol
The issue isn’t short term spikes in cortisol.
The issue is chronically elevated cortisol.
That usually comes from things like poor sleep, ongoing life stress, under fuelling, lack of recovery, highly processed diets, excess alcohol, and even social disconnection.
That’s where the system starts to feel overloaded.
That’s what can impact your health, your energy, and your ability to recover.
But that has very little to do with doing a 30 minute workout a few times a week.
Why Avoiding Intensity Can Backfire
Here’s where things get even more confusing.
A lot of messaging online suggests you should avoid high intensity training to “protect your hormones.”
But removing intensity altogether can actually have the opposite effect.
It can lead to reduced fitness, lower metabolic health, decreased strength, and a reduced ability to handle stress.
Because the goal isn’t to eliminate stress.
The goal is to build your capacity for it.
Training, especially when done in a structured and supported way, helps your body become better at handling stress, not worse.
Your Body Is Not Fragile
This is the part that often gets lost.
Your body is not fragile. It’s highly adaptable.
It is designed to respond to challenges, to grow stronger, and to become more resilient over time.
But that doesn’t make for very catchy content.
Telling people their bodies are breaking, that everything is harmful, and that they need to avoid intensity altogether creates fear. And fear drives attention.
Unfortunately, it doesn’t always drive better outcomes.
The Takeaway
Cortisol is not the problem.
It’s a necessary, life sustaining hormone that plays a vital role in your health and performance.
Short term increases during exercise are not something to fear. They are part of the process that makes you fitter and stronger.
What actually needs attention is chronic stress that isn’t being managed across your lifestyle as a whole.
Sleep, recovery, nutrition, and support all matter.
So instead of trying to eliminate stress completely, focus on building a body that can handle it.
Because that’s where real health, confidence, and resilience come from.