Is Cortisol sabotaging your gains?
I wanted to share a topic that frequently comes up with clients: "Why is it so hard to build muscularity or achieve a lean physique?" This is often paired with frustrations like, "I train harder than anyone else at my gym, but I don’t even look like I train."
The truth is, effort might not be the only factor holding you back. While hormones are often the first culprit people consider—and sometimes even self-medicate for—there are other significant contributors that impact physique and motivation. These include imbalanced cortisol levels, insufficient hormone breakdown in the liver, and micronutrient deficiencies.
Let’s break down why these matter:
Cortisol Imbalance: If cortisol levels are too high, your body becomes catabolic, breaking down tissue faster than you can build it, making muscle growth feel impossible. Conversely, if cortisol is too low, you may lack the drive and energy needed to train with the intensity required for building muscle.
Insufficient Hormone Breakdown in the Liver: During Phase 1 detoxification in the liver, hormones are metabolized for clearance from the body. If this process is impaired—due to nutrient deficiencies, liver dysfunction, or toxin overload (cheap, over supplementation can add to this)—hormones can accumulate in the bloodstream. This buildup can contribute to inflammation, hormonal imbalances, and symptoms like fatigue, hindering your physique goals.
Micronutrient Deficiencies: Specific micronutrients are essential for supporting the HPA axis (which regulates stress and energy), adrenal glands, thyroid function, and hormone production. They also influence mood, motivation, and sleep. Without adequate levels, daily functioning becomes a struggle, stress increases, and hormone production can be further down-regulated, creating a vicious cycle.
Understanding these underlying factors can help explain why training hard doesn’t always translate to results. Addressing them through proper testing, nutrition, and lifestyle adjustments can make a massive difference in your fitness journey.
If this resonates with you, try chipping away at this list of actionable steps to support your physique and hormonal health:
Optimize Sleep and Morning Light: Aim to get to bed by 10 PM and expose yourself to natural sunlight upon waking. This helps regulate circadian rhythm, balancing cortisol levels and improves energy and recovery.
Prioritize Protein Intake: Ensure you’re getting enough protein, especially from sources like red meat, which is rich in amino acids that support cortisol balance. It also provides B vitamins, crucial precursors for hormone production and methylation processes.
Practice Intentional Breathing: Dedicate 5 minutes daily to mindful breathing, or use it as needed to manage stress. A simple technique is the box breathing method: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, and repeat. This can lower cortisol and like a reset.
Supplement with Creatine: Take 3-5 grams of creatine daily. It’s well-researched for supporting lean muscle growth and retention, research also suggests benefits for mood, cognitive function, and energy throughout the day.
Support Liver Health: Incorporate a mild liver-support supplement or nutrient like milk thistle or N-acetylcysteinel (let me know if you need more help with a specific liver supplementation or support). This can aid in efficient hormone metabolism, reducing the risk of hormonal imbalances from poor clearance.
Stay Hydrated with Electrolytes: Add a pinch of high-quality sea salt, I like Redmond’s RealSalt, to your water or use an electrolyte supplement, especially in the morning to support adrenal function and combat fatigue.
