Cortisol Levels: What Wellness Influencers Get Wrong

You’ve seen the videos: someone on TikTok says your anxiety, acne, brain fog, and burnout are all because of one thing: high cortisol. Cue the supplements, adaptogens, ice baths, and $18 smoothies.

But here’s the truth: clinically high or low cortisol levels are rare. Conditions like Cushing’s syndrome (high cortisol) affect only about 0.004%–0.007% of the population. Addison’s disease (low cortisol) affects about 0.004%–012% of the population. That means the vast majority of people blaming cortisol probably don’t have a hormone problem—they have a stress problem.

This isn’t to say your stress isn’t real (it absolutely is). But maybe the issue isn’t your adrenal glands.

Cortisol 101: Your Body’s Unsung Hero

You’ve probably heard cortisol referred to as the “stress hormone.” And yes, it does kick in when you're feeling overwhelmed, but that’s only part of the story. Cortisol is actually one of your body’s most helpful multitaskers.

What Does Cortisol Actually Do?

Cortisol is a steroid hormone produced by the adrenal glands (located on the kidneys). It's released in response to signals from the hypothalamic-pituitary-adrenal (HPA) axis, a complex system that governs your body's reaction to stress and anxiety and regulates numerous physiological processes. That might sound complex, but here’s how it works:

When something stressful happens, like an exam, a breakup, or even a super intense workout, your brain sends a signal down this axis. That signal tells your adrenal glands: “Hey, we need cortisol.” And just like that, they release it into your bloodstream.

Key Functions of Cortisol Include:

Stress Response

Cortisol helps your body respond to stress by increasing blood sugar levels, providing the energy needed to cope. It also suppresses non-essential functions, like the immune response and digestion, to conserve resources during stressful situations.

Metabolism Regulation

Cortisol plays a crucial role in controlling the body's use of carbohydrates, fats, and proteins. It helps regulate metabolism in muscles, fat, liver, and bones. By managing the breakdown and synthesis of these macronutrients, cortisol ensures a steady supply of energy for the body's functions.

Anti-Inflammatory Effects

Cortisol helps to reduce inflammation by suppressing the immune system and limiting the release of inflammatory substances in the body, such as cytokines and histamines. This function is essential in preventing excessive inflammation and promoting healing in response to injury or infection.

Blood Pressure Regulation

Cortisol can constrict blood vessels, leading to a temporary increase in blood pressure, which helps ensure tissues receive adequate oxygen and nutrients, especially during stress when the body's demand for resources is higher.

Sleep-Wake Cycle Control

Cortisol plays a role in regulating the sleep-wake cycle, also known as your circadian rhythm. It helps maintain the balance between wakefulness and sleep by influencing the release of other hormones involved in this process. Disruptions in cortisol levels can impact the quality and timing of sleep.

Reframe Time: Cortisol Is Built-In Support.

Cortisol isn’t the enemy, it’s your body’s built-in adaptation system. It gets a bad rap because too much of it over time (hello burnout, chronic stress, doomscrolling at 2 a.m.) can be harmful. But in the right balance? It’s essential.

Think of cortisol like your phone’s battery saver mode. It kicks in when things get intense, keeps you going, and helps you recalibrate later. Not a glitch, just a smart system doing its job.

While chronic stress can lead to elevated cortisol levels, it's important to recognize that cortisol itself isn't inherently harmful. It's a vital hormone that supports your body's ability to adapt and function effectively. Imbalances, rather than the hormone itself, can lead to health issues.

The Rise the Myth That High Cortisol Levels are Bad

In the age of social media, cortisol, the hormone your body releases in response to stress, has become the latest wellness villain. Platforms like TikTok and Instagram are flooded with content claiming that high cortisol levels are responsible for everything from fatigue and acne to anxiety and weight gain. In a UC Davis Wellness article, Cam Hostinar, Ph.D., a psychology professor at UC Davis, highlighted how hashtags like #HowToReduceCortisol and #CortisolLevels have gathered over 140 million views, often promoting misleading or unscientific claims.

This oversimplification can be harmful. Many of these narratives suggest that cortisol is inherently bad and that its presence in the body is a sign of dysfunction. Such claims can lead to unnecessary fear and confusion about a hormone that plays a crucial role in your body's ability to respond to stress.

The Push for Products and Lifestyles

Behind these cortisol-centric narratives is often a commercial agenda. Influencers and wellness brands frequently spout the negative effects of high cortisol, while simultaneously promoting products, such as adaptogenic supplements, detox teas, and specialized diets, claiming they can "lower cortisol" and "restore balance." However, these products are rarely backed by robust scientific evidence. For instance, the concept of adrenal fatigue (AF), which suggests that chronic stress can exhaust your adrenal glands, leading to insufficient cortisol production, has been debunked by medical professionals and lacks scientific support. A review published in BMC Endocrine Disorders found no substantial evidence supporting AF as a legitimate medical condition.

Despite the lack of scientific backing, the allure of quick fixes and the promise of reclaiming control over one's health make these products appealing. This trend underscores the importance of critically evaluating health information, especially when it is presented by individuals without medical or psychological training.

When Cortisol is Actually a Medical Concern

You’ve probably seen people on TikTok blaming every symptom (tiredness, mood swings, breakouts) on cortisol. But here’s the truth: Cortisol disorders do exist, they’re just rare and medically diagnosed—not something you can self-diagnose with an at-home hormone kit.

Cushing’s Syndrome: When Cortisol Is Too High

Cushing’s syndrome, also known as hypercortisolism, occurs when the body is exposed to high levels of cortisol over an extended period. Symptoms may include:

Rapid weight gain, particularly in the upper body
A rounded face (often referred to as "moon face")
A fatty hump between the shoulders (known as a "buffalo hump")
Easy bruising and purple stretch marks
Muscle weakness and fatigue
High blood pressure and elevated blood sugar levels
Mood swings like anxiety, irritability, or depression
Irregular menstrual cycles in women

Important: These signs don’t always mean you have Cushing’s. But if they persist, talk to a doctor, don’t just self-diagnose.

Addison’s Disease: When Cortisol Is Too Low:

Addison’s disease, or primary adrenal insufficiency, is a condition where the adrenal glands do not produce enough cortisol.

Symptoms may develop gradually and can include:

Chronic fatigue and muscle weakness
Unexplained weight loss and loss of appetite
Low blood pressure, leading to dizziness or fainting
Salt cravings
Nausea, vomiting, or diarrhea
Skin darkening, especially in scars or skin folds
Irritability or depression
Irregular or absent menstrual periods in women

Important: If something feels “off” for a while, especially if it affects your day-to-day functioning, check in with a medical provider. You deserve answers rooted in real science, not social media trends.

Most People Don't Have a Cortisol Disorder

It’s okay to be curious about your hormones, but cortisol disorders like Cushing’s and Addison’s are rare, and they require clinical tests and expert care. No at-home saliva test or viral video can give you a full picture of your health.

Addison’s disease affects approximately 0.004% to 0.012% of the population (4 to 12 cases per 100,000 people), according to the National Institutes of Health (NIH). Cushing’s syndrome affects about 0.004% to 0.007% of people (40 to 70 cases per 1 million), according to the National Library of Medicine.

If you’re feeling off, tired, or anxious all the time, reach out to a healthcare provider you trust. Getting real support is a powerful step, and you don’t have to navigate it alone. (This comprehensive self-assessment guide can help you recognize when mental health support can make a difference.)

Simple Ways to Manage Stress

Before you blame cortisol for every stress-related symptom, let's explore self-care tips that help manage stress, backed by science and real-life strategies—not powders being sold by someone who will make a profit off your mental health.

Prioritize Quality Sleep

Sleep isn't just about resting; it's a cornerstone of stress management. Good sleep hygiene, such as maintaining a consistent sleep schedule and creating a restful environment, enhances emotional resilience and overall well-being.

Move Your Body: It Doesn't Have to Be Intense

You don't need to crush a HIIT workout to relieve stress. Gentle activities like walking, yoga, or dancing can significantly reduce stress levels. According to Harvard Health Publishing, regular physical activity can help lower stress hormones and improve mood.

Engage in Therapy, Build Community, Set Boundaries

Therapy isn't just for crises, it's a proactive way to manage stress. Benefits of therapy are in developing coping strategies and understanding stress triggers. Building a supportive community and setting healthy boundaries are also crucial for maintaining mental health.

Practice Nervous System Regulation

Techniques like breathwork, journaling, and spending time in nature can activate your body's relaxation response. The American Psychological Association (APA) suggests that practices such as diaphragmatic breathing and mindfulness can reduce stress and improve emotional regulation.

Focus on Sustainable, Joyful Practices

Instead of seeking quick fixes, aim for long-term habits that bring joy and balance. Engaging in activities that align with your values and interests can provide lasting stress relief and enhance life satisfaction.

Remember, managing stress isn't about avoiding it, it's about developing healthy, sustainable practices that work for you. If you're feeling overwhelmed, consider reaching out to a healthcare provider or mental health professional for personalized support.

At Community Minds, we believe wellness should be grounded in real science, not social media hype. That’s why we’re passionate about cutting through cortisol myths and offering support that’s actually evidence-based. Whether you’re feeling overwhelmed by TikTok health trends or just burnt out from trying to “optimize” your life, we’re here to help, with no judgment. We offer same-day appointments, evening and weekend options, and accept a wide range of insurance plans. Our diverse, person-centered team is here to support you with care that actually works.Feeling stressed? Confused by wellness advice? Let's talk.