Cortisol Reduction Planner
NEWGet a personalized plan to lower cortisol naturally. Enter your stress level and sleep hours to receive a morning/daytime/evening protocol, evidence-ranked interventions, and supplement recommendations.
How to use
- 1Enter: stress_level(1-10),sleep_hours — e.g. 7,6
- 2Optionally add: caffeine if high caffeine intake, exercise if you exercise
- 3Example: 8,5,caffeine,exercise
Frequently Asked Questions — Cortisol Reduction Planner
What are the signs of high cortisol?+
Key signs: belly fat accumulation despite exercise, poor sleep despite feeling tired, sugar/carb cravings in evenings, getting sick often, feeling anxious or irritable, low libido, brain fog, and high blood pressure. High cortisol disrupts nearly every body system.
How can I lower cortisol naturally?+
Most evidence strongly supports: 1) Consistent 7-9h sleep, 2) Zone 2 cardio 3-4x/week, 3) Ashwagandha KSM-66 (300-600mg), 4) Morning sunlight exposure, 5) Caffeine limit (delay until 9-10AM), 6) Breathwork (box breathing, 4-7-8), 7) Limiting ultra-processed foods.
Does exercise raise or lower cortisol?+
Both — it depends on intensity. High-intensity exercise temporarily spikes cortisol (good — acute stress adaptation). Low-intensity Zone 2 cardio (20-30 min, 60-70% max HR) lowers cortisol chronically after sessions. For high-cortisol individuals, prioritize Zone 2 and limit HIIT to 1-2x/week.