How To Lower High Cortisol Levels Part 1
Stress is an everyday thing, isn’t it?
We get stressed about bills, our work performance, family situations, the 24-hour news cycle, and so on.
But this is a major problem because as I mentioned in my last article, stress is a testosterone killer…
Because stress produces cortisol, a.k.a. testosterone’s kryptonite.
Men, in the perpetual tug-of-war for your testosterone levels, it’s important for you to learn how to stress less.
Which is what I’m writing to help you with today.
Here are 10 ways to lower high cortisol levels.
1. Stop Running Marathons
Working out is an excellent way to boost testosterone levels…
But not if you’re going out for a long distance run or decide to spend hours on the treadmill…
Endurance training causes your cortisol levels to spike because it places your body under a constant rhythm of stress.
Instead, drop the long distance cardio workouts and replace them with sprints…
Sprints burn fat, build muscle, and lower cortisol (while boosting testosterone), and in little time and without having to carve out an hour of your day to perform them.
Check out my Anabolic Running program to take better control of your testosterone levels, and lower cortisol, too.
2. Less Gym Sessions
For us, natural guys, hitting the gym hard five days a week can take its toll on our bodies…
Which is why I recommend being leery of the number of trips you make to the gym each week.
5-6 gym sessions a week are probably doing more good for your cortisol levels than they are for your testosterone levels…
Especially when you have a full load of a 9-5, yard work and other obligations that require lots of energy.
I personally recommend hitting the gym 4 times a week, at the most.
And if you’re feeling sluggish on your way to the gym, it’ll be more beneficial for you to take the day off to keep your cortisol levels down, than to white-knuckle your way through a workout.
3. Cut Down On Caffeine
I’m not saying to cut out caffeine…
But if you want to lower high cortisol levels, you need to cut down on the amount of caffeine you drink.
Because unfortunately, in this case, a lot of a good thing turns into a bad thing.
A cup of coffee or two in the morning can boost testosterone levels by almost 20%…
But if you start your day with too much caffeine, you run the risk of spiking your cortisol levels, especially if you like to drink an energy drink at work or an extra cup of coffee with your wife in the evening.
4. Think About Good Things
One of the easiest ways to lower high cortisol levels is by thinking about good things…
Think of it like this…
When you think about stressful situations or dwell on negative thoughts, you increase your cortisol levels…
And lower your testosterone.
But if you set your mind to good and noble thoughts while trying to maintain a positive outlook on life’s circumstances, you’ll keep cortisol at bay.
After all, your mind can’t think about two things at once.
5. Slow Down Your Mornings
Do you start off your day by hopping out of bed and getting to work?
That’s a great way to wake up your cortisol levels…
But if you want to start your day the anabolic way, you need to get to bed early so that you can take control of your morning rather than allowing your morning to take control of you.
I recommend waking up before the sun is up and having a cup of coffee…
I usually spend this time praying and reading my Bible.
You could spend it doing the same or you could even do some journaling, write notes to your wife and kids before they wake up or simply sit on the porch and enjoy some stillness.
Slow down your mornings…
You want your cortisol to sleep as long as possible.
6. Be Social
A great way to lower high cortisol levels is to be social…
I know for some of you, being social can be a bit of a challenge, but hey, life is too hard to do on your own…
You were never meant to live like a hermit.
Being around others is a great way to get in a good laugh, which lowers cortisol and boosts testosterone levels.
Also, being social provides opportunities for you to talk about things you love to do, which goes back to setting your mind on good things.
Connect with your family, some of your buddies and even some guys from work.
I’m not saying you have to be a social butterfly, but at least get out of the cocoon.
7. Let It Out
Being stressed out isn’t something you need to hide or be ashamed of…
It’s a part of life.
But it doesn’t have to control your life.
One of the best ways to lower high cortisol levels that result from stress is simply to talk to someone about what’s stressing you out…
Ask someone else to help carry your burden…
Bring them up to speed on your concerns, worries, and anxieties.
I’m sure your wife would love if you’d have an honest conversation with her about some stressful situation at work or with your family.
Give your buddies a chance to be true friends and hear you out on some things.
I think you’ll be surprised at the response.
8. Breathe Deeply
Breathing exercises are a great way to reduce stress…
Intentional, deep breathing is beneficial because it makes your body feel like it’s relaxed even when it’s coming under stress…
It does this by sending a message to your brain to relax, and in turn, your brain sends a message to your body to relax.
Make a habit out of deep breathing to keep your cortisol levels down.
9. Stand Up Straight
I’m not trying to act like your mom here…
But if you want to lower high cortisol levels, you need to stand up straight.
One Harvard study concluded that if you stand in a dominant pose for 2 minutes you will lower cortisol levels by 25% and increase testosterone levels by 20%.
So pay more attention to your posture.
Stand up straight.
Strike some power poses.
And you’ll stomp down on those high cortisol levels.
10. Try Ashwagandha
The cool thing about herbal supplements is that they’re a full-proof way to help you reach your goals.
In this case, your goal is to cut down on high cortisol levels and boost testosterone as a result.
That’s where Ashwagandha comes in.
Ashwagandha is an Indian herb known as an adaptogen, meaning it helps your body respond to stressful situations.
One study showed that Ashwagandha supplementation resulted in a 27% reduction in cortisol levels while also reducing anxiety and mental stress.
It’s also been proven to increase sperm production and boost testosterone.
When it comes to lowering high cortisol levels and boosting testosterone, you’ll be hard-pressed to find a more productive herb.
Check out Ashwagandha here.
So there you have it…
Part 1 of how to lower high cortisol levels, and boost your testosterone levels as a result.
Until next time, keep the kryptonite away!
– Joe LoGalbo