About

πŸ”₯The Cortisol Burner

Stress / Adrenal-Driven

Wired, wired-tired, or running on fumes β€” this type burns the candle at both ends.
Elevated cortisol disrupts blood sugar, promotes belly fat, and fragments sleep. The protocol centers on calming the HPA axis, front-loading nourishment, and treating rest as non-negotiable medicine. Hard workouts late in the day are cortisol's best friend β€” avoid them.

Meal Timing

  • Eat within 60–90 min of waking β€” do not fast
  • Protein-rich breakfast (30–40g) anchors cortisol rhythm
  • 3 meals + 1–2 small snacks; no skipping
  • Stop eating 2–3 hrs before bed for restorative sleep
  • Include complex carbs at dinner to support serotonin

Movement guide

  • Prioritize low-cortisol movement: yoga, walking, Pilates
  • Keep cardio moderate β€” no long intense sessions
  • Strength train 2Γ— / week, morning preferred
  • 30-min walk after meals is ideal
  • Rest days are healing days β€” enforce them

Supplement Stack

  • Ashwagandha β€” 300–600mg (adaptogen)
  • Magnesium glycinate β€” 300–400mg at night
  • Phosphatidylserine β€” 400mg (blunts evening cortisol)
  • Vitamin C β€” 1,000mg (adrenal support)
  • B-complex β€” especially B5 & B6
  • L-theanine β€” 200mg (stress buffer)

Don't restrict calories if you're a Cortisol Burner β€”

Under-eating suppresses T3 conversion even further, which is the opposite of what your metabolism needs. The same goes for the Cortisol Burner with extended fasting; it reads as a threat signal and drives cortisol higher.

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