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Cortisol

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

The stress hormone and its effect on men

Cortisol is a vital stress hormone produced in the adrenal cortex. It regulates metabolism, inflammatory responses, blood sugar, and the immune system. However, persistently elevated cortisol levels in men lead to an imbalance with negative effects on testosterone, muscle mass, weight, libido, and mental health.

What is cortisol?

Cortisol is released in stressful situations to make the body perform at its best in the short term. It raises blood sugar, suppresses inflammatory responses, mobilizes energy, and prepares the body for fight-or-flight situations. Cortisol levels typically peak in the morning and decline towards evening.

Why is cortisol particularly relevant in men?

A persistent overproduction of cortisol leads to health problems such as:

  • Suppression of testosterone production
  • Weight gain , especially in the abdominal area
  • increased insulin resistance
  • Muscle weakness
  • Sleep disorders and depressive mood

A persistently high cortisol level is often the cause of hormonal imbalance and a lack of energy.

What symptoms does a higher cortisol level cause?

Typical signs include:

  • Sleep problems (difficulty falling asleep or waking up early)
  • Weight gain despite low appetite
  • Loss of concentration and memory impairment
  • frequent infections
  • elevated blood pressure
  • Muscle loss

These symptoms often reinforce each other - the less regeneration, the higher the cortisol level and the greater the hormonal imbalance.

How is cortisol measured?

Cortisol can be measured using the following methods:

  • Saliva test (multiple samples per day) to determine the day-night rhythm
  • Blood test in the morning to measure the peak value
  • 24-hour urine collection sample to capture total excretion

A typical pattern is a normal peak value in the morning, followed by a decline throughout the day. Deviations indicate chronic stress or hormonal cycle disturbances.

How can elevated cortisol levels be lowered?

Effective measures include:

  • Sleep and recovery training
  • Low-intensity endurance sports
  • Mindfulness solutions such as meditation, breathing exercises or progressive muscle relaxation
  • Coaching or psychotherapy to combat chronic stress
  • Hormone balance through lifestyle and targeted micronutrient supplementation (e.g. vitamin C, magnesium, adaptogens such as ashwagandha - however, keep an eye on the effect on the liver)

Hormonal regulation often improves within a few weeks when stress hormones are reduced and regeneration is promoted.

What should men pay attention to?

Cortisol is a vital hormone – but only in balance. A persistently high cortisol level increases the risk of cardiovascular disease, testosterone deficiency, burnout, and metabolic disorders. Men should regularly monitor their cortisol levels and actively engage in recovery.

Conclusion

Cortisol regulates important bodily functions, but chronic excess can lead to a serious hormonal and health crisis. Strengthening recovery, reducing stress, and utilizing diagnostic tools can sustainably improve resilience, hormonal balance, and performance.

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An important health marker for men Body fat percentage is more than just a number on a fitness machine or a visual assessment in the mirror. For men, it is a key biological marker with far-reaching consequences for metabolism, hormone balance, heart health, libido, and cognitive performance . Unlike the Body Mass Index (BMI), which only considers height and weight, body fat percentage provides precise information about your body composition —specifically, what percentage of your body weight is fat. The quality and location of this fat (e.g., visceral abdominal fat) are crucial when it comes to disease risks, inflammatory processes, and hormonal balance. Why is body fat percentage so crucial for men? A moderate body fat percentage between 12 and 18% is considered healthy and functional for men. If the value remains consistently above 20–22% , the risk of a number of chronic health problems increases significantly – many of which initially go unnoticed. 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