In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
https://sbspod.com
episode 123: Busting Myths about Cortisol with Beth Skwarecki
In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist.
You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol
TIME STAMPS
What is cortisol? (00:02:52)
- Epinephrine vs. Adrenaline
- Basic cortisol physiology
- Low cortisol and adrenal crisis
'Normal' cortisol levels (00:18:44)
- Reference range for normal cortisol
- Variability in cortisol awakening response
- Cortisol awakening response poorly associated with total daily cortisol AUC
- Early childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening response
Cortisol discourse on TikTok (00:33:56)
Representative examples of TikTok cortisol content:
- https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4
- https://www.tiktok.com/@mallorymh/video/7242431357446556970
- https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686
- https://www.tiktok.com/@liv.ingwell/video/7263106370696695083
Cortisol vs other social media trends (00:47:48)
- The Endocrine Society on adrenal fatigue
- Representative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPn
- https://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDG
- https://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRP
- https://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvS
- https://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1
Cortisol and menstruation (01:07:41)
Cortisol and trauma (01:11:32)
- Representative example of movements claimed to reduce cortisol associated with trauma
- Tapping: https://www.thetappingsolution.com/
Cortisol and exercise (01:15:55)
- Cortisol and overtraining (most notably, Figure 3)
- Impact of exercise intensity on cortisol response
- Cortisol levels return to normal very soon after exercise ends
- Hackney review on exercise and cortisol
Specific claims about high cortisol (01:38:30)
Cortisol, caffeine and sleep (01:45:39)
- Plenty of things cause you to wake up at night
- Spiritual meaning of waking up at 3AM
- Caffeine and cortisol
- Caffeine’s effects on cortisol are attenuated within 5 days of consumption
- Coffee intake is associated with plenty of positive health outcomes (hard to square with the idea that caffeine spikes cortisol in a manner that’s deleterious to your health)
Real ways to regulate cortisol (01:55:49)
Self-diagnosis (02:03:08)
- Cortisol disorders can cause real disease (story Beth referenced about woman with tumor)
- Other things that can cause Cushing-like symptoms
Takeaways (02:08:13)
Where to find Beth
- Check out Beth’s writing on Lifehacker
- Beth’s 510 Dinnie Deadlift
- Beth’s books: Outbreak! and Genetics 101
- Follow Beth on Twitter
Recommended products and more from the SBS team
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
- Send your Q&A questions to podcast@strongerbyscience.com