Feeling Wired But Tired? How to Naturally Lower Your Cortisol (and Why It Matters for Fat Loss & Recovery)

️ By David Todd | David Todd Fitness

Intro: What a Good Night’s Sleep Taught Me About Stress

Last night, I tried something simple — a dose of L-theanine with lemon balm before bed.

I actually slept properly for the first time in weeks. No 3 AM wake-ups, no tossing around, just solid, deep rest.

This morning, I got up, took Garratt and Brandon out for a walk, grabbed a glass of cranberry juice for a hit of vitamin C, and honestly… I felt good.

Still early days, but it reminded me how much these little things matter. Like a lot of us guys in our 40s, I’ve noticed how stress, sleep, and recovery start to feel different as we get older — especially if you’re training hard, juggling work, and trying to look and feel your best. It all ties back to one powerful hormone that rules your energy, recovery, cravings, and mood: cortisol.

What Cortisol Actually Does (and Why It’s Not the Enemy)

Cortisol often gets called the “stress hormone”, but that’s not the whole story.

In healthy amounts, cortisol is essential — it helps you wake up, focus, and handle challenges. It rises in the morning (your natural alarm clock) and gradually falls through the day.

The problem comes when cortisol stays high all the time. That’s when you start to feel:

• Wired but exhausted

• Craving sugar or salt

• Gaining belly fat

• Recovering poorly from training

• Sleeping badly despite being tired

Basically, your body’s stress system gets stuck in the “on” position.

How to Tell If Your Cortisol Might Be High

Here are some common signs your cortisol rhythm might be off balance:

• Trouble falling asleep or waking up tired

• Feeling anxious, irritable, or foggy-headed

• Fat gain around your middle

• Sugar or caffeine cravings

• Slow recovery from training

• Frequent colds or getting run-down easily

You can also use a simple Cortisol Self-Check to see how many boxes you tick.

Quick Cortisol Self-Check

✅ Tick anything that’s been true for you lately:

• I wake up tired but wired at night

• I crave sugar or carbs

• I feel “on edge” most of the time

• I can’t relax even when I have time off

• My training recovery has slowed

• My sleep is inconsistent

0–2 boxes: you’re likely managing stress well
3–4 boxes: cortisol may be elevated — worth focusing on sleep, nutrition, and recovery
5–6 boxes: likely signs of chronic high cortisol — time to take action

What Actually Raises Cortisol

It’s not just stress at work that does it. Chronic high cortisol can come from:

• Poor sleep or inconsistent bedtimes

• Too much caffeine (especially after midday)

• Overtraining without recovery days

• Restrictive dieting or under-eating

• Constant stimulation (emails, screens, rushing)

Basically, anything that tells your body “I’m not safe” — even subtly — keeps cortisol elevated.

How to Lower Cortisol Naturally

The good news: your body wants to rebalance itself. You just need to create the right conditions.

Here’s what helps most:

• Morning sunlight + gentle movement (dog walks, yoga, or stretching)

• ‍♂️ Deep breathing or mindfulness for 5–10 mins a day

• ☕ Caffeine cutoff before 12 PM

• Consistent bedtime routine with no screens 1 hour before bed

• Regular balanced meals — don’t skip or overly restrict

• ‍♂️ Recovery days between tough sessions

My Cortisol Support Stack

Supplements aren’t magic, but they can support your routine.

Here’s what’s been working for me and my clients:

These help support calm energy during the day and better recovery at night.

The 7-Day Cortisol Reset Plan

Want to feel the difference? Try this for a week:

• ☀️ Morning: walk outside (10–30 mins), hydrate, eat protein

• ‍♀️ Midday: take a screen break + deep breathing

• ️ Afternoon: train, but not to exhaustion

• Evening: no caffeine, dim lights, supplements as needed

• Before bed: jot down 3 wins or gratitudes

By day 5–7, most people notice calmer mornings, better sleep, fewer cravings, and steadier energy.

Final Thoughts

Managing cortisol isn’t about avoiding stress — it’s about helping your body handle it better.

When you align your sleep, nutrition, movement, and recovery, everything feels easier: fat loss, focus, mood, energy.

A lot of my coaching now focuses on helping gay men over 40 feel stronger, leaner, and more confident — without wrecking their energy or hormones in the process. Getting your cortisol under control is a massive part of that.

If you’re ready to get your training and lifestyle working with your body rather than against it, join my Online Coaching or VIP PT Membership — I’ll help you tailor your training, recovery, and nutrition to your real life.

See my coaching options here