Cortisol Myths & Misconceptions to be Aware of (Especially If You’re 35+)

Let’s talk about cortisol (without the fear-mongering). You’ve probably seen it on social media…

“Fasted workouts spike cortisol and store belly fat.”
“Cortisol is the reason you can’t lose weight.”
“Perimenopausal women should avoid stress at all costs or they’ll wreck their hormones.”

Sound familiar? We get it. Hormones are complex, and there’s a LOT of misinformation out there—especially when it comes to women over 35. But here’s the truth: cortisol is not your enemy. In fact, it’s one of your body’s most powerful tools for energy, focus, and adaptation. You just need to understand how it works (and stop falling for the fear-based hype).

Let’s break it all down—and give you some realistic, science-backed tips for managing stress and hormones the FASTer Way.

What Is Cortisol, Anyway?

Cortisol is a hormone produced by your adrenal glands, and it plays a crucial role in:

• Regulating your energy levels throughout the day
• Helping your body respond to stress (aka your built-in alarm system)
• Controlling inflammation
• Supporting blood sugar balance and metabolism
• Helping you wake up and feel alert in the morning

Think of cortisol like your body’s morning barista. It gives you the energy to rise and shine, helps you stay sharp under pressure, and adapts to what your body needs—whether that’s recovering from a workout or dealing with a tough day.

Normal cortisol follows a natural rhythm:

• It peaks in the morning to help you feel energized
• It gradually decreases throughout the day
• It’s lowest at night so you can wind down and sleep

This rhythm is totally natural—and essential to your health.

But here’s where things can go sideways.
Problems with cortisol don’t usually stem from the hormone itself—they happen when cortisol becomes imbalanced. If it’s chronically elevated, spikes at the wrong times, or doesn’t follow that natural rise-and-fall rhythm, it can disrupt everything from your sleep to your metabolism. And this is exactly where so many myths and misconceptions take root—especially for women 35+ navigating hormonal shifts. 

So let’s break down the biggest cortisol myths floating around online and talk about what you actually need to focus on to keep your hormones happy and your results on track.

Related Resource: Cortisol: What It Is, Function, Symptoms & Levels – Cleveland Clinic

Myth #1: “Fasted workouts spike cortisol and cause fat gain.”

Let’s start with the big one. Yes, cortisol temporarily increases when you workout. And yes, exercise is a form of physical stress. But that doesn’t mean it’s harmful—or that you’re storing belly fat as a result.

🚫 The myth says: Fasted workouts = too much cortisol = muscle loss or fat gain
✅ The truth: Cortisol naturally rises with exercise (fed OR fasted). That’s a normal, healthy stress response. Your body is designed to adapt and recover from it—especially if you’re fueling well afterward, sleeping well, and managing overall stress.

In fact, studies show that women can build muscle, burn fat, and boost metabolic flexibility with fasted workouts—when done strategically and paired with proper nutrition. (Hint: That’s exactly how we train in the FASTer Way.)

If fasted workouts make you feel good and your results are progressing? Keep going. If you feel depleted or dizzy, it’s okay to adjust. That’s not cortisol sabotaging you—that’s your body asking for extra support.

Myth #2: “Cortisol is bad—it makes you store belly fat.”

Let’s set the record straight. Chronic unregulated cortisol from poor sleep, under-eating, emotional stress, or overtraining can lead to hormone imbalance or fat redistribution. But…

• A healthy cortisol rhythm (even if it spikes during a workout) does not automatically equal fat gain.
• You need cortisol to burn fat efficiently. It’s part of your metabolic engine.
• It’s not cortisol alone—it’s the context that matters. Sleep, diet, strength training, and blood sugar all play a role.

The real problem isn’t cortisol. It’s when your lifestyle is constantly stressful, and you’re not supporting recovery. That’s when issues can arise—especially for women navigating perimenopause or menopause.

So instead of fearing cortisol… focus on supporting your rhythm. That’s where the FASTer Way comes in.

Myth #3: “Women in perimenopause should avoid all stress—including workouts.”

This one drives us crazy. Listen: stress is not inherently bad. And physical stress—like lifting weights, interval training, or fasting—can be incredibly beneficial when applied smartly.

Yes, perimenopause is a time of major hormonal transition. Estrogen and progesterone are shifting. You might feel more tired, inflamed, or reactive to stress. But that doesn’t mean you should avoid workouts altogether or live in a bubble of low-intensity movement.

One of the most powerful (and underrated) ways to support healthy cortisol levels and overall hormone balance? Building lean muscle. Strength training not only improves your body’s ability to handle physical and emotional stress—it actually helps regulate the production and clearance of cortisol. 

Muscle tissue acts like a metabolic engine, stabilizing blood sugar, improving insulin sensitivity, and reducing inflammation—all of which directly support balanced hormones. Plus, the stronger and more resilient your body is, the better it can adapt to stress without overproducing cortisol in the first place.

What you need is smart stress—with room for recovery.

• Strength training builds the lean muscle you need for metabolic health
• HIIT boosts fat burn and insulin sensitivity
• Fasting can improve hormone balance and gut health
• Proper fueling, sleep, and rest days make it all sustainable

The key is balance. Not restriction. Not fear. Not “I can’t do this anymore because of my age.” You just need a plan that supports your body, not stresses it out.

So What Should You Focus On?

Here’s what really moves the needle (and what we do inside the FASTer Way 6-Week Program and beyond):

1. Build lean muscle.

Muscle is your metabolism. It improves blood sugar, burns more calories at rest, and reduces your cortisol response to future stress.

💪 Lift weights 3–4x/week
💪 Focus on progressive overload
💪 Don’t fear carbs—fuel your strength

2. Practice intermittent fasting (strategically).

Done right, fasting gives your gut and hormones time to reset—without tanking your metabolism.

🕘 Start with a 12:12 or 14:10 window, working up to 16:8 based on how you feel
🕘 Break your fast with protein + fiber + healthy fat
🕘 Skip long fasts if you’re feeling burnt out, under-recovered or extra stressed

3. Prioritize sleep and recovery.

You can’t out-train exhaustion. Cortisol thrives on rhythm, and sleep is your secret weapon.

😴 Aim for 7–9 hours of sleep
🛁 Take 1–2 active recovery days
🌙 Power down at night (no scrolling in bed!)

4. Support your mindset.

You’re not broken. You’re not “too old.” You’re not doomed by hormones. You’re just human—and capable of amazing results when you support your body with science-backed strategies.

Final Thoughts: Cortisol Isn’t the Villain. Confusion Is.

If you’ve been scared into thinking cortisol is the reason your body isn’t changing—or that you have to give up fasted workouts or strength training—you’re not alone. That’s why we’re here to break down the science and what it really means for you.

Cortisol is part of your beautiful, complex hormonal system—and it’s here to help you when you treat it with respect.

So ditch the fear. Ditch the confusion. And come join us inside the FASTer Way, where we teach you how to:

✅ Train smart (not scared)
✅ Fuel your body (not restrict it)
✅ Support your hormones (not fear them)
✅ And actually enjoy the process

Related Resources:

• What Actually Works: Breaking Through Fat Loss Resistance After 40
• Belly Fat, Cortisol, HIIT for Women Over 40—What You Really Need to Know with Dr. Stephen Cabral
• Fasted Workouts in Perimenopause, Cycle-Syncing & Fitness Misinformation for Women Over 35

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