Are you constantly seeing scary claims about cortisol during perimenopause on your social media feed? Those alarming posts about cortisol causing belly fat, dangerous cortisol spikes, or how certain exercises supposedly skyrocket your stress hormones can leave any woman feeling paralysed by information overload.
If you’re feeling stuck in your health journey because of conflicting advice, you’re not alone. Let’s clear up the confusion around cortisol, especially as it relates to perimenopause and midlife women’s health.
What Cortisol Actually Is (And Why You Shouldn’t Fear It)
Cortisol is simply your body’s primary stress hormone. Everyone produces it, and it serves essential functions in your body:
- It helps regulate your metabolism and how your body uses carbohydrates, fats, and proteins
- It controls your sleep-wake cycle with natural fluctuations throughout the day
- It reduces inflammation when needed
- It helps control blood pressure and blood sugar levels
- It increases energy when you need it most
Think of cortisol like your body’s built-in alarm system. When you get a fright, adrenaline surges through your body but quickly dissipates when you realise you’re safe. Cortisol works in a similar pattern but with a slightly longer timeline.
Normal Cortisol Patterns Every Woman Experiences
Your cortisol naturally fluctuates throughout the day following a predictable rhythm:
- Morning rise: Levels peak about 30-45 minutes after waking (this is called the Cortisol Awakening Response)
- Temporary exercise spikes: Levels increase during physical activity, then return to baseline
- Response to meals: Fluctuations in tune with blood sugar changes (when one goes up, the other goes down, and they constantly swap throughout the day)
- Evening decline: Levels gradually decrease throughout the evening, reaching their lowest point around midnight
These patterns are completely normal and necessary for proper bodily function. They don’t mean that there’s a problem with your body, and they’re not something to fear.
The Cortisol-Belly Fat Connection: What Science Actually Shows
Yes, chronically elevated cortisol can be problematic – as seen in medical conditions like Cushing’s syndrome, where patients do tend to store more abdominal fat. However, this is a rare medical condition affecting only about 10-15 people per million each year.
Unfortunately, lots of social media influencers have taken this rare condition and weaponised it to frighten the general population, particularly targeting women in perimenopause who are noticing body changes.
What’s Really Behind “Menopause Belly”
That “menopause belly” many women notice developing around midlife? Scientific research points primarily to declining oestrogen levels, not “dangerous cortisol levels”.
When oestrogen begins to decline during perimenopause, a bunch of body changes happen:
- Fat redistributes from hips and thighs to the abdominal area
- Changes in insulin sensitivity
- Decreased muscle mass (which slows metabolism)
- Alterations in how the body processes and stores fat
These changes are driven primarily by hormonal shifts, not by cortisol being “too high” or exercise causing “dangerous” stress hormone spikes.
Early Perimenopause Symptoms Often Mistaken for “High Cortisol”
Interestingly, the first signs of perimenopause aren’t usually hot flashes or night sweats. They’re often subtle hormone fluctuations causing:
- Increased anxiety
- Higher stress levels
- Low mood or mood swings
- Changes in fat distribution
- Sleep disturbances
- Fatigue
This creates a perfect storm for mis-diagnosis: you’re experiencing genuine stress and anxiety (which are normal perimenopause symptoms), while simultaneously noticing changes in your body composition. When an influencer then claims your belly fat comes from “high cortisol,” it can seem to make perfect sense.
But correlation isn’t causation. These symptoms are primarily driven by fluctuating oestrogen and progesterone levels, not by cortisol being inherently problematic.
How Exercise Actually Affects Your Cortisol Levels
Another common myth targets exercise, particularly high-intensity interval training (HIIT) or cardio workouts, claiming they “dangerously” raise cortisol levels.
Here’s what the research actually shows:
- All exercise temporarily increases cortisol – this is a normal, healthy stress response
- The increase is transient – levels typically return to baseline within a few hours
- Regular exercise actually improves your body’s stress response over time
- Exercise-induced cortisol spikes don’t lead to abdominal fat storage in healthy individuals
- The benefits of exercise far outweigh any temporary hormonal fluctuations
For perimenopausal women specifically, research shows that strength training is particularly beneficial, regardless of any temporary cortisol increases.
The Evidence-Based Approach to Exercise During Perimenopause
The good news? Strength training for as little as 1 hour per week can make a massive difference in how you feel, look, and function during perimenopause. Research shows it’s one of the most powerful ways to:
- Build and preserve muscle mass (which naturally declines from age 30 onwards)
- Protect bone density (crucial as oestrogen declines)
- Improve insulin sensitivity
- Support healthy metabolism
- Enhance mood and reduce anxiety
- Improve sleep quality
- Increase overall functional strength for daily activities
These benefits happen regardless of your cortisol levels and actually help create a more balanced hormonal environment overall.
Moving Forward: Evidence-Based Strategies for Perimenopause
If you’re feeling overwhelmed by conflicting information about perimenopause, hormones, and exercise, here are some evidence-based approaches to consider:
- Prioritise strength training 2-3 times per week (even short 20-30 minute sessions count!)
- Focus on progressive overload – gradually increasing the challenge to your muscles
- Aim for consistent movement patterns rather than constantly changing workouts
- Get enough protein to support muscle maintenance and growth
- Prioritise sleep hygiene to support overall hormonal balance
- Practice stress management techniques that work for your lifestyle
Remember that perimenopause is a natural transition, not a disease. While it comes with challenges, it’s also an opportunity to establish habits that will support your health for decades to come.
Breaking Free from Misinformation
The next time you see scary claims about cortisol or other hormones on social media, ask yourself:
- Is this based on actual medical research or anecdotal claims?
- Is the person making the claim selling something related to “fixing” the problem?
- Does the information create fear rather than empowerment?
- Are they oversimplifying complex hormonal interactions?
Your perimenopause journey deserves to be guided by evidence, not fear. By understanding the true relationship between your hormones, exercise, and body composition, you can make informed choices that support your wellbeing during this transition and beyond.
If you could use more straightforward guidance that cuts through the noise around perimenopause, I can help:
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
- Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
- Explore personalised support options:
- 1:1 Coaching: Get the same personalised approach that transformed Hannah’s fitness journey, tailored specifically to your needs, schedule, and goals.
- Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.