Why I Wrote a Book About Stress Hormone (Cortisol) to Be Published on 1 January 2025
Chronic stress is a causal factor for major health conditions like insulin resistance, metabolic syndrome, type II diabetes, heart disease, cancers, and dementia as explained in Cortisol Clarity.
Please listen to the editorial review of the book by clicking on the following embed.
Many thanks to my editors for turning this intro into an interactive and educational podcast. I also published this story for my readers on Medium. Thank you for your engagement and sharing it with those who might need this book to improve their physical and mental health🙏
An Empowering Journey Through the Cortisol Labyrinth
Dear friends, I trust this post finds you well. I have a piece of good news today which can guide you to improve your health in the New Year.
Decades ago, I was stuck in a cycle of poor health with stubborn belly fat and mental distress. I did not realize that the root cause of my challenges was a single, powerful hormone: cortisol, which also made my body insulin-resistant. Insulin is another master hormone that I will cover in my next book as I intensely studied it for valid reasons and wrote several articles about it.
We can’t over-communicate the effects of elevated cortisol and insulin resistance as they are the key to addressing metabolic and mental health disorders affecting millions of people. Cortisol and insulin are two interrelated master hormones running the metabolic show and causing the obesity epidemic.
What began as theoretical knowledge with curiosity from my training as a postdoctoral researcher in cognitive science and my work as an executive technology consultant in the healthcare sector became a deeply personal research interest. I wanted to document and share my knowledge and experience with those needing it most and help them learn it with clarity.
My academic understanding of stress and metabolic hormones turned into lived experience, and the lessons I learned reshaped my understanding of this master hormone, cortisol, and its nuances. During the learning process, I noticed that I was not the only one suffering from elevated cortisol. It was very common among professionals, even knowledgeable healthcare providers such as medical doctors and scientists.
In this guide, I documented my journey with observations in ethnographic settings in various communities, rigorous research from credible sources, and collaborative efforts with hormone specialists. After a thorough review of the scientific literature since the 1980s, I obtained insights from several endocrinologists and psychiatrists specializing in cortisol’s role in weight loss, stress management, and chronic health conditions.
Their expertise shaped the practical solutions and strategies presented in this unique guide. I distilled the reviews and condensed interviews with endocrinologists into actionable advice and verified details with the help of retired endocrinologists and psychiatrist friends who reviewed the guide for accuracy and simplification for readers as a line editor.
To make this book accessible, relatable, and useful, I wrote the first section for the public at a Grade 7 reading level and the second section for professional health coaches at a Grade 9 level. Using Hemingway Editor after completing the line edit process, I ensured clarity and simplicity throughout.
When Scientific Path Becomes a Personal Discovery
For most of my life, I explored health and wellness as an observant academic and practicing corporate-level researcher in ethnographic settings. I studied how the brain, mind, behavior, and the overall body interact, focusing on how stress and metabolic hormones shape our physical functions and mental performance. I gave talks about resilience and consulted organizations on reducing risks for employee burnout.
Despite my professional insights starting in the 1980s, I became my own case study. At first, the changes in my body were subtle, such as an extra layer of fat around my abdomen, disrupted sleep, and occasional anxiety. I had no clue a dysfunctional hormone was the root cause of those days.
Symptoms didn’t stay subtle. Over time, the demands of work, parenting, and personal ambition aggravated and escalated the situation. My symptoms worsened and became unbearable.
I started experiencing chronic joint pain, muscle loss, metabolic syndrome, prediabetes, abdominal obesity, brain fog, and digestive issues like leaky gut syndrome. My mind felt foggy, and my once-boundless energy was replaced by exhaustion.
No matter how many miles I ran around the beach, how many times I visited a local gym, how carefully I counted calories eating low-fat foods, or how much coffee I consumed, nothing improved. My symptoms got worse day by day until a brilliant and caring endocrinologist pinpointed the root cause: elevated cortisol levels causing insulin resistance.
In hindsight, the irony is clear. I was helping others recognize the dangers of chronic stress while ignoring my own body’s cries for help. Cortisol, the very hormone I explained to my students and others, had taken control of my physical and mental health.
The Role of Research with Expert Collaboration
To understand and address my health challenges, I started studying and conducting experimentation with expert consultation in the healthcare industry when serving as a science and technology consultant.
I explored scientific studies on cortisol’s effects on stress, metabolism, sleep, and chronic health conditions and mapped them to symptoms.
I consulted trusted endocrinologists who explained to me how elevated cortisol contributes to insulin resistance, weight gain, hormonal imbalances, prediabetes, and abdominal obesity, which I experienced before my 30s. They offered practical strategies like healthy lifestyle habits to manage these challenges, grounded in real-world scenarios in their practice.
I captured those conversations and blended the insights with what I gained through rigorous research, clinical perspectives, and personal experience.
The Wake-Up Call to Reduce Suffering
My family doctor and primary healthcare provider first raised concerns after routine bloodwork noticed elevated cortisol levels and wanted it to be analyzed. He referred me to an endocrinologist who confirmed the diagnosis: my cortisol was chronically high, both in the morning and late at night.
This imbalance was not just a single hormonal issue. It disrupted key hormones like testosterone, insulin, growth hormone, and leptin, manifesting strong and unbearable symptoms such as:
Persistent anxiety and irritability
Poor sleep despite constant physical and mental exhaustion
Starving with cravings for sugar, comfort foods, and refined carbs
Stubborn belly fat, even with intense workouts
Muscle loss and declining physical performance despite young age
Chronic joint pain due to an overactive immune system
Digestive distress like leaky gut, making the condition unbearable
I wondered what was wrong with me. Then, everything seemed to go wrong. I felt my body was working against me. Living in a broken body with a curious mind was no longer fun. Life lost its meaning.
I began to question how I had missed these signals despite my background in health science. I needed to take personal responsibility and take action to address my problems.
A Methodical Approach to Viable Solutions
Although I knew theoretically, hearing the explanation of the specialist in simple terms gave me clues about what I needed to focus on.
The endocrinologist explained that cortisol was essential for survival, helping us wake up, adapt, and respond to stress. However, when cortisol remained elevated due to chronic stress, it harmed the body. The word chronic stress was an eye-opener for me as I used to believe stress was a good thing to achieve success in life.
I identified key factors driving my excessive stress response, manifesting as elevated cortisol. For example:
Excessive caffeine consumption paired with intense morning cardio
Poor sleep hygiene and working with insufficient recovery
Emotional stress from work and parenting.
A high-carb, low-fat diet with too many plant molecules worsens digestive issues like leaky gut and hormonal imbalance.
With personal knowledge and professional guidance, I made gradual changes: replacing high-intensity runs with gentle walks, swapping coffee for cold showers, improving my sleep environment, eating more nutritious food, and addressing emotional stress through mindfulness, meditation, flow-state, and joyful hobbies.
Each adjustment brought noticeable improvements in lowering elevated cortisol levels, making me feel better and giving me hope. If these lifestyle choices work for me, I thought they might work for others, too.
Why This Guide Matters in 2025 for My Readers
After the Covid pandemic, I noticed that the stress level globally increased for many reasons. Sadly, I started seeing my painful symptoms in many people in my circles. I believed they needed a wake-up call and understanding of the adverse effects of accumulating stress, which usually stays silent until we experience physical manifestations like chronic health conditions.
I decided to write this guide because I understand the frustration of feeling stuck in a cycle of doing so-called “everything right” in theory and seeing no improvement results in real life. I know how discouraging it is to watch your health slip away while searching for answers in the wrong places, like low-fat diets, expensive supplements, and symptom-suppressing drugs.
However, I also know that change is possible by taking personal responsibility and professional support. By combining evidence-based strategies and practical advice from professional insights, I reclaimed my health — and you can, too.
I decided to write a simple and practical guide that bridges academic knowledge and practical application. It explores how cortisol impacts every aspect of our body and mind, from sleep and digestion to mental clarity and emotional resilience.
A Word of Encouragement for Health Coaches
I added another layer to the book. My goal is to inform health coaches who can empower their clients with the knowledge and experience I accumulated about the nuances of the stress hormone cortisol.
The work of healthcare professionals and health coaches is essential to lower pain and suffering on earth. Helping clients manage cortisol-related challenges requires empathy, patience, and a holistic approach, which I included in the book with adequate details.
Educating others about the impact and implications of stress and guiding them toward sustainable solutions can improve the lives of those experiencing chronic illnesses and make the world a better place with less pain and suffering.
To anyone struggling with cortisol dysregulation, you are not alone. Like me, you can start by listening to your body, seeking professional support, and making small, meaningful changes. Over time, these adjustments can create lasting improvements and cause ripple effects to find the best version of yourself.
This short book includes all the questions I asked my doctors, scientist friends, and practicing endocrinologists before and after my recovery.
I also included questions asked to me by my friends, collaborators, and conference attendees when presenting this topic from multiple angles, such as stress management, weight management, and cognitive decline angles, which are my research interests.
This guide is my way of giving back to the health and fitness community starting from the first of January 2025. I aim to help my readers use clear and inspiring guidance as a sustainable New Year’s resolution and inspire them to continue through the year with clear guidance.
As a researcher, consultant, and someone who has lived through the cortisol labyrinth, I want to inspire you to take charge of your health and rediscover the joy of feeling balanced, energized, and whole.
What You Will Learn in This Book: Cortisol Clarity
I designed this book to provide you with a clear, practical, and comprehensive understanding of cortisol — the stress hormone that influences nearly every aspect of your health.
Based on distilled and simplified decades of research, personal experience reversing cortisol-related challenges, and expert insights from endocrinologists, this practical guide offers the tools and knowledge you need to take charge of your health.
Here is what you will learn by answering 60+ frequently asked questions about elevated cortisol and its role in causing chronic stress:
1 — The Fundamentals of Cortisol
You will gain a foundational understanding of cortisol, how it is produced, and why it is crucial for survival. You will understand its role in maintaining balance in the body and its profound impact on sleep, metabolism, mental clarity, and emotional resilience.
2 — The Signs and Symptoms of Imbalance
You will discover how cortisol dysregulation manifests in the body, from persistent fatigue, belly fat, digestive discomfort, and anxiety to cognitive issues like brain fog. You will also learn how chronic cortisol imbalances can contribute to insulin resistance, hormonal disruption, and long-term health conditions like metabolic syndrome, prediabetes, full diabetes, and even other cardio-metabolic disorders like heart disease.
3 — Questions Addressed by Experts
This book answers key questions about cortisol I asked my healthcare providers, including endocrinologists and trusted colleagues, during my painful journey. You will find insights into why cortisol levels fluctuate, how stress impacts this hormone, and what bloodwork can reveal about your physical and mental health.
4 — The Connection Between Cortisol and Other Hormones
You will learn how cortisol interacts with other vital hormones like insulin, testosterone, growth hormone, adrenaline, and others. This simple guide will help you uncover the intricate relationships that govern your hormonal balance and the potential cascading effects of cortisol dysregulation.
5 — Practical and Evidence-Based Strategies for Managing Cortisol
From optimizing sleep and nutrition to rethinking exercise routines and adopting mindfulness practices, this book provides actionable steps to help you lower chronic stress and bring elevated cortisol levels into a healthy range. These strategies are based on scientific research and real-world application, tailored to guide beginners and professionals.
6 — Guidance for Healthcare Professionals
For health coaches and medical practitioners, this guide includes advanced insights into managing cortisol-related conditions. It highlights the importance of a holistic approach to patient care, emphasizing empathy, education, and long-term support.
7 — Benefiting from the Insights of Endocrinologists Who Helped Me
Understanding when to seek professional help is critical. This book explains how endocrinologists specialize in diagnosing and treating cortisol imbalances and how they can develop personalized treatment plans, including lifestyle changes and, if needed, medication. Questions simply answered by these specialists will inform and inspire you to take timely action.
8 — The Broader Implications of Cortisol on the Brain and Body
Beyond stress and weight management, you will explore how cortisol impacts cognitive function, immune health, cardiovascular health, and emotional well-being. This knowledge can help you recognize early warning signs and take proactive steps to maintain your physical and mental health.
9 — An Empowering Perspective on Health
This book goes beyond being a guide to understanding cortisol. I designed it as a simple roadmap to understanding your body’s signals and regaining control over your well-being. It aims to empower you with the confidence to make informed decisions about your health, manage your cortisol levels, or guide others through theirs.
Final Words and Invitation to Join My Journey
When you finish reading Cortisol Clarity, you will clearly understand this hormone's paradoxical simplicity yet causing complex health issues, practical tools to manage its effects, and the inspiration to manifest meaningful changes in your life.
It doesn’t matter if you are a curious person looking for answers, a health professional supporting clients, or someone managing your own cortisol labyrinth. I designed this guide to be your trusted companion on the journey to better health and vitality if you are suffering from chronic stress and feeling its debilitating symptoms.
More importantly, as my secondary goal apart from helping you, I believe that with what you learn from this book, you can help many stressful people and contribute to the joy of life in your communities.
I invite you to explore the fascinating world of this wonderful yet problematic hormone and discover what it truly means to optimize your cortisol levels for a healthier, more joyful, and more balanced life.
Welcome to Cortisol Clarity as your trusted guide, which will be available in many bookstores in different formats on 1 January 2025 as your New Year present from me.
As of today, I will start sharing the summary of chapters of Cortisol Clarity on this platform and also make it available to beta readers through my Health and Wellness publication on Substack. I’d appreciate your feedback on refining this book and making it a valuable knowledge source for our community. Thank you for your contributions 🙏I wish you a healthy and happy life.
I will leave you with four practical guides that can inspire you to lower your oxidative stress and chronic inflammation, which are the root causes of many ailments.
3 Steps to Regulate HPA Axis and Defeat Chronic Stress
Accumulated stress, cognitive distortions, and unpleasant emotions can dysregulate the HPA axis and hormones, but we…
Three Tips to Optimize Cortisol to Melt Belly Fat and Keep Lean Muscles.
Lower elevated cortisol levels to lose visceral fat, maintain lean muscle mass, and improve mental health.
Here’s How I Defeated Chronic Inflammation via 9 Lifestyle Habits.
Combining them made a ripple effect to sustainably combat chronic inflammation.
6 Practical Steps to Defeat Chronic Stress Creatively
Safe and effective use of hormetic stress for promoting neurogenesis, cell division, autophagic and mitophagic…
Thank you for reading and sharing these important stories with your friends.
I have the evolution of stress in my life on this planet. It has filtered down to single digits aka children. So sad! Wearing them out and with this phone culture they are on the internet way to early. Just breeding stressful dysfunction in my assessment,.
FELICES WHY I WROTE A BOOK AGOUT STRESS HORMONE