Vitality Unleashed: The Functional Medicine Podcast

Stress, Cortisol, And Low T Explained

• Dr. Kumar from LifeWellMD.com • Season 1 • Episode 196

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Burnout doesn’t start at the to-do list; it starts in the brain. We trace how the body’s stress system, the HPA axis, keeps cortisol high and quietly slams the brakes on testosterone production, leaving you tired, irritable, sleepless, and stuck in a high-stress, low-T loop. Short spikes of stress can briefly nudge T up, but the long grind reliably suppresses the HPG axis. That matters because testosterone normally dampens stress reactivity—when T drops, your stress response gets louder and harder to shut down.

We break down the science in plain language and map the most common drivers of dysregulation: refined carbs and saturated fats that stoke inflammation, circadian disruption from late nights and shift work, overreaching in the gym when you’re already depleted, and internal burdens like chronic inflammation, gut issues, and environmental toxins. Then we pivot to a practical blueprint for recovery. Sleep is the first lever—protect a consistent window, anchor wake time, chase morning light, and reduce late blue light. Train for resilience with about 150 minutes of moderate aerobic work plus one to two resistance sessions, backing off punishing intervals until recovery improves. Eat an anti-inflammatory, whole-food diet rich in fiber, omega-3s, and antioxidants to calm the HPA axis.

We also cover targeted support: magnesium, B vitamins, zinc, and vitamin C as foundational micronutrients; ashwagandha and rhodiola as evidence-based adaptogens; and carefully monitored DHEA only with documented deficiency. We raise a strong caution about unregulated “adrenal” products that often hide steroids and thyroid hormones. For accurate diagnosis, we champion a full “movie” of your stress response with salivary cortisol profiles, combined with sex hormone panels and metabolic markers, to guide a personalized plan that treats root causes rather than symptoms.

If fatigue, low drive, and stubborn belly fat feel all too familiar, it’s time to address the biology, not just the calendar. Subscribe, share this conversation with a friend who needs it, and leave a review to help more listeners reclaim their hormonal health—and their edge.

Disclaimer:
The information provided in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your supplement regimen or health routine. Individual needs and reactions vary, so it’s important to make informed decisions with the guidance of your physician.

Connect with Us:
If you enjoyed today’s episode, be sure to subscribe, leave us a review, and share it with someone who might benefit. For more insights and updates, visit our website at Lifewellmd.com.

Stay Informed, Stay Healthy:
Remember, informed choices lead to better health. Until next time, be well and take care of yourself.

SPEAKER_00:

Welcome to the deep dive. Today we are really grabbing the shortcut to understanding one of the most critical, yet I think most misunderstood health connections in modern life.

SPEAKER_01:

Aaron Powell We're talking about that deep link, that two-way street between chronic stress and male hormone levels.

SPEAKER_00:

Aaron Ross Powell Specifically testosterone or T.

SPEAKER_01:

And if you're the type of person who's always high performing, always pushing, and you just feel like you've hit a wall. I mean, that deep, unrelenting fatigue, you might be blaming burnout.

SPEAKER_00:

Trevor Burrus, Jr.: We're just getting older. But what we're going to show you is that the problem isn't just behavioral, it's it's hormonal.

SPEAKER_01:

That's the real story. We're talking to you, the learner, the person who used to have all this energy but now feels, well, depleted.

SPEAKER_00:

Trevor Burrus, Jr.: Yeah. Irritable, running on fumes. Maybe you've seen that weight gain creeping up around the middle, your sleep is getting worse. And frankly, your drive in every sense of the word is just gone.

SPEAKER_01:

Aaron Powell And you might go to your doctor, you get a basic blood panel, and they say, your tea is fine, it's just stress.

SPEAKER_00:

And that is exactly where the conventional approach misses the entire picture.

SPEAKER_01:

Aaron Powell Absolutely. The hormonal villain in this story is cortisol. It's the primary stress hormone. And it's regulated by something called the HPA axis.

SPEAKER_00:

Aaron Powell Okay, so when that system is constantly under siege, I mean that's what chronic stress is, the cortisol starts acting like a like a huge brake pedal.

SPEAKER_01:

A hormonal brake pedal. Specifically on your tea production. It actively inhibits the machinery.

SPEAKER_00:

So cortisol is literally the tea killer. It doesn't just, you know, annoy your system, it structurally interferes with making testosterone.

SPEAKER_01:

And that impairment hits everything your energy, your sexual function. It's why clinics that specialize in this, in longevity and hormonal health, like LifeWellmd.com in Florida, they focus on the entire picture.

SPEAKER_00:

Aaron Powell They get it. They understand that to really fix that burnout trap, you have to look deeper than just one number on a lab report.

SPEAKER_01:

Right. And we're going to walk you through how this sort of hormonal war unfolds and more importantly, how to get that balance back. We've got specific actionable lifestyle tips coming up.

SPEAKER_00:

And if these symptoms are sounding a little too familiar, know that there is personalized treatment. You can actually call LifeWellMD directly to start an assessment. The number is 561-210-9999.

SPEAKER_01:

Okay, so let's get into the mechanics.

SPEAKER_00:

Yeah, let's unpack this system. I was fascinated to learn that this whole war really starts in the brain, in the hypothalamus. You have these two major systems basically fighting for control.

SPEAKER_01:

Aaron Powell Right. The two axes of influence. First you've got the HPA axis that's hypothalamic pituitary adrenal. Think of that as your body's emergency fire alarm system.

SPEAKER_00:

Aaron Powell Okay, the fire alarm.

SPEAKER_01:

It manages stress and pumps out cortisol when it thinks there's a threat. Then you have the HPG access hypothalamic pituitary gonadol.

SPEAKER_00:

And that's the reproductive system regulator.

SPEAKER_01:

Trevor Burrus, Exactly. It manages the production of sex steroids, mainly testosterone.

SPEAKER_00:

Aaron Powell So okay, we've got the fire alarm and the nursery. And you'd think, logically, if that alarm starts screaming, the nursery just shuts down immediately. Exactly. But the research on, you know, acute stress in humans, it's it's actually pretty surprising.

SPEAKER_01:

Aaron Powell It is. What's so fascinating is the difference between short-term stress-like, say a big presentation you have to give versus the long-term grind. Right. Studies actually show that that kind of acute stress can often stimulate your gnadal steroids. You might even see a small, surprising bump in T levels right after that stressor.

SPEAKER_00:

Aaron Powell, which makes sense, I guess. The body mobilizes everything for a quick fight, but that little boost is absolutely not the reality for someone dealing with months or even years of stress.

SPEAKER_01:

Aaron Powell Not at all. We have to contrast that with the, frankly, devastating long-term reality. Chronic stress, which means that HPA fire alarm is always on, is, well, it's unequivocally linked to the inhibition and suppression of the HPG axis.

SPEAKER_00:

So the brain basically decides we're in a crisis, there's no time or resources for reproduction, and it just dials down tea production.

SPEAKER_01:

And that leads directly to the low libido, the fatigue, that physical decline we see.

SPEAKER_00:

So the burnout we talked about at the beginning is just that suppression finally setting in, but the connection is a real two-way street, which is, I think, the most terrifying part. Tea actually helps defend against stress, right?

SPEAKER_01:

It does, and this is a critical feedback loop for you to understand. Testosterone tends to suppress the HPA axis. It weakens its reactivity to stress.

SPEAKER_00:

So low tea doesn't just make you feel tired, it literally robs your body of a key defense mechanism.

SPEAKER_01:

Yes. It makes your brain more vulnerable to every single new stressor that comes along. You've lost your hormonal shield.

SPEAKER_00:

Wow. So if you're running low on tea, your stress response is just going to be louder, longer, and a lot harder to shut off. It's a brutal spiral. It is. Okay. So let's talk about that vague diagnosis that people often get for these symptoms, the term adrenal fatigue.

SPEAKER_01:

Aaron Powell Yeah, we really need to retire that term. It's unscientific, it's misleading. The accurate evidence-based term is HPA axis dysfunction or dysregulation. Trevor Burrus, Jr.

SPEAKER_00:

It's not that your adrenal glands are just tired.

SPEAKER_01:

Trevor Burrus No, it's that the whole communication loop from your brain to your adrenals and back is malfunctioning from being overloaded for too long.

SPEAKER_00:

Aaron Powell And what I learned from the sources is this isn't just about being stressed at work, it's a combination of a lot of different things. Like high sugar, high saturated fats.

SPEAKER_01:

Exactly. And disrupted circadian rhythms, you know, from shift work or just bad sleep habits. And then there's exercise.

SPEAKER_00:

Wait, okay. So you're telling me that pushing through, say, a high-intensity 90-minute workout when I'm already stressed out, running on four hours of sleep, that's not helping me.

SPEAKER_01:

Aaron Powell It's actively making it worse. That kind of exercise just becomes another chronic stressor, spiking your cortisol even higher.

SPEAKER_00:

That feels so counterintuitive for a high achiever.

SPEAKER_01:

It is. And then you have the internal factors, chronic inflammation, immune issues, poor gut health. That gut brain access is absolutely crucial.

SPEAKER_00:

Aaron Powell And you can't overlook things like environmental toxins, alcohol, heavy metals. Trevor Burrus, Jr.

SPEAKER_01:

Right. They all actively disrupt your hormones.

SPEAKER_00:

So if you're listening and you recognize these symptoms, the chronic fatigue, the anxiety, the low stress tolerance, and you realize your HPA axis is probably dysfunctional, where do you even begin the recovery process? It can't just be a pill.

SPEAKER_01:

No, absolutely not. The first most critical pillar is fixing your circadian rhythms and your sleep.

SPEAKER_00:

It always comes back to sleep.

SPEAKER_01:

It does. Quality sleep is non-negotiable for recovery. If you're sleep deprived, you are actively driving HPA dysregulation and keeping your cortisol high.

SPEAKER_00:

I hear people all the time bragging about running on five hours of sleep.

SPEAKER_01:

What they're really bragging about is chronically high cortisol. Getting enough deep sleep is when your body suppresses cortisol and allows that whole system to reset.

SPEAKER_00:

Okay, so sleep first, then what about activity? How do we balance that?

SPEAKER_01:

Well, physical activity is a powerful tool to modulate the HPA axis. But like we said, balance is key. We're talking about moderate intensity endurance exercise.

SPEAKER_00:

Like 150 minutes a week, something manageable?

SPEAKER_01:

Yes. Consistent manageable movement. Pair that with resistance training, maybe twice a week, and you'll build stress resilience and support healthy T levels.

SPEAKER_00:

So the goal is building resilience, not chasing exhaustion.

SPEAKER_01:

Exactly. The warning is still there. Intense, long sessions without proper recovery will just overstimulate the HPA axis. If you're already running on empty, you need to back off the high-intensity stuff.

SPEAKER_00:

And finally, diet. How do you eat to quiet that fire alarm?

SPEAKER_01:

Aaron Powell Nutrition has a profound effect. The main thing is to reduce inflammation by avoiding diets high in refined carbs and saturated fats. Those things actively fire up the HPA axis.

SPEAKER_00:

Aaron Powell So you want to focus on an anti-inflammatory whole food diet.

SPEAKER_01:

Rich in fiber, omega-3s, and powerful antioxidants. Those actively work to downregulate your stress reactivity.

SPEAKER_00:

And what about targeted supplements? Yeah to kind of buffer the system.

SPEAKER_01:

This is where micronutrients and then adaptogens can come in. Things like magnesium, B vitamins, zinc, and vitamin C have all shown evidence of helping reduce cortisol and improve stress resilience. They're often foundational.

SPEAKER_00:

Okay, let's talk about adaptogens. These are the natural substances that help your body adapt to stress, right? Without making you drowsy or jittery.

SPEAKER_01:

And we rely on evidence-based options here. Ashuganda is incredibly well researched for HPA dysfunction. It actively reduces cortisol and can help with the anxiety and insomnia that often come with it.

SPEAKER_00:

And I've heard of rhodiola as well.

SPEAKER_01:

Rhodiola is another great choice, especially for reducing mental fatigue during those periods of high stress. But I have to add a word of caution. Adaptogen selection should always be personalized and monitored.

SPEAKER_00:

Speaking of personalized, let's touch on DHEA. If someone has chronic stress and their T is low, their DHEA is often low too, isn't it?

SPEAKER_01:

That's correct. DHEA is a precursor hormone, and supplementing with it can be considered, but, and this is a big but, only for patients with a documented deficiency.

SPEAKER_00:

And it needs to be monitored carefully.

SPEAKER_01:

Absolutely. Doses are manageable, usually five to a hundred milligrams daily for men. It can really improve mood. But because it has androgenic side effects, it requires careful monitoring.

SPEAKER_00:

Okay, and now for the huge caution flag we need to raise for anyone looking for a quick fix. The market is just flooded with adrenal support products.

SPEAKER_01:

Aaron Powell This is so important. We have to strongly advise against using these unregulated over-the-counter supplements.

SPEAKER_00:

Why is that?

SPEAKER_01:

Because studies frequently show they contain potent, undisclosed steroid and thyroid hormones. I mean, actual cortisol, cortisone, or high dose T3 that the person has no idea they're taking.

SPEAKER_00:

Wow. So you're blindly introducing these powerful compounds into your body.

SPEAKER_01:

It poses a significant risk to your health and your metabolic balance.

SPEAKER_00:

Which brings us to the core advantage of an integrative approach, like the one at Life Well MD. It's their diagnostic stack. A standard blood test is just a single snapshot. That's not enough to diagnose HPA dysfunction.

SPEAKER_01:

Not even close. To really understand HPA dysfunction, you need to see the whole movie of your stress response. That's why comprehensive testing requires salivary cortisol profiles.

SPEAKER_00:

And what does that show you?

SPEAKER_01:

It allows the clinician to map your diurnal pattern, how your cortisol is supposed to rise sharply in the morning, that's the cortisol awakening response, and then steadily fall throughout the day. We look for abnormal patterns.

SPEAKER_00:

Like a flattened slope or high cortisol at night when it should be low.

SPEAKER_01:

Precisely. Those patterns are the telltale signs of deep dysregulation.

SPEAKER_00:

And that detailed HPA picture is then integrated with all the other puzzle pieces.

SPEAKER_01:

Right. We take that salivary data and combine it with detailed sex hormone panels, total and free T, ester Iol, DHEAS, and metabolic markers. It's this integrated assessment that bridges conventional and functional medicine.

SPEAKER_00:

So Dr. Kumar's team can create a protocol that actually addresses the root cause, not just the symptom of feeling tired.

SPEAKER_01:

Exactly.

SPEAKER_00:

Okay, so we've walked through the complex science and the actionable strategies. What is the final takeaway for the learner today?

SPEAKER_01:

I think the core message is this chronic stress is a measurable hormonal disruptor. Cortisol is actively sabotaging your performance and your well-being by suppressing your testosterone.

SPEAKER_00:

This isn't just a feeling of being worn out. It's a physiological imbalance that you can actually measure and more importantly, you can fix.

SPEAKER_01:

And because that low T compromises your ability to handle future stress, you've lost that hormonal shield. Correcting these underlying hormonal issues is just a key part of improving your physical and mental health.

SPEAKER_00:

So avoiding T optimization when chronic stress is the main enemy, just it just prolongs the struggle.

SPEAKER_01:

Yeah, and think about the compounding problem this creates. If chronic stress is inhibiting your entire reproductive access and testosterone is supposed to weaken your stress response, what happens when you avoid optimizing your T levels?

SPEAKER_00:

You stay stuck in that high stress, low T loop.

SPEAKER_01:

You stay stuck. And that avoidance just ensures your body remains maximally vulnerable to all the negative effects of stress and aging.

SPEAKER_00:

That's a really powerful question to sit with. If you recognize these symptoms of chronic burnout and HPA dysregulation, the fatigue, low drive, the weight gain, it's time to stop just writing it off as aging or being busy.

SPEAKER_01:

It's time to seek comprehensive care. LifeWellMD.com offers personalized protocols grounded in the exact integrative science we've been talking about today.

SPEAKER_00:

So if you're ready to move beyond basic blood work and start restoring your hormonal balance, you can call the clinic directly to schedule a really comprehensive assessment and begin that wellness journey.

SPEAKER_01:

Take the deep dive into your own health. The number again is 561 210 9999.