The quiet drag of chronic cortisol

Cortisol is your body's primary stress hormone — chronically elevated, it suppresses energy levels, disrupts sleep, and drives visceral fat. Most men in their 40s and 50s run it higher than they should.

What works

Real recovery time. Adequate sleep. Aerobic recovery (long, slow walking) rather than aerobic stress. Strength training (chronically lowers baseline). Adaptogens (ashwagandha and Tongkat Ali have the strongest evidence). Reduced alcohol.