We hear a lot about cortisol, the “stress hormone,” on social media these days. Cortisol has become a buzzword in the health and fitness industry, part of a warning used to warn women against intense exercise as they age.
From fear-mongering posts about how you’re ruining your health to questionable advice from “hormone coaches” selling expensive supplements and restrictive diets, it can be difficult to separate fact from fiction.
That’s why we brought he expert, Dr. Carla DiGirolamo—a board-certified OB/GYN, a reproductive endocrinologist, menopause society Certified practitioner and fitness enthusiast (not to mention a crossfit trainer and certified nutrition coach). She has dedicated her career to helping active women (from puberty to menopause) optimize their physical and mental performance. Yes, she is basically a rock star when it comes to understanding hormones and coaching high-performance women.
This week’s episode of TThe Fit Bottom Girls Podcast It has to do with cortisol, the misunderstood “stress hormone” that everyone loves to hate. We’re cutting through the noise, debunking myths, and exploring how cortisol plays a critical role in your health, fitness, and overall resilience. Together, Dr. Carla and I tackle the conversation we all need to hear about cortisol, women’s health, and the truth behind those claims about viral hormones.
Seriously, this week’s episode is one for the books.
Here’s why we’re obsessed with this episode:
Dr. Carla’s analogy of cortisol as the trombone in a much larger orchestra will completely change the way you think about hormones, stress, and health. (Spoiler alert: It’s not just about cortisol!) It also delves into practical ways to reduce stress, recover better, and stay strong as you age.
Real talk: recovery matters
Recovery isn’t just a check box after a workout: it’s where improvement really happens. Whether it’s improving your nutrition, prioritizing sleep, or finally learning to love your cool down routine, recovery helps you stay resilient and ready for your next challenge.
Don’t skip this one if…
✅ You have been scared by the cortisol content on social media.
✅ You want to know how to get stronger (and healthier) as you get older.
✅ Are you curious about how hormones impact your stress and performance.
Tune in now to hear Dr. Carla’s amazing insights and practical advice!
👉 listen for the full episode here
👉 Watch the episode on YouTube
What you will learn in this episode:
- Cortisol is not the villain: it is essential for life and fitness. It’s the hormone that helps you face challenges, whether it’s hard training or the stresses of life. However, it is about returning your stress response system to its initial level after activation.
- Stop worrying about “raising your cortisol.” You need cortisol to respond to external stressors in order to survive. Instead, start focusing on returning your stress response system to baseline regularly through proven downregulation strategies, such as meditation, recreational walking, and gentle or relaxing yoga.
- Burnout is not caused by cortisol, but by chronic stress. Dr. Carla shares how to address what triggers your high stress instead of blaming cortisol itself.
- Why aging changes the game. Recovery becomes more complicated as women age due to changes in resilience and hormonal changes, but the right recovery strategies can keep you thriving. Strength training, nutrition, and mindful recovery are more important than ever.
- The limits of hormonal testing. Individual blood test snapshots can be misleading! Dr. Carla explains why you need to focus on the bigger picture of your health.
- Lack of fuel = poor performance. In fact, undereating can be a major cause of persistent internal stress and elevated cortisol levels. Nutrition fuels your body for workouts and recovery.
About Dr. Carla DiGirolamo
Dr. Carla DiGirolamo is a board-certified OB/GYN and reproductive endocrinologist specializing in the care of active, high-functioning women from puberty to menopause. Dr. Carla completed her residency in Obstetrics and Gynecology at Brown University School of Medicine/Women’s and Infants’ Hospital and her fellowship in Reproductive Endocrinology at Massachusetts General Hospital at Harvard Medical School.
Dr. Carla has 20 years of experience as a fertility specialist and, more recently, as a certified practitioner with the Menopause Society. She is also an endocrine consultant for Wild Health and Eternal Life. He has been featured in Boston Magazine’s Top Doctors in the Boston Area in 2019, 2020, 2021, 2022, 2023, and 2024.
Dr. Carla has appeared on multiple podcasts and speaking engagements at various events discussing the physiology of menopausal hormonal changes, hormone therapy, and optimizing physical performance in elite and avid recreational athletes. Dr. Carla is also the author of several courses, including the “Menopause Fitness Specialist” course with MedFit Classroom and the “Strong” and “Navgate Menopause” courses with Feisty Media.
Dr. Carla has been in the fitness industry her entire life as a recreational athlete and for over a decade as a fitness professional with credentials as a CrossFit Level 1 trainer and certified nutrition coach. As a pioneer in Female Performance Endocrinology, she specializes in optimizing the physical and mental performance of women in high-performance professions and athletes of all ages.
Dr. Carla has a blog through Substack called “Athletic Aging.” https://www.athleticaging.blog/ and his second publication “Performance Edge” https://www.rendimientoedge.blog/ launched in February 2023
Follow Dr. Carla
Website: https://www.drcarlad.com/
Facebook: https://www.facebook.com/carla.digirolamo.14
Instagram: https://www.instagram.com/dr_carla_d/
Linked in: https://www.linkedin.com/in/carla-digirolamo-0109b8103/
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Do you think cortisol is your enemy? Think again. –Alison
