Cortisol, PM

Advanced wellness

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What it isCortisol measured later in the day, ideally evening. Healthy cortisol follows a diurnal curve that falls sharply through the day.

DoesProvides the second data point needed to characterize the diurnal cortisol pattern.

GoodA low PM cortisol confirms a clean diurnal curve and supports good sleep.

BadElevated PM cortisol signals HPA axis dysregulation from chronic stress, late-day caffeine, alcohol, or sleep disturbance — and predicts insomnia, weight gain, and impaired recovery.

Standard

PM 2.3–11.9 µg/dL.

Optimal

2.0–6.0 µg/dL evening (lower is good)

Modifiers

Stress, late caffeine, alcohol, intense evening exercise all raise it.

How to optimize

Lifestyle: Stop caffeine by early afternoon; finish intense exercise 4+ hours before bed; evening wind-down routine; consistent sleep schedule; meditation.
Diet: Avoid late large meals; limit alcohol.
Supplements: Ashwagandha (600mg/day), phosphatidylserine (300mg before bed), magnesium glycinate (300–400mg before bed), L-theanine (200mg).
Peptides: —
Drugs: Treat underlying cause.

within Stress