HPA Axis Dysfunction

What Is HPA Axis Dysfunction? The HPA axis (hypothalamic-pituitary-adrenal axis) is your body's central stress response system. When stress becomes chronic-whether mental, emotional, physical, or environmental-this system can become dysregulated. You may experience fatigue, poor sleep, weight gain (especially around the belly), hormone imbalances, mood swings, and digestive issues. 

What Causes HPA Dysfunction?- Chronic mental/emotional stress- Overtraining or under-recovery- Inconsistent or insufficient sleep- Undereating or restrictive diets- Gut issues or inflammation- Overuse of stimulants like caffeine Movement Modifications -

 What NOT to Do The goal during this phase is recovery. Excessive physical stress can worsen symptoms. Avoid:- High-intensity interval training (HIIT)- Cardio (especially fasted)- Lifting to failure or long intense workouts Instead, focus on restorative movement:- Walking- Light strength training (2-3x/week)- Yoga, Pilates, stretching- Nervous system-supportive movement 

Nutrition for HPA Recovery Food should calm the body and regulate cortisol. Key principles:- Eat every 3-4 hours- Don't skip meals- Balance protein + healthy fats + fiber-rich carbs- Include starchy carbs at every meal (sweet potatoes, oats, brown rice, beans, fruits) Cortisol-Supportive Timing:- Eat breakfast within 30-60 minutes of waking- Include a carb + protein/fat bedtime snack to stabilize blood sugar and support sleep 

Supplements to Support HPA Recovery HER Stress Support - 100% Ashwagandha This adaptogen has been shown to lower cortisol, improve mood and sleep, and support adrenal recovery. Additional supportive nutrients:- B-complex vitamins- Magnesium glycinate- Vitamin C- Omega-3s (from algae or flax) Lifestyle Reset for HPA Healing 

Daily practices:- 7-9 hours of sleep with a consistent schedule- Morning sunlight exposure- Daily breathwork or meditation (5-10 mins)- Nighttime tech detox- Nervous system regulation (vagus nerve work, journaling, grounding) 

What to Expect in the Restoration Phase- Improved sleep and energy- More stable mood and focus- Reduced cravings- Reduced bloat and inflammation- Possible temporary weight gain (healing first, then fat loss)