When something is off but you don’t know why…

Most people think of “stress” as a feeling. In reality, stress is a biological cascade—an elegant system called the HPA Axis, short for Hypothalamic-Pituitary-Adrenal axis.

Are you bored yet? I did my best to find a sexier term but this is the scientific one. I preferred burnout or adrenal fatigue but those aren’t the technical term.

I used to work til 2am and thought it was so cool. Then my business partner died, my father died, my friend died - add in your ingredient of disruption and let me tell you from first hand experience - LL Cool J’s lyrics come to mind - it’s gonna knock you out…

My HPA revelation was when I dropped to the floor of a shower thinking I was having a heart attack. I had a friend recently share with me how his body was revolting against him even though he’s been doing all the right things lately. My encouragement to him was that the body has two warning systems - one is sudden death. The other is something few talk about - dis-ease. The body mustering the energy to protect itself before sudden death occurs. So if your body has some issues disrupting your life - the first thing to assess is stress.

When the HPA pathway/system is healthy, it helps you wake up energized, respond to challenges, and wind down at night. When it’s dysregulated, your whole life feels so much harder than it should.

HPA-axis dysregulation is not specifically adrenal “burnout.” I wanted to argue this as I researched this topic and would still argue some - I do think adrenal glands just like any other muscle or organ can be overworked if they are always ‘stressed’ or ‘on’.

But the science says - your glands don’t run out of cortisol. Instead, your brain and body lose their ability to communicate effectively, creating mis-timed or exaggerated stress responses. The result: fatigue, irritability, (hanger), sleep issues, cravings, afternoon crashes, poor recovery, and a sense that your “battery” drains faster than it should.

🔍 How to Know If Yours Is Dysregulated

HPA-axis dysfunction often shows up subtly:

• You wake up tired no matter how early you go to bed.

• You feel alert late at night but sluggish in the morning.

• You crash between 2–4 p.m.

• You rely on caffeine to function.

• You get sick more easily, or take longer to recover from workouts.

• You feel “wired but tired”—mentally anxious but physically drained.

Here’s what research shows drives the breakdown—and how to restore balance.

🧠 What Causes HPA-Axis Dysregulation

• Chronic low-grade stress: Constant micro-stressors—emails, notifications, social tension, work pressure—keep cortisol elevated longer than intended (McEwen et al., 2023)

• Sleep disruption: Even a few nights of shortened sleep shifts cortisol rhythms and increases perceived stress (Czeisler et al., 2022)

• Undereating or chronic dieting: Low energy availability alters cortisol patterns and can suppress thyroid function (Fahrenholtz et al., 2021)

• Overtraining: Hard workouts without sufficient recovery elevate inflammation and stress hormones (Hackney, 2020)

• Inflammation & gut issues: Cytokines directly influence HPA signaling, creating a “stress signal” even without emotional stress (Silverman et al., 2023)

🧭 Daily Practices That Restore the HPA Axis

These habits work because they retrain your body’s internal clock and reduce unnecessary cortisol spikes.

• Light before screens: Step outside for 5 minutes of morning sunlight. It anchors your cortisol rhythm and improves sleep quality (Czeisler et al., 2022)

• Caffeine timing: Delay caffeine 60–90 minutes after waking to allow your natural cortisol peak. [For extra credit, try to live without it]

• Glycemic stability: Prioritize protein + fiber at breakfast to reduce blood sugar swings that mimic stress responses (Fahrenholtz et al., 2021)

• Intentional decompression: 10–15 minutes of slow breathing, prayer, or stillness lowers sympathetic tone and restores HPA resilience (McEwen et al., 2023)

• Strength + Zone 2: Balanced training reduces inflammation without flooding your system with stress hormones (Hackney, 2020)

• Consistent bedtime/waketime: Even 30 minutes of schedule variability affects cortisol the next day (Czeisler et al., 2022)

✅ Takeaway

I don’t know of ways to completely eliminate stress. I get stressed at times on a golf course for crying out loud 🙂 

You need to restore and or build up your body’s ability to respond to it. Small, repeatable habits recalibrate the HPA axis, improving your energy, sleep, metabolism, and emotional steadiness.

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I’d love to hear about how you deal with stress. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think happy couples make the world go round. I also believe men can do more to lead and love in their lives. In light of that, I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.