Organ Systems and Performance – Episode 7: The Adrenal Glands

INTRODUCTION

The adrenal glands are small, triangular organs that sit atop your kidneys. Despite their size, they play a massive role in regulating stress, energy, blood pressure, and recovery. Whether you're training hard, navigating life stress, or trying to age well, your adrenal glands are constantly working to keep you balanced.

When they’re functioning well, you feel focused, energized, and adaptable. When they’re overworked or dysregulated, fatigue, mood swings, and hormonal chaos follow.

CORTISOL: THE STRESS HORMONE WITH A PURPOSE

Cortisol gets a bad reputation, but it’s essential for survival. It helps regulate blood sugar, inflammation, and energy availability. During training, cortisol rises to mobilize fuel and support performance. After training, it helps initiate repair.

The problem isn’t cortisol itself, it’s chronic elevation. When stress is constant, cortisol stays high. This leads to poor sleep, muscle breakdown, insulin resistance, and suppressed immune function. Over time, the adrenal glands struggle to keep up, and fatigue sets in.

For lifters and aging adults, managing cortisol is key to preserving lean mass, recovery, and mental clarity.

ADRENALINE AND PERFORMANCE RESPONSE

The adrenal glands also produce adrenaline (epinephrine), which drives the fight-or-flight response. It increases heart rate, sharpens focus, and boosts blood flow to muscles. This is useful during high-intensity training or competition.

But constant stimulation, through caffeine, poor sleep, or emotional stress, can desensitize the system. You may feel wired but tired, unable to relax, and prone to burnout. Adrenaline should be a tool, not a baseline.

ALDOSTERONE AND FLUID BALANCE

Aldosterone, another adrenal hormone, helps regulate sodium and potassium levels, which influence hydration and blood pressure. If adrenal function is impaired, fluid balance suffers. This can lead to dizziness, cramping, and poor thermoregulation during training.

For aging lifters, maintaining electrolyte balance is especially important. It supports cardiovascular health, muscle function, and recovery.

THE ADRENAL–THYROID CONNECTION

The adrenal glands and thyroid work together to regulate metabolism and stress response. If adrenal function is compromised, thyroid output often declines. This leads to slower metabolism, fatigue, and difficulty adapting to training.

Supporting adrenal health helps preserve thyroid function. It’s a two-way street. You can’t optimize one without respecting the other.

DIETARY STRATEGIES FOR ADRENAL SUPPORT

Adrenal health depends on stable blood sugar, adequate micronutrients, and consistent meal timing. Key nutrients include vitamin C, magnesium, B vitamins, and sodium. Whole foods, lean proteins, and slow-digesting carbohydrates help regulate cortisol and support adrenal resilience.

Avoid excessive caffeine, alcohol, and sugar. These spike stress hormones and deplete adrenal reserves. Hydration and electrolyte balance are also critical, especially for those training in heat or under high volume.

LIFESTYLE STRATEGIES FOR RECOVERY

Adrenal glands respond to your environment. Sleep, breath work, sunlight exposure, and emotional regulation all influence adrenal output. Recovery is not just about rest days, it’s about creating a low-stress baseline so your body can adapt.

For aging adults, this means prioritizing sleep hygiene, reducing screen time before bed, and building routines that support nervous system regulation. Meditation, walking, and structured downtime are not luxuries. They are performance tools.

CONCLUSION

The adrenal glands are your internal stress regulators. They help you rise to challenges, recover from effort, and stay resilient under pressure. But they are not invincible. Chronic stress, poor nutrition, and neglect can wear them down.

Train with awareness. Recover with intention. Protect the glands that protect you.