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Beyond Burnout: Understanding Adrenal Dysfunction
A clear guide to adrenal dysfunction and insufficiency: what they are, early signs, risks, and practical steps to stabilize energy and protect long-term health.
Written by
Gabriel Tan
Your adrenals sit above each kidney and help run stress responses, blood pressure and metabolism. When this system falls out of rhythm, you get two very different scenarios.
Adrenal dysfunction is the everyday pattern people describe as “wired and tired.” It is not a formal diagnosis. It usually reflects lifestyle stressors, poor sleep, and disrupted light exposure pushing the hypothalamic-pituitary-adrenal axis off its groove.
Adrenal insufficiency is different and medically defined. It means the body cannot make enough cortisol, either because the adrenals are damaged or because the signaling from brain to adrenals is impaired. Left unchecked, it can progress to adrenal crisis, an emergency.
What Goes Wrong When the System Slips?
Cortisol follows a daily curve. It should be higher in the morning to help you wake, then gradually fall toward evening so you can sleep.
When that curve flattens or flips, you feel it: grogginess on waking, salt cravings, lightheadedness on standing, brain fog, and unrefreshing sleep. Those patterns sit on the “dysfunction” end of the spectrum.
In adrenal insufficiency, warning signs are more specific: ongoing fatigue that does not lift with rest, unintentional weight loss, low blood pressure, and repeated “flu-like” days without a clear cause.
These symptoms overlap with many other conditions, which is why insufficiency is often missed early.
Why this matters
Cortisol is not a villain. In the right amount, it maintains blood pressure and glucose during routine stressors like illness, heat, or hard training.
Too little cortisol when the body is under strain can lead to an adrenal crisis with low blood pressure, shock, and risk of death if not treated quickly. That is rare, but it is the reason persistent red flags deserve attention rather than being filed under “just stressed.”
The Different Types of Insufficiency
Primary adrenal insufficiency most often results from autoimmune damage to the adrenal cortex. Less common causes include infections, bleeding into the glands, genetic conditions, or certain medications.
Secondary or tertiary insufficiency usually stems from impaired pituitary or hypothalamic signaling or from long-term use and abrupt withdrawal of glucocorticoids that suppress the axis.
Functional disruption without true insufficiency is usually a stack of inputs: sleep loss, erratic light exposure, frequent intense training without recovery, and micronutrient gaps that affect steroid hormone production.
A Reset For Adrenal Dysfunction Symptoms
If your pattern looks like everyday dysregulation rather than proven insufficiency, work the fundamentals for four to eight weeks. This is where most people feel a real lift.
Rebuild the daily cortisol curve
Anchor wake and wind-down times. Get outdoor light within an hour of waking, then keep evenings dim. This single habit improves the “high-a.m., low-p.m.” rhythm most people have lost.
Caffeine with care
Delay the first coffee 60 to 90 minutes after waking and avoid large hits after mid-afternoon. Pair caffeine with L-theanine if you’re jittery, and do not use it to skip meals.
Train smart, not brutal
If you feel flat, hold off on high-intensity work for a bit. Prioritize zone 2 cardio, strength training with longer rests, walking, mobility, and one true rest day. Volume plus recovery beats heroic spikes.
Mineral hygiene
Hydrate with a mix of water and electrolytes, especially sodium and potassium, and build meals that cover magnesium and B vitamins from whole foods. These inputs support normal cortisol synthesis and blood pressure stability.
Final Word
Your adrenal system is designed for rhythm. When life flattens that rhythm, you feel it as fog and restless nights.
The fix is not a single hack. It is a set of small moves that restore the morning-to-evening that helps you regain steady energy with those fundamentals.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Beyond Burnout: Understanding Adrenal Dysfunction
A clear guide to adrenal dysfunction and insufficiency: what they are, early signs, risks, and practical steps to stabilize energy and protect long-term health.
Written by
Gabriel Tan
Your adrenals sit above each kidney and help run stress responses, blood pressure and metabolism. When this system falls out of rhythm, you get two very different scenarios.
Adrenal dysfunction is the everyday pattern people describe as “wired and tired.” It is not a formal diagnosis. It usually reflects lifestyle stressors, poor sleep, and disrupted light exposure pushing the hypothalamic-pituitary-adrenal axis off its groove.
Adrenal insufficiency is different and medically defined. It means the body cannot make enough cortisol, either because the adrenals are damaged or because the signaling from brain to adrenals is impaired. Left unchecked, it can progress to adrenal crisis, an emergency.
What Goes Wrong When the System Slips?
Cortisol follows a daily curve. It should be higher in the morning to help you wake, then gradually fall toward evening so you can sleep.
When that curve flattens or flips, you feel it: grogginess on waking, salt cravings, lightheadedness on standing, brain fog, and unrefreshing sleep. Those patterns sit on the “dysfunction” end of the spectrum.
In adrenal insufficiency, warning signs are more specific: ongoing fatigue that does not lift with rest, unintentional weight loss, low blood pressure, and repeated “flu-like” days without a clear cause.
These symptoms overlap with many other conditions, which is why insufficiency is often missed early.
Why this matters
Cortisol is not a villain. In the right amount, it maintains blood pressure and glucose during routine stressors like illness, heat, or hard training.
Too little cortisol when the body is under strain can lead to an adrenal crisis with low blood pressure, shock, and risk of death if not treated quickly. That is rare, but it is the reason persistent red flags deserve attention rather than being filed under “just stressed.”
The Different Types of Insufficiency
Primary adrenal insufficiency most often results from autoimmune damage to the adrenal cortex. Less common causes include infections, bleeding into the glands, genetic conditions, or certain medications.
Secondary or tertiary insufficiency usually stems from impaired pituitary or hypothalamic signaling or from long-term use and abrupt withdrawal of glucocorticoids that suppress the axis.
Functional disruption without true insufficiency is usually a stack of inputs: sleep loss, erratic light exposure, frequent intense training without recovery, and micronutrient gaps that affect steroid hormone production.
A Reset For Adrenal Dysfunction Symptoms
If your pattern looks like everyday dysregulation rather than proven insufficiency, work the fundamentals for four to eight weeks. This is where most people feel a real lift.
Rebuild the daily cortisol curve
Anchor wake and wind-down times. Get outdoor light within an hour of waking, then keep evenings dim. This single habit improves the “high-a.m., low-p.m.” rhythm most people have lost.
Caffeine with care
Delay the first coffee 60 to 90 minutes after waking and avoid large hits after mid-afternoon. Pair caffeine with L-theanine if you’re jittery, and do not use it to skip meals.
Train smart, not brutal
If you feel flat, hold off on high-intensity work for a bit. Prioritize zone 2 cardio, strength training with longer rests, walking, mobility, and one true rest day. Volume plus recovery beats heroic spikes.
Mineral hygiene
Hydrate with a mix of water and electrolytes, especially sodium and potassium, and build meals that cover magnesium and B vitamins from whole foods. These inputs support normal cortisol synthesis and blood pressure stability.
Final Word
Your adrenal system is designed for rhythm. When life flattens that rhythm, you feel it as fog and restless nights.
The fix is not a single hack. It is a set of small moves that restore the morning-to-evening that helps you regain steady energy with those fundamentals.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Beyond Burnout: Understanding Adrenal Dysfunction
A clear guide to adrenal dysfunction and insufficiency: what they are, early signs, risks, and practical steps to stabilize energy and protect long-term health.
Written by
Gabriel Tan
Your adrenals sit above each kidney and help run stress responses, blood pressure and metabolism. When this system falls out of rhythm, you get two very different scenarios.
Adrenal dysfunction is the everyday pattern people describe as “wired and tired.” It is not a formal diagnosis. It usually reflects lifestyle stressors, poor sleep, and disrupted light exposure pushing the hypothalamic-pituitary-adrenal axis off its groove.
Adrenal insufficiency is different and medically defined. It means the body cannot make enough cortisol, either because the adrenals are damaged or because the signaling from brain to adrenals is impaired. Left unchecked, it can progress to adrenal crisis, an emergency.
What Goes Wrong When the System Slips?
Cortisol follows a daily curve. It should be higher in the morning to help you wake, then gradually fall toward evening so you can sleep.
When that curve flattens or flips, you feel it: grogginess on waking, salt cravings, lightheadedness on standing, brain fog, and unrefreshing sleep. Those patterns sit on the “dysfunction” end of the spectrum.
In adrenal insufficiency, warning signs are more specific: ongoing fatigue that does not lift with rest, unintentional weight loss, low blood pressure, and repeated “flu-like” days without a clear cause.
These symptoms overlap with many other conditions, which is why insufficiency is often missed early.
Why this matters
Cortisol is not a villain. In the right amount, it maintains blood pressure and glucose during routine stressors like illness, heat, or hard training.
Too little cortisol when the body is under strain can lead to an adrenal crisis with low blood pressure, shock, and risk of death if not treated quickly. That is rare, but it is the reason persistent red flags deserve attention rather than being filed under “just stressed.”
The Different Types of Insufficiency
Primary adrenal insufficiency most often results from autoimmune damage to the adrenal cortex. Less common causes include infections, bleeding into the glands, genetic conditions, or certain medications.
Secondary or tertiary insufficiency usually stems from impaired pituitary or hypothalamic signaling or from long-term use and abrupt withdrawal of glucocorticoids that suppress the axis.
Functional disruption without true insufficiency is usually a stack of inputs: sleep loss, erratic light exposure, frequent intense training without recovery, and micronutrient gaps that affect steroid hormone production.
A Reset For Adrenal Dysfunction Symptoms
If your pattern looks like everyday dysregulation rather than proven insufficiency, work the fundamentals for four to eight weeks. This is where most people feel a real lift.
Rebuild the daily cortisol curve
Anchor wake and wind-down times. Get outdoor light within an hour of waking, then keep evenings dim. This single habit improves the “high-a.m., low-p.m.” rhythm most people have lost.
Caffeine with care
Delay the first coffee 60 to 90 minutes after waking and avoid large hits after mid-afternoon. Pair caffeine with L-theanine if you’re jittery, and do not use it to skip meals.
Train smart, not brutal
If you feel flat, hold off on high-intensity work for a bit. Prioritize zone 2 cardio, strength training with longer rests, walking, mobility, and one true rest day. Volume plus recovery beats heroic spikes.
Mineral hygiene
Hydrate with a mix of water and electrolytes, especially sodium and potassium, and build meals that cover magnesium and B vitamins from whole foods. These inputs support normal cortisol synthesis and blood pressure stability.
Final Word
Your adrenal system is designed for rhythm. When life flattens that rhythm, you feel it as fog and restless nights.
The fix is not a single hack. It is a set of small moves that restore the morning-to-evening that helps you regain steady energy with those fundamentals.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Beyond Burnout: Understanding Adrenal Dysfunction
A clear guide to adrenal dysfunction and insufficiency: what they are, early signs, risks, and practical steps to stabilize energy and protect long-term health.
Written by
Gabriel Tan
Your adrenals sit above each kidney and help run stress responses, blood pressure and metabolism. When this system falls out of rhythm, you get two very different scenarios.
Adrenal dysfunction is the everyday pattern people describe as “wired and tired.” It is not a formal diagnosis. It usually reflects lifestyle stressors, poor sleep, and disrupted light exposure pushing the hypothalamic-pituitary-adrenal axis off its groove.
Adrenal insufficiency is different and medically defined. It means the body cannot make enough cortisol, either because the adrenals are damaged or because the signaling from brain to adrenals is impaired. Left unchecked, it can progress to adrenal crisis, an emergency.
What Goes Wrong When the System Slips?
Cortisol follows a daily curve. It should be higher in the morning to help you wake, then gradually fall toward evening so you can sleep.
When that curve flattens or flips, you feel it: grogginess on waking, salt cravings, lightheadedness on standing, brain fog, and unrefreshing sleep. Those patterns sit on the “dysfunction” end of the spectrum.
In adrenal insufficiency, warning signs are more specific: ongoing fatigue that does not lift with rest, unintentional weight loss, low blood pressure, and repeated “flu-like” days without a clear cause.
These symptoms overlap with many other conditions, which is why insufficiency is often missed early.
Why this matters
Cortisol is not a villain. In the right amount, it maintains blood pressure and glucose during routine stressors like illness, heat, or hard training.
Too little cortisol when the body is under strain can lead to an adrenal crisis with low blood pressure, shock, and risk of death if not treated quickly. That is rare, but it is the reason persistent red flags deserve attention rather than being filed under “just stressed.”
The Different Types of Insufficiency
Primary adrenal insufficiency most often results from autoimmune damage to the adrenal cortex. Less common causes include infections, bleeding into the glands, genetic conditions, or certain medications.
Secondary or tertiary insufficiency usually stems from impaired pituitary or hypothalamic signaling or from long-term use and abrupt withdrawal of glucocorticoids that suppress the axis.
Functional disruption without true insufficiency is usually a stack of inputs: sleep loss, erratic light exposure, frequent intense training without recovery, and micronutrient gaps that affect steroid hormone production.
A Reset For Adrenal Dysfunction Symptoms
If your pattern looks like everyday dysregulation rather than proven insufficiency, work the fundamentals for four to eight weeks. This is where most people feel a real lift.
Rebuild the daily cortisol curve
Anchor wake and wind-down times. Get outdoor light within an hour of waking, then keep evenings dim. This single habit improves the “high-a.m., low-p.m.” rhythm most people have lost.
Caffeine with care
Delay the first coffee 60 to 90 minutes after waking and avoid large hits after mid-afternoon. Pair caffeine with L-theanine if you’re jittery, and do not use it to skip meals.
Train smart, not brutal
If you feel flat, hold off on high-intensity work for a bit. Prioritize zone 2 cardio, strength training with longer rests, walking, mobility, and one true rest day. Volume plus recovery beats heroic spikes.
Mineral hygiene
Hydrate with a mix of water and electrolytes, especially sodium and potassium, and build meals that cover magnesium and B vitamins from whole foods. These inputs support normal cortisol synthesis and blood pressure stability.
Final Word
Your adrenal system is designed for rhythm. When life flattens that rhythm, you feel it as fog and restless nights.
The fix is not a single hack. It is a set of small moves that restore the morning-to-evening that helps you regain steady energy with those fundamentals.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
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Checkout with HSA/FSA
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What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 interest-free payments of $87.25*
Duo Bundle (For 2)
$798
$668
/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 payments of $87.25*
Duo Bundle
(For 2)
$798
$668
/year
or 4 payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform