If you’ve been on social media recently, you’ve probably seen the term “cortisol face” being thrown around, alongside influencers claiming they can diagnose stress by looking at puffiness, tired eyes, or a rounder jawline. However, many of these are not medically recognised and run the risk of spreading misinformation.



At Connect, we care about wellbeing and we care about facts. So, we sat down with our associated BANT‑registered nutritionist, Helen Lynam, to look at what cortisol really does, why these trends can be misleading, and how good nutrition can genuinely support a balanced stress response.

Our goal? To help you feel informed, reassured, and confident that nourishing food, not fear‑based fads, is what truly supports health in the workplace.

What Is Cortisol & Why It’s Not Your Enemy

Cortisol is a hormone produced by the adrenal glands. It’s essential to everyday life and follows a natural daily rhythm: high in the morning, helping you wake up, and low at night, helping you wind down.



It helps your body:

• Use glucose for energy

• Regulate inflammation

• Maintain blood pressure

• Respond to stress

• Control the sleep–wake cycle

As Helen puts it: “Cortisol is your get up and go hormone. You need it. The goal is balance, not elimination.”

Extremely high or low cortisol can be a sign of a medical condition but these situations are rare and should be diagnosed by a healthcare professional, not social media. 

Coffee is a particular focus in discussions around cortisol, as coffee can temporarily raise cortisol. This is why nutritionists like Helen recommend not drinking coffee immediately after waking, as at this time your cortisol is already naturally high. Instead, “Having it an hour or two later keeps cortisol steady in a gentler way.” So no, your flat white isn’t ruining your hormones. But timing is important.

Social Media Claims vs Scientific Reality

Claim: “High cortisol causes all diseases.”

Reality: Stress affects health but cortisol isn’t the sole culprit. It’s one piece in a complex puzzle including lifestyle, genetics, and environment. Ideally we would all be managing the stress in our lives and our response to it.

Claim: “Cut all sugar and carbs to lower cortisol.”

Reality: Excessive sugar and carbohydrates create a stress on the body but extreme restriction is also stressful for the body and can increase cortisol. Balanced meals with protein, healthy fats, and complex carbs support stable energy and mood.

Claim: “This specific superfood reduces cortisol instantly.”

Reality: No single food magically changes hormone levels. A balanced, varied diet supports long term wellbeing, not quick fixes.

Helen explains how stress, diet, and body composition interact:

“When you've had too much stress for too long, your adrenal glands can struggle, and your body can store more visceral fat (fat around the abdomen) which can produce cortisol too. So there’s some truth in it, but it doesn’t mean you need extreme diets.”

And here’s the key point:

Most cortisol imbalances happen later in life, not in the 20 to 30 year olds targeted by these online trends. Starving yourself in fear of high cortisol only creates the very stress response you’re trying to avoid. The takeaway? Be critical of dramatic health claims and look for advice grounded in research and aim for an overall balanced wellbeing. 

How Nutrition Supports Healthy Stress Responses

You can’t turn cortisol on or off with a smoothie, but nutrition does play a big role in supporting your body’s natural stress systems. Here are some science-backed habits and foods to consider:



• Eat balanced meals including whole grains, vegetables, lean protein, and healthy fats.

• Include magnesium‑rich foods (leafy greens, nuts, seeds, legumes) to support the body’s stress regulation.

• Choose antioxidant‑rich ingredients such as berries, citrus fruits, and colourful vegetables to counter oxidative stress.

• Stay hydrated with around 1.5 litres of non‑caffeinated liquids daily.

• Limit excessive caffeine and ultra‑processed foods which can disrupt energy and mood.

• Prioritise sleep, as poor sleep disrupts natural cortisol rhythms.

• Move regularly, which improves mood, sleep, and stress tolerance.

• Laugh and enjoy yourself, as positive emotions help rebalance stress hormones.

No fearmongering. Just real, sustainable habits.

Connect: Food That Supports Balanced Wellbeing

At Connect, we take a holistic approach to workplace nutrition.



Our chefs and in house nutrition team collaborate to develop menus that:

• Use fresh, seasonal, sustainably sourced ingredients

• Support stable energy throughout the workday

• Include naturally magnesium and antioxidant rich dishes

• Balance protein, complex carbs, and healthy fats

• Avoid the extremes and fads promoted online

Whether it’s our vibrant salad bars, nourishing hot meals, or wholesome breakfasts, everything is designed to enhance wellbeing, support productivity, and give your team food that helps them feel their best.

Ready to Support Your Team’s Wellbeing? Let’s Talk.