You’ve probably seen the ads: a magic natural supplement or drink mix promising to lower cortisol, banish bloat, and maybe even slim your face overnight. The term “moon face,” a round, puffy facial appearance, has made its way into wellness marketing, often blamed on cortisol, and supposedly fixed by the right trendy drink.
But here’s the reality: cortisol is far more complex than a simple drink, and your face shape isn’t going to shift after a few sips of lemon balm and L-theanine. While these ingredients may support stress resilience, true cortisol balance comes from lifestyle. That’s where the real change happens.
Let’s clear the air about cortisol, where the moon face myth comes from, and what works to support healthy hormone balance—no overpriced powder required.
What is cortisol?
Cortisol is your body’s primary stress hormone. It rises in the morning to help you wake up, surges during moments of pressure or perceived threat, and drops at night to help you rest. It plays a vital role in energy regulation, metabolism, immune response, and even mood.
The goal isn’t to get rid of cortisol, but to keep it in rhythm. Chronically elevated levels, flattened rhythms, or poorly timed spikes (like at night when you're trying to sleep) are what cause problems, not cortisol itself.
Where does the “moon face” idea come from?
The term moon face comes from the medical world. It’s most commonly associated with conditions like Cushing’s syndrome, a rare disorder involving extremely high cortisol levels, usually due to long-term steroid use or tumors that disrupt hormone production. We're talking cortisol levels that are far beyond what even chronic stress would cause.
If your face is puffy, it’s far more likely due to inflammation, sodium retention, poor sleep, alcohol, or hormonal shifts, not an everyday cortisol imbalance. So no, a drink isn’t going to fix this.
Is cortisol imbalance a real concern, then?
Yes, but in most cases it’s pretty simple to manage. Chronic cortisol dysregulation is incredibly common, but it shows up subtly, over time. Here are some signs that your cortisol may be out of sync:
- You feel wired at night but can’t wake up in the morning
- You crash mid-day no matter how much you eat
- You struggle with belly fat despite trying to eat better
- You rely on caffeine but still feel fatigued
- You feel emotionally on edge or easily overwhelmed
If any of this resonates, it may be time to get your cortisol levels back in rhythm, not try the latest supplement drink.
What actually helps cortisol balance—no fancy drink needed
Here’s the good news: you can support your cortisol naturally, and it doesn’t have to cost you a dime.
1. Get morning light
Natural light in your eyes within an hour of waking helps set your internal clock and tells your body it’s time to raise cortisol when it’s supposed to, in the morning. This one shift can impact your energy, mood, and sleep.
2. Eat regular meals with protein
Cortisol and blood sugar are tightly linked. Skipping meals or under-eating protein can keep cortisol unnecessarily elevated. Aim for balanced meals every 4–5 hours with at least 20–30 g of protein.
3. Cut caffeine after noon
Caffeine can trigger cortisol surges, especially when you’re already depleted. If you’re anxious, wired, or not sleeping well, scaling back caffeine can help your system reset.
4. Move—but keep the intensity in check
Too much intense exercise can become another stressor on a taxed system. Walking, strength training, and gentle cardio can support cortisol, while overdoing HIIT might leave you more drained. Listen to your body’s signals between HIIT sessions and give it time to heal.
5. Regulate your nervous system
This means doing things that actually feel restful to your body: deep breathing, time in nature, stretching, meditation, or even creative hobbies. Scrolling through your favorite social media feeds isn’t going to cut it—your body needs cues that you’re safe and grounded.
6. Go to bed on time
Cortisol is meant to drop at night. Regular late bedtimes or high screen time can disrupt this drop, causing you to feel wired when you should be winding down.
What about cortisol supplements? Do they work?
Some ingredients, like ashwagandha, rhodiola, and L-theanine, have been shown to support stress resilience. But they don’t override poor habits. Supplements can help fine-tune cortisol levels and may be a beneficial tool, but your routines, light exposure, food, sleep, and stress are the foundation.
So if you’ve been tempted by a $45 drink promising to flatten your face, take a pause. Ask yourself: Am I truly covering the basics first?
Furthermore, ingredients do matter, but there’s a big difference between what you’ll find on the TikTok Shop and in evidence-based supplements from companies like Shed, which are built on science, not social media trends.
The bottom line
Cortisol isn’t the enemy; it’s a vital hormone that helps your body respond to stress and maintain balance. You don’t need to suppress it; you need to support your system so it works with you, not against you. Supplements can be helpful, but they’re just one tool in the larger, more complex puzzle of systems biology.
Before blaming your skin, mood, or energy on cortisol, take a step back and rebuild your rhythm. Prioritize sleep, sunlight, nourishing food, movement, and rest.
At Shed, we help you do exactly that. Our 1:1 health coaching combines real nutrition support with daily habit-building so you can create routines that align with your natural rhythm—and help you finally feel like your healthiest self.
Written by Kory Morse
Role of Cortisol in Daily Rhythm
Cortisol secretion follows a diurnal rhythm, peaking in the early morning and declining throughout the day.
Weitzman et al., Journal of Clinical Endocrinology & Metabolism, 1971
Morning Light and Cortisol Regulation
Exposure to morning sunlight helps regulate cortisol secretion and supports a healthy sleep-wake cycle.
Leproult et al., Journal of Clinical Endocrinology & Metabolism, 2001
"Moon Face" and Cushing’s Syndrome
True Moon Face Causes
Moon face is a classic sign of Cushing’s syndrome or prolonged corticosteroid exposure—not moderate lifestyle stress.
Nieman, The New England Journal of Medicine, 2015
Lifestyle & Cortisol Regulation
Sleep Deprivation and Elevated Cortisol
Chronic poor sleep is directly associated with higher evening cortisol levels.
Spiegel et al., Lancet, 1999
Exercise and Cortisol
Moderate exercise reduces stress hormones over time, while intense, prolonged workouts may raise cortisol in already stressed individuals.
Hill et al., Stress, 2008
Blood Sugar Balance & Cortisol
Hypoglycemia (low blood sugar) can trigger cortisol release; stable blood sugar reduces this stress response.
Bornstein et al., Nature Reviews Endocrinology, 2008
Adaptogens (like Ashwagandha & L-theanine)
Ashwagandha and Cortisol Reduction
Ashwagandha supplementation may lower cortisol in chronically stressed individuals.
Chandrasekhar et al., Indian Journal of Psychological Medicine, 2012
L-theanine and Stress Response
L-theanine, found in green tea, may help reduce cortisol and improve focus under stress.
Kimura et al., Biological Psychology, 2007
