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Tamannaah Bhatia’s fitness coach Siddhartha Singh shared three common workout mistakes that can trigger spikes cortisol and disrupt the endocrine system.
Tamannaah Bhatia was last seen in Do You Wanna Partner. (Photo Credits: Instagram)
Working out is meant to make you stronger, fitter, and more energised. But sometimes, doing the ‘right thing’ in the wrong way can have the opposite effect. Overtraining, mistimed workouts, or certain training patterns can trigger spikes in stress hormones like cortisol, disrupting the delicate balance of your endocrine system.
Celebrity fitness coach Siddhartha Singh, who has worked with stars like Tamannaah Bhatia, recently shared in an Instagram video how common workout habits might actually be sabotaging your hormonal health, and what to do instead.
1. Fasted Cardio Might Be Raising Your Cortisol
Fasted cardio – exercising on an empty stomach, typically early in the morning – is a popular routine for fat burning. But according to Siddhartha, it may do more harm than good in the long run. When you work out first thing in the morning without food, your cortisol levels shoot up because your body is already in a stressed, fasted state. Chronically high cortisol can throw other hormones off balance, potentially affecting metabolism, sleep, and even menstrual regularity in women.
What to do instead: If you prefer morning workouts, have a light pre-workout snack like a banana or a small protein shake to stabilise blood sugar and reduce stress response before training.
2. Too Much HIIT Is Not Always A Good Thing
High-Intensity Interval Training (HIIT) is often hailed as the ultimate fat-burning tool, but more isn’t always better. “Hyrox and CrossFit are great in moderation, but too much will drive cortisol up and lower your progesterone. So keep HIIT in moderation,” he said. Overdoing HIIT can lead to burnout, irregular cycles, fatigue, and slower recovery.
What to do instead: Limit HIIT workouts to two or three sessions a week, alternating with strength training, yoga, or low-intensity cardio. Balancing intensity and recovery is key to maintaining hormonal harmony.
3. Late-Night Workouts Can Disrupt Sleep
If you’re hitting the gym late at night, you might be compromising your sleep and, by extension, your hormonal health. Working out too close to bedtime keeps cortisol levels high and interferes with your ability to fall into deep sleep. Poor-quality sleep can then create a feedback loop of hormonal imbalance, affecting everything from appetite control to emotional regulation.
What to do instead: Try finishing workouts at least three hours before bed. If evening sessions are your only option, opt for gentler activities like stretching, Pilates, or a light walk to avoid overstimulation.
Delhi, India, India
October 20, 2025, 09:43 IST
