The ‘Cortisol Awakening Response’: Why Protein is Key

The Cortisol Awakening Response (CAR) is a natural surge in cortisol levels that occurs within the first 30–45 minutes after waking. It’s your body’s way of “starting the engine” each morning. It's a crucial part of the body's circadian rhythm and helps prepare you for the day by increasing alertness, energy, and the ability to cope with stress. Cortisol isn’t the bad guy that everyone makes out, it’s important for our survival. It’s when it becomes chronic that it becomes an issue. Here's a breakdown of what it is and how eating protein shortly after waking can support it:

WHAT IS THE CORTISOL AWAKENING RESPONSE?

Cortisol is a hormone made by the adrenal glands, known for its role in the stress response, but it's also essential for waking up, metabolism, immune regulation, and blood sugar control.

CAR is a healthy, sharp rise in cortisol—up to 50–60%—starting immediately after waking. It peaks around 30–45 minutes later and then gradually declines through the day.

It helps kickstart energy metabolism, support mental alertness, regulate inflammation and synchronizes the circadian rhythm. Whilst some cortisol is necessary, we don’t want it to shoot up and not come back down. It can also impact how we regulate our blood sugars for the rest of the day meaning if we don’t support it early on we are on a constant rollercoaster ride of dysregulated energy, mood, brain fog, concentration - you name a chronic symptom and I can almost guarantee blood sugars has something to do with it! Regulating your CAR is especially beneficial for those dealing with fatigue, burnout, hormonal imbalance, or blood sugar issues.

HOW PROTEIN SUPPORTS THE CAR

1. Stabilizes Blood Sugar

• Cortisol helps increase blood sugar to provide morning energy. But if your blood sugar drops too low (from skipping breakfast), cortisol can spike even higher as a compensation, contributing to dysregulated stress responses.

• A protein-rich breakfast provides a steady energy supply, reducing the need for an emergency cortisol spike and supporting a balanced CAR.

2. Supports Neurotransmitter Production

• Protein contains amino acids like tyrosine and phenylalanine, which are needed to make dopamine and norepinephrine—neurotransmitters involved in wakefulness and motivation that interact with cortisol signaling.

3. Prevents HPA Axis Dysregulation

• Chronic skipping of protein (or breakfast altogether) can lead to HPA axis dysfunction—blunted or exaggerated cortisol responses, fatigue, and mood issues.

• Regular morning protein helps anchor the cortisol rhythm and reduce chronic stress on the system.

4. Balances Ghrelin and Leptin

• High-protein intake in the morning supports appetite-regulating hormones, indirectly reducing stress-induced eating patterns and supporting more stable cortisol levels throughout the day.

HOW PROTEIN SUPPORTS THE CAR: PRACTICAL RECOMMENDATIONS

• Eat within 30–60 minutes of waking, ideally right after hydration.

• Aim for 20–30g of high-quality protein, such as:

• Eggs

• Greek yogurt or kefir

• Protein smoothie with collagen or whey

• Tofu scramble or tempeh

• Smoked salmon, chicken, or turkey

• Include a bit of healthy fat and fiber for better blood sugar control.

CAR-supportive breakfasts

1. Savory Protein Plate

• 2 eggs (12g protein)

• 2 slices turkey or smoked salmon (10–12g protein)

• ¼ avocado

• Sautéed spinach or rocket in olive oil

• Optional: sprinkle hemp seeds or dukkah

Rich in tyrosine, B12, and omega-3s to support cortisol and neurotransmitters

2. Protein Smoothie (Easy & Customizable)

• 1 scoop collagen or plant protein (20–25g protein)

• ½ frozen banana or ¼ cup berries

• 1 tbsp almond butter or tahini

• 1 tbsp ground flax or chia seeds

• 1 tsp PHGG (partially hydrolyzed guar gum for gut/immune support)

• 250ml water or unsweetened almond milk

Quick, gut-friendly, and fertility-supportive

3. Tofu or Tempeh Scramble

• 100g firm tofu or tempeh (12–18g protein)

• Turmeric, cumin, garlic, and black pepper

• Sautéed mushrooms, kale, red onion

• Optional: add a tablespoon of nutritional yeast or pumpkin seeds

Anti-inflammatory, plant-based, rich in magnesium and zinc

4. Greek Yogurt Bowl

• 200g full-fat Greek yogurt or sheep’s yogurt (20g protein)

• 1 tbsp sunflower seeds + 1 tbsp pumpkin seeds

• ½ cup berries

• Sprinkle cinnamon

• Optional: 1 tsp inulin or PHGG for prebiotic boost

Supports gut-immune balance and hormone production

5. High-Protein Overnight Oats

• ½ cup oats soaked in water/almond milk

• 1 scoop protein powder or 2 tbsp hemp seeds

• 1 tbsp ground flaxseed

• Cinnamon + blueberries

• Optional: a few walnuts or pecans

Great for meal prep and hormone balance

Quick Morning Snacks (if not ready for full meal)

These work well within 30 minutes of waking, especially if appetite is low:

1. Hard-Boiled Eggs + Handful of Nuts (12–15g protein)

2. Mini Protein Smoothie Shot (12-15g protein)

• ½ scoop collagen or whey

• 100ml almond milk

• 1 tsp PHGG

3. Chia Pudding with Protein (15g protein)

• 2 tbsp chia seeds

• 150ml almond milk

• ½ scoop protein powder
  

MORNING ROUTINE TIP FOR CAR + ENERGY

• Wake → hydrate (electrolytes)

• Expose eyes to natural light (outside or near window)

• Eat protein within 30–60 minutes

• Gentle movement or stretching after food

• Optional: adaptogens like ashwagandha or rhodiola (if appropriate)