HPA Axis Dysfunction Recovery (Adrenal Fatigue Protocol)

What is HPA Axis Dysfunction Recovery (Adrenal Fatigue Protocol)?

A functional medicine recovery protocol for HPA axis dysregulation — the condition commonly called 'adrenal fatigue.' Addresses the brain's inability to properly regulate cortisol production through lifestyle modification, targeted nutrition, adaptogenic herbs, and nervous system restoration.

Is there evidence for it?

How do you do HPA Axis Dysfunction Recovery (Adrenal Fatigue Protocol)?

1. 1.Get tested: request a 4-point salivary cortisol test or DUTCH test from a functional medicine provider to map your cortisol curve (morning, noon, afternoon, evening). This determines whether cortisol is too high, too low, or flat-lined.
2. 2.Stabilize blood sugar: eat within 1 hour of waking, consume small meals every 3-4 hours, combine protein + fat + fiber at every meal. Avoid blood sugar crashes, caffeine on an empty stomach, and prolonged fasting (these all stress the HPA axis further).
3. 3.Dramatically reduce stressors: this is the most critical and most ignored step. Reduce training intensity to 50-60% (walking, yoga, light swimming only). Set strict work hours. Eliminate non-essential commitments. Prioritize 8-9 hours sleep.
4. 4.Support with supplements: Ashwagandha 300mg 2x/day, vitamin C 1-2g/day (adrenals are the highest concentration of vitamin C in the body), B-complex (especially B5 pantothenic acid), magnesium glycinate 400mg/day, and phosphatidylserine 100mg at bedtime (blunts excessive cortisol).
5. 5.Expect a 3-12 month recovery timeline depending on severity. Retest cortisol at 3-month intervals. Gradually reintroduce higher-intensity exercise as cortisol patterns normalize. This is a marathon, not a sprint — pushing too hard too fast resets progress.

How long does it take?

Comprehensive lifestyle restructuring, 3-12 month recovery.

Is it hard to start?

hard.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.