Limit the duration of your workouts to between 60 and 75 minutes maximum in order to avoid an excessive rise in cortisol and thus optimize your physical recovery.

noli's read

It is well established that the duration and intensity of physical exertion influence the secretion of cortisol, a key hormone in energy management. According to exercise physiologist Anthony Hackney (expert opinion), prolonged sessions do indeed cause a natural rise in this hormone to mobilize our resources. However, the idea of imposing a strict timed limit of 60 or 75 minutes to preserve one's muscles is highly exaggerated, as the hormonal response varies according to each individual's fitness level and diet. Furthermore, the belief that a temporary post-exercise spike in cortisol hinders recovery or blocks progress has no scientific basis. Review studies by researcher Brad Schoenfeld (research reviews) demonstrate that these short-term hormonal variations do not impact long-term physical progress, which instead depends on the total volume of work. This transient elevation is actually a healthy adaptive reaction of the body to exertion.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)