Adrenal Recovery Protocol (HPA Axis Restoration)

Adrenal fatigue is controversial term (mainstream endocrinology rejects it, but HPA axis dysfunction is real). Adrenal glands don't "fatigue" but HPA axis becomes dysregulated from chronic stress. Classic pattern: Initially high cortisol (stressed, wired), eventually low/flat cortisol (burnout, exhaustion). Salivary cortisol shows daily rhythm (should be high AM, decline during day, low at night). Many have reversed pattern. Sleep is #1 intervention - cortisol rhythm set by sleep/wake. Blood sugar swings stress HPA axis. Adaptogens are intelligent - rhodiola/licorice for low cortisol, phosphatidylserine/holy basil for high cortisol, ashwagandha modulates both directions. Exercise is double-edged: moderate exercise healthy, overtraining worsens HPA dysfunction. Recovery takes time (months to years). Biggest challenge: reducing life stress. Pregnenolone is "mother hormone" - gets shunted to cortisol under stress (pregnenolone steal), depleting sex hormones.