Nico Löffler, who has autism, and podcast host Olli Schmidt
Psyche
02.04.2026 Sabrina Ludwig 1966

Episode 47: Understanding Autism

What does autism mean in everyday life—and how does the diagnostic process actually work? In this podcast episode, Nico shares his personal experiences and explains what terms like neurodiversity, masking, and sensory overload really mean. The podcast offers practical insights into the symptoms, challenges, and support services related to the autism spectrum.

That's what this episode is about:

  • Neurodiversity and Neurotypical: An Overview of the Terms
  • Common Symptoms and Daily Coping Strategies for Autism
  • Masking, Overload, and Coping with Sensory Overload
  • Diagnosis: The Pathways and Challenges of Autism Diagnosis

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Excerpt from the Podcat interview with Nico Löffler:

Nico, what exactly is neurodiversity, and what does the term "neurotypical" mean?

Nico: The umbrella term "neurodiversity" refers to the fact that human brains function differently. There are neurotypical people—that is, the average. And then there are people whose neurology—that is, the way their brains function—differs slightly more. These people are called neurodivergent. This includes diagnoses such as autism or ADHD, for example.

What are the symptoms of autism?

Nico: Difficulty with change, a need for routine, a need for structure— , for example. It’s important to know that autism can occur with or without cognitive impairments. So you could say it affects all areas of intelligence.

It’s possible that someone has significant cognitive impairments and struggles as a result. But it’s also possible that someone has average or above-average intelligence and doesn’t really have any problems in their daily life—for example, with understanding things cognitively. That’s the case for me; I don’t have any cognitive impairments. Nevertheless, I face a lot of difficulties due to autism. These generally fall into the broad categories of communication, interaction, and repetitive behaviors.

You need to explain that briefly. It's repetitive.

Nico: Yes, "repetitive" means something that repeats itself. So , behaviors that are stereotypical— things that are done over and over again in the same way. For example, this includes having daily routines, because they provide a sense of security and are familiar, allowing you to plan your schedule precisely and minimizing your exposure to spontaneous changes.

But it also applies to special interests, for example. These are interests that are very intense and sometimes focus on very specific, niche topics. For me, for instance, it’s Harry Potter, or the universe—I find that totally fascinating too—and I can spend hours engrossed in it, to the point where I can lose myself in it and maybe even forget about important everyday matters for a while.

Are there any other symptoms that are important to consider when discussing autism?

Nico: Absolutely. So, of course, a major area is the social aspect—specifically, when it comes to communicating with other people. For example, when I try to use certain facial expressions and gestures myself, or when I try to recognize them in the person I’m talking to.

And then there’s interaction. That’s the ability to engage in back-and-forth conversations—conversations where people respond to one another. One person says something, the other person responds to it, and then the first person responds to that. These are exactly the kinds of things that people on the autism spectrum find difficult. 

Overwhelm, Overload, and Coping Strategies in Everyday Life. What Happens When It All Gets Too Much?

Nico: For example, when some people on the autism spectrum become so overstimulated that they experience what’s called an “overload.” This is sensory overload, where you become completely overwhelmed by the various environmental stimuli. Maybe people around you are talking really loudly, and then there’s a bright light, and then you catch a whiff of some unpleasant smell, and at some point it’s just too much. Then, under certain circumstances, you might experience a so-called overload, and your mind basically shuts down—you feel completely overwhelmed inside—and that can end up being a pretty rough experience.

What helps you in a moment like that?

Nico: The best thing would be to prevent that kind of overload. Make sure it doesn’t get to that point in the first place. Seek some space beforehand, maybe even warn the people around you and say, “This or that can quickly lead to me feeling overstimulated or overwhelmed.” I’ll make myself known and maybe step back. Small aids can also help, like headphones or sunglasses when there are stimuli. Then there’s the concept of “stimming”—which, by the way, also falls under these repetitive behaviors, these repetitive actions—where you do small things that stimulate the senses, but in a positive way.

Cheerful to stormy - the everyday podcast with Olli Schmidt 

Welcome to "Sunny to Stormy" – the everyday podcast. From the heights of joy to the depths of despair: life has its ups and downs. That’s exactly what we’re all about: the everyday crises, such as arguments with your partner, parenting issues, work-related stress, uncertainties, and anxiety. We talk to experts and provide you with practical tips to help you better cope with crises and challenges. 

You can listen to our podcast on all major podcast platforms (Spotify, Apple Music, Audible, etc.)! Questions, suggestions, feedback, or requests? Feel free to email us at: familienservice 

 

zero Cortisol detox: a dangerous social media trend?

Beauty influencer smiles for the camera
Body & Soul
09.05.2025 Christin Müller 56871

Cortisol detox: a dangerous social media trend?

Belly fat, tired skin, hair loss? The cause is said to be a single hormone: cortisol. Influencers on TikTok are promoting a so-called "cortisol detox" cure, which is supposed to reduce the stress hormone and ensure greater beauty and well-being overnight. Sounds tempting. But what is really behind it? Is "cortisol detox" the key to a healthier, stress-free life or just another dubious internet hype? (Text: Michèle Penz/Felix Aguntius, Editing: Christin Müller)

Read more in this article:

  1. A social media trend with a question mark
  2. What is cortisol - and why do we need it?
    1. What is cortisol good for?
    2. How does cortisol behave during the course of the day?
  3. When the body's own cortisol is too high or too low
    1. The cortisol level is too high
    2. The cortisol level is too low
  4. Cortisol detox in social media: What's behind the methods?
    1. Food supplements and detox drinks
    2. Cortisol-lowering diets
    3. Morning routines and "stress detox" plans
    4. Avoiding caffeine and "digital detox"
  5. Three common misconceptions about cortisol
    1. Cortisol = bad? It's not quite that simple.
    2. Self-diagnosis through saliva or urine tests
    3. Physical changes due to stress alone?
  6. Excursus: Cortisol and PCO syndrome
  7. Cortisol and weight loss: myth or reality?
  8. Seven measures against too much cortisol
  9. Conclusion: healthy lifestyle instead of cortisol detox

A social media trend with a question mark

The idea behind the viral TikTok trend: excessive cortisol levels are said to cause physical complaints such as weight gain, hair loss, fatigue and skin problems. Influencers recommend detox cures with diets, supplements and relaxation techniques to "detoxify" the hormone and increase physical well-being.

However, medical experts are critical of the trend. Although excessive cortisol levels, for example as a result of chronic stress, can be harmful to health, cortisol is a vital hormone that regulates numerous bodily functions. A blanket "detox" is therefore not only superfluous, but potentially misleading.

What is cortisol - and why do we need it?

Cortisol is a vital hormone that is produced in the adrenal cortex. It plays a crucial role in regulating metabolic processes, the immune response and coping with stress. 

Cortisol is often referred to as the "stress hormone" because it is released in response to stressful situations. It helps the body to provide energy by increasing blood sugar levels and stimulating energy production in the cells, regulating inflammation and controlling metabolism and the sleep-wake cycle.

What is cortisol good for?

Stress response: When our body needs to be efficient and ready to respond to stressors via the initial "fight or flight" response, our brain uses the release of cortisol.

Metabolic regulation: Cortisol influences carbohydrate, fat and protein metabolism to ensure that sufficient energy is available.

Immune system: In moderate amounts, cortisol has an anti-inflammatory effect and helps to regulate the immune system.

Regulation of our sleep-wake rhythm: Cortisol is the antagonist of the sleep-promoting hormone melatonin. Our cortisol levels rise naturally in the morning to keep us awake and productive.

 

How does cortisol behave during the course of the day?

Cortisol levels are subject to natural fluctuations that are influenced by our sleep-wake cycle. In the morning, shortly after waking up, cortisol levels are at their highest to prepare the body for the day. Over the course of the day, the level drops and reaches its lowest point at night. 

The reference values for adults are between 133-537 nmol/l in the morning blood sample (7 to 10 a.m.) and 68-327 nmol/l in the evening blood sample (4 to 8 p.m.).

Tip: If your cortisol value is above or below the normal range, do not let this unsettle you. Talk to your doctor about it, because individual laboratory values are often not meaningful as they are seen as a snapshot. Instead, they should be assessed in conjunction with other values and over time.

When the body's own cortisol is too high or too low

Stress factors such as physical exertion or emotional strain can lead to a short-term increase in cortisol levels. However, it usually normalizes itself again after an increase. 

In very rare cases - with an underlying illness - the body can produce too much endogenous cortisol. 

The cortisol level is too high

A permanently high cortisol level (hypercortisolism) is known as Cushing's syndrome . Common symptoms are

  • Weight gain on thin extremities
  • Symptoms of a "moon face" (moon face)
  • Scar-like stripes in the skin (striae)
  • Acne
  • Diabetes
  • Cycle disorders and increased hair growth in women

The cortisol level is too low

However, it is not only elevated cortisol that can lead to negative symptoms for our body. If our cortisol levels are too low, this can have life-threatening consequences. Possible symptoms are

  • Loss of performance, fatigue
  • Feeling of weakness
  • Nausea and vomiting
  • Low blood pressure

The aim should therefore not be to reduce cortisol levels to a minimum, but to create a healthy balance.

Cortisol detox in social media: What's behind the methods?

We have subjected four particularly popular methods and three widespread myths to a reality check:

1. food supplements and detox drinks

What is claimed: Supplements such as ashwagandha, magnesium, maca or so-called adaptogens are said to help regulate cortisol and reduce stress. They are often marketed in conjunction with detox drinks that are supposed to "cleanse" the body and increase well-being.

Why this is problematic: Although there are individual studies on certain active ingredients that show effects under specific conditions, they are not as universal as is suggested on social media. Dosages are often not standardized and many products are neither approved nor sufficiently researched. 

The Federal Institute for Risk Assessment (BfR, 2024), for example, explicitly advises against taking ashwagandha, as the effect has not been proven and potential side effects are unclear. The same applies to other advertised products such as inositol or phosphatidylserine. 

These are in no way a substitute for medically sound therapy for actual hormonal or mental illnesses. 

In addition, the term "detox" is misleading - the body detoxifies itself through the liver and kidneys without any additional help.

2. cortisol-lowering diets

What is claimed: "Clean eating", low-carb or anti-inflammatory diets are said to stabilize cortisol levels and reduce symptoms such as weight gain or exhaustion.

Why this is questionable: A balanced, nutritious diet can of course promote well-being. But a special "cortisol diet" does not exist scientifically. 

Extreme diets, as they are often advertised on social media, can put additional strain on the body and become a stress factor themselves - with the opposite effect.

3. morning routines and "stress detox" plans

What is claimed: Certain daily routines - such as getting up early, cold showers, breathing techniques and journaling - are said to help lower cortisol and find inner peace.

Why this doesn't work across the board: Coping with stress through routines, exercise or mindfulness can help if it suits us and our lives. However, one-size-fits-all routines can be counterproductive.

Because it is an illusion that everyone will become healthier and more relaxed with the same TikTok morning routine. If you put yourself under pressure to be perfectly "relaxed" every day, you will quickly create the opposite: more stress.

4. avoidance of caffeine and digital detox

What is claimed: Smartphones, social media and caffeine are stress boosters - avoiding them is said to lower cortisol levels.

Why this is not wrong, but exaggerated: A conscious approach to digital media and stimuli is absolutely sensible, as is moderate caffeine consumption. 

But a blanket renunciation does not automatically bring hormonal relief - it depends on the individual measure and personal resilience, which is made up of very different factors.

Three common misconceptions about cortisol

Cortisol = bad? It's not quite that simple

Cortisol is often presented exclusively as a "negative stress hormone". However, it is vital. It regulates the metabolism, supports the immune system and helps the body to cope with stress. It is not "as little as possible", but a healthy cortisol rhythm that is crucial.

Self-diagnosis through saliva or urine tests

Many detox influencers advertise self-tests to measure cortisol levels. However, these tests are inaccurate, as cortisol levels fluctuate greatly depending on the time of day, diet, exercise or emotional state. A serious diagnosis belongs in the hands of a specialist. The German Society of Endocrinology (DGE ) also advises against self-tests because they are often misinterpreted and can lead to false conclusions without medical supervision. 

Physical changes due to stress alone?

Changes such as a "moon face" (puffy face), severe hair loss or weight gain are often explained on TikTok and co. with high cortisol alone. In reality, such symptoms often indicate serious hormonal or metabolic disorders - and should be medically clarified.

Cortisol and PCO syndrome

Polycystic ovary syndrome (PCO syndrome) is often mentioned on TikTok in the context of cortisol. At 5 to 10 percent, PCO is one of the most common hormonal disorders in women.

The symptoms of PCO syndrome are said to improve with a reduction in cortisol. The syndrome is triggered by an increased production of male hormones in the blood (hyperandrogenemia). This can lead to increased insulin resistance and thus increased insulin production. Higher levels of insulin can increase the production of cortisol. 

This can give the impression that a reduction in cortisol inhibits the effects of the syndrome. Although stress and cortisol can influence the hormone balance, PCO is a complex hormonal disorder.

PCO syndrome must be diagnosed through a series of clinical tests. The symptoms are similar to Cushing's syndrome in some respects, but go beyond this with the formation of polycystic ovaries (benign small follicles on the ovary). The treatment is aimed at a holistic stabilization of the hormone balance. A pure focus on cortisol therefore does not do justice to the clinical picture.

If you suspect that you are suffering from an elevated cortisol level or PCO syndrome, consult a doctor to clarify the symptoms.

Cortisol and weight loss: myth or reality?

A common promise made by influencers on social media is that lowering cortisol levels will lead to immediate weight loss. 

However, this link is not as simple as it is often made out to be. While chronically elevated cortisol levels are associated with weight gain in certain cases, particularly in the abdominal area, the reality is more complex. Weight gain can be influenced by a variety of factors, including diet, lack of exercise, genetic predisposition and hormonal imbalances. The idea that lowering cortisol alone will lead to significant weight loss is misleading and can lead people to rely on questionable detox methods rather than taking a holistic approach to weight loss.

Nutritionist Giannina Schmelling: 

"Cortisol and weight changes are indeed linked. But losing weight is more complex than the "cortisol detox" trend suggests. Many people put on weight because they are constantly dieting and their basal metabolic rate drops as a result, because they fluctuate between bans and cravings, because they lack exercise or because eating has become a way of regulating their emotions. People don't eat out of physical hunger, but out of boredom, loneliness, sociability or because they believe they always have to finish their plate."

7 measures against too much cortisol

In the run-up to the German Congress of Endocrinology, endocrinologist Dr. Dr. Birgit Harbeck, media spokesperson for the DGE, emphasized that cortisol detoxification is not only superfluous, but also impossible. The body regulates cortisol levels on its own and conscious detoxification is simply not necessary. Instead, we should focus on developing healthy strategies for coping with stress.

The following strategies can be helpful in actively dealing with stress and promoting well-being:

Regular exercise: Integrate movement into your everyday life - whether it's through walks, yoga or sport. Any form of exercise helps to reduce stress. It also promotes the production of endorphins, which put you in a good mood.

Mindfulness and meditation: Mindfulness exercises and meditation can help to calm the mind and reduce stress. Take a few minutes a day to breathe and be in the here and now.

Healthy diet: Make sure you eat a balanced diet that is rich in fruit, vegetables, wholegrain products and healthy fats. These nutrients not only support your body, but also your mental health.

Good sleep: Make sure you get enough sleep and have a regular sleep routine. Restful sleep is crucial for stress management and general well-being.

Maintain social contacts: Spend time with family and friends. Social support is an important factor in reducing stress and strengthening emotional well-being.

Relaxation techniques: Try out relaxation techniques, for example progressive muscle relaxation or breathing exercises, or creative activities such as painting or making music.

Develop stress management strategies: Find out what activities help you to relieve stress. This could be reading, gardening or simply having a good conversation. The important thing is that you take time for yourself.

Conclusion: healthy lifestyle instead of cortisol detox

Cortisol detox sounds like a quick solution to many everyday problems. However, the supposed miracle cures and routines from the internet are often based on half-knowledge, marketing or unclear data. 

Instead of focusing on questionable detox methods, we should concentrate on promoting a healthy lifestyle. This means actively managing stress and listening to the body's signals. After all, a balanced life is the best way to increase well-being.