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Cortisol 101

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How to Manage Stress Hormones for Better Health & Slower Aging

If you wake up feeling wired, crave sugar or coffee all day, or crash in the afternoon cortisol could be to blame.

Cortisol is your body’s primary stress hormone, and while it’s essential for survival, chronically high cortisol = faster aging, more inflammation, belly fat, poor sleep, and burnout.

Good news: you can regulate your cortisol naturally and it all starts with your morning habits, movement, food, and recovery routines.

Here’s your cortisol cheat sheet 👇

🌤 Morning Routines That Balance Cortisol (Not Spike It)

DO:
✅ Get outside in sunlight within 30–60 mins of waking (even if cloudy)
✅ Hydrate with minerals (salt, lemon water, electrolytes)
✅ Eat within 1 hour of waking, especially protein + healthy carbs
✅ Take 5 mins of stillness (deep breaths, journaling, or nature walk)

DON’T:
❌ Skip breakfast + go straight to coffee
❌ Wake to your phone & scroll immediately
❌ Work out hard fasted (unless you’re well-adapted)

 

🍳 Cortisol-Friendly Foods to Start Your Day

  • 🥚 Eggs + avo + sourdough

  • 🍚 Overnight oats with chia & berries

  • 🍠 Sweet potato + turkey sausage + spinach

  • 🍓 Greek yogurt (or coconut yogurt) + granola + collagen

  • 🍗 Chicken + rice + broccolini (yes, for breakfast)

✨ Add magnesium-rich foods (spinach, pumpkin seeds, cacao) and omega-3s to reduce inflammation.

 

🧘‍♀️ The Right Kind of Movement

When cortisol is high, more stress (HIIT, overtraining) = more imbalance.

Best for balance:

  • Zone 2 cardio (walking, cycling, low incline treadmill)

  • Strength training 2–4x/week (keep it moderate)

  • Pilates, yoga, mobility

  • Evening stretching or breathwork

Bonus: Try movement outdoors for added sunlight and nervous system support.

 

💊 Supplements That May Help

Always consult a health professional, but here’s what’s commonly used:

  • Magnesium glycinate: calms nervous system, supports sleep

  • Ashwagandha: adaptogen that helps regulate cortisol

  • Rhodiola rosea: improves energy, reduces fatigue

  • L-theanine: smooths caffeine effects, lowers anxiety

  • Phosphatidylserine: lowers cortisol after exercise or late-day spikes

😌 Evening Habits That Wind You Down

  • Blue light blockers after sunset

  • Herbal tea (lemon balm, chamomile, reishi)

  • Legs up the wall or deep breathing

  • Gratitude journaling

  • Red light therapy (yep, it helps balance circadian rhythm!)

✅ Bottom Line

Your cortisol rhythm influences everything, mood, metabolism, immunity, and how fast you age. But it is something you can support, daily.

Balance cortisol → feel calm, focused, energised, and age slower.

It starts with your morning and ends with your wind-down.

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