The Stress and Cortisol Hacks Most People Completely Ignore

When most women think about stress management, the usual tips come to mind: exercise it out, meditate, have a glass of wine, try to sleep better. Some even swear by bubble baths, binge-watching reality TV, or stress-cleaning the pantry at 10 p.m. (hey, no judgment). All of those can help in their own way. But if you’re in the peri-to-post wellness season, your body’s relationship with stress is shifting and it takes a little more strategy.

What many people don’t realize is that cortisol - the body’s main stress hormone - starts in the brain. Your outlook, your daily rhythms, even your first choices in the morning all influence whether your body prepares for fight-or-flight or for calm and balance.

Here are a few of the most overlooked hacks that can make a big difference:

1. Get sunlight in the morning
Natural light tells your body it’s daytime, helping regulate your cortisol rhythm so it peaks when it should (early in the day) and tapers off at night. This simple step can improve sleep, energy, and mood.

2. Hydrate before coffee
Many of us reach for caffeine first thing, but your body actually needs hydration to support cortisol’s natural morning rise. Try drinking water or electrolytes before your coffee, or wait a little while before that first cup. It helps your system wake up naturally.

3. Eat foods that support hormone balance
Whole foods rich in protein, fiber, and healthy fats help stabilize blood sugar and prevent cortisol spikes. On the flip side, processed foods and excess sugar can send cortisol on a rollercoaster that leaves you drained and craving more.

4. Mindset matters most
This one is easy to overlook, but it may be the most powerful hack of all. How you perceive your daily stress tells your body whether it should brace for a fight or relax into safety. A positive, resilient mindset, combined with practical strategies, helps regulate cortisol and sets the tone for how your body responds to everything else.

Why this matters
When cortisol is balanced, you feel calmer, sleep better, have more energy, and see less stress-related weight gain. When it’s not, you may feel anxious, wired but tired, and stuck in cycles of cravings and belly fat.

The good news? Small, intentional habits can reset that rhythm and bring you back into balance.

And if you’re ready to put these hacks into practice but want some guidance, join me for the 5-Day Cortisol Reset happening August 18–22. It’s a chance to experience my coaching program for yourself, with a special focus on managing cortisol through food, movement, and mindset. Click here to learn more.

Why Stress is the Real Reason You’re Not Losing Weight

A topic that comes up frequently among my midlife clients is how stress affects weight loss. Stress can seriously mess with your progress. The good news is understanding it can help you stay on track.

Stress releases a hormone called cortisol, which isn't necessarily a bad thing in short bursts. However, when you're stressed all the time, cortisol levels stay high, which can lead to weight gain, especially around your belly. It's like your body is preparing for a long-term emergency, storing fat as a survival mechanism.

High cortisol makes you crave junk food, those sugary, high-calorie treats that are hard to resist. Not only do these cravings add extra calories, but cortisol also signals your body to store more fat, particularly in the belly area. This combination makes it harder to lose belly fat, which is linked to health problems like heart disease and diabetes.

Stress eating is a real struggle many of us face. When we're feeling overwhelmed, it's easy to reach for comfort foods, often sugary and high-calorie options that momentarily make us feel better. Unfortunately, this habit only adds to the problem, contributing to weight gain and making it even harder to manage our health and wellness goals.

By understanding how stress impacts our bodies, we can start making small changes to break the cycle and support our weight loss efforts.

• Mindful Eating:  Try mindful eating. Pay attention to what you eat and how much. This can help you avoid stress-eating. 
• Regular Exercise:  Exercise regularly. It lowers cortisol and boosts your mood. Even 30 minutes a day can help. 
• Relaxation Techniques:  Use relaxation techniques like yoga or meditation. They help reduce stress and lower cortisol. 

One of my clients managed her stress and saw amazing weight loss results. She focused on exercise and mindful eating. When she came to me, she was struggling with low thyroid function. What she didn't realize was that she wasn't really eating the right foods for her goals and overall health. This was causing her stress hormone to elevate and affect her thyroid. Once we set her custom macros and she was eating MORE, her thyroid function improved and she began to see progress.

Got questions about stress and weight loss? Ask away! 

Remember, managing stress is key to losing weight. Take control of your stress and weight loss journey. Join my coaching program for personalized support. Click here to learn more.