Steph’s 5 Favorite Ways to Naturally Lower Cortisol
A few years ago, if you had asked me how stressed I was, I probably would have laughed and said, "Aren't we all?". Maybe I would have told you about a typical day in the life of a LEOW and mom running their own business and we would have laughed together 😂
I was raising kids, working, serving at church, trying to stay healthy, keeping up with life, and doing what so many women do every day... pushing through.
What I didn't realize was how much that constant stress was affecting my body. As I've gotten a bit older, I've gotten a lot wiser.
I wasn't having panic attacks or obvious signs that something was wrong. Instead, it looked like waking up tired, craving sugar when I knew I wasn't hungry, feeling overwhelmed by things that normally wouldn't bother me, and wondering why I felt so exhausted even when life was going well. I would snap at my sweet babies or get frustrated with my ever supportive husband.
Looking back, I can see that my body was asking for support.
Cortisol gets a bad reputation these days, but it's actually an important hormone. You need cortisol. It's what helps you wake up in the morning, respond to challenges, and get through your day.
The problem isn't cortisol.
The problem is when stress becomes your normal and your body never gets a chance to recover. We can't just run on cortisol for our entire lives.
These are five things that have made the biggest difference for me:
1) Why Morning Light Changed More Than I Expected
This one sounds almost too simple.
Getting outside within the first hour of waking up has become one of my favorite habits. Even if it's just a few minutes while I'm drinking my coffee or walking through the neighborhood.
Morning sunlight helps regulate your natural cortisol rhythm. Cortisol is supposed to be highest in the morning and gradually decline throughout the day. When that rhythm gets disrupted, sleep, energy, cravings, and mood often follow.
I also love pairing morning light with movement!
Not punishment workouts. Movement.
Some days that's a walk. Some days it's stretching. Some days it's one of my favorite workouts through my Fitness & Wellness programs.
*Note: I'm not a BODi coach anymore but I still use their workouts. You can check out the current deals HERE and use my code STEPHANIEN1BODI for 15% off.
Regardless of what movement you choose, I've learned that consistency lowers stress far more effectively than intensity.
2) Start Your Mind Before the World Starts It For You
One of the biggest changes I've made is protecting my mornings.
For years, my day started with notifications.
Emails.
Texts.
Social media.
Everyone else's needs.
Now I try to spend at least a few minutes filling my own cup first. I connect with the Lord, take my morning nootropics, and lean into personal development.
I use GrowthDay almost every morning. Sometimes it's a journal prompt. Sometimes it's a quick training. Sometimes it's just a reminder of who I want to be that day.
I've noticed that when my mind feels calmer, my body follows.
Stress doesn't always start in our schedules. Sometimes it starts in our thoughts.
3) Eat Like Someone Who Wants Stable Energy
I used to think pre-workout counted as breakfast.
Spoiler alert: it doesn't 😂🙈
For years I would run on caffeine and willpower until lunch, then wonder why I was crashing, craving sugar, and feeling anxious.
Now I prioritize protein first thing in the morning.
Nothing fancy.
Just enough protein to support blood sugar, energy, and hormone balance.
That one change alone has helped me feel more steady throughout the day.
Less crashing.
Less snacking.
Less feeling like I need another cup of caffine just to function.
4) Support Your Body Instead of Fighting It
This is where supplements have become such a valuable tool for me.
Not because they're magic, but because they help fill gaps that most of us have.
✨ My morning nootropics are everything. I never miss a day. If you know me in person you know I can't stop talking about them. You can read more about Xcelerate and shop HERE.
✨ Power of 3 has become one of my non-negotiables. Between the DIM, glutathione, and xanthohumol, I've noticed improvements in my sleep, my skin, my stress resilience, and even how I feel during my cycle.
✨ I also reach for Stack 3 during more stressful seasons or when cravings start creeping back in. It helps me feel more balanced and less reactive around food. It's amazing for blood sugar and our blood sugar plays a role in everything.
If you're curious, you can read my full reviews of all products or see everything I use on my Favorites Page.
5) Rest Is Not Something You Earn
This might be the hardest lesson I've learned 💯
For a long time, I treated rest like a reward.
I could rest when everything was done.
The problem is that everything is never done. There will always be another load of laundry. Another email. Another thing on the to-do list.
Now I see rest differently.
Rest is part of the plan.
Sometimes it's reading a book.
Sometimes it's sitting outside.
Sometimes it's saying no to something I could technically fit into my schedule.
I have even been known to skip a workout for sleep now!
I've learned that when I give my body opportunities to recover, it shows up for me in ways no supplement ever could.
My Final Thoughts
If you're feeling tired, overwhelmed, wired, emotional, or like you're running on empty, I want you to know that you're not alone and you don't need a perfect routine to feel better.
You don't need to overhaul your entire life.
Start with one thing.
Take a walk in the morning.
Eat more protein.
Protect your mindset.
Support your body.
Create a little more space to breathe.
Small habits done consistently can change far more than we give them credit for.
If you're ready to learn more about how your hormones, stress, energy, and metabolism all work together, download my Free Hormone Health Guide. It's the resource I wish I had years ago.
Always cheering for you and here to help you feel you best 🫶
