Hey there, lovely souls 🌿

Let’s have a real chat—about something that might be quietly running the show behind the scenes of your health, mood, sleep, and even your waistline. Her name? Cortisol. Sounds like a fancy science word (and it is), but stick with me because once I learned what cortisol does, it completely shifted the way I think about stress, hormones, and daily habits.

Grab a cup of tea, get comfy, and let’s unpack what this stress hormone is really up to—and how we, as women, can bring it back into balance naturally.

So, What Is Cortisol Anyway?

Cortisol is a hormone produced by your adrenal glands (those little guys sitting on top of your kidneys). It’s part of your body’s natural stress response, and in healthy amounts, it’s actually super helpful. It helps you wake up in the morning, gives you energy throughout the day, helps control your blood sugar, and even supports your immune system.

But here’s the deal: cortisol was designed to help us deal with short-term stress—like running from a bear or lifting a heavy object in an emergency. Not the chronic stress most of us deal with on the daily.

When stress becomes our norm? Cortisol starts to misbehave.

What Causes High Cortisol?

High cortisol is often the result of chronic stress. That could be emotional stress, physical stress, or even hidden stress your body is dealing with behind the scenes.

Here are some common triggers:

• Mental & emotional stress (hello, daily life, deadlines, and overthinking)

• Poor sleep or irregular sleep patterns

• Over-exercising or under-recovering

• Blood sugar imbalances

• Skipping meals or extreme dieting

• Too much caffeine

• Inflammation or underlying illness

• Exposure to toxins (chemicals in food, cleaners, cosmetics, etc.)

In my own journey, I noticed my cortisol was out of whack when I was sleeping less, drinking more coffee than water, and constantly feeling like I was in “go-go-go” mode. Even when I was resting, my brain didn’t get the memo.

How Does High Cortisol Affect the Body?

Too much cortisol for too long can mess with so many systems in your body. It’s like the overbearing boss that just won’t clock out.

Here’s how it can show up:

• Fatigue or wired-but-tired feeling

• Weight gain, especially around the belly

• Weakened immune system

• Digestive issues

• Brain fog and forgetfulness

• Anxiety or mood swings

• Poor sleep or waking up at 3 AM wide awake

When cortisol is constantly high, it drains your body—literally and emotionally. It’s like always living in “survival mode,” and your body starts to conserve energy (and store fat) like you're prepping for a famine.

Cortisol & Women’s Hormones: The Hormonal Tug-of-War

Now, let’s talk about how high cortisol messes with our hormones.

When cortisol levels rise, your body shuffles resources to prioritize stress hormones over reproductive hormones. Why? Because your body thinks it’s in danger, and survival comes first—baby-making takes a back seat.

This can lead to:

• Irregular periods

• PMS or more intense symptoms

• Low libido

• Estrogen dominance or low progesterone

• Thyroid imbalances

• Infertility struggles

• High cholesterol

• Blood sugar problems

• And more

It’s wild how one hormone being out of balance can throw off the whole symphony, right?

Signs You Might Have High Cortisol (Especially in Women)

You don’t need a lab coat to know when something feels “off.” Some common signs of elevated cortisol in women include:

• Feeling wired but exhausted

• Trouble falling or staying asleep

• Cravings for sugar or salty snacks

• Gaining weight around the midsection

• Irregular or painful cycles

• Increased anxiety, irritability, or even mild depression

• Thinning hair or skin changes

• Low libido

• Increased sensitivity to stress

• Cholesterol problems

• Blood sugar problems 

If you’re nodding your head to more than a few of these… I feel you. I’ve been there too.

How to Naturally Lower Cortisol & Find Your Chill Again

The good news? There are so many gentle, effective ways to support your body and lower cortisol naturally. Here’s what helped me and what I recommend to my girlfriends (and now, you 💛):

🌙 1. Prioritize Sleep

Seriously. Aim for 7–9 hours of quality sleep. Try winding down with herbal tea, magnesium, and no screens an hour before bed. Getting the right amount of sleep is so important for our bodies to run right.

🥦 2. Eat Balanced Meals (Don’t Skip!)

Stable blood sugar = stable cortisol. Think protein, healthy fats, and fiber-rich carbs. Don’t let yourself get hangry—it spikes cortisol!

🧘‍♀️ 3. Move Gently

Swap intense workouts for yoga, walks in nature, or stretching. Exercise is good, but too much can raise cortisol even more.

☕ 4. Cut Back on Caffeine

I love coffee too, but if you’re jittery or anxious, try switching to green tea or herbal coffee alternatives.

🌿 5. Adaptogens Can Help

Herbs like ashwagandha, holy basil, and rhodiola can help your body adapt to stress. Always check with your doctor or naturopath.

🌞 6. Get Outside

Sunshine helps regulate your circadian rhythm (sleep/wake cycle), which helps regulate cortisol. Even 10 minutes makes a difference.

✨ 7. Say No to Overload

Protect your peace. Don’t be afraid to set boundaries and say no to things that drain you. Your nervous system will thank you.

📔 8. Journal, Meditate, Breathe

Mindfulness practices like journaling, breathwork, and meditation are powerful tools. Even 5 minutes a day can shift your stress response.

🧼 9. Reduce Toxin Exposure

Switch to natural cleaning products, skincare, and avoid processed foods where possible—many hidden toxins act as stressors on the body.

Final Thoughts: You Deserve Balance, Not Burnout

If there’s one thing I’ve learned on my own healing journey, it’s that you don’t have to live in survival mode. Our bodies are wise and resilient—and when we support them, they respond beautifully.

So if you’re feeling frazzled, tired, or just not yourself, consider that cortisol might be playing a role. With small, mindful shifts, you can bring things back into balance and feel like you again.

You are not meant to run on fumes. You are meant to feel grounded, energized, and at peace.

Take a deep breath. You’ve got this.

Be sure to grab my Affordable Cortisol-Lowering Weekly Meal Plan to help you on your journey. 

With love and calm vibes,
Patricia 💖