Thank you for taking the Metabolic Type Quiz
Cortisol is often described simply as the stress hormone, but its role is much broader than that. It helps regulate blood sugar, influences how and where fat is stored, affects sleep and energy patterns, and communicates closely with the thyroid and reproductive hormones.
When cortisol becomes dysregulated, the effects can show up in ways that do not immediately look like stress. Weight can become harder to shift, particularly around the middle. Sleep may become lighter or more disrupted, and energy can feel inconsistent across the day.
We’ve matched you with the right supplements
This is something I see frequently in clinic.
Women arrive feeling frustrated because they are eating well, exercising and trying to take care of themselves, yet their body no longer responds in the way it once did. Blood tests may come back as normal, but they still feel far from their best.
When cortisol patterns are out of balance, the body tends to prioritise survival over efficiency. Fat storage becomes easier than fat burning, cravings for quick energy foods may increase, and sleep and energy rhythms can become unsettled.
A few simple adjustments can also help stabilise cortisol levels over time.
Slow exercise only
Walking, swimming, yoga, Pilates and QiGong. Even moderate intensity cardio raises cortisol. Build your exercise habits around movement that calms rather than spikes your stress response.
Spend time outside
Aim for 45 to 60 minutes of outdoor walking daily. Being in nature has been shown to reduce cortisol by over 10 per cent.
Take a moment to breathe before eating
Digestion is strongly influenced by the nervous system. When we are stressed or rushing, the body diverts resources away from digestion and towards the muscles as part of the fight-or-flight response. Taking a minute or two before meals to slow the breath helps shift the body into a rest and digest state, allowing digestive enzymes and stomach acid to work more effectively.
Prepare protein in ways that support digestion
Marinating meat or fish in lemon juice or vinegar before cooking begins to break down protein fibres before they reach the digestive system. Slow cooking methods such as stewing or braising can also make protein easier to digest. For nuts, seeds and pulses, soaking them before cooking improves how well they are tolerated.
