Is Stress Sabotaging Your Health? Signs You Have Too Much Cortisol—And What To Do About ItIs Stress Sabotaging Your Health? Signs You Have Too Much Cortisol—And What To Do About It
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Is Stress Sabotaging Your Health? Signs You Have Too Much Cortisol—And What To Do About It




Cortisol overload
Overwhelm....

Is Stress Sabotaging Your Health? Signs You Have Too Much Cortisol—And What To Do About It

Cortisol, often called the "stress hormone," plays a crucial role in your body. In the right amounts, it helps regulate metabolism, reduce inflammation, and support your energy levels. But when your body produces too much cortisol for too long, it can wreak havoc on your health, mindset, and weight loss goals.

Think of it like this: cortisol is meant to help you survive short-term stress, not carry the weight of everyday pressure 24/7.

Let’s dive into how to spot cortisol overload—and more importantly, what you can do to calm it down and take back control of your health.

🔍 Signs You Might Have Too Much Cortisol

If you've been struggling and can’t quite put your finger on what’s wrong, see if any of these symptoms sound familiar:

  • Persistent belly fat, even when eating well

  • Frequent wake-ups at 2–3 a.m.

  • Craving sugar, salt, or caffeine daily

  • Mood swings, irritability, or anxiety

  • Constant fatigue, even after rest

  • Trouble concentrating or “brain fog”

  • Frequent colds, flus, or slow healing

  • High blood pressure or blood sugar

  • Muscle weakness or slow strength gains

  • Missed or irregular periods (for women)

Sound familiar? You’re not alone—and you’re not broken.

💡 How to Lower Cortisol Naturally

This is where it gets empowering. You don’t need a magic pill—just consistent habits that help your body reset. And yes, this is exactly what we do inside Always On Your Side Coaching.

1. 💤 Prioritize Sleep Like It’s Medicine

Sleep is when your cortisol levels reset. Less than 7 hours? You're waking up in stress mode.

Action Steps:

  • Stick to the same bedtime and wake-up time—even on weekends

  • Wind down 30–60 minutes before bed (no screens!)

  • Use calming essential oils like lavender or cedarwood

  • Try magnesium or a guided meditation for sleep

Power of 13 Tie-in: #3 Sleep at least 8 hours every night (non-negotiable)

2. 🚶‍♀️ Move Your Body—But Don’t Overdo It

High-intensity workouts every day can actually raise cortisol. Gentle, consistent movement works better for long-term stress relief.

Action Steps:

  • Aim for a 20- to 30-minute walk daily (bonus if it's outdoors)

  • Add yoga, stretching, or tai chi a few times per week

  • Save intense workouts for 1–2 days a week max

Power of 13 Tie-ins:#2 Move every day#6 Stretch on purpose#11 Weight-bearing exercise 2x/week

3. 🥗 Balance Your Blood Sugar

Sugar crashes and caffeine spikes are cortisol triggers. Eating well = less stress.

Action Steps:

  • Eat protein at every meal (especially breakfast!)

  • Don’t skip meals—ever

  • Add fiber-rich carbs like oats, berries, or sweet potatoes

  • Cut back on coffee and soda; try herbal tea or water with lemon

Power of 13 Tie-ins:#4 Track your food and feelings#8 Include healthy fats#12 Limit white foods (sugar, salt, flour)

4. 🧘‍♀️ Create a Daily Pause Practice

Even just 2 minutes of intentional calm can reset your nervous system. Build it into your routine like brushing your teeth.

Action Steps:

  • Try box breathing (inhale 4, hold 4, exhale 4, hold 4)

  • Journal for 5 minutes to unload your brain

  • Use calming oils like frankincense, blue lotus, or vetiver

  • Say a daily mantra: “In stillness, I find clarity.”

Power of 13 Tie-in: #13 Pause and be mindful every day

5. 🛑 Say No and Mean It

Mental overload triggers physical stress. The antidote? Boundaries.

Action Steps:

  • Don’t overcommit—even to “fun” things

  • Identify one energy-draining obligation you can pause or delegate

  • Practice saying: “That doesn’t work for me right now”

Power of 13 Tie-in: #10 Create and enforce boundaries

❤️ You Don’t Have to Do This Alone

Lowering cortisol isn’t just about doing “less”—it’s about doing the right things more consistently. Inside Always On Your Side Coaching, we help you build these habits your way. It’s not one-size-fits-all. It’s personalized, doable, and proven.

📆 Let’s talk through what’s going on in your body and brain—book your $25 Discovery Session today:👉 https://www.alwaysonyoursidecoaching.com/service-page/1-1-coaching-consultation


Live a Life you Love 💜

Always On Your Side,

Coach Paris


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