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Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Simple strategies to reduce your body's stress hormone today

Dr. Kate Lyzenga-Dean
Copyright drkateld/Instagram

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.


This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

Healthy Diet Nutrition. Beautiful Smiling Young Woman Holding Fish Oil Pill In Hand. Closeup Of Happy Girl Taking Capsule With Cod Liver Oil, Omega-3. Vitamin And Dietary Supplements. High ResolutionShutterstock

The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

vitamins in store

Shutterstock

Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

Ashwagandha / Aswaganda OR Indian Ginseng is an Ayurveda medicine in stem and powder form. Isolated on plain background. selective focusShutterstock

Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

Doctor talking to patient in officeShutterstock

While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

More For You

Dr. Kate Lyzenga-Dean
Copyright drkateld/Instagram

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

Pouring Cream into a Cup of CoffeeShutterstock

While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

Healthy Diet Nutrition. Beautiful Smiling Young Woman Holding Fish Oil Pill In Hand. Closeup Of Happy Girl Taking Capsule With Cod Liver Oil, Omega-3. Vitamin And Dietary Supplements. High ResolutionShutterstock

The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

vitamins in store

Shutterstock

Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

Ashwagandha / Aswaganda OR Indian Ginseng is an Ayurveda medicine in stem and powder form. Isolated on plain background. selective focusShutterstock

Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

Doctor,,Patient,hospital,medical,healthShutterstock

Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

Doctor talking to patient in officeShutterstock

While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Thoughtful blonde woman with a mess in her head
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.


I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.

Stress Is Your Survival Mechanism

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Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.

Short-Term Stress Could Be Good…

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In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.

...But Chronic Stress Can Be Devastating

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Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.

Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:

Practice Deep Breathing: Calming the Nervous System

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Why It Lowers Stress:

Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.

Tip:

  • Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.

How to Do It:

  • Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.

Get Moving: The Stress-Relieving Power of Exercise

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Why It Lowers Stress:

Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.

Tip:

  • Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.

How to Do It:

  • Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.

Try Meditation: Cultivating Mindfulness and Peace

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Why It Lowers Stress:

Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.

Tip:

  • Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.

How to Do It:

  • Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.

Spend Time in Nature: Nature’s Stress Relief

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Why It Lowers Stress:

Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.

Tip:

  • Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.

How to Do It:

  • Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

Nutrition for Calm

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How to Do It:

The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.

Tip:

  • Try these foods:
    • Fatty fish (salmon, mackerel) for omega-3s.
    • Leafy greens for magnesium.
    • Dark chocolate (70% cocoa or higher) for antioxidants.

How to Do It::

  • Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.

Practice Gratitude: Reframing Your Perspective

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How to Do It:

Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.

Tip:

  • Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.

How to Do It:

  • Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.

Aromatherapy: Harnessing the Power of Scents

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Why It Lowers Stress:

Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.

Tip:

  • Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.

How to Do It:

  • Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

Social Support: The Stress-Relieving Power of Connection

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How It Lowers Stress:

Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.

Tip:

  • Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.

How to Do It:

  • Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.

Conclusion: Small Steps for Immediate Stress Relief

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Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Stress Relief Doesn’t Have to Be Complicated

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Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post she details exactly what you should do in order to achieve a major glow up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.


Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

Optimize Sleep

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Manage Stress

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Lastly, she recommends moving your body daily. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback

As an expert in weight loss and hormones, I have spent the last four years helping thousands of women balance hormones and lose weight as they go through perimenopause and menopause. I have 20 years of experience in traditional medicine, additional training in functional medicine, additional certifications in lifestyle medicine, and health and wellness coaching. But more importantly, I have dedicated my entire practice to helping women navigate these changes because this is the most underserved time in a woman's health journey and makes a huge impact on the way they feel and age.


There are five main hormonal imbalances that impact women as they go through perimenopause that directly impact their ability to lose weight. Many of my patients are frustrated because the things that they did in their 20s and 30s no longer work to allow them to control the scale after the age of 35. This is very disheartening, and so by understanding hormone balance, what's happening in your body, and ways to address and heal the root cause, women are empowered to control the scale at any age.

Here are the 5 Hormone Imbalances, the symptoms, and some treatments for each:

1. Adrenal Fatigue Caused by Chronic Stress and a High Demand Lifestyle

Sarah A. GibsonCopyright Sarah A. Gibson

  • Low energy/fatigue
  • Mid-afternoon crash
  • Difficulty falling asleep at night
  • Difficulty staying asleep/3 am waking with mind racing and can't fall back asleep
  • Brain fog: difficulty with concentration, memory, recall
  • Excess weight around the middle
  • Difficulty losing weight
  • Feeling anxious or irritable.

Treatment: With adrenal fatigue people can feel chronically stressed. Some of the things you can do yourself to help with this imbalance is to focus on stress management techniques like meditation, yoga, walks in nature and to work on regulating your sleep.

2. Sex Hormone Imbalance

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

Estrogen Dominance

  • Mood issues: anxiety, irritability
  • Heavy periods
  • Clotting with menstrual bleeding
  • Dense breast tissue
  • Mood swings
  • Fatigue
  • Difficulty falling asleep and staying asleep.

Low sex hormones

  • Hot flashes
  • Night sweats
  • Low libido
  • Difficulty climaxing
  • Low muscle mass.

Treatment: You should talk to your medical provider to see if HRT is needed and right for you, but stress and adrenal fatigue will deplete progesterone supplies, so just managing these will naturally increase your progesterone levels, which is the calming hormone and will allow your sex hormones to balance out a little.

3. Vitamin D Deficiency

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  • Low energy
  • Mood disturbance: depression, anxiety
  • Inflammation
  • Brain fog
  • Hormone imbalance
  • Difficulty maintaining a healthy weight
  • Higher risk for cardiovascular disease and osteoporosis.

Treatment: Patients should get labs done to check their vitamin D levels. You want your levels to be between 60 and 80. If they're not, a vitamin D supplement can help, although sometimes a prescription is needed to increase your serum level. Meanwhile, make sure you are getting enough sunlight, which will increase your vitamin D levels.

4. Thyroid Dysfunction

Sarah A. GibsonCopyright Sarah A. Gibson

  • Thermodysregulation (feeling cold or hot all of the time)
  • Brittle hair and nails
  • Dry skin
  • Fatigue
  • Low energy
  • Heart palpitations
  • Anxiety
  • Excessive sweating
  • Difficulty sleeping.

Treatment: Thyroid dysfunction can often be a methylation issue, so make sure to talk to a doctor and get labs done. But one thing you can do is include more selenium in your diet. One example of this would be eating two Brazil nuts daily to provide selenium that will support thyroid health. I also often recommend methylated B vitamins as an additional supplement.

5. Insulin Resistance

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  • Abdominal fat
  • Fatigue/low energy
  • Slow metabolism (can't lose weight even if you starve yourself)
  • Gain weight very easily
  • Can lead to prediabetes and diabetes.

Treatment: Again, make sure to talk to your doctor but along with that, what you eat can make a difference.

Eating fiber and protein to stabilize your blood sugar is going to be your top lifestyle hack here.

Focus on eating 4 to 5 smaller meals per day spaced about three hours apart, focusing on 20 to 30 g of protein each time you eat and adding in 5 to 10 g of fiber each time you eat as well. This will stabilize blood sugar which will help to reverse insulin resistance.

The Impact of Stress

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Every high-functioning female deals with stress on a constant basis. The problem is that stress was meant to be just a short-term response! And when we are younger, we can handle the chronic demand for additional cortisol. However, as we begin to go through perimenopause, our bodies become more sensitive. Our adrenal glands can't keep up with the high demand, and we start to experience symptoms like worsening anxiety, brain fog, and irritability. The reason for this is that the adrenal gland has to produce more than just cortisol; when it gets fatigued, we end up hormonal imbalances.

You Can Transform Your Health and Thrive

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I have many high-functioning women who are clients and don't understand why they are suddenly struggling with symptoms since their lifestyle has always been high-stress. My client, LaTonya, was a busy mom with two teenage twins, had gotten her PhD, and was the CEO of a busy company. She had been working with a personal trainer doing intense workouts for eight months prior to working with me. We diagnosed her hormone imbalances, switched her daily routine, added in medications and supplements to heal her body, and focused on hitting her nutrition goals. In just six months, she was down over 50 pounds and thriving in her busy schedule.

I have thousands of stories of women who have gotten transformational results. Every single day, our team celebrates these wins and highlights the impact that we've had on women's lives.

Nutrition Strategies for Hormone Balance

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At our practice, we teach "food freedom," where no foods are off-limits. Instead, we help clients focus on hitting protein and fiber goals to fill in dietary gaps.

Fiber-rich foods

Vegetables and whole grains contain fiber, which balances blood sugar, controls hunger hormones, and even promotes healthy estrogen levels.

Examples of fiber-rich foods include:

Whole Grains: Oats, brown rice, and quinoa aid digestion and provide sustained energy.

Fruits: Apples (with skin), berries (raspberries, blackberries, strawberries), and pears improve digestion and offer antioxidants.

Vegetables: Broccoli, Brussels sprouts, and carrots enhance digestion and provide essential nutrients.

Legumes: Lentils, chickpeas, and black beans are high in fiber and protein.

Nuts and Seeds: Chia seeds, flaxseeds, and almonds are packed with fiber and healthy fats.

Protein-Rich Foods

Protein is broken down into amino acids, which are the building blocks for so many things our bodies need, including making brain chemicals (neurotransmitters), building hormones, and repairing lean muscle.

Examples of Protein-Rich Foods Include:

Animal Sources: Chicken breast, salmon, and eggs are high in protein and essential amino acids.

Dairy: Greek yogurt, cottage cheese, and milk offer balanced protein and calcium.

Legumes: Lentils, chickpeas, and black beans provide protein and fiber, ideal for vegetarian diets.

Nuts and Seeds: Almonds, pumpkin seeds, and peanuts are rich in protein and healthy fats.

Soy Products: Tofu, tempeh, and edamame are versatile, protein-rich plant-based options.

Food rich in Vitamin D

Vitamin D is essential for so many functions in our body, yet most of us are deficient in it! Vitamin D helps regulate healthy weight, decrease inflammation, stabilize mood, prevent osteoporosis, and protect against cardiovascular disease.

Examples of Foods rich in Vitamin D Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D

Fortified Foods: Fortified milk, orange juice, and cereals help meet daily vitamin D needs.

Egg Yolks: Eggs provide a modest amount of vitamin D and essential nutrients.

Mushrooms: Some varieties, like shiitake and maitake, contain vitamin D, especially when exposed to sunlight.

Omega-3 Fatty Acids

Omega 3 fatty acids help reduce inflammation and improve both brain health and heart health.

Examples of Omega-3 Fatty Acid-Rich Foods Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s and provide high-quality protein.

Chia Seeds: Packed with omega-3s, they can be easily added to smoothies, yogurt, or oatmeal.

Flaxseeds: High in omega-3s, they can be ground and incorporated into various dishes, such as baked goods or cereals.

Walnuts: A convenient snack option, rich in omega-3s and beneficial fats.

Hydration

Staying well-hydrated helps manage symptoms like bloating and dryness.

Tips for Staying Hydrated Include:

Water: Aim to drink at least 8 glasses (64 ounces) of water daily. Carry a reusable water bottle to ensure you're drinking throughout the day.

Hydrating Foods: Incorporate water-rich foods into your diet, such as cucumbers, watermelon, oranges, and strawberries, which can contribute to overall hydration.

Herbal Teas: Herbal teas like chamomile or peppermint can be a soothing way to increase fluid intake without caffeine, which can sometimes exacerbate dehydration.

Limit Dehydrating Beverages: Reduce consumption of caffeinated and alcoholic beverages, as they can lead to dehydration. If you do consume them, balance them with additional water intake.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Exercise Strategies for Hormone Balance

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Strengthen your muscles

As women age and hormone levels change, we lose lean muscle (which is called sarcopenia). This causes our metabolism to slow down because muscle burns almost twice as many calories as fat does, so when we lose muscle mass, we burn fewer calories.

Another reason this is so important is that we are at risk for changes in balance and mobility as we age (as a woman, you don't want to be the one who has "fallen and can't get up!")

A simple way to combat this is to incorporate lifting weights for 20 minutes 3 times per week. And if you are just starting out, you can do this right in your living room by using exercises like squats, push ups, and overhead press. This protects lean muscle and can prevent that loss of muscle.

Move your body

Just as it is important to strengthen your muscles, it is important to move your body. As we age, our activity level can decrease, which causes weight gain. Therefore, by focusing on daily movements, we continue to burn calories the same way we did when we were younger!

Easy strategies include:

  • Trying to hit step goals! You can track daily steps and slowly increase over time to get to a goal of 10,000 steps daily.
  • Incorporate flexibility movements that also build lean muscle, like yoga and Pilates.
  • Even just developing a simple daily stretching routine can help your balance and mobility as you age.
  • Focus on simple habits.

As we age, our bodies become more sensitive to daily fluctuations. For example, you may notice that it is more difficult to recover from a night of terrible sleep. By focusing on simple habits and staying consistent, you can develop a pattern that sets your body up for success.

Exercise plays a critical role in managing menopause symptoms by:

Reducing Hot Flashes: Regular aerobic exercise can help lower the frequency and severity of hot flashes.

Improving Mood: Exercise boosts endorphin levels, helping to manage mood swings and anxiety.

Enhancing Sleep Quality: Physical activity promotes better sleep patterns.

Maintaining Bone Density: Weight-bearing exercises like walking and strength training prevent bone loss.

Supporting Weight Management: Regular physical activity helps in maintaining a healthy weight, reducing the risk of associated health issues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Common Mistakes to Avoid

Sarah A. GibsonCopyright Sarah A. Gibson

The two biggest mistakes that women make when trying to lose weight after the age of 40 are:

  1. Starving themselves
  2. Over-exercising.

Prioritize Nutrition: Many women starve themselves and restrict entire food groups in order to move the scale. This causes the metabolism to slow down and burn fewer calories, making it even harder to lose weight. Focusing on foods that include protein and fiber is just one of the important parts of nutrition. Another is eating more consistently throughout the day to communicate with the body that there is a consistent source of energy and it can burn more calories.

Limit exercises that increase cortisol, like running, HIIT, and intense workouts, especially during the hormone balancing and healing part of your perimenopause journey, but listen to your body. If you incorporate things like walking, cycling, or swimming for aerobic health, start with short periods of time and see how your energy levels are the next day.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Is Your Weight Gain Hormonal?

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It's very important for women to talk with their medical provider, but one easy way to determine hormonal weight gain is by following the simple at-home tip:

Measuring Waist to Hip Ratio.

  1. Start by measuring your waist at its smallest point.
  2. Then, measure your hips at their widest point.
  3. Divide WAIST / HIP
  4. If that number is LESS than 0.8, your weight gain is not likely due to hormone imbalance.
  5. However, if that number is 0.8 or GREATER, you likely have hormone imbalances that must be addressed first to manage the scale.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Finding Your Path to Balance and Health

Sarah A. GibsonCopyright Sarah A. Gibson

Unfortunately, hormone imbalance is very complicated and is dependent on each specific person. There isn't a one-size-fits-all approach that works for everyone. Most women are doing the lifestyle things that they are told to do and not seeing results, and it's because they don't know exactly what's happening in their bodies.

Once you have a diagnosis and a clearly outlined plan to be able to address the root cause and heal your body, it becomes much easier to develop lifestyle habits that not only balance hormones, but also reverse symptoms.

Weight gain is just a symptom of something deeper happening in your body. The most important thing is to align yourself with a medical provider or specialist who will listen to you and help you through this time. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight and keep it off? Your hormones might be getting in the way, according to an expert. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally "cracked the code" to cortisol and adopted certain habits that helped her keep her hormones under control. In a new post, she reveals that she lost 30 and healed her gut after making a few changes. "Here are the 5 things I stopped doing to lose weight after I found out I had High Cortisol," she writes in the Instagram video caption.

She Stopped HIIT Workouts

You might have heard that high-intensity interval training is an effective method for fat loss. However, if you are hormonal, it might be doing more harm than good. Hard HIIT workouts- when your body has high cortisol every intense workout you do is releasing more cortisol, causing further inflammation in the body," says Amanda in her post.

RELATED: Coach Reveals 5 Signs You Are Losing Weight (Even If the Scale Isn't Budging)

She Stopped Under Eating

Many people assume that in order to lose weight, you need to eat less, but it's possible you aren't eating enough, either. "Eating too few calories" is a bad habit, per Amanda. "When you don't have enough protein and calories, your body will go into starvation mode, halting your metabolism!" she says.

She Stopped Going to Bed at Midnight

Another unhealthy habit? Not getting enough sleep. "Going to bed at midnight" is something Amanda stopped doing. "The body won't heal if you aren't sleeping enough hours! Cortisol also helps coordinate your sleep cycles!" she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Stopped Dehydrating

Another bad habit she ditched? "Not drinking enough water," she says. "This will allow your body to remove the cortisol and return to a healthy balance. Increasing your water consumption is vital to cortisol health." According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

She Quit Skipping Vitamins

She also made sure to get all her nutrients. "Skipping Vitamins and supplements" is the final habit she gave up. "Your body is in a state of emergency. The correct supplements can aid your gut and heal your body," she writes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.