It’s Time to Make Time For Yourself!

If you’re constantly in go-go-go mode, your body stays “ON” When you are always ON- Cortisol levels spike and lead to unwanted issues- Little to no energy is certainly one- Sound familiar? You wake up early, juggle a busy schedule, and push through the day with very little time or energy for you, let alone anyone or anything else.

But here’s the truth: It’s time to hit pause and prioritize yourself. 💖 You and your well-being matter. Just a few small shifts in your daily routine & lifestyle can have a powerful impact and get you feeling vibrant and energized again! 🌿✨

Regulating the nervous system- comes down to parasympathetic and sympathetic which is your fight or flight response. If you are “ON”all day long- you won’t have healthy levels of cortisol which can cause a lot of hormonal & low energy issues. Too much cortisol can cause adrenal fatigue and lead to weight gain, puffy face, muscle weakness, feeling stressed - It can really throw your body off.

Common Symptoms - Fatigue, Digestive issues, Feeling wired by sleepy, Sleeplessness, Hormonal imbalance, Weight gain, Brain fog, Irritable/ angry, High blood pressure, Puffy face-aka moon face, Muscle weakness, Anxiety or racing thoughts and overall stress and low energy.

Cortisol is our Stress Hormone - so even if you don’t Feel “Stressed” Your body may be stressed from either not getting nutrients, minerals, the correct rest to repair, or may have too much overall stress in the body. Our Hormones are chemical messengers that affect our mental, physical and emotional health.

The Goal is to get Cortisol levels down because they are probably too high right now if you have any of the above symptoms and it can throw your circadian rhythm off.

Here are some easy natural ways to work on really bringing hormones back into balance.

You don’t have to do everything at once but the more consistent you are, the better.

Work to get a solid Morning Routine and Evening Routine down that work for you!

☀️Morning Routine: Energize & Balance Cortisol

🫶1. Hydration First Thing (Within 10 Minutes of Waking) *Very Important to drink water first before food or other drinks.

Drink: 16-20 oz of filtered water with a pinch of sea salt and or juice from half a lemon. [Salt should be Himalayan or Baja Gold- Get rid of your Table Salt-it is heavily processed. The salts I recommend have natural minerals which our body need to properly hydrate]

*Increase your Daily Water intake-Drink as much as you can- Up to 1 gallon a day is huge. Work to at least get 8 glasses. Flush the toxins- Water helps your body in so many ways and our body needs so much water at a cellular level for everything to properly function. Water, tea and fruit count for daily water intake.

Why: Hydrates cells after sleep, supports adrenal function, replenishes electrolytes, and kick-starts metabolism.

🫶 2. Morning Light Exposure (Within 30 Minutes of Waking)

Spend 10-15 minutes outside in natural sunlight or sit near a window, look out at the land & take in God’s natural beauty. [Some may think this is silly but- Remember how your circadian rhythm works- Your body wakes up with light- If you aren’t getting light, it can throw your body off- your body naturally has a CAR [ Cortisol awakening response in the morning so you want that in the morning and then you want your body to bring cortisol levels down later and into the evening] Red Light Therapy Lamps are also an option. Or if you are an early riser and off to work before the sun peaks - try to see if you can take a 5-10 min break when the Sun is up and just step out or sit outside for the few minutes you do have.]

Why: Regulates circadian rhythm, boosts serotonin (precursor to melatonin), and naturally raises cortisol in the morning.

🫶3. Morning Mindfulness (5-10 Minutes) [You can do this while getting your Morning Sunlight in :)]

Breathwork - Deep Breathing (3 deep breaths in through nose, out through mouth. Box breathing is also another way) Gratitude, Journaling, Prayer & Meditation

Why: Reduces morning anxiety and stabilizes cortisol levels. Think about how we rarely use our full lung capacity- Studies show we only use about 21-50% of our full capacity- The Presence of oxygen is the absence of disease.-Per Gary Brecka You can do Breathwork anywhere :)

🫶4. Nourishing Breakfast (Within 60 Minutes of Waking)

Key: Focus on Protein, healthy fats, and fiber to stabilize blood sugar and prevent cortisol spikes.

Meal Suggestions:

Scrambled eggs cooked in avocado oil + half an avocado

Overnight oats with chia seeds, almond butter, and fresh berries

Smoothie: spinach, unsweetened almond milk, protein powder (clean ingredients), chia/flax seeds, and a handful of berries

🫶5. Move The Body Gentle Movement (15-20 Minutes)

Options: Stretching, Yoga, 10 squats, Wall sits, Planks, A brisk walk, or light bodyweight exercises. [When your cortisol is high, you just want light movement, no high interesting because that adds more stress to the body and the goal is to bring the levels down right now before introducing heavy training again]

Why: Increases blood flow, improves mood, and prevents cortisol from spiking too high.

Side Note *Get your Lymphatic System working good- You can do Dry brushing, Lymphatic massage, Rebounding if you have a trampoline or if you don’t just very light jumps to shake your body and tap on your lymphatic points. This can be done at any time.

Notes: You never want to start your Morning with Sugar and You Never want to go straight to Caffeine first thing before Hydrating the body with Water first. When we sleep we become dehydrated so water first thing is VERY Important :) Sugar first thing can mess with your cortisol levels as a spike in blood sugar followed by a drop can trigger to produce more cortisol and all of that can lead to energy crashes. Limiting overall sugar is huge for hormones and overall health. Fill the body with nutritional food first & drink plenty of water first. - This can be tricky at times when your hormones are off because our body often craves those two things- Don’t let your body take control lol- It’s Mind over Matter. Maybe put a sticky note on the coffee maker that says- “Water first before Coffee”, or have your Breakfast prepared the night before so you know what you will eat first thing vs allowing the cravings to take over.

🚫 Food to Avoid:

*Refined sugars (donuts, sugary cereals, any sugar snacks)

*Processed foods (Anything processed needs to be limited or removed from diet)

*Fried foods or Fast foods. (Try to eat Whole Foods & as many home cooked meals as possible)

*Processed carbs (white bread, pastries) and staying away from Gluten

*Skipping breakfast (raises cortisol further and insulin which causes weight gain) -If your body is fasting that is the exception but you have to be full of nutrients before your body will be ready to fast. Not everyone is good for fasting.

🫶 6. Toxin Reduction (Some studies show that we are hit with over 300 Toxins before we even leave the house, And come across thousands of all different toxins in the day that disrupt our endocrine system along with- Yes our Cortisol levels!)

Water: Use a high-quality water filter ( Berkey, Aquasan, Reverse osmosis, Mountain Valley Spring water ).

Coffee: If you drink coffee, wait until after breakfast (not on an empty stomach). Use organic coffee to avoid pesticides. {And I can go into more detail on what to watch out for with Plastics but that's another discussion}.

Personal Care: Switch to non-toxic products (free from parabens, phthalates, and synthetic fragrances). It’s important to think about what is going On and IN the body because it all can play a role in your hormones.

🌙 Evening Plan: Calm, Restore & Lower Cortisol- Set yourself an alarm to remind you to start getting your body Ready for Rest. Have a routine to start finding ways to calm your body- The key is to Activate your parasympathetic state. As the sun goes down, so should our lights inside. Turn off overhead lights- anything above eye level needs to be off, so your body can naturally produce melatonin. When all bright lights are on- it can truly mess with our Hormones- So much can :) And if you have a lot of things out of whack right now, these are the easier things to do to help your body heal and get back in sync. You make melatonin in response to darkness, you make cortisol in response to light.

🫶 1. Dinner (3 Hours Before Bed)

🔑 Aim for a balanced meal with protein, complex carbs, and healthy fats to aid serotonin production and stable blood sugar.

Meal Suggestions Examples:

Grilled salmon + roasted sweet potatoes + steamed broccoli

Quinoa bowl with lentils, avocado, and roasted veggies

Grass-fed beef stir-fry with brown rice and mixed greens

🚫 Avoid:

Caffeine after 2 PM

Alcohol (disrupts cortisol and sleep quality)

High-sugar desserts close to bedtime. If you have something sweet it should be in the afternoon.

🫶2. Light Movement After Dinner (10-15 Minutes)

Gentle walk or light stretching to support digestion and cortisol regulation. 10 Squats are great!

A nice walk outside is also great for the body & great for the soul- especially a beautiful day.

🫶 3. Screen Time Reduction (1-2 Hours Before Bed)

🚫 Why Limit Screens: Blue light from phones, TVs, and computers disrupts melatonin production. Studies are showing how badly it is throwing testosterone off as well.

Tips: Use blue light-blocking glasses if you must use devices.

Replace screens with reading, journaling, or listening to calming music. Try to start with just limiting it 15 mins, then 20, then 45 mins before bed. It can truly make a difference. [Remember- we make melatonin in response to darkness- If we have lights in our eyes it absolutely throws things off]

🫶 4. Create a Calming Environment (1-2 Hours Before Bed)

Lighting: Dim the lights; consider using Himalayan salt lamps or red lights, candles are okay but should be beeswax, no fragrance so it will not mess with your endocrine system.

Aromatherapy: Use essential oils like lavender, chamomile, or cedarwood in a diffuser.

Tidy Space: A clutter-free environment promotes relaxation. Have things prepared for the next day so you aren’t rushing around in the morning trying to get things done and spiking cortisol.

Detox Bath - Getting hot water and Epsom salt with Baking Soda, essential oils can really calm the body. Get in, relax and have quiet time for yourself. These are great 2-3x a week.i

🫶 5. Pre-Bed Hydration & Supplements (30 Minutes Before Bed)

💧 Drink: Organic Herbal tea (chamomile, lemon balm, or mint) to calm the nervous system.

💊Supplements to Consider:

*Magnesium Glycinate (200-400 mg): Promotes relaxation and supports adrenal health. [This is one of my Favorite supplements to take! Most everyone is magnesium deficient and that can cause a lot of issues, energy is one.

*Ashwagandha: An adaptogen that helps lower cortisol (consult your healthcare provider).

Key: *Always be cautious in the supplements you purchase- so many are filled with fillers and are not good quality.

🫶 6. Parasympathetic Activation Techniques (20 Minutes Before Bed)

Breathwork: Practice box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec).

Meditation: Use guided sleep meditations via apps like Insight Timer or Calm.

Gratitude Journaling: Write down 3 things you're grateful for.

🫶 7. Toxin Removal from Bedroom

Air Quality: Use an air purifier (like a HEPA filter) and open windows for fresh air.

Bedding: Choose organic sheets and wash with non-toxic detergent.

EMF Reduction: Turn off Wi-Fi or keep devices out of the bedroom.

🫶 8. Optimal Rest - Truly getting a good night of res for your body is one of the Most important things we can do- It sounds so silly but science absolutely shows that when you get -Good Solid Rest- your body is more refreshed and ready to go, Lack of sleep spikes cortisol so Aim for 7-9 hours. And try to get to bed by 10:00pm or at least be in bed well before midnight. When you stay up later- you are only hurting yourself & further confusing your body.

🌿 Why This List Works:

* Stabilizes cortisol with balanced blood sugar and nutrient-rich meals- Too often we just don’t make time to put the right foods in our body, I get it- We get busy and it's hard, but with focus on these steps you can remember to get great nutrition in that fuels the body.

* Promotes natural cortisol rhythm with morning light and evening darkness- As silly as it sounds, this is absolutely what our body needs to properly function- a great evening routine with plenty of rest and a nice morning routine to get cortisol back on track.

* Calms the nervous system through mindfulness, breathwork and routine.

* Supports detoxification by reducing environmental toxins- Our body has to detox so much in one day so by removing the small toxins that you can easily do, doing detox baths, dry brushing etc and start eating healthy all help the body from running on overload to push out toxins.

* Enhances hydration, which is crucial for adrenal function and energy. Even mild dehydration can cause a release in our stress hormones which can trigger anxiety, stress or just low energy. That Cortisol sure does work a LOT in our body so it’s a great idea to really find these ways to get back to balanced levels.

If you end up not finding success, I personally Love the DUTCH test- It’s a complete hormone test to show all levels and takes a deeper dive into what might be going on and adding supplements can certainly help as well since it is hard to get all nutrients in from the food we eat anymore since the lands and solid are depleted.

Being as Consistent as possible is key to making great changes :) It’s okay to have a bad day or two and fall off track- We’re humans, so that happens- Just remind yourself to get back to the plan the next day.

Lastly-

Give yourself some Grace- It’s okay to now feel okay all of the time. Our bodies have so much to do in a day and it can take a toll on hormones over time, but the great thing is that You are wanting to take action to feel better and get to a healthy you- And that is the best thing you can do!

This is a LOT of information however- this is great to really study in the next few weeks and work to create small habits for some great changes.If you can set aside time for You so you can have some peace and quiet that is huge! Just sit quietly and breathe, stretch, take a bath, go get a massage, etc. Those all truly help calm the body which is internally calming the high cortisol.

🌿 Top Natural Supplements for Cortisol & Energy Support

🌙 Magnesium (for stress relief and better sleep)

• Magnesium Glycinate: Calms the nervous system and improves sleep quality.

• Magnesium Citrate: Supports relaxation but may also aid digestion.

🧘‍♀️ Adaptogens (Help balance cortisol and improve stress response)

• Ashwagandha: Calms stress, lowers cortisol, and improves sleep.

• Rhodiola Rosea: Enhances endurance, reduces fatigue, and supports mental clarity.

• Holy Basil (Tulsi): Balances stress hormones and improves mood.

• Siberian Ginseng: Boosts energy and helps the body adapt to stress.

⚡️ Energy-Boosting Nutrients

• B Vitamins (especially B12 & B6): Crucial for energy production and adrenal health.

• Vitamin C: Reduces stress-induced cortisol and supports adrenal function.

• CoQ10: Enhances cellular energy and combats fatigue.

• Iron: Helps with energy if you’re deficient (check levels before supplementing).

💦 Other Helpful Supplements

• L-Theanine: Promotes relaxation without drowsiness, helping regulate cortisol.

• Phosphatidylserine: Lowers elevated cortisol and improves cognitive function.

• Omega-3 Fatty Acids: Reduces inflammation and helps manage cortisol.

• Cordyceps (Mushroom Extract): Boosts energy and helps with physical endurance.

• Vitamin D3 + K2: Supports energy and immune function.

🥥 Bonus: Electrolytes & Hydration

• Electrolyte Powders (without added sugars): Can boost energy, especially if you’re dehydrated.

• Coconut Water: Natural hydration with electrolytes.

Creatine is widely known for its benefits in improving strength and exercise performance, but it also plays a valuable role in supporting cortisol regulation and energy levels beyond the gym. Here’s how it works:

🧠 How Creatine Helps with Cortisol and Energy

⚡️ 1. Creatine increases the production of adenosine triphosphate (ATP) — your body’s primary energy source. With more ATP, your cells have the energy needed to function better, reducing feelings of fatigue.

• This improved energy production can help prevent the exhaustion often caused by chronic stress and elevated cortisol levels.

🧘‍♀️ 2. Reduces Stress-Induced Cortisol Response

• Studies show creatine supplementation can lower cortisol spikes after physical and mental stress.

• By moderating cortisol, creatine can help your body recover faster and handle daily stress more effectively.

🧠 3. Supports Brain Energy and Mood

• The brain uses a lot of energy, and creatine helps keep it fueled.

• Improved brain energy can lead to better focus, mood, and mental clarity, reducing the mental fatigue that stress causes.

• Some research suggests creatine may even help with symptoms of depression, which can be linked to cortisol imbalances.

🏋️‍♂️ 4. Improves Exercise Recovery

• Exercise can raise cortisol, especially with intense or prolonged workouts.

• Creatine helps speed up recovery and lessen the cortisol response to exercise, allowing for consistent workouts without added stress.

🌿 Bottom Line:

Creatine doesn’t just help athletes — it can be a natural tool for improving energy, reducing stress-induced cortisol spikes, and enhancing mental clarity. Plus, it’s well-studied, generally safe, and can benefit anyone dealing with fatigue or chronic stress.

It’s important to remember

Everybody’s Body Is Different

If you have a dirty fish tank- You clean the tank you don’t drug the fish

So many Different things can work for different people but it all goes back to asking yourself Deep Questions to find out- What all is going on, what all toxins are hitting you on a daily basis or are you putting on or in your body. How are your morning and evening routines or do you need to implement some? How is your hydration? How is your nutrition- are you fueling your body with good food or is the food you are putting in- causing more work for your digestive system? Are you moving your body, going on any walks or getting some static stretching in at all? Do you find time to calm down and take deep breaths? Do you get enough sleep? Are there supplements that would probably help- Yes, absolutely- and it’s best to create a healthy lifestyle for the body to thrive in as well.

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