Waking up tired but wired at night? Carrying weight around your midsection that won't budge? Feeling anxious or overwhelmed by small tasks? These aren't just "signs of aging"—they are classic signs of cortisol dysregulation.
The Double Edged Sword
Cortisol is necessary. It wakes us up in the morning and helps us handle acute stress. But in our modern, always-on world, our cortisol switch is often stuck in the "ON" position.
In perimenopause, progesterone (your calming hormone) drops. Progesterone used to buffer the effects of cortisol. Without it, you feel stress more intensely, and its physical effects are amplified.
Cortisol Belly
Visceral fat (belly fat) has four times more cortisol receptors than fat elsewhere on the body. When cortisol is high, it specifically directs fat storage to your abdomen. This is a survival mechanism, but it's one we no longer need.
3 Ways to Lower Cortisol Today
- Morning Sunlight: Get 10 minutes of light in your eyes within an hour of waking to set your circadian rhythm.
- Slow Down Workouts: Swap HIIT for walking or strength training. High intensity can spike cortisol further.
- Box Breathing: Breathe in for 4, hold for 4, out for 4, hold for 4. Do this for 2 minutes to instantly switch off the fight-or-flight response.
Food As Medicine
Stabilizing blood sugar is key. Every time your blood sugar crashes, cortisol spikes to bring it back up. Eating balanced meals with protein, fat, and fiber every 3-4 hours keeps cortisol calm and happy.
Get the recipes that balance your hormones.
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