5 Tips for Reducing Stress and Balancing Cortisol & Hormones after 35

Here are some tips and small changes I have made that have made a huge difference in my health, and have given me the added benefit of unintentional and easy weight loss.  

This is relevant If you are a female in perimenopause or a male on a health and stress reduction journey, it is incredibly important to listen to your body and learn how to hear the feedback.

Listen to what might be stressing your body out and learning how to regulate and balance your cortisol and hormones.

1. No coffee first thing in the morning on an empty stomach.
   My body simply did not like all of the acid on an empty stomach.  Besides the jitters, this was contributing to overall cortisol craziness and while coffee is generally a remedy to help us wake up, drinking coffee on an empty stomach can impair glucose tolerance, which is your body’s ability to control blood sugar levels.  What has really worked for me is waiting to have coffee until after my workout and combining it with a true breakfast of proteins and healthy carbs and fats.
2. Not setting my alarm before 6-7am and going to sleep by 10pm.  
   Getting the right amount of sleep for your chronotype is essential.  To figure out your chronotype, think about your sleeping preferences, energy levels throughout the day, meal timing, and other facets of your circadian rhythm. While these types can give you a general idea of your ideal schedule, there will always be variations from person to person.  Take this quiz to find out more about your personal chronotype. (https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/)
3. No more intermittent fasting daily.  
   It’s likely too stressful for your body on a continual basis.  Although I’m still not very hungry when I wake up, my body needs the nutrients.  While I’m in a balancing cortisol mode, eating 30 grams of protein to start the day has definitely been an excellent adjustment for my body.  My body performs better in every way.  Literally my body has said “thank you” to me, it's obvious all of these things were stressing it out
4. No HIIT workouts daily.  It’s just too much.  
   This is a huge mental adjustment for me, and still challenging.  I always feel like if I’m not killing myself at the gym or soaking in sweat, I am not working out enough.  It’s not true.  Break the cycle.  Give your body rest days.  This is for women who are perimenopausal but also for men who may be overworking out after 30 years old.
5. Enjoy some healthy fats and some collagen protein in your coffee.  
   Click here for the Vital proteins if you’d like to try it. #amazonaffiliate

Remember, everyone’s body and biogenetics are different.  I encourage you to listen to yours.  Experiment and see what works best for you.  Signs that these could be a better strategy include cortisol imbalance, unexplained weight gain or inability to lose weight, stomach and digestion issues and low energy where you struggle to feel rested even after a night of sleep or consistent insomnia.