*You Can’t Get Your Hormones "Balanced" Until You Balance This

So many patients I see complain of the same things: fatigue, weight gain, aching muscles, brain fog, lack of energy, insomnia, feeling exhausted, unmotivated, burned-out, and even depressed. 

I’ve taken informal, non-scientific, surveys of women 40-60 years of age, and almost every individual had at least one of these symptoms without explanation.

If it happens in your 40’s or 50’s, these symptoms might be attributed to declining hormones (estrogen, progesterone, and testosterone). But sometimes, even restoring these hormones to the level you had in your 20’s gives only a slight improvement in your energy levels and vitality. 

It leaves you wondering, “What am I missing?”

Well for many of us in the hectic modern world we live in, it’s overwhelming stress and our lifestyle trying to keep up. It puts our body into a constant fight-or-flight mode, raising cortisol to abnormally sustained levels, with no respite or reprieve. It leads to weight gain and exhaustion. Even boosting your thyroid won’t help. 

Often called the “stress hormone,” cortisol isn’t inherently bad—it plays a vital role in helping you wake up, stay energized, reduce inflammation, and respond to challenges. But when it’s out of sync—whether from chronic stress, poor sleep, or unhealthy habits—it can wreak havoc on your entire hormonal system, leaving you feeling fatigued, irritable, and far from your best self.

Cortisol operates on a natural 24-hour cycle, peaking in the morning to energize you and gradually tapering off at night to allow restful sleep. When this rhythm is disrupted, it not only affects your mood and energy but can also throw other hormones like insulin, thyroid, and sex hormones out of balance.

Balancing cortisol and regulating insulin levels are key to maintaining overall health, energy, and hormonal balance. Here are evidence-based strategies to help support a normal 24-hour cortisol cycle and improve insulin regulation:

Balancing Cortisol:

1. Optimize Your Sleep Routine:

a. Maintain a consistent sleep schedule, possibly going to bed earlier and waking up earlier than you have been. 

b. Ensure 7-9 hours of quality sleep in a dark, cool, and quiet environment.

c. Avoid blue light exposure (phones, tablets) at least 1-2 hours before bed.

2. Reduce Chronic Stress:

a. Spend time in prayer or meditation, or read uplifting, affirmative material.

b. Incorporate relaxation techniques such as progressive muscle relaxation and breathing exercises.

c. Incorporate breaks in your workday. Stand up and move a little every 20-30 minutes if working at a desk.

d. Take days off work. 

e. Set boundaries on what you are responsible for, and things that are not really your problem.

f. If a relationship is stressing you out, it’s up to you to find a solution.

g. If your job is costing you your health, look for ways to change your working life, even if it means learning new skills or taking a financial setback to get to a healthier place in the long run. 

h. Don’t feel the need to control every situation. Chill out. 

3. Exercise Wisely:

a. Include strength (resistance) training to improve insulin sensitivity.

b. Take a walk 15-20 minutes outdoors.

c. Avoid high-intensity workouts late at night, as they can spike cortisol.

d. Incorporate gentle evening stretches and self-care to signal relaxation.

4. Nutritional Support:

a. Eat balanced meals with lean protein, healthy fats, and fiber.

b. Focus on whole, unprocessed foods 

c. Include cortisol-supportive foods like avocados, nuts, and omega-3-rich fish.

d. Avoid caffeine or alcohol before bedtime; they disrupt cortisol rhythms.

e. Avoid heavy meals close to bedtime to optimize overnight blood sugar regulation.

f. Drink plenty of water throughout the day. Strive for ½ ounce per pound body weight per day. 

5. Natural Light Exposure:

a. Get morning sunlight exposure to signal cortisol awakening and regulate circadian rhythm.

b. Minimize bright artificial light in the evening to support melatonin production.

6. Vitamins and Supplements:

Note, not everyone needs supplements but they can be part of a therapeutic approach for people with more significant symptoms. Consult your physician or healthcare provider. 

a. Bedtime: Magnesium glycinate 

b. Morning: Methyl-Folate 15mg (Vitamin B9), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B12 (Cobalamin), methyl-folate, Electrolytes (Potassium, Sodium), Vitamin C.

c. Adequate intake of Zinc, Vitamin D, Omega-3 fatty acids in the diet, supplemented if necessary.

d. Glutathione (IV gives maximum effect)

7. Boost Feel-Good hormones: 

a. Oxytocin, endorphins, serotonin, and dopamine help to offset and balance cortisol effects. Activities like singing, praying, hugging, meditating, physical intimacy, exercising, playing a musical instrument, reading poetry, looking at the sunset, looking at the stars, or spending time in nature all boost these serene hormones.

When it comes to hormones, don’t forget cortisol. 💪✨ What do you do to manage stress and regulate cortisol? Let me know in the comments!