The Stress and Cortisol Hacks Most People Completely Ignore

When most women think about stress management, the usual tips come to mind: exercise it out, meditate, have a glass of wine, try to sleep better. Some even swear by bubble baths, binge-watching reality TV, or stress-cleaning the pantry at 10 p.m. (hey, no judgment). All of those can help in their own way. But if you’re in the peri-to-post wellness season, your body’s relationship with stress is shifting and it takes a little more strategy.

What many people don’t realize is that cortisol - the body’s main stress hormone - starts in the brain. Your outlook, your daily rhythms, even your first choices in the morning all influence whether your body prepares for fight-or-flight or for calm and balance.

Here are a few of the most overlooked hacks that can make a big difference:

1. Get sunlight in the morning
Natural light tells your body it’s daytime, helping regulate your cortisol rhythm so it peaks when it should (early in the day) and tapers off at night. This simple step can improve sleep, energy, and mood.

2. Hydrate before coffee
Many of us reach for caffeine first thing, but your body actually needs hydration to support cortisol’s natural morning rise. Try drinking water or electrolytes before your coffee, or wait a little while before that first cup. It helps your system wake up naturally.

3. Eat foods that support hormone balance
Whole foods rich in protein, fiber, and healthy fats help stabilize blood sugar and prevent cortisol spikes. On the flip side, processed foods and excess sugar can send cortisol on a rollercoaster that leaves you drained and craving more.

4. Mindset matters most
This one is easy to overlook, but it may be the most powerful hack of all. How you perceive your daily stress tells your body whether it should brace for a fight or relax into safety. A positive, resilient mindset, combined with practical strategies, helps regulate cortisol and sets the tone for how your body responds to everything else.

Why this matters
When cortisol is balanced, you feel calmer, sleep better, have more energy, and see less stress-related weight gain. When it’s not, you may feel anxious, wired but tired, and stuck in cycles of cravings and belly fat.

The good news? Small, intentional habits can reset that rhythm and bring you back into balance.

And if you’re ready to put these hacks into practice but want some guidance, join me for the 5-Day Cortisol Reset happening August 18–22. It’s a chance to experience my coaching program for yourself, with a special focus on managing cortisol through food, movement, and mindset. Click here to learn more.

Meet Cortisol: Your New Frenemy After 40

If you’ve been feeling more anxious, wired at night but dragging all day, or watching belly fat creep in even when you’re eating healthy, you’re not imagining it. Something is shifting and for many women in perimenopause and menopause, that something is cortisol.

Let’s break it down.

What Happens in the Peri-to-Post Transition
As estrogen and progesterone levels begin to decline, the body’s stress response changes. Progesterone, in particular, is known as a calming hormone. It plays a big role in keeping cortisol (your main stress hormone) in check. But when progesterone drops, the body often leans harder on cortisol to manage energy, blood sugar, and inflammation.

Estrogen also has a hand in regulating your nervous system. So as it fluctuates, things like sleep, mood, and temperature regulation can all feel disrupted. This adds more stress on the body and the cycle continues.

What That Feels Like

• Waking up between 2 and 4 a.m. and not being able to fall back asleep

• Feeling “tired but wired” all day

• Gaining weight, especially around your middle

• Experiencing more mood swings, brain fog, or anxiety

• Noticing hot flashes and fatigue get worse when you’re under more stress

If any of that sounds familiar, you’re not alone. These are common symptoms that show up when cortisol is elevated or out of rhythm. And the tricky part is, most women are still being told to just eat less and move more, which can actually make things worse.

What You Can Do
In this season of life, managing cortisol becomes just as important as managing calories or workouts. In fact, it’s the key to everything else working.

That’s why my coaching focuses on:

• Smart workouts that support metabolism without overtraining

• Blood sugar balance through whole food nutrition and intermittent fasting

• Recovery and hydration with tools like magnesium, sleep support, and active rest

• Consistency over perfection so you can sustain results without burnout

When you learn to work with your hormones and nervous system, everything starts to shift. Energy improves. Sleep becomes more restorative. Fat loss gets easier. And you feel like yourself again.

Curious what it’s like to work with a coach who actually gets what your body is going through?

Join me for the 5-Day Cortisol Reset, August 18–22. It's a chance to try my proven coaching program with a special focus on managing cortisol in the peri-to-post wellness season.

You'll learn how to:

• Regulate cortisol and feel calm, clear, and in control

• Cut cravings and increase steady energy

• Build strength with short, effective workouts

• Reduce stress-related weight gain

• Feel empowered with a plan that supports your hormones and your lifestyle

Learn more and register here!

How to Build a Day That Supports Your Hormones (Without Overhauling Your Life)

Some days, things just click and you don’t even realize it until later.

Not long ago, I finished the day feeling calm, satisfied, and surprisingly energized. No crashes, no cravings, no mid-afternoon slump. That’s when it hit me…I had built a day that was super supportive of my hormones, especially cortisol.

And the best part? It wasn’t anything extreme.

Here’s what that day looked like and how you can build your own:

☀️ Morning light + movement: Start your day with a short walk outside if you can. Morning sunlight helps regulate cortisol and gently wakes up your body’s natural rhythm (bonus: it supports better sleep later too).

💪 Strength workout (not stress overload): A 30 minute strength session can go a long way. It helps build muscle and supports healthy hormones without overtaxing your system the way long cardio sessions might. This is a core part of the plan I follow...and coach.

🥤Hydration before caffeine: Yes, coffee still happens, but water with minerals comes first. It rehydrates your body after sleep and helps reduce the cortisol spike that can come from going straight to caffeine.

🍽️ Protein-forward meals: Build your meals around protein and fiber. This keeps blood sugar stable, helps control cravings, and supports steady energy. Grazing on snacky carbs all day? That’s what throws your hormones off track.

⏱️ Fasting window (with intention): If you practice intermittent fasting, be sure to break your fast with a nourishing, balanced meal. The timing matters, but so does what you eat and how much. Under-eating can backfire in midlife.

🧘‍♀️ Downtime matters: Little pockets of rest throughout the day help calm your nervous system and keep cortisol in check. Even five minutes without your phone or to-do list can make a difference.

The truth is, you don’t need a perfect routine. But you can build small habits into your day that support your hormones and help your body feel safe, strong, and steady.

When you do? That’s when things start working again.

P.S. Interested in more information on how I structure my days for hormone support? Click here to see my program,

A Summer Night at Maine’s Only Water Ski Show

If you’re looking for a one-of-a-kind summer night in southern Maine, I’ve got a new favorite to add to your list. On one of the hottest days this summer, we headed up to Sanford to catch the Maine Attraction Water Ski Show Team, the only water ski show team in the entire state. 

They perform for free every Thursday in July at Number One Pond, and while we took the advice to get there early, so did everyone else. We just barely snagged a parking spot and a seat on the wall lining the pond. That seating area is probably the length of a football field, with a center platform for the announcer and show performers. At the far end is the main dock where the skiers launch, prep, and perform some of the larger dance routines.

We brought a blanket from home and picked up sandwiches from Ceres Bakery in Portsmouth to enjoy while we waited for the show to start. There was a nice breeze and the trees lining the pond helped block the sun, making it surprisingly comfortable. A food truck was parked near the main stage if you wanted to grab something on the spot.

The pre-show began 30 minutes before the main event and featured local talent of all ages. One highlight was a dad and his three year old daughter pulling off some impressive strength poses right there in the water.

Then the main show began and it truly transformed the pond into a stage. Skiers flipped, swiveled, and even “barefooted” across the water. There were pyramids of 12 people (yes, 12), including an all-female pyramid, and synchronized dance routines on two massive floating platforms.

The theme this summer? A tongue-in-cheek “Water Skiing with the Stars” competition, complete with Mario, McDreamy, Karen the Real Housewife, and a sparkly Taylor Swift all vying for the coveted buoy ball trophy. The costumes were colorful, glittery, and full of character.

It was funny, impressive, and so different from your typical Thursday night. If you’re local or visiting Maine in July, I highly recommend checking it out. Bring a blanket, a picnic, some bug spray, and your sense of adventure.

Garden Fresh and Summer-Ready: My Go-To Cucumber Pineapple Smoothie

There’s something extra satisfying about blending up a smoothie with ingredients straight from your own backyard. This week I picked the very first cucumber from our garden — a milestone moment for this garden newbie! It felt like summer in a glass when I paired it with frozen pineapple, a little fresh mint, and my favorite vanilla protein.

Here’s the recipe so you can try it too!

🌱 Cucumber Pineapple Smoothie

Ingredients:

• 1/2 cup fresh cucumber*

• 1 cup frozen pineapple

• 1/2 frozen banana

• 1/2 cup water

• Juice of 1/2 lime

• Fresh mint (optional — I used some from the garden!)

• Handful of ice

• 1 tablespoon ground flax seeds

• 1 scoop vanilla FASTer Way protein powder

Instructions: Add everything to a blender and blend until smooth. Pour into your favorite glass or insulated cup and enjoy in the sunshine!

This one’s refreshing, fiber-rich, and packed with nutrients that support digestion and hormone balance - all while tasting like a treat.

Want more recipes like this? Download my FREE Smoothie Recipe Guide here.

*I left the peel on the cucumber for an extra boost of fiber (and less fuss!).