The Female Health Solution Podcast 740. How To Balance Cortisol For Better Energy, Mood and Sleep
Cortisol often gets a bad rap, but it’s actually essential. Produced by the adrenal glands, cortisol helps wake you up, energize your mornings, and regulate your stress response throughout the day. It should peak mid-morning and slowly taper off by night. But stress, caffeine, poor sleep, and even late-night workouts can throw off this rhythm.
If you can’t get up in the morning or hit that afternoon slump, chances are your cortisol is off. Let’s talk about some ways to get it back on track:
You can’t out-supplement bad sleep. If you’re not in bed by 10 p.m., you’re missing your hormonal “golden hour”—a critical window when your body detoxifies, regenerates, and resets cortisol patterns for the next day. Poor sleep disrupts this process, making your system more sensitive and reactive.
Sleep tips:
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Power down by 9:30 p.m.
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Avoid intense workouts after 7 p.m.
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Skip screens and opt for a relaxing bedtime routine.
The food you eat—and when you eat it—impacts your cortisol response. One of the simplest ways to stabilize your system is by eating complete nutrients: protein, fat, and carbs in balanced amounts throughout the day. Most women are not eating enough protein! Shoot for 30+ grams of protein per meal.
Morning strategy: Eat a high protein meal within an hour of waking up—even if it’s small. Not hungry in the morning? That’s a sign your cortisol might be off.
Throughout the day:
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Eat regularly (don’t skip meals).
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Include stress-friendly carbs (yes, carbs!) to support insulin balance.
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Focus on high protein foods
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Avoid extreme diets that aren’t tailored to female physiology.
Needing three cups of coffee just to function? Or winding down every night with a glass (or two) of wine? That’s a signal your nervous system is relying too much on external crutches. Instead, we want your body to naturally produce energy and relax without chemical prompts.
The goal: Not to eliminate these completely, but to shift toward choice over dependence.
Supplements can help—but only when the foundation is solid. That’s why I love my Adrenal Balance Tincture, packed with adaptogens that modulate your stress response. But remember: even the best herbs won’t help if you’re sleeping 4 hours a night and living on caffeine.
Finally, don’t forget to play. Engaging in a hobby like painting or gardening activates your brain’s creative centers, which helps balance your mood and enhance resilience. Add the fun back into your day—your cortisol will thank you.
🎉 Join the Free 5-Day Adrenal Repair!We’re launching a Free 5-Day Adrenal Repair —designed specifically to improve your cortisol response. It’s not restrictive. And it’s packed with strategies to help you feel calmer, more energized, and less reactive to everyday stress.
✅ Real food
✅ Morning & Evening routines
✅ Daily guidance ✅ No judgment ✅ Big shifts in just 5 days