How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright

If you're feeling exhausted but still pushing through, this episode is for you. I'm joined by Marina Wright, functional nutrition practitioner and author of The Cortisol Reset Plan, to explore what your stress symptoms are really trying to tell you. We talk about how chronic stress affects the body and brain, why cortisol isn't the enemy, and how small, compassionate shifts in nutrition, lifestyle, and nervous system regulation can help you rebuild resilience from the inside out.

In this episode, you'll learn:

• Why stress isn't always bad, and how resilience depends on recovery
• The difference between high and low cortisol symptoms (and why many people experience both)
• How ultra-processed foods, blood sugar swings, and circadian disruption add hidden stress to the body
• Simple nutrition and lifestyle shifts that support cortisol balance without perfectionism
• Why healing from burnout requires both physical and nervous system support

About the Guest:

Marina Wright is a functional nutrition practitioner, health coach, and author of The Cortisol Reset Plan. She helps people build resilience to physical and psychological stress to support lasting physical, mental, and emotional wellbeing. Marina bridges science and holistic healing, translating complex research into simple, sustainable daily habits that empower people to feel better without overwhelm.

Connect with Marina:

• Book: The Cortisol Reset Plan: https://www.harpercollins.com/products/the-cortisol-reset-plan-marina-wright?variant=43106558869538
• Website: https://www.marinawright.com/
• Instagram: https://www.instagram.com/marinawrightwellness/
• TikTok: https://www.tiktok.com/@marinawrightwellness

00:00 Introduction to Stress and Cortisol 04:01 Symptoms of Chronic Stress 14:00 High vs. Low Cortisol Symptoms 16:53 Strategies to Manage Stress 23:41 Nutritional Tips for Reducing Stress 36:27 Five Steps to Reduce Stress and Improve Health 37:27 Balancing Blood Sugar for Better Health 42:24 Regulating Your Circadian Rhythm 51:08 Exercise and Nervous System Regulation 52:48 Conclusion and Final Thoughts

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Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within.

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Want more?

👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me

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Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead

Disclaimer

All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.