Spoiler Alert: It's all of the stuff you already know you should do.

You probably don’t need a special stress supplement, hormones, cleanse, device or meditation program to fix your cortisol (+ other hormones) levels or feel better.

Hormones are a trend. A current scapegoat for all things unpleasant. Risks, benefits and research are not fully explained. Many providers have themselves been brainwashed by a few too many "anti-aging" seminars. What is a kernel of truth - women's hormones (perimenopause and effects of contraceptives) recommendations have been egregiously mishandled - has been expanded into a one-size fits all snake oil diffuser.

Yes, synthetic hormones are probably very bad for us (unplanned pregnancy isn't great, either) and yes, the risks of replacement were mis-presented and falsely extrapolated to bio-identical versions. Yes, they can be LIFE CHANGING for many people.

But they are not a cure-all.

Combine this with the fact that influencers looking to make a quick buck have hijacked health as something that is sold in a bottle or exclusive to their "program". Many people touting themselves as "hormone experts" are doing so based on vibes, or slightly better but still inadequate - a 30 day online program.

People keep chasing easy “solutions” that cost more and carry greater risk, while ignoring the simple, no-risk habits that could make a bigger impact on their overall health.

A Note on Regular Supplements: There are several beneficial evidence-based supplements many people would benefit from. They are not fancy or crazy blends containing a mythological root from some remote geographical location or specific organs from a ruminant animal (which btw are a bad idea). They can usually be purchased at Costco. Consult your functional medicine provider or make an appointment with Performance Health to go over ACTUAL evidence-based supplements based on your health history. We won’t try to sell you a sketchy white label product with out name on it.

Once you have done most of the below - you can talk to a functional provider about supplements that can support specific issues like methylation, high cortisol, adrenal fatigue, etc. These should almost always be treated as short term treatments, not solutions.

A Note on Symtoms: Always have new or worsening symptoms evaluated before assuming its a lifestyle issue. Yes, it is usually lifestyle and sometimes hormones - but for things like extreme fatigue, more nefarious disease processes should always be reasonably ruled out first.

Functional Self-Care: Core Daily Practices

Health depends on the steady regulation of four basic systems: sleep, nutrition, movement, and stress response. These influence hormones such as cortisol, insulin, melatonin, thyroid hormones, and sex hormones, which affect energy, weight, mood, and immunity.

1. Sleep

Poor or irregular sleep raises evening cortisol, increases insulin resistance, lowers testosterone and growth hormone, and disrupts appetite signals. Restorative sleep resets these hormones and supports recovery.

Practical steps

• Important first step - Ask yourself "is it possible that I have sleep apnea?" (Large chest, short neck, snoring, waking up gasping". If so - see a provider. At Performance Health we can arrange a home sleep study when likelihood is high. Sleep apnea is horrendous for overall health and - we can improve symtoms sometimes without a machine.

• Maintain 7–9 hours of sleep nightly with a consistent bedtime and wake time.

• Keep the room cool (65–68°F), dark, and quiet.

• Dim lights and avoid phones or computers for one hour before bed – minimum.

• Stop caffeine at least eight hours before bedtime; avoid alcohol as a “sleep aid.”

• Get natural light exposure within 30 minutes of waking to stabilize your daily cortisol and melatonin rhythm.

2. Nutrition

Whole, minimally processed foods lower inflammation, stabilize blood sugar, and support hormone balance. Frequent spikes in insulin and cortisol from processed food lead to fatigue and fat storage.

Practical steps

• See your primary care provider regularly or make an appointment with Performance Health to evaluate your blood levels of things like iron, B vitamins and vitamin D.

• Base meals on lean proteins (fish, poultry, eggs), vegetables, fruits, nuts, and healthy fats such as olive or avocado oil.

• Aim for about 1.2–1.6 g of protein per kilogram of body weight per day. Your body needs protein to make essential neurotransmitters.

• Finish eating at least two hours before bed - no, you don't gain fat but it can interfere with your sleep and hormone cycle.

• Hydrate with roughly half an ounce of water per pound of body weight daily.

• Choose high-fiber carbohydrates (berries, beans, oats, quinoa) and limit added sugars.

• Keep caffeine earlier in the day to avoid cortisol disruption.

3. Stress Regulation

Persistent stress maintains high cortisol and suppresses thyroid and sex hormone production. Over time this causes low energy, poor focus, and abdominal weight gain. Regular down-regulation of the stress response restores balance.

Practical steps

• Practice 10 minutes of slow breathing, meditation, prayer, or quiet reflection daily. If you feel like you don’t have time, deep breathe for 5 minutes during your daily commutes.

• Use light physical activity (walking, stretching, yoga) to release tension.

• Keep social contact - conversation and connection lower stress hormones. If you are averse to social contact, this will only improve through gradual desensitization.

• Write briefly each evening about three things that went well to reduce rumination.

• Protect time and attention by limiting unnecessary noise, news, and digital overload.

• Actively control thought patterns – “are these thoughts helpful” and “have I given this legitimate worry too much of my time today” and “will worry help or have I already done what I can do?”

4. Physical Activity

Movement improves insulin sensitivity, lowers baseline cortisol, increases serotonin and dopamine, and boosts growth hormone release during sleep. Inactivity promotes metabolic dysfunction.

Practical steps

• Accumulate at least 150 minutes of moderate activity per week (e.g., brisk walking) or 75 minutes of vigorous activity.

• Include strength training two or more times weekly.

• Move briefly every hour - standing or walking for two minutes improves circulation and metabolism.

• Allow rest days to prevent overtraining and cortisol elevation.

• Spend time outdoors when possible for vitamin D and circadian health.

• Yes, everyone has time for 30 minutes of exercise.

5. Consistency

Small, repeatable habits create the largest long-term effects.

• Be objective with yourself - Did you really not have any healthier food options? Did you really not have time to do 30 minutes of exercise today?

• Focus on gradual improvements in sleep, food choices, stress control, and activity.

• Re-evaluate every few weeks by noticing changes in energy, digestion, mood, and recovery.

Disclaimer

This information is educational and not a substitute for personalized medical care. Discuss any major changes in diet, exercise, or supplements with your licensed healthcare provider.