It's the Little Things: Easy Ways You Can Improve your Wellbeing and Boost Productivity
Taming Cortisol – Achieving Hormonal Harmony for Peak Performance
Hey Optimisers,
Welcome back to another edition of Optimise Me, where we explore the intersection of well-being, productivity, and high performance. Today’s theme is especially important for those of us juggling work, life, and the constant demands of modern living—how to lower cortisol levels and achieve harmony with your body and hormones. I’ve been spending the last couple of weeks really focusing on how I can lower my stress levels and achieve more balance with my body, and I must say - it’s not everyday beat yourself up in order to achieve results. It’s possible to achieve without putting your wellbeing at risk.
When stress levels are high and hormones are out of balance, our ability to focus, perform, and live well suffers.
Let’s explore some powerful, research-backed strategies to support your well-being and ensure you’re operating at your highest potential.
What is Cortisol and Why Does It Matter?
Cortisol, often dubbed the "stress hormone," is critical for your body’s fight-or-flight response. But when stress becomes chronic—thanks to a non-stop stream of work deadlines, endless notifications, and an always-on digital life—your cortisol levels can remain elevated. This not only leads to emotional burnout but also disrupts the delicate balance of your hormones, leaving you fatigued, irritable, and struggling to perform at your best.
For women especially, cortisol imbalance can interfere with estrogen and progesterone, leading to everything from mood swings and weight gain to difficulty concentrating. Managing cortisol is key to protecting your productivity, creativity, and overall health.
1. Herbal Teas for Hormonal Harmony
Now I am not one for teas. I am a straight-up coffee drinker, and for the longest time, I would jest anyone who was an avid tea drinker that tea tasted like grass and dirt. I have lived long enough to eat my words - and ironically, drink my own grass and dirt.
One of the simplest, yet most effective, ways to naturally reduce cortisol levels is through the power of herbal teas, especially the non-caffeinated ones. These ancient remedies have been scientifically proven to help balance stress hormones and bring the body back into a state of calm. Here are a few that can help regulate cortisol and support hormonal health:
Chamomile Tea: Chamomile is known for its calming effects and its ability to help with insomnia and anxiety. It promotes relaxation and helps reduce stress-induced cortisol spikes.
Tulsi (Holy Basil) Tea: Tulsi is another powerful adaptogen that has been shown to lower cortisol, boost mood, and support overall mental clarity.
Hibiscus Tea: One of my personal favourites. Hibiscus tea contains antioxidants like anthocyanin, vitamin C, and beta-carotene, which can help prevent cell damage and oxidative stress.
Although I never really had more than two cups of coffee in a day, i’ve certainly pulled back to one cup per day and 1-2 cups of herbal teas instead. As someone who was notoriously tired around the 2-3pm mark of a working day, I feel much more rejuvenated and avoid any afternoon crashes with teas.
By incorporating a cup of herbal tea into your daily routine—especially as an afternoon break or a pre-bed ritual—you can significantly ease your body's stress response.
I’ve linked my go-to herbal tea at the end of this article.
2. The Social Media Detox: A Shortcut to Less Stress
Let’s face it: social media is both a blessing and a curse. I have notoriously had a tense relationship with social media. On one hand, it connects us, offers entertainment, and serves as a tool for work. On the other hand, the constant barrage of notifications, comparison culture, and doomscrolling can send cortisol levels through the roof.
In fact, research shows that excessive social media use—especially at night—can contribute to higher cortisol levels, disrupt sleep, and negatively impact mental health. This is particularly relevant for women, who tend to report higher levels of stress related to online interactions and social comparison.
Quick Actionable Tips:
Set Screen Time Limits: One of my favourite hacks! Use app timers to limit how long you spend on social platforms each day.
Digital Detox Days: Pick one day a week to go completely social media-free.
No Scroll Zones: Make your bedroom a social media-free zone to promote better sleep hygiene and mental clarity.
Decreasing your social media time even by 30 minutes a day can have a profound impact on your cortisol levels, giving your mind—and hormones—a much-needed break.
3. Movement and Cortisol: The Power of Gentle Exercise
High-intensity workouts have their place, but when you're feeling overwhelmed or burnt out, they might not be what your body needs. Now don’t get me wrong - I love me a good HIIT session, but I’ve found prioritising strength-training and all my running with incline walking on the treadmill has really decreased my stress levels. It has also saved my joints, but still has the effect of helping my overall fitness.
Studies suggest that moderate, low-impact exercise can actually reduce cortisol more effectively when you're chronically stressed.
Consider these cortisol-friendly movements:
Strength Training: Contrary to popular belief, strength training—when done at moderate intensity—can actually lower cortisol levels in the long run. Building muscle helps regulate blood sugar and boosts metabolism, which supports hormonal balance. Focus on steady, controlled movements and proper recovery to keep stress in check.
Walking: Something as simple as a 20-minute walk in nature can reduce stress hormones and elevate your mood. Bonus points if you leave your phone at home!
Swimming: Swimming is a full-body, low-impact exercise that promotes relaxation while improving cardiovascular health. The rhythmic movement of swimming and the sensation of being in water can calm the nervous system and reduce cortisol levels.
The key is to tune in and listen to your body’s needs—sometimes, less intensity equals more hormonal balance.
4. Prioritise Rest and Recovery Through Sleep
Sleep is one of the most important regulators of cortisol and overall hormonal health. Women, in particular, are more susceptible to sleep disruptions caused by hormonal shifts, especially around their menstrual cycles. A lack of quality sleep can trigger elevated cortisol levels, leading to a vicious cycle of stress, fatigue, and burnout.
Strategies for Deeper, Restorative Sleep:
Create a Bedtime Routine: Turn off screens at least 30 minutes before bed and opt for calming activities like reading, journaling, or meditation.
Darken Your Environment: Even small amounts of light can disrupt melatonin production and cortisol balance. Consider blackout curtains or a sleep mask for better rest.
Mind Your Diet: Eating magnesium-rich foods (like leafy greens, almonds, and dark chocolate) and incorporating herbal teas can aid in relaxation and sleep quality.
By supporting your sleep, you naturally support lower cortisol and a more balanced, productive day ahead.
5. Nourish with Whole Foods for Hormonal Balance
What you eat plays a crucial role in managing cortisol levels and promoting overall hormonal harmony. Processed foods high in sugar, refined carbs, and unhealthy fats can cause blood sugar spikes and crashes, leading to elevated cortisol and insulin imbalances. On the other hand, a diet rich in whole foods supports more stable energy levels and better hormone regulation.
Key Nutrients to Focus On:
Magnesium: Found in leafy greens, nuts, seeds, and legumes, magnesium is essential for reducing cortisol and calming the nervous system.
Omega-3 Fatty Acids: These healthy fats, present in foods like salmon, flaxseeds, avocados, and walnuts, are known to reduce inflammation and help balance stress hormones.
Antioxidant-Rich Fruits & Veggies: Berries, citrus fruits, and brightly coloured vegetables provide antioxidants that protect against oxidative stress, which can elevate cortisol.
Incorporating more whole, unprocessed foods into your diet helps to regulate blood sugar, support adrenal health, and promote a calmer, more balanced hormonal state—ensuring you feel energised and focused throughout your day.
💥 Summary:
Herbal Teas for Hormonal Harmony
The Social Media Detox: A Shortcut to Less Stress
Movement and Cortisol: The Power of Gentle Exercise
Prioritise Rest and Recovery Through Sleep
Nourish with Whole Foods for Hormonal Balance
Small Changes, Big Results
Taming cortisol and achieving hormonal harmony isn’t about doing everything at once. It’s about making small, manageable changes that support your body and mind. Whether it’s sipping a calming herbal tea, taking a break from social media, or incorporating mindfulness into your routine, these simple shifts can yield big benefits for your overall well-being and performance.
Let’s all take this month as an opportunity to tune into our bodies, honour our hormones, and optimise our lives for true balance and productivity.
Stay optimised and balanced,
Renée
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❤️ If you liked this, I think you’ll love:
💥 My Fave Bits and Bobs This Week:
☕️ My current favourite herbal tea
When hormones are put back in balance with natural bio-identical hormones, a woman or man resumes their normal life of feeling good and having days filled with quality.
Suzanne Somers
Thank you so much for this!! Pls what tea brand do you recommend?