Stress Less: How to Tame Your Cortisol for a Happier Life

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Stress is a common aspect of modern life, but how we deal with it can make all the difference. Join us in this engaging episode of Spandex and Wine, where we dive into the vital topic of cortisol and its effects on our health, happiness, and overall well-being. Host Robin Hackney breaks down what cortisol is, how it operates in our bodies, and why managing this hormone is increasingly essential, especially in today's fast-paced world.

Listeners will explore practical, evidence-based strategies to lower cortisol levels and alleviate stress. We talk about mindfulness, quality sleep, balanced diets, the importance of regular exercise, social connections, and even the uplifting power of laughter. Each topic is designed to equip you with actionable insights to help you lead a healthier, happier life while enjoying the little pleasures, like a glass of wine.

The key takeaway? Daily habits matter profoundly. By embracing small changes in our routines, we can mitigate the adverse effects of stress and cultivate a more fulfilling existence. Ready to take control of your stress levels and enhance your wellness journey? Tune in, get inspired, and don’t forget to subscribe for more enriching content!

Chapters

• 0:00 Introduction to the Podcast
• 44:00 Understanding Cortisol and Its Impact on Health
• 3:34:00 Strategies to Lower Cortisol and Manage Stress

Transcript

Speaker 1: 0:00

Hello and welcome to the Spandex and Wine podcast. I'm your host, robin Hackney, and I'm so happy that you're here. This podcast is a place for conversations about balancing a healthy lifestyle and being happy more specifically, happy hour. Together we'll explore all things wellness and wine. I hope you learn a little, laugh a lot and, along the way, know you're not alone on this balanced wellness journey. Ready to jump in, pour something in your glass that makes you happy, because it's time for Spandex and Wine. Hello and welcome to the Spandex and Wine podcast, the show where we dive deep into health and wellness strategies to help you thrive while balancing all with a little bit of wine. I'm Robin Hackney, and today's episode is all about stress to help you thrive while balancing all with a little bit of wine. I'm Robin Hackney, and today's episode is all about stress, cortisol and how you can lower both to lead a healthier and happier life. And I truly believe that stress and elevated cortisol in your body not only hinders your ability to lose weight, but it can also lead to so many diseases. And if you want to be healthier, keep listening, because I feel like today's episode will be helpful. Go ahead if you want, hit pause and forward it to a friend that needs to lower stress in his or her life as well. You guys can maybe listen at the same time, I don't know. So today we'll break down what cortisol is, how it affects your body and, most importantly, some practical ways to keep stress in check. I know, I know it's harder than what it sounds, but we can do it, you guys. So, whether you're feeling overwhelmed or just looking for ways to optimize your well-being, this episode is for you. So let's go ahead and get started.

Speaker 1: 1:39

First things first. What exactly is cortisol? Well, cortisol is often referred to as the body's primary stress hormone, and it's produced by the adrenal glands and plays a crucial role in your body's fight or flight response, which, I mean, is helpful in some circumstances as well. We have to have that right. So this means that when you're in a stressful situation, your body releases cortisol to help you react quickly. It regulates your energy, it reduces inflammation and helps you maintain homeostasis. But here's the problem. In today's fast-paced world, many of us experience chronic stress, meaning our bodies are constantly releasing cortisol, and too much of it over time can take a very serious toll on your health, leading to weight gain, sleep disturbances, anxiety, high blood pressure, a weakened immune system, I mean. The list goes on and on, and you can see how this can be a vicious cycle once it's created.

Speaker 1: 2:38

So how do you know if you have high cortisol levels? Well, I feel like you're going to know, but here are some common symptoms. So you might be feeling irritable or a little bit on edge. Maybe you have brain fog or difficulty concentrating that's a big one for me Chronic fatigue and even after like a full night's rest, if you're just feeling exhausted and you're like what the heck is going on in my body you might have strong cravings for sugar or salt or both, maybe difficulty falling or staying asleep. Hello, I know a lot of you are probably nodding your head on that one, and there's probably several that you were like oh gosh, yeah, that's me. So long-term, high cortisol levels can lead to even bigger health problems, like I mentioned before, including cardiovascular disease, digestive issues, hormonal imbalances and a decline in cognitive function. All right.

Speaker 1: 3:34

So now that we know what the cortisol is and why it's important that we manage it, let's talk about ways to naturally lower cortisol and reduce stress. So here are seven proven strategies. So number one mindfulness and meditation. So just simply taking a few minutes each day for deep breathing or guided imagery or mindfulness can help calm the nervous system and reduce stress. So let's go through the list of the other six strategies, and then I want to come back to this one. So number two is quality sleep. Poor sleep is one of the biggest contributors to high cortisol, so make sure that you're prioritizing good sleep hygiene, like sticking to a consistent bedtime and, oh gosh, reducing your screen time before bed. That is a big one too, and I know it's tough, especially for menopausal women. Sleep is one of the things I hear women complain about the most, and I get it. I'm right there with you. And again, I want to come back to this one as well. So number one and two we're going to come back to in just a minute.

Speaker 1: 4:38

Three a balanced diet, so eating whole foods rich in antioxidants, omega-3s and magnesium can support your body's ability to handle stress. Magnesium is also good for sleep. If you didn't know that, like the magnesium sprays, you can use those. You can use a supplement. Again, I would definitely talk to your physician and see what's going to work with you, and I know that I'm not the only one that feels yucky after a meal that doesn't work well in my body. It's like having clutter around the house at least for me it is. It just wears on you and what you put in your body makes a huge difference. You guys know that by now and you've heard me and many of my guests talk about the importance of gut health. We're not gonna get into details of that health. We're not going to get into details of that today. So just start with what you know drink plenty of water, eat lean protein, lots of vegetables and fruits, whole grains, complex carbs. Most of us know what we should be eating. We just don't always make those good decisions.

Speaker 1: 5:39

Number four regular exercise. Yay, I love regular exercise. So moderate exercise like yoga or walking. Definitely, strength training can help you regulate cortisol levels, but I would say to be careful. Like over-exercising can actually increase cortisol and most of us aren't there Like the people that I know personally that are listening to this. We're not over-exercising, we're good, but like we might be overdoing it with the intensity. So if you were doing a HIIT class, which is amazing, but you're doing that high intensity workout day after day, you might actually be doing more harm than good. Your body does need to rest. So make sure you're following a plan that is structured for building lean muscle mass while also focusing on rest and recovery. And if you need help with this, please reach out on my text line at 913-392-2877. And I can kind of help you with that just a little bit. But if you're going to a fitness class on a regular basis with a good trainer, then that's probably covered. So, but again, if you need help, just reach out.

Speaker 1: 6:48

So number five is social connection. Having a strong support system and spending time with loved ones is a natural stress reliever. I mean, picture that friend that you're sitting there with and you just laugh and laugh and laugh and there's just nothing better. And this is one that I've actually struggled with since we've moved further out and I know that it's affected me. Community and finding your tribe will be so beneficial to your overall health and reducing stress. And we all need friends that we can vent to. And while your spouse might be your best friend I get it, mine is too having someone that you can talk to about. Him or her is important as well.

Speaker 1: 7:28

And number six limiting stimulants. This is a big one and it's one I'm working on as well. So too much caffeine, alcohol or processed foods can spike cortisol levels, and I don't think I need to repeat this one. We all know the dangers and that is why balance and moderation are so important in everything that you put in your body. Caffeine too late in the day will disrupt your sleep. Alcohol is processed differently in your body and your body will metabolize it first, which leads to the lack of absorption of other needed nutrients if it's prioritizing that first. And you know how I feel about processed foods and I'm learning more and more about the dangerous ingredients in our food today. It's very scary and I'll touch on this again as well, because there are different things that I've been using and very eye-opening. Oh my gosh, once you start reading labels and you really know what is in the foods that you're consuming, like salad dressing is the biggest one that lately I have just been on a kick and even going to some of the health food stores, the salad dressing that I'm picking up, I'm like this is not a good alternative. So I know I'm going to be making my own salad dressing, so I know exactly what is in it. So that might be something that you want to do as well.

Speaker 1: 8:45

And number seven laughter and joyful activities. So doing things that make you happy whether that's dancing, listening to music or a podcast or maybe spending time in nature that can naturally bring down your stress levels. My husband once told me that he tries to make me laugh every morning before I leave, so that he knows my day starts off right? I mean, that is just so sweet, right? Well, now, since I wake up earlier after our move, he doesn't typically wake up with me, so I might have to find another way. Let's see. That is something I'd really like to get back to, so maybe I'll find a funny podcast or something to listen to on the way to work, because I do love laughing.

Speaker 1: 9:28

All right, so what's the key takeaway? Gosh, before we even get to any kind of takeaways, I said I was going to touch on meditation and sleep again, and creating a morning and evening routine or ritual can help you with both of those. How you start your day impacts your stress levels, your productivity, your mood, and the good news is that you get to create the type of day that you want. I know that sounds kind of cliche, but you really do and ending the day with a routine prepares your body for sleep, so your rituals will look different than mine, I'm sure, but it might take you a while to discover the patterns that work. So just see what you can do.

Speaker 1: 10:08

So for what I do in the morning, I recommend some type of gentle movement, meditation, visualization and a little bit of planning. So when I say ritual or routine, I don't mean wake up, make the coffee, wash your face, blah, blah, blah. Those are just automatic things you always do. I mean, I can't imagine brushing your teeth every morning is something that is negotiable for you. At least we all hope it isn't. What I mean is how you will mentally prepare for the day.

Speaker 1: 10:39

I'm returning to what has worked for me in the past, which is, once I'm done with those hygiene and non-negotiable tasks, I do some dynamic stretching for about two to three minutes, just something to loosen up, but nothing strenuous. Then, while I'm sitting and sipping my coffee, I grab my notebook, write down a manifestation for the day. Then I read it silently to myself, then I read it out loud and then I sit with it and I see it happening. I visualize it. Once I can see it coming to fruition in my mind, I go through what it feels like when that does happen. Maybe it's a feeling of accomplishment or pride, or maybe it's just peace. It just depends on what it is that I have decided to manifest and visualize in that moment. And another very key step is you can think about or dream about things all that you want, but without action it's not going to happen.

Speaker 1: 11:37

So my final step is to write down or put it in my phone or get a mental plan of action steps I will take to do it, and I hope that makes sense. Like it puts me in a place every morning with a complete plan and my mind at ease. And then for my evening routine. This is one that's been a bit harder for me in the past, because not every night is the same, and I'm sure that you guys are like that as well Like some nights we're out later because we're playing cornhole or doing I don't know something else fun. So what I intend to do will be working on and will be working on. Sorry, I'm having a hard time.

Speaker 1: 12:13

Speaking today Is just having a little bit of quiet time with Dave if it's just five minutes and chatting not about work, but just really talking and listening to each other, and then I will look at my phone for the last time to remind myself of what tomorrow holds. Then I put that away, unless there's anything that I need to do to make sure that I'm prepped for the next day, and hopefully it's nothing too time consuming. So then I will prep any food that I need to to make sure that I get all my protein, my fiber, my water, everything I need, and then I'll wash my face, and something that sounds really silly but I like to do is turn back the bed. It sounds so old fashioned and actually doing that before I wash my face, I don't know why it just sounds. It sounds so old fashioned, but it really makes me feel fancy and kind of just that. That prep step.

Speaker 1: 13:04

And if my mind's a little bit active, then I'll either do a brain dump and just write everything down that I need to get out so I don't forget items, or that I think I'm going to worry about whatever it might be, or I will read like if I just need that calming moment, and after that I crawl in bed, I say a prayer, I do some breathing exercises and then I go to sleep, and if I wake up in the middle of the night I don't look at my phone because for me, nothing good comes from that. Instead, I tell myself, okay, I'm just going to rest, and sometimes that helps and I can just go back to sleep. And sometimes I'm lying there for a while, and if it's the latter, then I'll still try not to obsess about it or get upset that I'm not sleeping. I just rest and I might say another prayer to take my mind off of it. There are a couple other techniques I use, but we can save that for another episode. So I recommend you give it a try. You can come up with a ritual that works for you. Tweak it until it gets to exactly where you need it. These patterns will help your brain and body know that it's time to start the day stress-free and it'll give you a plan and it will help you end in the same way. I hope this helps. So yeah, going back, what's the key takeaway? That stress is inevitable, but chronic stress doesn't have to be Small. Daily habits can have a huge impact on lowering cortisol and improving your overall health.

Speaker 1: 14:35

So thanks so much for tuning in to the episode today and if you found this helpful, I'd love it if you would subscribe to the podcast. Follow along my newsletter. I'll make sure I put that in the show notes. Leave a five-star review and, lastly, share it with someone that you think could benefit. Have an amazing, stress-free day. Thank you for listening. If you're enjoying this podcast, be sure to follow Spandex Wine so you don't miss an episode. To do this, just go to the podcast and click subscribe or follow. Wherever you're listening, look for the plus sign or follow button. This is one of the best things that you can do for the podcast. If you'd also be willing to give a five-star review, that would be amazing and much appreciated. Lastly, please share an episode with a friend or five to keep the love going, and join the spandex and wine community in our private facebook group by searching spandex and wine. Feel free to reach out to me at any time by emailing info at spandex and winecom or text me at 913-392-2877. I appreciate you, thank you.