Why I’m Learning About Cortisol (And You Might Want To, Too)

Fatigue, Weight Gain, and a Wake-Up Call in My Late 40s

If you had told me a year ago I’d be googling cortisol, muscle loss, and perimenopause at 10 p.m. on a Tuesday—I would’ve laughed. But here I am.

Recently, I found myself feeling off. Tired in the afternoons no matter how much coffee I drank, carrying extra weight around my middle, and noticing my muscle tone was lacking —despite trying to stay active. Looking in the mirror, and thinking, “you’re looking old”. I even felt more anxious and less like myself (and I am not an anxious person!).

I chalked it up to life—being a mom, a business owner, and entering the “fun” world of perimenopause. But I also had a gut feeling: something deeper was going on.

So I started digging… and that’s when I fell down the rabbit hole of cortisol.

💡 What Even Is Cortisol?

Cortisol is your body’s main stress hormone. It’s made by your adrenal glands and helps you:

Wake up with energy in the morning
Respond to stress (think: fight or flight)
Balance blood sugar
Manage inflammation

It’s not a bad thing—we need cortisol to function! But when it stays elevated for too long, that’s when we start seeing the not-so-fun symptoms.

You don’t have to feel mentally stressed to have high cortisol levels. Sometimes the stress isn’t emotional—it’s physical. The changes our bodies go through during perimenopause or menopause, the foods we eat, and even hidden environmental toxins can all put stress on our systems. Behind the scenes, your body is constantly working hard to stay balanced. And during this season of life, that battle can be exhausting—even if you don’t realize it.

🚩 Signs Your Cortisol Might Be Out of Whack

Here’s what I experienced (and maybe you are too):

Weight gain—especially around the belly
Afternoon fatigue—that 2 p.m. crash is real – like, I feel EXHAUSTED!
Muscle loss or weakness

Other symptoms may include:

Mood swings, anxiety, or trouble sleeping
Cravings for sugar or salt
Feeling “wired but tired”

If any of that rings a bell, keep reading. You are not alone.

🍩 Foods That Can Make It Worse

When you’re stressed or tired, you tend to reach for quick fixes—but unfortunately, some of those foods can spike cortisol even more:

Refined sugar (candy, pastries, soda (so much for that afternoon Cherry Pepsi to wake me up!))
White flour (white bread, pasta, crackers)
Too much caffeine (especially on an empty stomach)
Alcohol (disrupts sleep + blood sugar)
Processed snack foods (chips, frozen meals, etc.)
Fried foods with trans fats

These can cause blood sugar spikes and crashes, which send your body into a cortisol spiral—telling it you’re under stress when you’re not.

🥦 What You Can Eat to Support Cortisol Balance

Thankfully, there are plenty of calming, nourishing foods that help support your body and lower cortisol naturally:

Leafy greens – spinach, kale, Swiss chard
Whole grains – quinoa (my new favorite side!), oats, brown rice
Nuts & seeds – walnuts, pumpkin seeds, chia
Berries – antioxidant-rich and blood sugar friendly
Healthy fats – avocados, olive oil, wild salmon
Green or herbal teas – chamomile, lemon balm, or holy basil
Dark chocolate – just 1–2 squares can actually calm the nervous system

These foods help your body feel safe, stable, and nourished—exactly what it needs to regulate cortisol.

🌿 What I’m Doing Differently Now

This month, I started taking ashwaganda—an adaptogen that helps your body manage stress and bring cortisol into balance. I order mine from a company I’ve come to trust and love called Pattern Wellness (they’re American-made and focused on clean, purposeful ingredients). I also take their turmeric for inflammation and joint support.

Let me tell you—I’m only a few days in, but I already feel a little more grounded.

I’ve also been:

Prioritizing 7–8 hours of sleep
Eating more protein and less sugar
Going for a walk in the sunshine (even 10 minutes helps!)
Drinking more water (oh the struggle is real!)
Practicing deep breathing when my brain feels frazzled

It’s not perfect, but I feel like I’m finally listening to what my body’s been trying to say.

✨ Want a Simple Cheat Sheet?

If you’re feeling any of what I described—exhausted, overwhelmed, gaining weight for “no reason,” or just not yourself—grab my free download:

👉 Cortisol-Balancing Cheat Sheet
It’s a simple one-page guide you can print or screenshot to keep your meals and mindset cortisol-friendly. No overwhelm. Just baby steps toward balance.

💛 Final Thoughts

This season of life is full of change, but it doesn’t have to feel so heavy. You’re not lazy, broken, or doing anything wrong. Your body might just be asking for a little more support.

And now? You know how to give it that.

Let’s learn together, rest more, eat well, and stop apologizing for needing a little help along the way.

You’re doing great. Keep going.