π₯The Cortisol Burner
Stress / Adrenal-Driven
Wired, wired-tired, or running on fumes β this type burns the candle at both ends.
Elevated cortisol disrupts blood sugar, promotes belly fat, and fragments sleep. The protocol centers on calming the HPA axis, front-loading nourishment, and treating rest as non-negotiable medicine. Hard workouts late in the day are cortisol's best friend β avoid them.
Meal Timing
- Eat within 60β90 min of waking β do not fast
- Protein-rich breakfast (30β40g) anchors cortisol rhythm
- 3 meals + 1β2 small snacks; no skipping
- Stop eating 2β3 hrs before bed for restorative sleep
- Include complex carbs at dinner to support serotonin
Movement guide
- Prioritize low-cortisol movement: yoga, walking, Pilates
- Keep cardio moderate β no long intense sessions
- Strength train 2Γ / week, morning preferred
- 30-min walk after meals is ideal
- Rest days are healing days β enforce them
Supplement Stack
- Ashwagandha β 300β600mg (adaptogen)
- Magnesium glycinate β 300β400mg at night
- Phosphatidylserine β 400mg (blunts evening cortisol)
- Vitamin C β 1,000mg (adrenal support)
- B-complex β especially B5 & B6
- L-theanine β 200mg (stress buffer)
Don't restrict calories if you're a Cortisol Burner β
Under-eating suppresses T3 conversion even further, which is the opposite of what your metabolism needs. The same goes for the Cortisol Burner with extended fasting; it reads as a threat signal and drives cortisol higher.
Your metabolism has changed. But your identity hasnβt.
Join the five day *Menopause Strength Reset where metabolic science meets the faith that carries you through this season β and learn how to support your body in a way that works.
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