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How to Lower Cortisol Naturally | Signs Your Body Is Stuck in Chronic Stress and How to Start Recovering
31 Plays10 days ago
If you are exhausted but can’t switch off, snapping at everyone around you and running on caffeine and willpower, your body is telling you it’s time to recover and lower your cortisol levels.
In this episode of The Bean Talk, Riannon and Jeremy break down what stress is doing inside your body, why you can’t always just think your way out of it, and the practical stress recovery tools that can help your nervous system finally feel safe enough to regulate.
Stress is inevitable. Life happens, things get busy, sometimes it’s out of your control. But what you can control is how you manage it.
In this episode, we cover:
- How to lower cortisol naturally and why chronic stress is a physiological response not just a mindset issue
- What happens inside the body during the stress response including cortisol, adrenaline and noradrenaline
- Why your body can’t tell the difference between a tiger and financial stress, poor sleep or constant notifications
- Chronic stress symptoms including wired but tired, adrenal fatigue symptoms, afternoon energy crashes and burnout
- How chronic stress disrupts hormones, thyroid function, ovulation, progesterone and libido
- Cortisol and weight gain, why chronic stress increases belly fat and stalls fat loss
- Stress and gut health including bloating, constipation and digestive issues driven by chronic stress
- Stress and fertility, how high cortisol symptoms suppress ovulation and impact those who are TTC
- Stress and inflammation and why chronic stress is one of the biggest drivers of disease
- Sleep as the foundation of stress recovery and how to support it naturally
- Walking and movement as underrated tools for how to lower cortisol naturally
- Nourishment and why undereating and restricting carbohydrates adds to your stress load
- Nervous system regulation through breathwork and boundaries as stress management tools
- Adaptogenic herbs for stress including ashwagandha, withania, rhodiola, holy basil and astragalus
- Key nutrients depleted by chronic stress including magnesium, B vitamins, omega 3, vitamin C and zinc
- Natural remedies for stress and anxiety and how to build a personalised stress recovery plan
If you have been pushing through, doing all the right things, and still feel like you are running on empty this episode will give you a clear and practical place to start recovering.
Connect with us:
Mungbean:
Instagram & TikTok: @mungbean_health
Website: www.mungbeanhealth.com
Sproutling Supplements:
Instagram: @sproutling_supplements
Website: https://sproutlingsupplements.com.au/
The Bean Talk Instagram: @thebeantalk_ https://mungbeanhealth.com/pages/podcast
The information shared in this episode is for educational purposes only and is not intended to replace medical advice. Always consult with a qualified healthcare practitioner before starting, changing, or stopping any supplements, medications, or health protocols to ensure they are appropriate for your individual needs.
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Transcript
Introduction to Mungbean Health's Mission
00:00:00
Speaker
Welcome to The Bean Talk with me, Rhiannon, your fertility fairy godmother, joined by my trusted partner in life and in the mission of Mungbean Health, Jeremy. Here at Mungbean Health, we're on a mission to unlock the secrets of fertility and natural wellbeing one episode at a time.
00:00:22
Speaker
Hi guys, and welcome back to Bean Talk with Rhiannon and Jeremy. Welcome back.
Financial Year-End Sale and Product Quality
00:00:28
Speaker
we have had a big week it is eafis end of financial year sale lot of stress yes but we have been giving this is why it's stressful is because we have been giving you guys the deal of the century with our beautiful sprouting products yeah so we can get essentially give back in a way so you guys can get your hands onto some really good quality products that we 1,010% believe in it. As you guys have been trying it, you've been loving it as well. And you are getting it at a fraction of the price. It won't happen again. a win-win. Yeah, probably not going to happen again, especially at the discount it is. But it's a nice way to give back because we know so many families are doing it tough in this economy. So we still want your health to be a number one priority because without your health, you've literally
Health Beyond Fertility and Preconception Supplements
00:01:14
Speaker
got nothing. So...
00:01:15
Speaker
Making sure that you stay healthy so healthy. Yeah, even outside of trying to conceive, that's a whole nother ballgame because you're literally trying to have a healthy pregnancy and child later on That is somewhat in your control. There's things you can do to control it, even though some of it's out of our control. There are some things you can have control over, which is taking a preconception supplement at the very minimum.
00:01:37
Speaker
And that's what you should really be focusing on is the things you can control. Exactly. Because there's so much in life you can't control. And that's what creates stress, I feel. Yeah, absolutely. But yeah, it's been big here. That's been super exciting because it's essentially our first end of financial year. We've done some small sales in clinic. but it's just not quite the same as having a product that's ready for sale especially when it's our own product and we've done free gifts if you haven't gone and checked out Spratling go for it this is probably going to record after but you never know what we're going to do so go and check out Spratling
00:02:12
Speaker
How's your week been, mate? Big week. It's been big. It's been a big week. Also, yeah, end of financial year, stock take and all the other stuff you do with the business. Yeah. For the end of financial year. So it's a lot. It is a lot. Plus the kids. Yeah. All the things.
Personal Anecdotes and Lifestyle Choices
00:02:27
Speaker
yeah But one of the most exciting things this week that I would say is that we have gone down to our local butcher, which we only just found out about. We were using a different butcher, long story short. Unfortunately, they have changed locations. They're not there anymore, which is actually great because this new butcher, they've been fabulous. And we got ourselves a family-packed deal.
00:02:50
Speaker
We bought, we're not vegans and not vegetarians. We eat our meat and our hormones thank us for it. We got all these different varieties of like nine kilos of meat. Yeah. So now we're just figuring out, okay, what the hell do we do with all this meat and segregating it into which ones to eat first and not big on freezing foods. Obviously, it always is better when it's fresh from a like taste and enjoyment perspective.
00:03:15
Speaker
But we're just figuring out how much we'll use over the next couple of days. And then this weekend, our growers market's back on. Big week in the food world. Yeah. I'm taking that as my wins. Super important part. Yeah. That is a super important part, is food. Your diet should be priority. Yeah.
00:03:30
Speaker
And many people, unfortunately,
Understanding Stress and Its Bodily Effects
00:03:32
Speaker
don't look at it that way. But today we're talking about something that every single person experiences. Every person. Yeah. Yeah, most people underestimate just how much it's impacting their health. Yes. And that is... Stress. Stress, which is very fitting for this time of year. Yep. Very stressful. Actually. It affects your hormones, your energy, your sleep, digestion, weight, mood, obviously. That's a big one that people know. Pretty much every system in your body is affected by stress.
00:04:09
Speaker
And here's the tricky part. Stress isn't something that you can always... eliminate, which we know there's stressful things that pop up in your day to day. We can't quit our jobs.
00:04:21
Speaker
We can't lock ourselves away from our kids or avoid every challenge that life throws at us, even though we might like to sometimes. What I always say to my clients is you can't get away from stress. It's about the stress arising and us being able to deal with it better. That's my job to help you. And that's our job as naturopaths to help you feel better.
00:04:44
Speaker
So if stress is unavoidable, How do we stop it from wrecking havoc on our health? How? That's exactly we're diving into today. That's all we're going to talk about. That's what we're on to today.
00:04:57
Speaker
And no, we're not just talking about feeling overwhelmed or having a bad day. We're talking about the stress response happening inside your body every single day or every single time that we're getting that overwhelming stress.
00:05:13
Speaker
This episode is perfect for anyone who feels tired but wired. Yeah. Constantly exhausted despite sleeping. Yes. Struggling with cravings, feeling anxious or overwhelmed. Yeah.
00:05:28
Speaker
Stuck in survival mode. i actually had a lady reach out and DMs because we have so many beautiful DMs that come through and she was like, I'm literally so overwhelmed and stressed and I'm sleeping.
00:05:40
Speaker
Like I slept for three hours today and I'm still tired, like as a nap. And she slept the full nine hours in the night. Yeah, it could be stress, could be low iron, could be thyroid, could be a combination.
00:05:51
Speaker
But here's the truth. Stress isn't just a mindset issue. It's a physiological response. Exactly. So when stress becomes chronic, your body starts prioritizing survival over everything else, including hormone production, digestion, metabolism, recovery, and...
00:06:14
Speaker
Fertility. Your body doesn't want to have a baby if it's feeling super stressed out and it's not having, feeling like there's a safe environment for the baby to come into.
00:06:24
Speaker
Jeremy and I are going to break it down for you. Tell them what we're breaking it down for. What stress actually does inside the body, how chronic stress affects your hormones, signs your nervous system may need support, practical ways to improve stress recovery. So you can stop simply managing stress and start recovering from it. That is our goal. That's what wanna help you with.
00:06:48
Speaker
yeah So what happens physiologically when we're stressed? Stress activates the body's survival system It does. The sympathetic nervous system, also known as fight or flight, which you've probably heard about online, hey especially if you're on there. Could be on TikTok, could be on Instagram.
00:07:09
Speaker
Yep. Fight or flight. Or us, if you one of our patients, we would have told you about it. For sure. You would have heard it. Yeah. We would have mentioned it somewhere. Yeah. When this system is activated, the body releases cortisol, adrenaline, and noradrenaline. Adrenaline, yeah, noradrenaline. These hormones are designed to help us survive immediate danger.
00:07:28
Speaker
I'm talking tiger, lion, out. yep So your cortisol, adrenaline, noradrenaline are all going to kick into gear. You're gonna get the hell out of there.
00:07:39
Speaker
the body doesn't know the difference between being chased by a tiger or financial stress or poor sleep. that' That is essentially the problem. Or relationship challenges, yeah over-training, over-exercising, under-eating, because remember that puts us into stress, or constant notification and emails.
00:07:58
Speaker
That one feels like a personal attack. Yeah. but Because that phone is a peeping all the time. I've actually had to turn my work email off my mobile because...
00:08:10
Speaker
Have a small business, they said. It'd be fun, they said. Actually, no one said it'd be fun. ah yeah you literally need to do things and put things in place to help your own mental well-being because otherwise it becomes all consuming yeah and i think that's a way like a mechanism for us of like dealing with a lot of high stress is using it in a humorous way yeah taking a bad situation for us yeah and then turning it into a joke and then yeah Yeah, not yeah not into a joker centre, but just like making light of the situation. Yeah, we do. We find humour in stressful situations. Yeah. You have to at least like laugh about it afterwards. Like obviously not other people's issues, but our own. Say, for instance, when the kids are going crazy, we're strapped into a 52 degrees train.
00:09:05
Speaker
heading straight down because it's meant to be fun, straight down the mountain at Blue Mountains. It's meant to be fun, so good. kids are crying. They're not having fun. Yeah, not
Managing Stress with Humor
00:09:16
Speaker
enjoying it. Tate's saying, no, mum, I'm not doing this again. Everyone else is laughing.
00:09:19
Speaker
We also proceed to laugh. At least laugh about it afterwards. In the moment, it's stressful. And you want you don't want them to be scared even though you know that they're fine. And it's like of what it was like, what, two minutes, you reckon? No, probably not even. Yeah, it was a quick little thing. Yeah. I don't like roller coasters either. So I understand their fear. Things like that. We try and find humor in it. And that is how we can be up to our necks in literal stress. And you just shake it off, shake it off, shake it off.
00:09:49
Speaker
But all this stuff registers as stress. So whether it's like, yeah, Poor sleep. This guy. Poor sleep. The kids screaming, a tantrum. Overtraining. Can't relate to that one right now. Yeah. But so many people can. Undereating also can't because can't relate to that because we are very big on food. We're foodies. But understand that adds the stress. Also, thankfully, not relationship challenges. Although, again, that's huge. That's emotional. yeah Whether it's like a divorce or a separation or you're just not meshing at that time, you going through stuff. Like it'll affect your day to day. So you'll be at work thinking about that or stress with the kids, financial stress. Yeah. It all, and obviously being chased by a tiger, like that's not going to be a good time. But you're going to feel the stress and the body doesn't know. It's going to be like, okay, we're under stress. Why are we feeling these hormones? Yep.
00:10:42
Speaker
Giving us the same as if there's a tiger right in front of us. So sometimes you need to go outside and touch some grass. Absolutely. The problem with chronic stress is short-term stress is normal, but chronic stress is where things start to become problematic.
00:10:59
Speaker
So it's when it's chronic and it's day in, day out. When cortisol stays elevated for long periods of time, it can essentially disrupt blood sugar regulation. Yep, increase inflammation. yep affect thyroid function, impact ovulation and progesterone production, which is obviously huge when you're trying to have a baby. Yep, reduce libido. Yes. Another thing.
00:11:22
Speaker
That's And if trying to conceive and you've got that stress and you're just like, I don't feel like it. Yeah, and then it just takes literally the fun out of it yeah because it's meant to be a good time. It's meant to be enjoying it at like the very least.
00:11:34
Speaker
Increasing your belly fat storage as well, so around the midsection, and that is the most unhealthy fat is around the midsection. And when we're talking about that like spare tyre where it's like you've got a spare tyre around your midsection, so uncomfortable for people, they don't like it.
00:11:52
Speaker
They don't want to experience it. And then it's also that terrible fat that's also causing many other health issues and creating more inflammation. Yeah, affect digestion and gut health. Yeah, that when you're stressed, you can you can go both ways. Some people definitely are more constipated, but noticeably more people in clinic will notice more loose stools. It's yeah, you're just feeling very uncomfortable and your body's just like, get it out of me.
00:12:17
Speaker
The body essentially starts diverting resources away from long-term health and towards short-term
Recognizing and Recovering from Stress
00:12:23
Speaker
survival. Yeah. So some signs that your body isn't recovering from stress. Many people assume that stress recovery means taking a holiday, but your body often gives warning signs long before the burnout occurs.
00:12:40
Speaker
Again, turning your work emails off your phone can be a step in the right direction, right? Yeah. Common signs include? Waking up tired. Bing, bing. It's hard when you've got kids as well because, again, you can't just remove that stress. You can't just remove the kids as much as you'd like to have a good night's sleep. You can't just remove the children unless you've got really good in-laws or parents and they take them for you. have some friends, some people that I know that we know that like the in-laws are so good or yeah, it's her in-laws and they just take them. But that's not achievable for everyone because a lot of parents, like grandparents are working, but that would be nice. If you're my mother-in-law listening or my mother, take the kids. For the weekend. For the weekend.
00:13:26
Speaker
yeah They definitely help out, don't get me wrong, but just for the night so we can have a break. Afternoon energy crashes is a big one for a lot of people, that 3 o'clock crash. Yes. Oh, yes, that's a bad one. That's that blood sugar link as well. yeah Feeling wired but tired as well all day, every day.
00:13:44
Speaker
increased anxiety, cravings for sugar or caffeine. your body's looking for that. Difficulties. Falling asleep. Falling asleep. Yeah, struggling with that falling. Also waking up during the night. So maybe you can, sometimes you'll struggle to get to sleep and stay asleep, which sucks. But sometimes you'll get to sleep okay and then wake up or sometimes you won't be able to get to sleep.
00:14:04
Speaker
and then you But then when you do, you won't wake up. couple of different ways around there. Hormonal acne as well, not good. Actually, i have to share online that beautiful lady that is one of our clients that's had that beautiful relief from her skin.
00:14:18
Speaker
Check that out. Check out our Instagram if you want to see. ah mungbean underscore health. Also irregular cycles, that's a big one. Digestive issues, fertility, and also increased susceptibility to illness. So constant sicknesses. yeah If several of these things sound familiar, your nervous system may be asking for support. Help.
00:14:41
Speaker
That was your nervous system. Help. So let's talk about some stress recovery tools. Number one is sleep. Just bloody sleep, would ya? Sleep is the foundation of stress recovery. When we sleep, cortisol naturally regulates. Amen. Yeah.
00:15:00
Speaker
The brain takes the trash out. Thank you to the lymphatic system. but
00:15:07
Speaker
Hormones are produced, muscles repair, the nervous system resets. Give me that garbage. I don't know if you guys have watched. Danny Go. Danny Go. The kids love him. He's so good. And anyway, his songs are very catchy.
00:15:24
Speaker
We sing them a lot. But the full benefits of a night's sleep, most powerful recovery tool available. So get that night's sleep in. Your body is fully taking the trash out, like going through and repairing. It's very important. It's so important.
00:15:40
Speaker
Supports hormone production, halotestosterone, haloprogesterone and estrogen. Improves insulin sensitivity, amazing for weight control. Stops the crashing happening throughout the day, energy, sugar cravings. And reduces inflammation. And we know that inflammation is the number one cause of disease.
00:15:58
Speaker
We don't want to feed disease. We want to minimize it. Unfortunately, it's very commonly the first thing sacrificed when life gets busy. Or you've got kids. Yeah. But to help, aim for consistent sleep and wake-up times before focusing on sleep supplements or gadgets. Although in saying that, if you are struggling to either fall asleep or you're struggling to stay asleep, there is a reason for that. And it's like all well and good to say, go have a sleep. Like I can go to Jeremy, just sleep more at nighttime. yeah But if he's struggling to fall asleep,
00:16:34
Speaker
You're just going lay there, stare at the ceiling, become more stressed, and then we're going to be in a worse stress situation. So um herbs, we use herbs in clinic that are amazing, liquid herbs to get you to sleep. You take it before you go to bed, about 10 to 15 minutes before, and they can help you get to sleep. And then we've also got herbs that keep help you keep keep you asleep.
00:16:53
Speaker
So definitely recommend. And then also things like magnesium is amazing. Mm-hmm. There's a lot to it and it depends why. But if you're finding that, if you could just go to sleep early and you just fall asleep and stay asleep, amazing. But if you're struggling to sleep, then there's things out there and there's support out there. Stress recovery tool. Number two.
00:17:12
Speaker
Walking. Love walking. That's one of our favorites. Yep. Walking is one of the most underrated nervous system regulators. nice long walk. I know. Especially if you can get bonus points for going in nature. Yep.
00:17:25
Speaker
It lowers... Cortisol, our stress hormone, improves blood sugar control, supports lymphatic movement, improves your mood and hormones, encourages recovery without adding in any more stress.
00:17:39
Speaker
Cons, many people underestimate its value because it's simple. They do. They think, walk's not good. Can't be bothered. And also it's not going to do anything for me. Yeah. It's not like running a marathon.
00:17:51
Speaker
Joke's on you. It's best for high cortisol, burnout, postpartum recovery, busy professionals, anyone feeling overwhelmed. Can tick a couple of those boxes. Yeah.
00:18:01
Speaker
Postpartum recovery, busy professionals, anyone feeling overwhelmed at times. Yeah. Got to get outside. Get walking. A 20 to 30 minute walk can often do more for recovery than another intense workout when stress is high. Stress recovery tool number three, nourishment.
00:18:22
Speaker
Recovery requires fuel. Many people are trying to recover while. Skipping meals. Undereating. Living on coffee. Restricting carbohydrates. That's a big one because they're trying to lose weight. They're stressed. They want to lose weight. They're like, can't eat carbs.
00:18:38
Speaker
The body honestly interprets this as another stressor. So you're literally trying to do the right thing and you're adding on more stress. Wildness. benefits, stabilizes blood sugar, supports hormone production, improves energy levels, reduces cortisol spike. Focus on regular meals containing protein, healthy fats and carbohydrates.
Strategies for Effective Stress Management
00:18:58
Speaker
Stress recovery tool number four, nervous system regulation and boundaries.
00:19:04
Speaker
Stress recovery isn't just about adding more meditation or self-care practices. Sometimes it's about teaching your body that it's safe and reducing the things, keeping it in a constant state of stress. One of the quickest ways to shift the body into recovery mode is through the breath.
00:19:22
Speaker
slow, controlled breaths activates our parasympathetic nervous system, helping to a lower heart rate, reduce stress hormones and improve emotional regulation. At the same time, true stress recovery often requires looking at what's creating the stress in the first place. This might look like saying no more often. Yep.
00:19:43
Speaker
Asking for help, reducing commitments. Yes. Little screen time, like limiting it because having only a little bit. I know it's hard when we've got our phones and computers and TV and work and all that, but you've to try. Taking regular breaks or creating time for yourself without guilt. Yes. It's a hard one because sometimes you feel like when you're not doing anything, you're not, you're like being lazy or you're not getting things done, being proactive, but really you need to take care of yourself. That's why sometimes it's good to lay in, lay around, have a lazy day. Yeah.
00:20:17
Speaker
Lazy weekend. Simple practice. Try this breathing exercise. Inhale for four seconds. Exhale for six seconds. Repeat for two to five minutes. Should we do it?
00:20:29
Speaker
Let's do one. Just one. We won't keep you here for two to five minutes. Breathe in for four.
00:20:36
Speaker
Breathe out for six.
00:20:42
Speaker
really does. gives you a little bit of a ah yeah like It gives you a little bit of a relaxation. Longer exhales signal safety to the nervous system and help bring the body into a calmer state. So remember, you cannot continuously pour from an empty cup.
00:21:01
Speaker
Sometimes the most powerful thing you can do for your health isn't adding more, it's creating more space to recover. Exactly. And then we've got stress recovery tool number five, the power of adaptogens and target supplements.
00:21:13
Speaker
My favorite. While supplements aren't a replacement for sleep and nutrition and movement or stress management, the right supplements can provide valuable support when the body is under prolonged stress, like chronic stress. Think of them as tools that help support the body's stress response and recovery systems while you're addressing the root cause. So almost like supporting those symptoms, like We have these amazing drops, beautiful herbal drops that we'll use in clinic. We use so much of, but you can use it for obviously chronic stress. I've got a really stressful job or I've got this speech coming up or that's a bit more of an acute one, I guess, the speech. But if you've got a chronic stress, but I'm thinking like if you go catch a flight and you're a nervous flyer or if you've got a speech coming up or something that's just acute, it's amazing for that as well.
00:22:00
Speaker
Adaptogens are a group of herbs that help the body adapt to physical, emotional and environmental stress. Rather than forcing the body in one direction, they help promote balance within the stress response system. so We are so lucky in naturopathy because we have these beautiful adaptogenic herbs right at our fingerprints.
00:22:20
Speaker
Some commonly used adaptogens include Withania. ashwagandha. It's known as. Rhodiola, holy basil, Siberian ginseng. And also I love astragalus. Romania also, especially if there's thyroid or postpartum, it's really beautiful. Honestly, the list goes on. Depends if you've got a bit of an immune thing going on, but they need stress report. If you've had prolonged illnesses or you get on that yucky sickness roller coaster, like astragalus is beautiful. If you're a go-getter, you're a big businesswoman or man, and you've got a lot of like things on your plate, like I think of a lot of my CEO clients, rhodiol is beautiful.
00:22:59
Speaker
So many, there's so many to choose from. Alongside adaptogens, targeted nutrients can also play an important role in supporting stress recovery. Key nutrients often depleted during periods of chronic stress include... Magnesium, you burn through that baby quickly.
00:23:15
Speaker
When you're stressed, B vitamins... omega-3 fatty acids, vitamin C. Zinc. Zinc, absolutely. And like, they're all important for your fertility as well. yeah The best supplement plan is targeted, personalized, and designed to support your body's unique needs. Not simply adding more products to the shelf, it's always best to work with a naturopath, especially when you've been suffering for a while.
00:23:40
Speaker
We'd love to help. Final takeaway. Many people think recovery means doing nothing. True recovery is creating conditions where the body feels safe enough to repair itself and it will support your hormones and your fertility and so much more.
00:23:59
Speaker
Recovery isn't earned, it's required. Stress is inevitable. It's staying stuck in the stress that's not.
Emphasizing Recovery Over Discipline
00:24:08
Speaker
So if you're constantly exhausted, snappy, anxious, struggling with sleep, craving sugar, feeling like you're running on empty,
00:24:16
Speaker
your body may not need more discipline, it may need more recovery. Exactly. So it's not just about, oh gosh, I'm feeling so exhausted and tired and irritable. It's because I'm not exercising enough. I'm to start doing 10 days a week. I'm going to take it up a notch and just be doing so much more. It's like, no, maybe we need to just take a breath, touch some grass and get in nature and just really change our methods. Realign yourself. Yes. And we can help you with this because when you're in it, you don't see it. But as a naturopath, we know how to pinpoint what's going on. look at you from the outside lens and actually support you.
00:24:54
Speaker
really revolutionize your life and your health. reach out. We'd love to help if
Connecting with Mungbean Health
00:24:59
Speaker
you're feeling like this. www.mungbeanhealth.com. Yeah. And you also can reach out on Instagram, which is at mungbean underscore health, M-U-N-G-B-E-A-N underscore health. TikTok's the same, mungbean underscore health. Yeah.
00:25:13
Speaker
And if you're interested in our supplements, you can check it out on there, but sproutling underscore supplements. Sproutling supplements. Thanks for tuning in again, guys. Bye, guys. Let's manage that stress together. Actually.
00:25:26
Speaker
bye
00:25:33
Speaker
And that's a wrap on today's Dose of Wellness. I'm Rhiannon, your fertility fairy godmother. Thank you for joining us. Stay connected with us on Instagram at mungbin underscore health.