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Combat Stress Eating: How to Naturally Lower Stress Hormone

STRESS!!!

Did you just panic?

We wake up feeling stressed, take it with us all day and take it to bed with us.






Episode Summary

Stress is necessary sometimes.

The fight-or-flight response is activated in dangerous situations e.g. when a car is about to hit you, or when there's a shooting massacre.


What is cortisol?

Our stress hormone "cortisol" is released.

Cortisol is higher in the morning to get you going, and slowly fades throughout the day so you can sleep.


Chronic stress can be harmful.

Chronically elevated levels of cortisol can lead to:

  • weight gain

  • insomnia

  • brain fog/impaired cognitive function

  • high blood pressure

  • high blood sugar/insulin resistance/diabetes

  • impaired immunity


Solutions:

Dietary factors

  • reduce caffeine intake

  • stay hydrated

  • prebiotics and probiotics (gut-brain connection!)

Exercise and movement

  • intense exercise increases cortisol levels temporarily, but it can reduce overall cortisol levels

  • too much exercise can cause unnecessary stress for your body

  • focus on gentle movement that you enjoy doing


De-stressing activities and Relaxation

  • mindfulness/grounding exercises.

  • sleep is too underrated

  • Do anything that you enjoy e.g. hanging out with friends, massages, and listening to relaxing music


Bonus Recipe: De-Stressing Chocolate Pudding

Great for de-stressing. Source of fiber and prebiotics. Less sugar than your store-bought version!

Serves 6



Ingredients

  • 3 ripe avocados, core removed

  • ¼ cup cacao powder, unsweetened

  • ¼ cup maple syrup

  • ½ tsp vanilla extract, optional

  • a pinch of salt


Method

  • Place all ingredients into a food processor and blend until smooth.

  • Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavor.



Resources

More Simple, Nutritious, Done-for-you Recipes: Stress-Free Cooking

Includes 8 digital cookbooks (no added sugar desserts, healthy dips and dressings, high vitamin-D recipes...)

There's also a bonus gift for you: 2 weeks of one-pan meals! Cook once, eat multiple times

Work smarter, not harder... That is certainly true when it comes to weight loss and health



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