Cracking hormonal weight gain — 8 tips to reduce cortisol
What’s working now.
Women and weight in the United States is a hot topic and I got swept up in the trend. I was always a healthy weight growing up and wasn’t a big kid but in a family of very naturally skinny people, I didn’t always feel that way.
In high school I felt I was yoyoing between summer and then school where I was much more active playing sports. Then I got to college between 2009 and 2013 during The BIGGEST LOSER and the MTV fat camp era. These shows motivated you to work out endlessly and eat almost nothing. It wasn’t healthy nor sustainable. I did this in college and was down to a size 2 by the end of freshman year. I was even cast on MTV True life, I’m addicted to exercise but ultimately backed away from the opportunity. I won’t go into the details but what a journey that was.
After college, I kept up my “health” and moved to a more sustainable routine with home cooked plant-based meals — ultimately, between relationships and stressful jobs, I lost sight of myself and my healthy habits and gained a significant amount of weight. After trying the old way of eating little and working out a lot — I had to do something different.
Extreme workouts were no longer working and was actually putting more strain on my body. I didn’t understand how being consistent and working out didn’t lead to my desired outcomes.
Doctors were no use and I decided I was the expert on my body. Through research, prayer & journaling, deep reflection and awareness of my body, I was able to finally understand what was happening in my 30+ year old body. The hard workouts and unhealthy environment was putting my body in fight or flight and raising my cortisol. In turn, my body was being signaled to hold onto all the food and energy because we didn’t now what would happen next. I was also dealing with insulin resistance as cortisol reduces insulin sensitivity in muscle and fat tissue, making cells less responsive to insulin’s effects. Metabolic issues galore!
This time, I decided I wasn’t going to punish my body. I was going to do deep research, figure out what applied to me and experiment.
A few signs I had high cortisol that I didn’t realize included:
- Puffy face in the morning
- stubborn weight around my midsection
- eye twitching
- insomnia
Here’s what I did to improve my hormonal health and drop weight in 1–3 months. Other people are noticing moreso than I am on a daily — I should probably take progress pictures.
My theme this year is to live simply so a lot of my changes revolved around doing less than doing more. So far, I’ve gone from my 2024 starting weight to my pre-covid weight in a matter of months and can’t wait to keep going until I reach my equilibrium.
- Prioritize Sleep: Aim for 7–9 hours of quality sleep by going to bed and waking up at the same time each day. Develop a relaxing bedtime routine. I can still improve in this area and time sleep better. Ultimately, I used to be diligent for a 10pm sleep and 7am wake. Now, my ideal is a 10pm sleep and a 6am wake without an alarm — cuts down on the stress and ensure beauty rest.
- Practice Daily Stress Management: Incorporate 15–20 minutes of relaxation techniques like deep breathing, meditation, or journaling. Journaling is particularly significant for me. I also pray, read the bible and do a morning devotional to set the tone for the day. Whatever happens happens but it’s all meant for my good — no stress. Don’t take on more than you can handle — I had a bad habit of consistently pushing past my limits.
- Engage in Low-Impact Exercise: No more working myself into the ground with crossfit, OTF or any high intensity workout. I have found the best results with the stairmaster, incline walking, body weight and pilates. Perform 30–45 minutes of strength training 2–3 times per week — for me, everyday is ideal but I’m not there yet. Even a rigorous garden or garage clean out works — living moderately heavy and building up a sweat. Less is more.
- Optimize Nutrition: Focus on a balanced diet rich in whole foods, including dietary fibers, omega-3 fatty acids, and fermented foods. I mainly eat food from home or from healthy eateries only eating out when the food is extremly high quality. I am growing my own food as well as shopping at farmers markets. I try to keep big chain grocery stores to a minimum. Avoid gluten, dairy, caffeine, alcohol, and added sugar, especially in the evenings. Fiber is crucial! Previously, when I was stressed, I would crave carbs and sugar — the worst!
- Foster Social Connections: Spend time nurturing positive relationships with friends, family, or pets to provide emotional support and reduce stress. If it doesn’t bring me inspiration or income, I don’t do it. I don’t have time for anyone negative, fearful, or stressed. As an empath I have to be careful about taking on those energies.
- Engage in Enjoyable Activities: Dedicate time each day to hobbies or activities that bring joy and laughter, helping to lower cortisol levels naturally. This includes nature walks, comedy shows, gardening, painting, volunteering etc. I only engage in peaceful interactions and things that lift my spirit.
- Consider Supplements: Berberine (natural ozempic), fish oil, ashwagandha, magnesium, chamomile tea to support cortisol reduction.
- Cut the screen time: Screen use before bedtime can interfere with sleep quality and duration. Poor sleep is associated with increased cortisol levels and can disrupt the natural cortisol rhythm. Specifically, blue light can disrupt the body’s natural circadian rhythm and melatonin production.
I promise you, following this diligently will give you incredible results in 1 month. If you try it, please let me know. If you want to chat, book time with me.
It’s so wild to have such a renewed perspective on weight loss. It’s not rocket science — just an awareness of self and the body.
Love,
Sasha Mack
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Sasha Mack, a graduate of Cornell University with a BA and an MBA from the University of Michigan’s Ross School of Business, is a multifaceted professional who seamlessly blends business acumen with artistic creativity and personal development coaching. Born and raised in Fairfield, Connecticut, Mack has leveraged her education and experiences to make significant contributions in various fields. Her professional journey includes roles at Bridgewater Associates and Meta, board membership at a non-profit and private school, and involvement with Lawyers for Children. As an accomplished artist, Mack is known for her unique handmade creations, particularly her “Black Sheep Collection,” which explores themes of individuality and non-conformity. Additionally, she works as an authenticity coach, helping others uncover their purpose and passion. Mack’s diverse achievements, from academic excellence to artistic innovation, reflect her commitment to personal growth and positive impact in both business and community spheres.
© Awaken Labs, 2024
