Top 10 Natural Ways to Lower Cortisol and Reduce Stress

My Cortisol Wake Up Call

Okay, so here’s the truth, somewhere between my third cup of coffee and a completely unnecessary panic about a late Amazon package, I realized something had to change.

I wasn’t just stressed.
I was living in stress.
Like it had signed a lease in my body and redecorated my brain with 3 a.m. overthinking and mood swings on demand.

That’s when I started reading about cortisol, the stress hormone. Apparently, it’s supposed to help us escape bears and emergencies… but my body? Oh, she was pumping it out like there was a jungle behind every calendar reminder, and the wild animal was my inbox.

I was wired but exhausted. Sleeping terribly. Snapping at my favorite people, and don’t even get me started on the mystery belly bloat that seemed to arrive with my 30s and refuse to leave like a bad houseguest.

So I made a decision: I was going to learn how to calm my system down. Naturally. Gently. Without adding another 47 things to my “self-care list.”

And friend, it worked. It’s still working.

Here are ten things that helped me reduce cortisol (and feel human again), and I’m sharing them in case you need them too.

Understand the Concepts & Don’t Skip It

Before we dive into solutions, it’s important to pause and really take in this part. These concepts might sound like science fiction, but they’re actually the secret keys to understanding why our bodies and emotions respond the way they do.

When we truly grasp what’s happening beneath the surface of our brains, our nervous systems, and hormones, we stop blaming ourselves. We can work with our biology, not against it.

Let’s take a deep breath and decode this together.

1. Reptilian Brain

This is the oldest part of our brain, the one that only cares about survival. Fight, flight, freeze. It doesn’t care if we’re at brunch, in traffic or answering emails. If it feels danger, it hits the alarm. It’s fast, primal, and doesn’t do subtle. Helpful if we’re in a cave with a tiger. Not so helpful when our boss uses too many exclamation marks on an email.

2. Nervous System

Think of it as your body’s primary control center. A network of superhighways and traffic lights sending signals between your brain and every inch of your body. It decides when to hit the brakes or the gas, when to calm down or spring into action, and tells your reptilian brain, “Relax! It’s just Brenda with her drama, not a life-or-death situation.”

3.Cortisol

Cortisol is a hormone made by your adrenal glands, those two little triangle-shaped organs that sit right on top of your kidneys. Think of it as your body’s built-in alarm system. When the brain senses stress (physical, emotional, mental, or even imagined); it calls the adrenals to release cortisol.

Cortisol helps regulate energy, blood pressure, blood sugar, metabolism, inflammation, and even the sleep-wake cycle. It’s not a villain, it actually helps us survive.

The problem? Let’s say it like this: modern life keeps triggering the alarm, over and over, so our body keeps pumping out cortisol like we’re always in danger.

Too much, too often, and for too long… that’s when it becomes a problem. Think fatigue, anxiety, belly fat, poor sleep, mood swings, and burnout.

The Truth with an Accent

If you’ve read those three key concepts twice (like I gently suggested 😉), then what I’m about to share next will make a lot more sense, and give you a clearer path toward actually reducing your cortisol.

Here’s the wild part: to the reptilian brain, a bear charging and a coworker gossiping behind our back is exactly the same. Danger is danger, baby. It doesn’t care if you’re in a forest or in a staff meeting.

So what happens?

The reptilian brain hits the panic button. It calls the adrenal glands: “Release the cortisol!” Cortisol floods our system. Our heart rate spikes. Muscles tense. We’re ready to run, fight, or freeze. Just like nature intended.

Let’s see:

• The reptilian brain? Doing its job.

• The adrenal glands? Doing their job.

• Cortisol? Yep, still doing what it’s supposed to do.

But you know who’s been left out of the conversation?

The nervous system. The developed part of our brain that separates us from wild animals.

See, we have a gift. We have the ability of critical thinking. We can tell the difference between a bear and Brenda from accounting. Yet, when the nervous system is weak, or constantly overloaded, it can’t override the panic signals. The alarm just keeps going off… and we keep living like we’re under siege.

You want to really lower cortisol?

Then the root solution, the one no one talks about enough, is to strengthen your nervous system.

And how do we do that?

Let’s talk about it.

What Weakens the Nervous System (a.k.a. What’s Not Your Fault, But You Can Fix)

1. Chronic stress
Our nervous system wasn’t designed to live in go-mode 24/7. Work stress, money stress, emotional stress, even scrolling stress, they all pile up like bricks on our chest.

2. Lack of sleep
Sleep is when our nervous system resets. If we’re constantly shortchanging rest, our body never gets to “power down and repair.” That exhaustion? It’s our nervous system short-circuiting.

3. Poor diet
Ultra-processed foods, sugar overload, and those caffeine highs (followed by the dramatic crashes) can seriously mess with the gut-brain connection. And guess what? Our nervous system is deeply connected to both. Imbalances in our brain chemistry? Yeah… they might not start in our head — they might start in our fridge.

4. Trauma (past or present)
Whether it’s a big T (abuse, accidents, grief) or little t (rejection, chronic criticism, childhood pressure), trauma rewires the nervous system to stay on high alert. Even long after the danger is gone.

5. Information overload
We’re not wired to process a hundred opinions before breakfast. News, social media, notifications, alerts, they fragment your focus and agitate our system.

6. Isolation
Humans regulate through connection. When we’re lonely or disconnected (even in a room full of people), our nervous system starts to fray. We were meant to co-regulate, not go it alone.

7. Overworking and perfectionism
Pushing ourselves beyond our limits without rest, fueled by guilt and “shoulds,” wears down our entire system. Especially if we’re ignoring what our body’s trying to whisper.

8. Lack of movement
Sedentary living slows down everything, blood flow, lymphatic drainage, breath. And when our body stagnates, our nervous system stagnates too.

9. Unprocessed emotions
Swallowing our feelings, avoiding conflict, bottling grief, it all creates a kind of emotional congestion. And our nervous system? it feels that backlog.

Alright, Let’s Get to the Good Stuff: How to Actually Lower Cortisol.

Once I cracked the “crazy cortisol formula,” something I hadn’t heard explained this clearly anywhere else, I rolled up my sleeves and got to work.

Step One: The Magnesium Magic (a.k.a. Why I Swear by L-Threonate)

After trying magnesium glycinate and citrate in the past (and feeling like they just wanted to hang out in my gut and not do much upstairs), I finally found the golden ticket: Magnesium L-Threonate.

Why this one?

Because Magnesium L-Threonate (MgT) was literally designed to cross the blood-brain barrier. It doesn’t just float around in your system, it parks itself in your brain and gets to work on calming things down.

And it’s not just me singing its praises. Studies have shown:

• A 2023 clinical trial found that MgT improved sleep quality, mood, and mental clarity in participants. (Yes, deep sleep and a peaceful mind do still exist!)
  Source: NIH study on MgT

• Magnesium in general plays a big role in controlling cortisol, that sneaky stress hormone that loves to crash your party uninvited. By regulating cortisol, magnesium helps keep your nervous system from flipping out every time Brenda forgets to mute herself on Zoom.
  Source: Dr. Roseann on MgT for Anxiety

• Animal studies also showed MgT improved cognitive function and increased magnesium levels in the brain. Translation: it doesn’t just calm your system; it sharpens your mind, too.
  Source: Medical News Today

Let’s be real, my brain was fried. My nervous system was whispering “help me” in Morse code. After I started taking Magnesium L-Threonate regularly, I felt grounded again. More “me” again.

Of course, check with your doctor before you add any new supplement to your routine. I’m not a doctor. I’m just a woman who wanted to throw her phone at a wall before realizing her nervous system was running on fumes.

And listen, if you're curious about how I discovered Magnesium L-Threonate in the first place, and what happened when I took it with absolutely zero expectations, I’ve already spilled the tea in this post here. Spoiler: it involves potential seizures, a little brain fog, and a nervous system that forgot how to chill. Trust me, it’s worth a read.

Hey, cavewoman, it’s not a bear chasing you.
It’s just Brenda.
She’s having... a personality moment.

Let her talk behind your back. She’s allowed. But guess what?
You’re amazing.
You’re evolving.
And no one gets to take that from you…. And your cortisol is under control “Naturally”

Step Two: High Impact in Moderation

When I hit the gym for high-impact workouts, I keep it short and sweet—20 minutes, once or twice a week, tops. Why? Because pushing beyond that is like sending an open invitation to Cortisol, Queen of Chaos.

Then, it shows up unannounced, bags packed, and turns my nervous system into a stress-soaked Niagara Falls on steroids. Not cute. Not helpful. Intensity has its place—but too much, and your body thinks you’re being chased by a saber-toothed tiger. Spoiler: you're not.

Step Three The Power of Long Walks

Long, slow walks. No phone. No music. No podcasts. Just me, the trees, birds, and whatever beauty surrounds me. Walking for 20 minutes burns sugar and calories, but if I stretch it to a gentle, enjoyable hour, my body starts burning fats and cortisol drops like a stone.

Seriously, if that’s not nature’s remedy, I don’t know what else could be. Why does it happen? Because, the reptilian brain sees oh! she is having a good time, she is safe, no calls to the Adrenals, no cortisol today.

If you’ve ever felt like a walk saved your sanity, you’re not imagining things. I dove deeper into why long walks are more than just movement, they’re midlife therapy with sneakers on. This post is for you if your soul feels a little foggy and your sneakers are calling.

If you visit Minnesota, Itasca State Park is a great place for long walks. 

Step Four Herbs & Sugar Talks

Let’s talk herbs and sugar, because yes, both matter.

Once I started getting serious about calming my stress response, I kept my routine super simple. I didn’t want a cabinet full of pills or 20-step protocols.

So I picked a few allies that made a real difference:

Ashwagandha – This herb is the Beyoncé of adaptogens. Ancient, respected, and powerful. It helps regulate cortisol by gently supporting our body’s ability to handle stress. Think of it as a wise grandmother patting our nervous system on the back, saying, “I got you, darling.”

Lemon Balm – Oh, this one’s the gentle hug in a teacup. Lemon balm has calming properties that soothe both body and mind. I take it in tea form before bed or during the late afternoon when my brain is trying to juggle ten to-do lists and a meltdown.

Short Story Time: My sweet neighbor handed me a bunch of leaves from her garden. I tossed them in a mug and let them sit on my kitchen counter for a week, untouched.

Then one particularly chaotic day, my frayed nervous system whispered, “Hey… those might help tame the beast.”

I brewed the tea. Three minutes after sipping it?

Poof!! Cavewoman gone. Mood swing? Forgotten. It was like she went out for berries and decided not to come back.

That mug of lemon balm was just the beginning. I accidentally tumbled headfirst into herbalism (thank you, TikTok), and now my kitchen smells like a medieval apothecary in the best way. If you're curious how I ended up there, this post tells the whole hilarious, leafy saga.And now… let’s address the sugar dragon.

The Sugar Rollercoaster

“I wondered if sugar crashes might be triggering my cortisol, because everything felt off. Turns out, the science points in the other direction: high cortisol raises blood sugar and makes your system less responsive to insulin. Which means… stress management isn’t just about peace of mind, it’s metabolic health too.”

However, by reducing sugar and choosing a low carb diet, I noticed my energy lasted longer and my moods didn’t ride a rollercoaster anymore. My nervous system got the memo: we’re not in crisis mode anymore.

Cutting sugar didn’t mean cutting comfort. I actually discovered some cozy, low-carb meals that feel like a warm blanket without the glucose spike. If your idea of stress relief comes in a bowl, these recipes might just hug your nervous system from the inside out.

So... do carbs (sugar) trigger cortisol?

Not directly, but they can contribute to a chain reaction, especially if your body is already under stress or your hormones are shifting (like in menopause).

Let’s walk through what happens after you eat something high in sugar or refine carbs:

1. You eat sugar (or refined carbs)

Your blood sugar rises quickly. Hello, spike! Your pancreas goes, “Whoa! Let’s pump insulin to handle this!”

2. Insulin comes in hot

Now insulin clears the sugar from your blood… fast. Sometimes too fast, especially if you’re insulin-sensitive or haven’t eaten enough protein or fat.

3. Blood sugar crashes

Within 30–60 minutes, your blood sugar plummets. This is called reactive hypoglycemia. And to your body, that sudden crash = DANGER.

4. The panic alert goes off

Low blood sugar feels exactly like a life-or-death emergency to your brain. Your reptilian brain can't tell the difference between "I’m starving in the wild" and "I just had frosted cereal for dinner." So it triggers...

➡️ A cortisol surge
➡️ Adrenaline release

Which = palpitations, anxiety, shaking, dizziness, panic attacks, crying spells, and total mental mayhem. Sound familiar?

Menopause & Cortisol Mayhem

Why? Because estrogen and progesterone usually help stabilize blood sugar and support cortisol regulation. In menopause, they drop like an elevator with broken brakes. So…

• Blood sugar becomes less stable

• Cortisol is more sensitive

• Your body’s stress buffer is thinner

• Result? A slice of white bread becomes an emotional rollercoaster

If you're reading this and nodding so hard your neck hurts, you might be in perimenopause or menopause. The signs aren't always textbook hot flashes and night sweats. Sometimes it's rage crying over a salad. If you're not sure, I broke down the early, sneaky symptoms in this post, trust me, you’re not losing your mind.

💡 So yes—sugar → crash → cortisol/adrenaline → panic

It's not always the sugar itself that causes the cortisol. It's the wild blood sugar swing that does. Especially dangerous when your nervous system is already worn thin from hormone shifts.

At the heart of all this is one rebellious idea: slower is smarter. Healing, peace, clarity, they all live in the quiet spaces we rarely make room for. If you’re craving less chaos and more meaning, this post might be your first exhale.

💬 Your Turn — Let’s Talk!

Spotted a post that made you laugh, cry, or finally buy that magnesium threonate? I’d love to hear it.
💌 Scroll into any article and drop a comment, your thoughts, stories, or rogue insights make this space richer, wilder, and wonderfully human. Come join in.

✨Disclaimer & Final Notes

This isn’t medical advice. It’s personal experience, mama. I’m not a doctor, a biochemist, or a cortisol-whisperer. I’m just a woman who got tired of letting the cavewoman in my brain run the show. I could be wrong. Yet, I’ve read, researched, tested, crashed, cried, walked it off, and found what works for me.

If anything I shared resonates, great! Take what serves you and leave the rest. And if you’re dealing with serious symptoms, please talk to someone with a stethoscope and credentials. You deserve expert care and a nervous system that doesn’t sound the alarm over spilled oat milk.

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How to Embrace Slow Living: Finding Peace in a Fast-Paced World.

5 Low-Carb Comfort Meals That Feel Like a Hug: My Happy Food Picks