How To Lower Your Cortisol Levels And Reduce Stress Naturally

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Cortisol Detox: What Is It, Function, Symptoms, How To Reduce Levels

On today’s episode of Live Lean TV, I’m sharing my cortisol detox reduction plan to show you the 6 steps I’m taking on how to lower your cortisol levels and reduce stress naturally.

One of my big goals this year is to lower my stress levels by simplifying my life to create more inner peace.

If you’re looking to get rid of “cortisol belly” and “cortisol face”, you’re in the right place.

To be respectful of your time, I’ve included jump links to each section in the description below.

Table Of Contents: Jump Links

What Is The Function Of Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress.

It plays several key roles in the body, including increasing energy and focus to prepare you to “fight or flight” when faced with a perceived threat.

However, even though the function of cortisol is essential for survival, when cortisol levels are too high for extended periods, it can have negative health effects on the body.

High Cortisol Effects On Body

High cortisol levels can have a range of negative effects on the body including:

• Weight Gain and “Cortisol Belly”
  • Cortisol belly refers to abdominal fat accumulation around the stomach, primarily as visceral fat surrounding internal organs like the liver, intestines, and pancreas, which can increase the risk of heart disease and type 2 diabetes.
• “Cortisol Face” or “Moon Face”
  • Cortisol face creates changes in the face including puffiness, acne, thinning skin, and dark circles under the eyes.
• Weakened Immune System
• Poor Sleep and Fatigue
• Increased Anxiety and Depression
• Impaired Memory and Brain Function
• Increases Muscle Breakdown and Bone Damage
• Increases Blood Pressure and Risk of Heart Disease

By following the steps in this post, you can restore hormonal balance to get rid of cortisol belly and cortisol face, while improving your energy, mood, sleep, and overall well-being.

What Causes High Cortisol Levels?

Cortisol levels can become elevated due to various factors including:

1. Chronic Stress: Emotional, mental, or physical stressors like work pressure, personal issues, or trauma trigger the body’s fight or flight response, leading to increased cortisol.
2. Sleep Deprivation: Lack of sleep or poor quality sleep disrupts cortisol regulation, causing higher levels in the morning and throughout the day.
3. Poor Diet: Diets high in sugar, caffeine, or processed foods can lead to cortisol spikes.
4. Overtraining: Intense exercise without proper recovery can raise cortisol levels.
5. Health Conditions: Conditions like Cushing’s syndrome, depression, and anxiety disorders can also cause chronically high cortisol.

If you not sure if you have high cortisol levels, I’ll show you how to get a cortisol test and the normal levels, at the end of this post.

What Is A Cortisol Detox?

One of my big goals this year is to simplify my life, connect with my spirituality, and lower my stress levels.

If you’re looking to lower your cortisol levels and reduce stress naturally, I’m going to share with you my cortisol detox reduction plan.

A cortisol detox is a plan aimed at reducing chronic high levels of cortisol, which is the stress hormone in your body.

My Cortisol Detox Reduction Plan focuses on the following 6 steps:

1. Sticking to a diet primarily comprised of whole foods, while reducing processed sugar and caffeine, and eliminating alcohol.
2. Supplementing to support adrenal function
3. Applying practical stress management techniques
4. Prioritizing 7-9 hours of higher quality sleep
5. Adding in more mobility and yoga, to compliment my resistance training and cardio workouts
6. Socialize, laugh, and spend more time in nature

With that said, let’s first dig deeper into making the necessary dietary changes, by following an approach called the cortisol detox diet.

What Is The Cortisol Detox Diet?

The Cortisol Detox Diet is a strategic approach to reducing stress and balancing cortisol levels by focusing on foods and drinks that support adrenal health, and calm the nervous system, to improve sleep and overall well-being.

The cortisol detox diet typically includes:

1. Focusing on nutrient dense whole foods high in:
   • Protein: beef, chicken, fish, and eggs
   • Healthy fats: avocado and nuts
   • Fiber: leafy greens and berries
2. Limiting foods and drinks that spike cortisol levels including:
   • Processed sugar: I haven’t eliminated it, but I’m being more mindful of making better decisions
   • Caffeine: I still have one coffee in the morning, a green tea, and 100-200mg before my workout
   • Alcohol: In just a bit I’ll share how I managed to not have a sip of alcohol in over 6 months
3. Staying hydrated by drinking:
   • At least 1/2 my bodyweight in oz of water per day with electrolytes
   • 1-2 cups of herbal teas like chamomile, lemon balm, or passionflower per day

Now let’s talk about the “cortisol cocktail”.

Cortisol Cocktail Recipe

A cortisol cocktail, also known as an adrenal cocktail, is a recipe that has become popular on social media based on it’s claims it helps reduces cortisol levels.

The recipes typically include ingredients promoting relaxation and adrenal health that are high in vitamin C, as well as the electrolytes sodium, potassium, and magnesium, with an optional addition of collagen.

Cortisol Cocktail Ingredients:

• 1/2 cup of orange juice (for vitamin C)
• 1/4 tsp of sea salt (for the electrolyte sodium)
• 1/2 cup of coconut water (for the electrolyte potassium)
• Optional: 1 serving of collagen

To increase the electrolyte content, you can add in 1/8 tsp of potassium powder and 1/8 tsp of magnesium powder.

Instructions:

1. Mix all the ingredients into a cup, drink, and relax.

Nutrition Facts (per serving)

• Calories: 75
• Protein: 10g
• Carbohydrates: 9g
• Fat: 0g

• Sodium: 590mg (25% DV)
• Potassium: 290mg (6% DV)
• Magnesium: 15mg (4% DV)
• Vitamin C: 42mg (47% DV)

Enjoy this cortisol cocktail recipe once a day in the mid-morning or afternoon or when you start feeling a drop in energy.

Even though at this time, there is no solid evidence that the cortisol cocktail recipe directly lowers cortisol levels, some people notice it helps them feel calmer, less stressed, and more energized.

Plus, since the ingredients support overall health, feel free to give this cortisol cocktail recipe a try.

Best Supplements To Reduce Cortisol

In addition to following a nutrient dense whole foods diet, I take the following 4 supplements that have been shown to reduce cortisol levels:

1. Fish Oil: studies show fish oil helps reduce cortisol levels by providing anti-inflammatory omega-3 fatty acids that regulate the stress response.
   • Dosage: Most studies suggest a daily dose of 1,000–3,000 mg of EPA and DHA combined per day.
   • Here’s an Amazon link to the brand of fish oil that I use.
2. Ashwagandha: Ashwagandha is one of the most researched adaptogens for lowering stress and cortisol reduction.
   • Dosage: 300–600 mg per day of a standardized extract (with at least 5% withanolides)
   • Here’s an Amazon link to the brand of Ashwagandha that I use.
3. Magnesium L-Threonate (Best) or Magnesium Glycinate: Magnesium deficiency is often linked to higher cortisol levels as it has calming effects on the body.
   • Magnesium L-Threonate Dosage: 150-300 mg per day
   • Magnesium Glycinate Dosage: 200-400 mg per day
   • Here are Amazon links to Magnesium L-Threonate and Magnesium Glycinate.
4. Cured Serenity Gummies:
   • Since I started taking these Cured Serenity Gummies, I haven’t had a sip of alcohol in over 6 months.
   • Rather than drinking alcohol, my wife Jess and I take 1-3 of these at night to wind down after a busy day.
   • One gummy contains 150 mg of L-theanine, which may help lower cortisol levels by enhancing GABA activity in the brain, as well as 20 mg of the adaptogenic herb Reishi mushroom, 15 mg of full spectrum CBD, and a small dose of ashwagandha.
   • Use 15% off code: JESS here with this discount link.

Lastly, if you are into aromatherapy, adding 2-3 drops of lavender essential oil into a diffuser has been shown to lower cortisol and promote relaxation.

Now that we’ve covered the dietary changes to reduce cortisol levels, let’s now focus on incorporating stress management relaxation technique to calm the nervous system.

Somatic Yoga To Reduce Cortisol Levels

Somatic yoga is a mindful practice that uses slow movements, deep breathing, and body awareness.

This can help activate the parasympathetic nervous system, which helps your body relax and reduce stress.

This practice can lower cortisol levels over time, improving sleep and boosting stress resilience.

Here are 5 tips I’ve been using to incorporate somatic yoga into my routine:

1. Start with 10-15 minutes, 3-4 times a week, then gradually increase as needed.
2. Practice in the morning to set a calm tone for the day or in the evening to unwind and improve sleep.
3. Find a quiet, calming space free of distractions, and use soft lighting and cortisol reduction music set to 8-14 Hz alpha or 4-8 Hz theta frequencies.
4. Focus on slow, deep belly breathing from your diaphragm to calm your nervous system.
5. Start with gentle poses like cat cow, child’s pose, and reclining twists or follow along with somatic yoga guided videos on YouTube designed for stress relief.

Cortisol Reduction Music And Frequency

Cortisol reduction music is designed to help lower stress and reduce cortisol levels.

Music that uses alpha 8-14 Hz or theta 4-8 Hz frequencies is especially effective, as these frequencies are associated with activating the parasympathetic nervous system to help the body relax and reduce the stress hormone cortisol.

To find cortisol reduction music, I simply search for “cortisol reduction music” and “8-14 Hz” or “4-8 Hz” on YouTube or Spotify.

I listen to:

• Alpha (8-14 Hz): when working or cooking as it enhances focus and productivity, while being in a calm, peaceful, relaxed, but alert state.
• Theta (4-8 Hz): during meditation, deep breathing, somatic yoga, or when preparing for sleep as it promotes relaxation, a calm nervous system, and a pre-sleep state.

Cortisol reduction music typically features slow tempos, soothing sounds, and harmonies that promote relaxation.

How To Take A Cortisol Test

How do you test your cortisol levels?

Cortisol levels can be measured through various tests, typically performed by a healthcare provider.

Common methods to test your cortisol levels include:

1. Blood test in the morning
2. Saliva test at multiple points during the day
3. Urine test
4. DHEA/Cortisol ratio test to compare cortisol to DHEA levels, which is another adrenal hormone, to help assess adrenal function

What Is The Normal Range For Cortisol Levels?

The normal range for cortisol levels depends on the time of day and the method of testing.

Here are general reference ranges for blood tests:

Morning (6-8 AM):

Cortisol levels are highest in the morning to help you wake up and feel alert.

• Normal range: 10-20 µg/dL (micrograms per deciliter)
• High levels: Above 20 µg/dL could indicate excess cortisol

Afternoon (4-6 PM):

Cortisol levels should gradually decrease throughout the day.

• Normal range: 3-10 µg/dL
• High levels: Above 10 µg/dL could suggest a disrupted cortisol pattern, often due to chronic stress.

Night (10-12 PM):

Levels should drop significantly by nighttime.

• Normal range: 1-5 µg/dL
• High levels: Above 5 µg/dL

If cortisol remains elevated at night, it can interfere with sleep and suggest chronic stress or other health issues.

Question Of The Day

Let me know in the comments:

• Have you ever heard of or experienced “cortisol belly” or “cortisol face”?
• What changes have you made to help reduce stress and manage cortisol?

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