Want to lower cortisol and boost your metabolism? High cortisol can disrupt blood sugar, cause weight gain, and increase stress. Here’s how to reset your cortisol levels and improve metabolic health:

• Manage stress: Practice mindfulness, deep breathing, and spend time in nature.
• Exercise smart: Stick to 150–200 minutes of moderate activity weekly.
• Eat right: Include omega-3s, magnesium-rich foods, and antioxidants. Avoid refined sugars, trans fats, and excessive caffeine.
• Sleep well: Maintain a consistent sleep schedule and power down devices before bed.
• Stay hydrated: Drink plenty of water and time meals to align with natural cortisol rhythms.

These habits can help regulate cortisol, improve insulin sensitivity, and support better overall health. Keep reading for detailed tips and tools to monitor your progress.

1. Daily mindfulness methods

Practising mindfulness every day can help reduce cortisol levels and support better metabolic health.

Here are some simple ways to add mindfulness to your routine:

• Morning meditation: Start your day with 10 minutes of guided meditation. This can help balance your body's natural cortisol rhythm.
• Mindful breathing breaks: Take a few moments during the day to practise deep, slow breathing. Inhale through your nose, letting your chest and belly rise, and exhale gently through your mouth. This method helps slow your breathing and improves oxygen flow. 

Pairing mindfulness with relaxation techniques can amplify these cortisol-lowering effects.

2. Physical relaxation methods

Combining physical activity with relaxation techniques can significantly lower cortisol and improve blood sugar levels. Here's how different methods compare:

The combined approach of exercise, deep breathing, and meditation leads to better results than exercise alone.

To benefit from these methods:

• Try deep breathing exercises before bedtime.
• Include short yoga or stretching sessions during work breaks.

3. Nature-based stress relief

Stepping outside can be a natural way to manage stress and lower cortisol. Research highlights the benefits of spending time in nature:

• Just 20–30 minutes outdoors can lower cortisol levels.
• Nature exposure reduces cortisol by 21.3% per hour, beyond the usual daily decline.
• Aim for at least 120 minutes of outdoor time weekly.

Whether it’s a morning walk in the park, a quick garden visit, or an evening bike ride, spending time outside complements other stress management techniques. Together, these activities help maintain a balanced cortisol profile, which is key to overall metabolic health.

4. Diet changes that balance cortisol

Your diet plays a major role in managing cortisol, the stress hormone. Choosing the right foods, avoiding certain triggers, and fine-tuning meal timing can help keep cortisol levels in check.

Best foods for lower cortisol

What you eat can directly influence stress hormone levels and overall metabolic health. Nutrients like omega-3 fatty acids, magnesium, and antioxidants are particularly helpful for regulating cortisol.

A 2010 study revealed that taking EPA/DHA supplements (1,660 mg EPA and 800 mg DHA daily for six weeks) reduced cortisol levels and improved body composition.

Adding these foods to your diet supports hormone balance and improves metabolic function.

Foods that increase cortisol

To help manage cortisol, cut back on:

• Ultra-processed foods: These can increase inflammation and activate stress responses.
• Refined sugars: They may cause cortisol spikes and unstable blood sugar levels.
• Excessive caffeine: Too much caffeine can elevate baseline cortisol.
• Trans fats: Found in partially hydrogenated oils, they harm cell membranes and overall health.

By avoiding these triggers, you can better manage stress and its effects on your body.

Meal timing and water intake

Hydration and meal timing are just as important as food choices. A study on type 2 diabetes patients showed that just three days of poor hydration led to:

• A 1.6% drop in body weight
• Increased plasma osmolality from 288 to 298 mOsm·kg−1
• Higher blood sugar levels during glucose tolerance tests
• Smaller decreases in cortisol compared to well-hydrated states

To optimise cortisol levels:

• Drink enough water so your urine is clear or light yellow.
• Eat larger meals earlier in the day to align with natural cortisol rhythms.
• Stick to consistent meal times to stabilise blood sugar and hormone levels.
• Track your water intake, especially if you face metabolic challenges.

These small adjustments, combined with stress management techniques, can make a big difference in balancing cortisol levels.

5. Daily habits that lower cortisol

Simple daily habits can help manage cortisol levels and support better metabolic health.

Better sleep habits

Your sleep quality has a direct impact on cortisol production. Poor sleep can lead to higher cortisol levels during the day, creating a cycle that disrupts metabolic health.

Here’s a simple bedtime routine to encourage better sleep and healthier cortisol levels:

Pairing good sleep habits with regular exercise can further improve cortisol balance.

To further understand the connection between stress and blood sugar levels, check out our article on how stress directly impacts glucose regulation and why managing stress is essential for maintaining healthy blood sugar levels.

Right types of exercise

Exercise plays a key role in keeping cortisol levels in check. The trick is to focus on moderate-intensity activities that reduce stress without overloading your body.

To get the most out of your workouts:

• Duration: Aim for 150-200 minutes of exercise per week.
• Intensity: Stick to low- or moderate-intensity activities.
• Timing: Avoid exercising too close to bedtime – finish at least 2-3 hours before sleep.

Social support benefits

Social connections are another powerful way to stabilise cortisol and improve metabolic health. Studies show that strong, supportive relationships are linked to lower cortisol levels. Positive social interactions not only reduce stress but also promote resilience.

Ways to build social support into your routine:

• Stay connected: Spend regular time with friends and family.
• Focus on quality: Engage in meaningful conversations and shared activities.
• Consider pets: Bonding with animals can significantly reduce stress.
• Practice empathy: Nurture compassionate relationships, especially with close partners.

Tools to monitor cortisol and metabolism

Modern devices can help you understand how stress and lifestyle choices impact your metabolism, offering real-time insights to support your cortisol detox and overall health.

Using CGMs for metabolic tracking

The Vively app combines continuous glucose monitor (CGM) data with other health metrics to create a Wellness Score (ranging from 0 to 100). This score reflects how your glucose levels respond to stress and lifestyle factors.

Stress tracking devices

Wearables have advanced to include stress tracking, helping you separate physical stress from mental stress. Here are two standout options:

NOWATCH
Recognised as Esquire's Best Health Tracker of the Year 2023, NOWATCH focuses on distinguishing mental stress from physical stress. Starting at $470, it uses bio-cueing vibrations to prompt stress awareness without the distraction of a screen.

Oura Ring
Priced at $249 for the Gen3 model, this ring tracks stress through sleep patterns and heart rate variability.

Both devices provide valuable feedback on your stress levels, offering tools to better manage your well-being.

Vively's metabolic health program

Vively goes beyond tracking by combining CGM data with personalised coaching. This program uncovers patterns in your metabolism and offers tailored advice to improve your health.

"To assist you on this journey, the Vively app offers personalised guidance and support for improving your metabolic health, managing stress, and making sustainable lifestyle changes. By incorporating healthier habits and managing stress in a more sustainable way, we can break the cycle of stress and sugar cravings, paving the way for a happier, healthier life."

The program includes a CGM sensor and real-time analysis of how your body reacts to stress and various lifestyle choices. Starting at $249 for a 3-month plan, it provides a comprehensive approach to metabolic health and stress management.

Steps for resetting your cortisol levels

Balancing cortisol involves managing stress, improving your diet, and making lifestyle adjustments. Cortisol peaks naturally in the morning and tapers off as the day progresses, so aligning your habits with this rhythm is key.

Here’s a quick guide to help you reset your cortisol levels:

Make these habits part of your daily routine to bring your cortisol levels back into balance.

For added support, consider using tracking tools like the Vively program to monitor your progress and fine-tune your approach.

And don’t forget: any physical activity that gets your heart rate up can help. Whether it’s walking, dancing, or cycling, pick something you enjoy – sticking with it is what matters most.