The Stress Hormone That's Sabotaging Your Success and What Every Woman Needs to Know About Cortisol
- Brainz Magazine
- May 31
- 8 min read
Updated: Jun 3
Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon number 1 Best-Selling books and attaining the esteemed title of a number 1 International best-seller.
If you've ever found yourself stress-eating at 10 PM after a long day of serving others, or wondering why you can't seem to lose weight despite "doing everything right," it's time we had an honest conversation about cortisol, your body's master stress hormone.
As a Christian woman juggling multiple responsibilities, you're often carrying the weight of your calling, your family, and your work all at once. But what you may not realize is that your body is paying a price for this beautiful but demanding life you've chosen. That price often shows up in the form of elevated cortisol, and it's affecting everything from your energy levels to your relationship with food.
Think of cortisol as your body's built-in alarm system. Produced by your adrenal glands, cortisol is designed to help you respond to danger, stress, and emergencies. When working properly, it's actually your friend, helping you wake up in the morning, giving you energy when you need it, and keeping inflammation in check. Cortisol naturally peaks in the early morning, giving you the energy to start your day; it acts as your body's natural anti-inflammatory, helps maintain steady blood glucose levels, and, in true emergencies, can literally save your life by mobilizing energy and sharpening your focus.
But here's where it gets complicated: your body can't tell the difference between a charging lion and a demanding client email at 9 PM. Both trigger the same stress response, flooding your system with cortisol. The problem arises when cortisol becomes chronically elevated, which is incredibly common for women juggling multiple responsibilities.
When your stress hormone stays "on" too long, it creates weight gain (especially around your middle) because elevated cortisol signals your body to store fat, particularly in your abdominal area. This isn't about willpower or discipline; it's biology. You'll also experience intense cravings for sugar and processed foods because high cortisol creates cravings for quick energy sources. Those 3 PM cookie binges? That's often cortisol talking, not lack of self-control.
Chronic cortisol elevation disrupts your sleep by keeping cortisol elevated when it should drop at night, making it hard to fall asleep or causing you to wake up with racing thoughts. It creates blood sugar chaos that can lead to insulin resistance, making weight management even more difficult. You might notice digestive issues like bloating and irregular bowel movements because high cortisol diverts energy away from digestion. The mood swings, anxiety, and feeling overwhelmed that you experience? Elevated cortisol is closely linked to all of these.
Here’s something important you need to understand: cortisol affects women differently than men, and there are valid biological reasons why you might be struggling more than others around you. Women’s cortisol levels naturally fluctuate throughout our menstrual cycles, with higher sensitivity during certain phases. Our bodies also produce cortisol differently due to estrogen and progesterone interactions, making us more susceptible to chronic elevation during times of ongoing stress.
Additionally, women are biologically wired to be more sensitive to relational and environmental stressors. What might barely register as stress for someone else can trigger a significant cortisol response in your system. This isn’t weakness; it’s biology. Your nervous system is designed to pick up on subtle cues and respond accordingly, which served our ancestors well but can feel overwhelming in our modern world.
Society also places unique pressures on women to be everything to everyone, caregiver, professional, ministry leader, friend, daughter, often simultaneously. This constant role-switching keeps your stress response system activated in ways that men typically don’t experience. When you see others who seem to handle stress effortlessly, remember that you may be carrying a heavier load, both biologically and socially.
As a Christian woman, you face unique stressors that can keep cortisol chronically elevated. The always-on mentality of checking emails at all hours and never truly “clocking out” keeps your nervous system in constant alert mode. People-pleasing patterns in your professional and personal life, saying yes to every request and over-delivering to prove your worth, create ongoing internal stress. Perfectionism pressure and the belief that your work must be flawless before it’s worthy create chronic low-level anxiety. Even your irregular eating patterns, like skipping meals while serving others or eating at your desk, signal stress to your body.
The beautiful truth is that small, consistent changes can make a significant difference in your cortisol levels:
Create a gentle morning routine by spending 5–10 minutes in prayer, gratitude, or gentle stretching instead of grabbing your phone first thing. This helps cortisol rise naturally rather than spiking from stress.
Eat protein within two hours of waking to stabilize blood sugar and prevent cortisol from having to kick in to maintain energy levels.
Get natural light by stepping outside or sitting by a window within the first hour of waking, as natural light helps regulate your cortisol rhythm.
Set a timer for every 90 minutes throughout your day and take three deep breaths; this simple practice can prevent cortisol from building.
Step away from your desk to eat when possible, as even five minutes of mindful eating can signal safety to your nervous system.
Practice saying, “Let me check my schedule and get back to you,” instead of immediately saying yes to requests.
Your evening routine matters tremendously for cortisol balance:
Avoid work emails and social media for at least one hour before bed, as the blue light and mental stimulation can keep cortisol elevated.
Include gentle movement like a short walk or stretching to help metabolize excess cortisol and prepare your body for rest.
Practice gratitude by reflecting on three things you’re grateful for, which can shift your nervous system out of stress mode.
Nutritionally, you can support healthy cortisol levels by including magnesium-rich foods like dark leafy greens, nuts, seeds, and dark chocolate, which help relax your nervous system. Omega-3 fatty acids found in fatty fish, walnuts, and flaxseeds help reduce inflammation and support healthy cortisol levels. Consider adaptogenic herbs like ashwagandha, holy basil, and rhodiola, which help your body adapt to stress more effectively.
Here’s something crucial to understand: trying to perfectly manage your cortisol can actually create more stress. The goal isn’t to eliminate cortisol (you need it!) or to implement every strategy perfectly. Instead, choose one or two practices that feel sustainable and build from there. Remember, your worth isn’t determined by how well you manage your stress hormones. You are fearfully and wonderfully made, cortisol challenges and all.
As a woman of faith, you have access to something that secular stress management often overlooks, the ability to cast your cares on the One who cares for you. This isn’t just spiritual advice; it’s physiologically powerful. Research shows that prayer, biblical meditation, and surrendering your worries can actually lower cortisol levels. When you truly release your concerns to God, your nervous system responds by shifting out of fight-or-flight mode.
Consider incorporating morning surrender prayers into your routine, practicing Scripture meditation during stressful moments, ending your day with gratitude and release prayers, and treating Sabbath rest as a non-negotiable. These aren’t just spiritual disciplines; they’re powerful tools for cortisol management that create lasting change in your body’s stress response system.
The long-term benefits of managing your cortisol extend far beyond just feeling less stressed. When you consistently support healthy cortisol levels, you’ll likely notice improved sleep quality, with deeper rest and more energy upon waking. Your relationship with food often transforms as cravings for sugar and processed foods naturally decrease, making intuitive eating feel more accessible. Many women find that stubborn weight, especially around the midsection, begins to shift when cortisol levels stabilize.
Your immune system becomes more resilient, meaning fewer colds and faster recovery from illness. Mental clarity improves dramatically, that brain fog lifts, and you can think more clearly and make decisions with greater ease. Your mood stabilizes, reducing the emotional rollercoaster that chronic stress creates. Perhaps most importantly, you develop a greater capacity to handle life’s inevitable challenges without your body going into crisis mode every time.
Managing cortisol isn’t about adding more to your already full plate. It’s about making small, sustainable changes that honor both your calling and your body’s needs. Start by choosing one morning practice to implement, setting a daily reminder to pause and breathe three times, and experimenting with putting your phone away one hour before bed.
Remember, you’re not just managing your responsibilities; you’re stewarding the body God gave you to fulfill your purpose. Taking care of your cortisol levels isn’t selfish; it’s essential for sustainable success and service. Your body is not your enemy, even when cortisol feels out of control. It’s actually trying to protect and serve you. The key is learning to work with it, not against it, as you build the life and business you’re called to create.
Your journey to wellness is as unique as your calling; honor both with patience and grace. Transformation takes time, and small, consistent steps in the right direction will serve you far better than trying to overhaul everything at once.
If you’re recognizing yourself in this article and wondering how chronic stress and elevated cortisol might be sabotaging your health goals, especially if you find yourself emotionally eating or struggling with cravings despite your best efforts, you don’t have to figure this out alone. As a health coach, I specialize in helping Christian women understand the connection between stress, hormones, and their relationship with food. If you’re ready to explore how cortisol might be impacting your unique situation and discover personalized strategies for lasting change, I’d love to connect with you. Sometimes, a conversation is the first step toward the transformation you’ve been seeking.
Jasmine Kelly-Stephens, IIN Holistic Health and Wellness Coach
Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon Number 1 Best-Selling books and attaining the esteemed title of a Number 1 International best-seller.
Jasmine's personal story spans several decades, interwoven with the trials of comfort, stress, and emotional eating. This deeply personal struggle propels her unwavering commitment to addressing the emotional eating crisis, and guiding women towards healing, restoration, and liberation. At the heart of her mission is the empowerment of women, helping them liberate themselves from the chains of shame and guilt linked to emotional eating, all while drawing on her expertise in trauma-informed care. Through this transformative process, women rediscover their relationship with food and their bodies, embracing a journey of self-love and acceptance that brings forth renewed energy, freedom, and confidence to fulfill their divine callings within the Kingdom.
Jasmine firmly believes that the healing experienced by women extends its positive ripples outward, fostering healthier relationships within families and communities. This ripple effect creates a transformative impact for everyone involved. While Jasmine offers personalized coaching tailored for Christian women entrepreneurs, her passion knows no bounds. Actively spreading the message of transformation through speaking engagements and workshops, she aims to reach anyone open to the journey toward healing and well-being.
