Do you wake up feeling like you’ve barely slept, no matter how many hours you spent in bed? Or maybe you’re dragging yourself through each day, relying on endless cups of coffee or sugary snacks to stay awake. If the smallest tasks feel overwhelming, and your energy is constantly in the tank, it might not just be about needing more sleep—it could be a sign that your cortisol levels are low.

Cortisol, often referred to as our “stress hormone,” is produced by the adrenal glands in response to stress. But it’s not all bad—cortisol is also crucial for helping us feel alert, focused, and energized throughout the day. It has a natural rhythm, peaking in the morning to help us wake up and gradually decreasing throughout the day. 

But when that rhythm gets disrupted—often due to chronic stress, poor diet, or lack of sleep—cortisol levels can crash, leaving you feeling utterly exhausted.

Why Low Cortisol Is More Common Than You Think

It’s estimated that many people struggling with chronic fatigue may have some form of adrenal dysfunction, yet it often goes undiagnosed. Many women find themselves at their doctor’s office, explaining symptoms like constant tiredness, brain fog, and irritability, only to be told that everything is “normal.” But deep down, they know that something isn’t right.

Low cortisol can develop after periods of high, prolonged stress—think demanding work schedules, caring for family members, or dealing with chronic health issues. Initially, the body produces excess cortisol to cope with stress. But over time, your adrenal glands can become fatigued, and cortisol production drops, leaving you feeling wiped out.

If you’re struggling with constant fatigue, brain fog, or feeling like stress just hits you harder than it used to, this blog post is for you. Here, I’ll share some of the strategies that can help boost your energy and support healthy cortisol levels—naturally.

Top Strategies to Naturally Boost Low Cortisol

1. Ditch the Dieting & Focus on Real Food

   Chronic dieting can wreak havoc on your body’s ability to maintain healthy cortisol levels. Extreme calorie restriction or cutting out entire food groups sends your body into survival mode. It interprets this lack of nourishment as a stressor, which can initially cause a spike in cortisol levels before they eventually crash.

   
   Instead of restrictive diets, focus on eating real, nutrient-dense foods. As author Michael Pollan says, “Eat food, not too much, mostly plants.” Listen to your hunger cues—eat when you’re hungry, and stop when you’re satisfied. Don’t be afraid to enjoy your favorite foods in moderation, and aim to get a balance of healthy proteins, fats, and carbohydrates.

   
   This approach helps your body get the nutrients it needs without the mental and physical stress of dieting, making it easier to maintain steady energy levels throughout the day.

2. Prioritize Sleep as a Non-Negotiable

   Sleep is essential for regulating cortisol levels, yet it’s often the first thing to go when life gets busy. Proper rest allows your adrenal glands to recover and your cortisol levels to reset naturally. Aim for 7-8 hours of good-quality sleep each night, and try to maintain a consistent sleep schedule—even on weekends.

   
   One simple trick for improving sleep quality is to get morning sunlight as soon as you wake up. This helps to regulate your body’s internal clock, signaling that it’s time to be awake and alert, which in turn supports a healthy cortisol rhythm. I like to take a walk with my dog in the morning to get that fresh sunlight and a little movement in.

   
   And if you’re the kind of person who finds themselves waking up at 2 or 3 AM regularly, that could be a sign that your cortisol levels are off balance. Addressing this issue with a calming bedtime routine—like a warm bath, a cup of herbal tea, or reading—can help your body wind down and stay asleep longer.

3. Try Vagal Toning for Better Stress Resilience

   The vagus nerve plays a critical role in how our bodies respond to stress. It’s like a communication highway between your brain and your organs, helping to switch your body from a “fight or flight” state into a “rest and digest” state. When your vagus nerve is well-toned, it can help you handle stress more effectively, which is key for maintaining balanced cortisol levels.

   
   Some simple ways to tone your vagus nerve include deep breathing, humming or singing, taking cold showers, or even immersing your face in cold water for a few seconds. These activities help activate your parasympathetic nervous system, allowing you to calm down and better manage stress.

   
   For a full breakdown of vagal toning techniques, as well as more tips for boosting low cortisol, watch my full video on this topic here.

Supplements to Support Cortisol Balance

When it comes to supporting adrenal health and balancing cortisol levels, certain supplements can make a real difference. Here are a few of my go-to favorites:

• B Complex & Magnesium: B vitamins and magnesium are often depleted in women who have been under prolonged stress. They help support adrenal function and overall energy production. Replenishing these nutrients can help your body cope better with stress and maintain balanced cortisol levels.

• Vitamin D: Most of the women I work with are low in vitamin D, whether due to lack of sunlight or using sunscreen. Vitamin D plays a crucial role in immune function and hormone balance, including cortisol.

• Adaptogens like Ashwagandha & Schisandra: Adaptogens help the body adapt to stress by balancing cortisol levels. Ashwagandha can be particularly helpful if you’re feeling wired but tired, while Schisandra supports mental clarity and endurance.

• L-Theanine: I like to call L-Theanine “nature’s Xanax” because it helps calm your mind without making you feel drowsy. It promotes a state of relaxed focus, making it perfect for managing stress while staying productive.

Want to learn about all the supplements I recommend and how they work? Check out my full video here for more details.

Take the Next Step Toward Feeling Better

If you’ve been struggling with constant fatigue, low energy, or just feel like your body is running on empty, you don’t have to keep guessing what’s wrong. Let’s get to the root cause together.

I offer comprehensive salivary hormone testing that looks at your cortisol levels throughout the day, as well as other important hormones like estrogen, testosterone, and DHEA. This test includes a personal consultation where I’ll interpret your results and create a personalized plan to help you feel your best.

👉 Click here to book a call with me and take the first step toward better energy, balanced hormones, and feeling like yourself again.