Wellness Coach Who Lost 24 kg Warns About High Cortisol and Shares Steps for Better Health

Post by : Saif Nasser

Cortisol, often called the stress hormone, plays an important role in how the body reacts to pressure, handles metabolism, fights inflammation, and supports immunity. But when this hormone stays high for a long time, it can cause serious problems. Wellness coach Rachel Sanders learned this the hard way. She struggled with high cortisol for years without understanding the signs. Only later did she discover that many of her daily struggles were linked to this imbalance.

Rachel, who lost 24 kilograms and improved her sleep and energy levels, shared her experience on social media. She explained that she once thought her exhaustion and mood changes were simply a part of motherhood or a sign that she was not managing her routine well. But she later realised that her cortisol levels were extremely high, and this was affecting her health in many ways. Her journey shows how chronic stress can change the body and how simple lifestyle habits can bring balance back.

She listed six warning signs that helped her understand what was wrong. The first sign was having no appetite in the morning. Normally, cortisol is highest after waking up, and it helps the body feel alert and ready for breakfast. But in her case, stress had disrupted her signals. She advised people to spend time in morning sunlight, avoid skipping meals, and begin the day with a meal rich in protein.

The second sign was stubborn belly fat. Rachel explained that high cortisol makes weight loss difficult, especially around the stomach. Despite eating well, her belly fat stayed the same. To fix this, she began strength training three times a week, walking daily, eating enough protein, and using natural adaptogens to balance her hormones.

A third sign was having a puffy face and inflammation. She said high cortisol affects the body’s lymphatic system and increases water retention. This leads to swelling and general discomfort. To manage this, she focused on good sleep and reduced her intake of alcohol and processed foods. She switched to anti-inflammatory meals that helped her feel lighter.

Another clear sign was waking up at 3 a.m. every night. Rachel said that blood sugar drops or stress spikes can interrupt deep sleep. She improved this by eating a bedtime snack that included both protein and carbohydrates. This helped stabilise her blood sugar and made it easier for her to rest. She also added daily stress-relief habits to avoid nighttime disruptions.

Constant cravings were also a sign that something was wrong. When cortisol rises, the body searches for fast energy and more minerals. As a result, she kept craving sugary or salty snacks. To handle this, she included foods rich in magnesium, potassium, and electrolytes. These nutrients support the adrenal glands and help the body cope with stress.

The sixth sign was emotional sensitivity. Rachel said she became easily irritated or overwhelmed. High cortisol keeps the body in a fight-or-flight state, which makes small situations feel larger than they are. To calm her mind, she used simple habits such as walking outdoors, deep breathing, and daily relaxation exercises. These practices helped her nervous system return to a healthier rhythm.

Rachel’s story is a reminder that the body sends signals when something is wrong, but these signals are easy to ignore when life becomes busy. She learned that high cortisol is not just about stress—it affects sleep, weight, hunger, mood, and overall health. Her improvements came from small, steady changes: eating better, training regularly, sleeping well, and taking time to relax.

Her message encourages people to listen to their bodies and take early action instead of waiting for symptoms to grow. While her advice is based on personal experience, she reminds everyone to seek help from a medical professional for proper diagnosis and treatment. Good habits can make a big difference, but professional guidance is always important.

Her journey shows that healing begins when we understand our body’s signals and give ourselves the care we deserve.