Wellness coach Rachel Sanders is shedding light on the often-overlooked signs of elevated cortisol, a stress hormone that plays a major role in metabolism, immunity, inflammation, and overall well-being. After struggling with symptoms she once dismissed as exhaustion or the demands of motherhood, she later discovered her cortisol levels were imbalanced. By addressing this hormonal disruption, she successfully lost 24 kilograms, improved her sleep, and regained her energy.
Cortisol naturally peaks in the morning, but Rachel explains that chronic stress can disrupt this rhythm and trigger noticeable changes in appetite, sleep patterns, mood, inflammation, and body composition. In a detailed social media post, she outlined six early signs she ignored for years and the practical steps she used to rebalance her hormones.
One red flag Rachel noticed was having no morning appetite, which she says can indicate a cortisol imbalance affecting hunger cues. She recommends exposing yourself to natural morning light, eating consistent meals, and starting the day with a protein-rich breakfast. She also struggled with stubborn belly fat, which she attributes to chronically high cortisol making fat loss difficult. Her solution involved strength training several times a week, prioritising protein, walking daily, and using adaptogens to support hormone balance.
Another symptom was puffiness and inflammation, which she says can result from impaired lymphatic drainage and water retention linked to stress. She emphasises focusing on high-quality sleep, choosing anti-inflammatory foods, and reducing alcohol and ultra-processed foods. Frequent 3 am wake-ups were another sign of high cortisol for Rachel, which she explains can be caused by blood sugar crashes disrupting sleep. She suggests adding a balanced bedtime snack and adopting daily stress-relieving habits to stabilise blood sugar.
She also battled constant cravings for sugar and salt, which she says the body seeks when trying to manage cortisol spikes. To support adrenal health, she turned to whole foods, electrolytes, and essential minerals like magnesium and potassium. Lastly, Rachel describes feeling easily overstimulated as a sign of cortisol dysregulation, explaining that elevated stress hormones keep the nervous system in a fight-or-flight state. She recommends grounding rituals such as deep breathing, nature walks, and nervous system resets to promote calm and resilience.
Rachel’s experience highlights how chronic stress can manifest in subtle yet significant ways, and how simple lifestyle adjustments can support healthier cortisol levels. Her journey serves as a reminder that listening to your body and addressing stress proactively can lead to transformative results.