The Plate Balanced

How to stop overeating #healthylifestyle #healthydiet

1 year ago | [YT] | 6

The Plate Balanced

30 days of tips to balance your cortisol

Day 10: Say no more often

You can do all the things to help regulate your cortisol and your response to stress, but if you’re not looking at the INPUTS that are causing stress, you’re effectively trying to mop up a puddle without turning off the tap.

What things would you stop doing tomorrow if you knew you wouldn’t offend or disappoint anyone?

This might help you identify some things in your life that are emptying your cup as opposed to filling it ❤️

1 year ago | [YT] | 1

The Plate Balanced

30 days of tips to balance your cortisol

Day 9: Put your phone away 30 minutes before bed and refrain from checking it for at least 30 minutes upon waking

The blue light coming from your screen messes with your circadian rhythm and the constant connectively and endless notifications can keep us in a state of fight or flight.

✅ Set an reminder on your phone for 30 mins before bed to switch off screens

✅ Keep your phone out of your bedroom to reduce the urge to reach for it when you wake up

1 year ago | [YT] | 1

The Plate Balanced

30 days of tips to balance your cortisol

Day 8: Boost your magnesium intake

Most people are deficient in magnesium. Magnesium is one of the most effective nutrients for reducing stress, however your body burns through magnesium when it is under stress.

Foods to include: Leafy greens, dark choc, almonds, pumpkin seeds, quinoa, black beans & avocado.

Supplement with 400mg magnesium glycinate before bed and get ready for better energy, reduced anxiety, flawless sleep + reduced muscle pain.

1 year ago | [YT] | 1

The Plate Balanced

30 days of tips to balance your cortisol

Day 7: Stop doing fasted workouts, especially in the morning

Your body requires energy to workout. When you exercise without eating beforehand, your body releases cortisol to access stored energy.

High cortisol = reduced muscle gain + more fat storage

Instead:

Have a small pre-workout snack containing carbs + protein. After your workout, refuel with a balanced meal containing carbs + protein to support muscle recovery and replenish energy.

1 year ago | [YT] | 0

The Plate Balanced

30 days of tips to balance your cortisol

Day 6: Choose cortisol friendly workouts

HIIT, intense cardio sessions and training 6 days a week will spike your cortisol, leading to fatigue and difficulty losing weight 👎

Swap to low intensity exercise (walking, pilates, swimming) & moderate weight training to build muscle, lose fat and have more energy ⚡️

1 year ago | [YT] | 0

The Plate Balanced

30 days of tips to balance your cortisol

Day 5: Use a castor oil pack to drastically improve your detoxification pathways.

It stimulates the lymphatic system, enhances liver detoxification and reduces inflammation.

Better detoxification = a lower toxic burden = lower inflammation = better cortisol balance = happier you!

Aim for 60 minutes 3 x per week

1 year ago | [YT] | 1

The Plate Balanced

30 days of tips to balance your cortisol

Day 4: Spend 10 minutes outside before 10am

Exposure to natural light early in the day helps to suppress melatonin and increase cortisol. This spike in cortisol, known as the cortisol awakening response (CAR), helps you wake up and feel alert for the day ahead.

This helps your cortisol levels to stabilise over the rest of the day, and decrease appropriately in the evening to help you sleep.

If it’s sunny: 5-10 mins
If it’s overcast: 15-20 mins

1 year ago | [YT] | 1

The Plate Balanced

30 days of tips to balance your cortisol

Day 3: Replenish your minerals DAILY to become more resilient to stress + increase your energy.

When you’re under stress, your body burns through important minerals like magnesium, potassium, and sodium. Over time, your mineral stores become depleted and your body can't handle further stress, leading to burnout.

How to:

Celtic salt + lemon or mineral drops in your water, sip nettle tea, cook with bone broth and drink daily adrenal cocktails.

1 year ago | [YT] | 0

The Plate Balanced

30 days of tips to balance your cortisol

Day 2: Stop drinking coffee first thing on an empty stomach

Our cortisol levels follow a natural circadian rhythm, peaking in the morning to help us wake up and decreasing over the day so that we're able to fall asleep at night.

Caffeine can stimulate the adrenal glands to release more cortisol, causing your cortisol levels to spike even higher in the mornings.

Move your coffee to after breakfast (or with is fine) to help blunt the cortisol spike.

1 year ago | [YT] | 0