Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Have You Got “Busy Woman Disease”?
Are you rushing through life with so much on your plate that you’re constantly in a state of stress, leaving your nervous system dysregulated?
Maybe you’ve just come back from your holidays, feeling fab and wishing you could hold onto that calm, relaxed feeling forever.
Here’s the truth I’ve seen after nearly 40 years of coaching women: it’s not just about food and fitness — the real key is your mindset and having the tools to manage stress every single day.
When stress levels and cortisol are managed, everything else becomes easier:
- You naturally make healthier food choices
- You sleep better
- You feel happier, more positive, and more energised
- You have more energy to exercise
- Your cravings will be under control
But if you’re constantly stuck in stress mode (whether it’s low-level background stress or full-on overwhelm), long-term behaviour change becomes almost impossible. You might be able to implement healthy habits for a few days or weeks, but old ingrained patterns quickly creep back in.
This September, focus on calming your nervous system and creating simple daily rituals that reduce stress — because when you regulate your body and mind, everything else falls into place.
Here is a 7 day cortisol reduction plan.
7-Day Cortisol Reduction Plan
Day 1: Wait 90 minutes after waking before having your coffee
Cortisol naturally peaks in the morning to help you wake up. If you drink coffee straight away, you’re layering caffeine on top of that natural cortisol rise, which can cause jitters, energy crashes, and poor sleep later on. Delaying your coffee gives your body a chance to regulate itself first.
Day 2: Do 10 minutes of breathwork when you wake up (you can even do this in bed)
Simple nasal breathing, box breathing (4-4-4-4), or the 4-7-8 method activates the parasympathetic nervous system. Starting the day calm helps you handle stress better and sets a positive tone for the whole day.
Day 3: Avoid looking at your phone for 90 minutes after waking
Scrolling, emails, and news first thing send your brain straight into “fight or flight.” Give your nervous system a break by starting the day with light, movement, and real connection before screens.
Day 4: Wait until after breakfast to have your first coffee of the day
Pairing caffeine with food helps buffer the cortisol and blood sugar spike that coffee on an empty stomach can cause. This small shift improves energy, mood, and focus throughout the day.
Day 5: Ice your face when you wake up
Splashing cold water or using an ice roller activates the vagus nerve, instantly down-regulating stress and giving you a refreshing energy boost. It’s a simple way to “reset” your nervous system first thing.
Day 6: Hum or sing when you feel stressed
Humming, chanting, or singing vibrates the vagus nerve and helps your body shift from sympathetic (stress) to parasympathetic (calm). It’s a fun, natural way to regulate stress whenever you need it.
Day 7: Take an outdoor walk and prioritise rest
Walking in nature is proven to lower cortisol, reduce anxiety, and boost mood. Combine that with an early night or a relaxing wind-down routine to reset both body and mind before the week ahead.
Start with a strong morning routine and work on you self care non negotiables – the little habits you do every day that all add up and take you closer to your fitness goals.
In the beginning it does that work and effort but the more you do them, the easier it gets and I promise these simple habits will make such a differance to your overall wellbeing.
Have a great weekend and I look forward to seeing you in a class, maybe joining my coaching programme or at a retreat this autumn.
What do you think Let me know in the Facebook group
Have a fabulous weekend,
Rachel x
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