Hello
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.
Today’s Topic: Understanding and Managing Cortisol
Cortisol is a big one for me personally, as I have been on a mission to lower my cortisol levels, reduce inflammation, and feel my best.
All the tips I’m sharing today are strategies that have personally helped me to feel more energised, improve my mood, and lose weight sustainably.
This year, I’ve also been coaching my clients to manage cortisol effectively and bring down those excessively high peaks that can wreak havoc on your body and mind.
What Is Cortisol?
Cortisol is a steroid hormone produced by the adrenal glands, which sit atop your kidneys. Often called the “stress hormone,” cortisol plays a vital role in your body’s response to stress. However, it’s also crucial for other functions, including:
- Regulating metabolism
- Supporting immune response
- Controlling blood sugar levels
- Managing blood pressure
- Influencing memory and mood
Effects of High Cortisol in Menopausal Women
Chronic high cortisol levels can have several negative effects, such as:
- Weight Gain: Especially around the abdomen, as cortisol promotes fat storage.
- Bone Loss: Elevated cortisol can decrease bone density, raising the risk of osteoporosis.
- Mood Swings and Anxiety: High cortisol levels can interfere with mood-regulating neurotransmitters.
- Fatigue: Persistently high cortisol disrupts your body’s energy balance, leading to exhaustion.
- Weakened Immunity: Prolonged stress can suppress immune function, making you more susceptible to illness.
My 7-Day Cortisol Reduction Plan
You can “habit stack” these—meaning you can build and combine the habits you enjoy most for even better results!
Day 1: Wait 90 minutes after waking before having your first coffee.
Day 2: Do 10 minutes of breathwork as soon as you wake up—even while lying in bed.
Day 3: Avoid looking at your phone for the first 90 minutes of the day.
Day 4: Have your coffee only after eating breakfast.
Day 5: Ice your face first thing in the morning—a quick, refreshing way to energise yourself!
Day 6: Hum or sing when you feel stressed to naturally calm your nervous system.
Day 7: Take an outdoor walk and prioritise relaxation and rest.
Try this programme to help reduce stress and regulate your nervous system.
A Quick Ibiza Update!
This week, I’ve had the privilege of teaching in beautiful Ibiza, meeting wonderful people, and sharing my passion through my signature programme Fitness Pilates and my brand new class Mobility Moves.
I’m deeply passionate about functional fitness—creating exercise programmes that prevent stiffness, reduce pain, and promote strong, resilient ageing and in the coming weeks I’ll share mini workouts and live well tips to help you with this.
Stay Connected!
I hope you’ve enjoyed today’s Women’s Wellness Newsletter, and I’d love to hear from you!
You can join my free online Facebook community https://www.facebook.com/groups/845793672151353
If you’d like me to personally help you get fit, strong, and healthy, you can join my online classes, where I teach:
- Daily WalkFit
- Strength Classes
- Fitness Pilates
- Mobility Moves
You’re welcome to try it out for a month and see how you feel!
Wishing you a wonderful weekend,
Rachel x
Useful Links
For my youtube Workouts click here
Fancy a FREE 15 Minute Walkfit Workout click here
