Is Menopause Cortisol Throwing Off Your Weight, Sleep, and Mood?

Hey there,

Let’s talk about cortisol—the stress hormone that can be your best friend or your worst enemy, especially during menopause. It’s like that one friend who hypes you up in the morning but can also make things chaotic if they overstay their welcome.

Cortisol 101: Why It Matters in Menopause

Cortisol is kind of like your body’s built-in alarm clock. It kicks in strong in the morning to help you wake up and get going, then gradually tapers off so you can wind down for the night. But when stress lingers for too long—whether from life, work, or just dealing with menopause—it can throw everything out of balance.

Your adrenal glands are in charge of producing cortisol, and when they’re working smoothly, you feel energized and focused. But if they’re overworked from constant stress, it can lead to all kinds of issues, from weight gain to mood swings. And guess what? During menopause, when your other hormones are already playing musical chairs, cortisol can make things even trickier.

Why Stress Makes Menopause Symptoms Worse

When stress levels are through the roof, cortisol can go into overdrive, leaving your adrenal glands exhausted. This leads to what’s often called adrenal fatigue—aka feeling completely wiped out.

Add menopause to the mix, and it’s like throwing gasoline on a fire. Those hormonal fluctuations can make your stress response even stronger, making everything feel more overwhelming. Cortisol also teams up with estrogen and progesterone, creating a messy hormonal cocktail that can lead to stubborn weight gain, brain fog, and endless fatigue.

Signs Your Cortisol Might Be Too High

• Weight gain (especially around the belly)

• Trouble sleeping (hello, 3 AM wake-ups)

• Low energy

• Mood swings

• Food cravings (especially sugar and carbs!)

• Frequent colds or getting sick easily

• Joint pain

• Digestive issues

7 Simple Ways to Balance Cortisol in Menopause

1. Fix Your Sleep Routine – Try to wake up and go to bed at the same time every day. – Aim for at least 7 hours of good sleep. – Cut back on screen time before bed and get some morning sunlight to reset your body’s clock.

2. Find Ways to Relax – Take deep breaths—just five slow breaths can calm your nervous system. – Meditate or just close your eyes for a few minutes and focus on your breathing. – Go for a walk—it’s one of the best (and most underrated) ways to lower stress.

3. Keep Your Blood Sugar in Check – High cortisol means higher blood sugar, and eating too much sugar makes it even worse. – Stick to whole foods, protein, and healthy fats to avoid those energy crashes.

4. Eat More Anti-Inflammatory Foods – Fill your plate with veggies, healthy fats, and whole grains. – Cut back on processed foods and refined carbs to help with weight balance and reduce inflammation.

5. Consider Supplements – Vitamins like C, B5, and magnesium can support your adrenal glands. – Omega-3s and adaptogenic herbs like Rhodiola can also help balance stress hormones. – Always check with your doctor before adding new supplements.

6. Move Your Body (But Don’t Overdo It!) – Exercise is great for managing stress, but too much intense exercise can spike cortisol. – Mix it up—do yoga, dance, strength training, or even short HIIT workouts. – Listen to your body! If you're feeling exhausted, opt for something gentler like Pilates or stretching.

7. Ditch Stressful Habits – Cut back on alcohol—it temporarily relaxes you but can spike cortisol in the long run. – Be mindful of caffeine—it can raise blood pressure and increase anxiety if your stress levels are already high. – If smoking is part of your routine, now’s a great time to quit for your overall health.

BONUS: The Supplement That Changed Everything for Me

When I first hit menopause, my cortisol levels were all over the place. I had weight gain, insomnia, and constant anxiety. The steps above helped, but one supplement made the biggest difference: Phosphatidylserine (PS).

Why It’s a Game-Changer:

• Supports adrenal function and balances cortisol levels

• Helps with hormonal balance

• Boosts cognitive function (goodbye, brain fog!)

• Improves sleep

How I Take It:

• 200 mg before bed (sometimes another 100 mg if I wake up too early)

• I pair it with 100 mg of magnesium for extra relaxation

Important Note: If you’re on blood thinners, meds for Alzheimer’s, or have a surgery coming up, talk to your doctor before trying it.

Final Thoughts

Making changes can feel overwhelming, but you don’t have to do everything at once. Start with one or two things that feel doable. Maybe it’s a short walk, a few deep breaths, or cutting back on sugar. Small, consistent steps add up over time.

You’ve got this! And remember, I’m right here cheering you on. 💛

Talk soon,

Sophia