This conversation delves into the significant impacts of alcohol on health, particularly focusing on its effects on metabolism, hormonal balance, and weight management during perimenopause and menopause. Brooke Davis of Elysian Women’s Wellness shares personal experiences and scientific insights, emphasizing the need for mindful drinking and providing practical strategies for reducing alcohol consumption while maintaining social enjoyment. Myths surrounding alcohol’s health benefits are also addressed, encouraging listeners to make informed choices about their drinking habits.

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Welcome back to the Fitness Simplified podcast, where we dive deep into women’s health and wellness with real talk and expert advice. I’m Brooke Davis women’s functional nutritionist and fitness specialist with Elysian Women’s Wellness.  Today, we’re kicking off a special series on hormones for the perimenopausal woman, starting with one that plays a major role in how you feel every single day—cortisol. Whether you’re feeling stressed out, wired but tired, or just can’t seem to lose that stubborn belly fat, cortisol could be the culprit. So, grab your tea, settle in, and let’s talk all about this powerful hormone, how it impacts your body, and, most importantly, what you can do to support it.

First things first, what is cortisol? It’s often called the ‘stress hormone,’ but cortisol is much more than just your body’s stress response manager. Cortisol is produced by your adrenal glands and plays a major role in managing how your body uses carbohydrates, fats, and proteins. It regulates blood pressure, supports your immune system, helps reduce inflammation, and is essential for waking you up in the morning. 

Ideally, cortisol follows a natural rhythm, being higher in the morning to get you going and gradually decreasing throughout the day.  It also has an inverse relationship with melatonin so as it decreases, melatonin increases preparing you for sleep.

However, if you’re in perimenopause—when hormones are already fluctuating—your cortisol can easily get out of whack. Stress, poor sleep, and even dietary choices can cause it to spike or dip at the wrong times, causing some of the symptoms you might be experiencing, along with disrupting other hormones.

Let’s talk about what happens when your cortisol levels are dysregulated. 

We’ll start with too high, because this is going to be the first step in dysregulation.

Chronically elevated cortisol can lead to weight gain, specifically around your midsection, because cortisol triggers fat storage. 

You might also feel exhausted but your brain won’t shut off, struggle with insomnia, experience mood swings, or notice that you’re more susceptible to illness. High cortisol levels over time can also contribute to insulin resistance, leading to blood sugar issues – another reason that stress management is important in perimenopause as declining estrogen increases insulin resistance as well.

There are two more majorly important aspects of cortisol and why regulation of it is important regarding hormones.  

The first is that in the pathway of steroid hormones, cortisol is first, then comes your sex hormones.  So when your body is under duress, it will prioritize that energy and resources to cortisol FIRST, leaving whatever is left which won’t be much to create sex hormones.  This is beacuse when you’re being chased by a sabertooth tiger, reproduction is not important.  What your body DIDN’T anticipate was the year 2024 happening and there’s no sabertooth tigers but we’re just stressed about literally everything else in our lives because we have no off buttons, or way to disconnect from the world.   There’s a reason that anxiety and depression are at an all time high.  There’s a reason that infertility is at an all time high. It’s all connected. 

So when we’re talking about perimenopause, our body is ALREADY struggling to make ends meet in regards to hormone production.  It’s powering out FSH in order to get EVERY LAST EGG out there during ovulation, and signaling to the ovaries to send out estrogen and some months it might be able to get it out on time because it’s making enough, then it tanks which is what causes symptoms like hot flashes, and mood swings then other months it can’t make it happen at all – which is what throws off your cycle.  So when cortisol production is taking that little bit of energy / nutrients left – it makes this even worse.

Additionally, your adrenals produce DHEA which the precursor to sex hormones so when your ovaries completely give out this is the only production you have of estrogen, progesterone and testosterone.  The healthier your adrenals are the less severe your symptoms will be transitioning into menopause. 

Before I get into low cortisol I want to clarify when we talk about low cortisol response.  HPA Axis Dysfunction and low cortisol production are often confused, but they actually involve different underlying mechanisms, specifically when it comes to the severity and cause of the low cortisol response. 

The Hypothalamic-Pituitary-Adrenal (HPA) axis is the system that manages your body’s response to stress, so when you experience stress, the hypothalamus sends signals to the pituitary gland, which then triggers the adrenal glands to release cortisol.

In HPA Axis Dysfunction, often inaccurately referred to as “adrenal fatigue”, this system becomes dysregulated, usually due to chronic stress—whether physical, emotional, or psychological. Over time, the body becomes less responsive to those stress signals, and the adrenal glands may fail to produce adequate cortisol when it’s needed most. Cortisol production isn’t necessarily low all the time. This is a functional imbalance, not an outright failure of the adrenal glands. This means the adrenal glands aren’t necessarily damaged, but rather that the communication system (HPA axis) isn’t functioning like it should.

Addison’s Disease is an autoimmune condition where the immune system attacks the adrenal glands, leading to their inability to produce sufficient amounts of cortisol. And Cushing’s Syndrome causes excessive production of cortisol, either due to the overuse of corticosteroid medications or the presence of a cortisol-producing tumor in the adrenal glands or pituitary gland.  So in extreme cases, these things might be at play but more often than not it’s HPA axis dysfunction.

Once you’ve hit this phase – Low cortisol can leave you feeling fatigued, foggy, and unmotivated, often even after you’ve slept a decent amount. You might have a hard time getting out of bed, feel overwhelmed easily, or even notice salt cravings. Low cortisol can also weaken your immune system, making it harder for your body to handle stress and fight off infections.

In perimenopause especially, these highs and lows can make life feel like an emotional roller coaster, often leaving you wondering, ‘Is it my hormones, or is it just stress?’ Well, Spoiler —it’s both!

To review here are some common symptoms to look out for if you suspect cortisol may be an issue for you during perimenopause:

• Unexplained weight gain, especially around your belly
• Difficulty sleeping or staying asleep
• Constant fatigue or feeling tired but wired
• Mood swings or feeling anxious
• Food cravings, especially for salty or sugary snacks
• Poor memory or concentration
• Trouble handling stress or easily feeling overwhelmed
• Frequent colds or illnesses

Now for the good stuff—what you can do to regulate and support healthy cortisol levels, especially during perimenopause. 

Let’s break it down into some actionable steps:

1. Prioritize Sleep: Cortisol needs rest to reset. Aim for 7-9 hours of quality sleep, and try to stick to a regular sleep schedule within an hour. Bedtime routines, like reducing screen time at least an hour before bed, warm showers & baths and downregulation breathwork, stretching and reading can help signal to your body that it’s time to wind down. I have a whole podcast on it if that’s an area you want to focus on.

2. Manage Stress: Easier said than done, I know. But reducing stress is crucial for balancing cortisol. This could mean integrating daily mindfulness practices like meditation, deep breathing, or yoga. Even taking short, mindful breaks during your day can make a huge difference. Nasal breathe as much as possible, Take 10 deep breaths every hour 10 seconds in, 10 seconds out, get outside and walk. Don’t overcomplicate this. I also have a whole podcast on this if you want to focus on this area.

3. Eat for Hormone Health: What you eat significantly impacts your cortisol levels. First and foremost you need to make sure you’re eating ENOUGH.  If you’re trying to lose the belly fat, and you’ve cut your calories down to anything below 1500 – your body is going to fight you and it’s going to make things worse.  Bump that up, then aim for a diet of mainly whole foods, prioritizing unprocessed animal protein, quality fats like nuts & avocado, and high fiber from fruits, vegetables and complex carbohydrates. Work to reduce processed foods, added sugars and trans and hydrogenated fats. I also have a 2 podcasts on this if you want to prioritize this.

4. Balance Blood Sugar: Keeping your blood sugar stable can help stabilize cortisol. Avoid skipping meals, and make sure each meal includes a balance of protein, fat, and fiber to prevent blood sugar dips and spikes. We have a balancing blood sugar guide with lots of various tips & tricks to help stabilize blood sugar throughout the day that I will link in the show notes.

5. Move Your Body: Exercise is a great way to support healthy cortisol levels—but be mindful of the type and intensity. Over-exercising or doing high-intensity workouts too frequently for too long can actually make things worse for you. Opt for more moderate exercise, like strength training, jogging/walking, or swimming and balance it with rest days! I have a whole podcast on this, as well as a beginner strength guide if this is an area that needs more attention.

6. Set & Keep Boundaries: Emotional stress is a huge driver of cortisol imbalance. Learning to say ‘no,’ setting healthy boundaries at work and in relationships, and carving out time for yourself to do things you enjoy can do wonders for your cortisol regulation.

7. Supplements and Herbs: As one of my coaches Lauren Irick or shes newly married and I can’t remember her last name but as she likes to say: You cannot ashwaganda your way out of high cortisol.  While certain adaptogenic herbs like ashwagandha and Rhodiola can HELP regulate cortisol it’s only going to work when they’re used along side all of the above lifestyle management. Magnesium is another key mineral that can support adrenal function and calm the nervous system. Legion has Ashwaganda ksm66 and Sucrasomial magnesium which are two of the highest quality supplements of those kinds and what I suggest so I’ll link that in the show notes along with my code.   Adrenal cocktails that include electrolytes like sodium and magesium, can help support the adrenals as well.  Melatonin is another one that can help support a healthy circadian rhythm and improve your sleep. 

Remember, perimenopause is a time of hormonal transition, and supporting your body through it doesn’t have to be overwhelming. Pick one or two things to focus on each month – don’t try and overhaul your life next week…that’s stressful.  By focusing on small, sustainable lifestyle changes—like sleep, stress management, and balanced nutrition—you can help keep your cortisol levels in check and navigate this phase of life with more ease and energy.

If you’re interested in learning more about balancing your hormones naturally, stay tuned for the next episode in this hormone crash course series, where we’ll dive into another key player: insulin. Thanks for tuning in today. Don’t forget to subscribe, share this episode with a friend, and take a deep breath—you’ve got this!

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis – Owner – Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Alcohol Guide: https://www.canva.com/design/DAFNevfOw2c/RAxqh9imEVS4Oo8w11O1Bw/view?utm_content=DAFNevfOw2c&utm_campaign=designshare&utm_medium=link&utm_source=editor