4 Ways to Naturally Lower Cortisol

May 21, 2022

Why would someone look for ways to naturally lower cortisol?

When you're constantly under stress, your cortisol levels can remain high, resulting in a myriad of health concerns ranging from inflammation to weight gain, anxiety, depression, diabetes, heart disease, and more.

So, the obvious question here is: Are there ways to naturally lower cortisol levels?

The answer is YES—but there are some details you don't want to miss. While I go into great detail in my book, Total Health Turnaround, there are some big-picture items you need to know about today!

Keep reading to learn how you can get your cortisol levels under control to support your overall health.


4 Ways to Naturally Lower Cortisol Levels

Here are four of the best ways to naturally lower cortisol levels and support your health and well-being.

1. Eat a plant-based diet.

Studies have long demonstrated that eating a plant-based diet is one of the top ways to naturally lower cortisol levels. [1]

But how does it work? Simply put, eating a meat-heavy diet puts stress on your body.

And anytime your body is under stress, it calls on your adrenal glands to produce more cortisol.

Now, that doesn’t mean you have to cut out all meat. I recommend making plants at least 75 percent of your diet in order to support your body’s stress response and therefore support normal cortisol levels.

If you’re looking for guidance on how to incorporate more plants into your regular diet, check out my article on 10 Steps to Eating a Plant-Based Diet.

2. Supplement with stress-reducing nutrients.

Another one of the great ways to natural lower cortisol in your body is to supplement with nutrients and herbs known to support your body’s stress response.

Some of my favorites, such as L-theanine, passiflora, rhodiola, Schisandra berry, and phosphatidylserine are known to promote sleep, boost mood, and reduce anxiety by supporting your body’s ability to adapt to stress. [2, 3, 4]

Specifically, the herb ashwagandha not only your adrenal glands, but also the symptoms arising from adrenal fatigue.

Ashwagandha is a gentle herbal tonic and can calm an overactive nervous system, lower blood pressure, calm anxiety, and more. It can also suppress stress-induced increases of dopamine receptors and the output of cortisol. [5]

For a more comprehensive list, click here.

3. Prioritize your mental health.

This is one area I’m passionate about but sadly find that it’s often overlooked in healthcare.

One of the best ways to naturally lower cortisol is to consider the emotional aspect of healing—the mind-body connection.

The truth off the matter is that what you consume on an emotional level has just as much of an impact as the food you eat.

So, how do you prioritize your mental health and the mind-body connection? Practice the following:

For more on these points, click here.

4. Incorporate regular movement.

Finally, practicing stress-relieving exercises is one of the top ways to naturally lower cortisol. Options include yoga, walking, tai chi, dancing, and more.

So, how effective is it?

According to a 2018 study of 52 middle-aged women, just 12 sessions of yoga significantly decreased their levels of depression, anxiety, and stress. [6]

Additionally, a 2008 study revealed that walking for just 20 minutes each day can reduce symptoms of fatigue by 65 percent and increase energy by 20 percent! [7]

Looking for more guidance or an exact protocol to follow? Check out my brand-new Walking for Weight Loss eBook.


Ways to lower cortisol - Dr. Pingel


I hope you’ve found these tips for ways to natural lower cortisol helpful. If you need more guidance on the importance of reducing your cortisol for whole-body health, grab a copy of my book, Total Health Turnaround and begin supporting your body’s stress response and living the life you were meant to enjoy today!

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