E282: The Cortisol Crisis for Women Over 40: Fix Belly Fat, Sleep Issues and Burnout Without Fasting

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In this episode of The Art of Living Well Podcast, hosts Marnie Dachis Marmet, a Certified Holistic Health Coach and Longevity Expert, Author, Entrepreneur, Yoga Instructor, and Board Certified Integrative Health Practitioner (IHP 1, 2); and Stephanie May Potter, a Board Certified Integrative Health Practitioner (IHP 1, 2), Holistic Health Coach, National Board Certified Health and Wellness Coach (NBHWC), and certified Yoga Instructor, uncover the misunderstood world of cortisol: the body’s primary stress hormone.They share personal stories, explain how cortisol works, and reveal how chronic stress affects weight, sleep, immunity, and overall health.

With practical tips and science-backed insights, they show how to identify unhealthy cortisol patterns and adopt simple strategies to restore balance. This is a must-listen for anyone looking to better manage stress, boost energy, and improve well-being. Whether you’re dealing with daily life pressures, navigating midlife hormonal changes, or simply curious about optimizing your energy and well-being, this episode offers both the science and the actionable tools to balance cortisol for better health.

What You’ll Learn in This Episode:

• What cortisol is and why it’s essential for survival.

• The difference between healthy cortisol patterns and chronic elevation.

• How high cortisol impacts sleep, digestion, immunity, and weight.

• Simple lifestyle shifts to regulate cortisol naturally.

• The role of breathwork, nutrition, and movement in stress management.

• Why self-awareness is the first step to controlling your stress response.

Noteworthy Quotes from the Episode:

• “Cortisol isn’t bad; it’s chronic, unmanaged stress that causes problems.” – Stephanie May Potter

• “Your body can’t heal when it’s constantly in fight-or-flight mode.” – Marnie Dachis Marmet

• “Managing stress is about small, consistent habits, not drastic overhauls.” – Stephanie May Potter

• “Awareness is your superpower when it comes to cortisol.” – Marnie Dachis Marmet

• “Sleep is the ultimate cortisol regulator.” – Stephanie May Potter

Episode Breakdown with Timestamps:

[00:00] Understanding cortisol: the good, the bad, and the misunderstood.

[05:04] What triggers cortisol and how it works in the body.

[09:15] Signs your cortisol is out of balance.

[14:08] How chronic stress impacts weight, digestion, and immunity.

[19:17] The connection between cortisol and sleep quality.

[23:47] Practical, everyday strategies for regulating stress.

[28:51] Why you need to continuously monitor your cortisol levels.

[35:53] How like-minded people boost your health goals.

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Access a guided demonstration of the 4-7-8 breathwork technique here: https://www.youtube.com/watch?v=Egr8iGBg8Oc

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