Stress, Cortisol, and Metabolic Health: 5 Daily Habits to Reduce Stress and Boost Wellbeing

Stress is more than just feeling frazzled. When your body senses stress, it releases cortisol, a hormone that’s helpful in short bursts but harmful when it lingers. Persistently raised cortisol alters metabolism, spikes cravings, and signals your body to store fat—particularly around your tummy.

During menopause, dropping oestrogen levels make cortisol’s effects even stronger. But chronic stress and the so-called “stress belly” can affect anyone, at any age.

It’s not just about hormones, though. Mindset and the stories we tell ourselves about stress play an equally powerful role. Our thoughts influence how stress impacts our bodies, and the skill of reframing—shifting focus from shortcomings to strengths—can dramatically improve resilience.

Managing stress isn’t about eliminating it. It’s about developing tools and habits to dial down its physical and emotional impact.

Listen and Learn: Our Top Podcast Episodes on Stress

These episodes from Real Health and Weight Loss dive deeper into managing stress, emotional tools, and how your mindset affects both health and weight. Perfect for your next walk or cup of tea break:

🎧 What Stress Does to Your Body (Episode 192)
🎧 Weight Loss is More than Just Food (Episode 170)
🎧 When to Slow and When to Go (Episode 155)
🎧 Hypnosis versus Meditation – Part One (Episode 76)
🎧 Hypnosis versus Meditation – Part Two (Episode 77)

These conversations share real-life stories, mindset strategies, and practical relaxation techniques you can start using today.

The Science of Stress and Metabolism

Science is clear: managing stress is essential for metabolic health. Elevated cortisol can disrupt blood sugar balance, drive hunger and cravings, interfere with sleep, and slow down fat metabolism. Over time, this leads to the all-too-common pattern of fatigue, poor sleep, and stubborn weight gain.

Thankfully, breaking the stress cycle doesn’t require massive life changes. Small, consistent daily actions can make a profound difference.

5 Simple Daily Habits to Calm Stress

1. Move Your Body, Daily

Movement helps burn off excess stress hormones and boosts your mood. Whether it’s a brisk walk or gentle stretching, regular activity is more powerful than perfection. The goal is consistency, not intensity.

2. Practise Calm, Deep Breathing

Just a few minutes each day of slow breathing can calm your nervous system. Your mind might wander—that’s okay. Gently bringing it back to your breath strengthens your mental focus. Listening to a relaxing hypnosis track can also settle your body’s stress response quickly.

3. Spend Time in Nature or with Loved Ones (Even Pets!)

Sunlight, human connection, and physical touch all help regulate stress hormones. A short walk outside or cuddle with your pet can lower anxiety, promote calm, and help you reset emotionally.

4. Limit Evening Screen Time

Protect your sleep by creating a screen-free wind-down routine. Good sleep is one of the strongest regulators of cortisol, insulin, and appetite hormones. Try reading, listening to calming music, or using a bedtime hypnosis track instead.

5. Write Down Your Worries

Journalling helps you externalise stressful thoughts and reframe negative self-talk. Simple reminders—“Thoughts are not facts”—can interrupt worry loops and strengthen mental resilience.

Building Emotional Resilience for Long-Term Health

Managing stress isn’t about willpower or perfection. It’s about practising small, repeatable habits that train your body and mind to respond differently.

Each time you notice your stress rising, gently guide yourself back—much like training a puppy—to your chosen anchor: breath, movement, writing, or rest. Over time, these micro-moments reshape your brain’s stress response, creating more calm, balance, and vitality.

Your health transformation starts with mindset, not restriction. When you learn to manage stress with compassion and skill, your body begins to heal from the inside out.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!