We talk a lot about how it FEELS to have High Cortisol. BUT what about how it looks on the outside? After college I was seriously grinding in the corporate world and commuting 3 hours a day. I was sick all the time. It would be another 20 years before I understood that my stressful life was causing my body to use up all my Cortisol so my adrenal glands were then using up other hormones, especially progesterone to keep up with the demand of STRESS.

• FYI: High Cortisol FEELS like: Tired but wired, exhausted even after sleeping, anxious, zero seggs drive, PMS and mood swings
• FYI: High Cortisol LOOKS like: Stretch marks, slowly healing wounds, hump at the back of your neck (dowager’s hump) and a flushed, rounded face.

How to tell if you’re addicted to high cortisol

1. Your Morning Rituals are rooted in reactivity — You wake up and immediately your fingers are drawn to your phone. You’re checking emails or lost in the sinkhole of social media. This instant bolt of information acts as an artificial sunrise that kickstarts the cortisol surge.
2. Breakfast — An Omission Fueled by Caffeine — Coffee becomes more than a beverage; it is your sustenance for the trek to work. The thought of solid food doesn’t even cross your mind amidst the grind of getting to your desk. This habitual fasting may be teetering on stress, not wellness.
3. The Deskbound Dining Experience — Lunchtime is simply another task in your calendar, often ignored for productivity’s sake. A grab-and-go meal at your desk amid the tap-tap-tap of the keyboard underlines the absence of a true nourishing break.
4. Evening Rituals Centered Around Alcohol — Each night, unwinding is synonymous with wine. That glass of alcohol becomes the signal to decompress, yet unbeknownst to you, it’s possibly perpetuating the very cycle you wish to break.
5. Leisure Time — A Parade of Passive Stimulation — How do you unwind? Is it passive consumption of screen after screen, Netflix rolling in the background as you scroll through TikTok? This is NOT the downtime your body and mind genuinely need.

Tips to Lower Cortisol

For us women grappling with hormone imbalances, recognizing these patterns isn’t an invitation for self-rebuke, but rather the first step toward transformation. Learning to self-regulate and lower cortisol has been a true awakening for me. It’s not merely about suppressing the joy or exhilaration that a high-paced lifestyle offers; it’s about discovering a sense of vitality and relaxation that isn’t fueled by external stressors.

The process involves concrete strategies to recalibrate your body’s response to daily stimuli. Simple changes like mindful mornings, regular meals savored away from work, and relaxation techniques that don’t depend on screens or spirits can realign both your cortisol levels and overall wellbeing. Seriously – understanding how to self-regulate and lower cortisol has been one of the greatest gifts I gave myself. It has literally changed how I relate to people and most importantly how I SHOW UP to the people who matter most (more on that below). ALSO – Don’t forget to make and MEET a morning protein goal. Eat a savory breakfast within an hour of waking that consists of 30-35g of protein to maintain blood sugar balance and kick afternoon fatigue and cravings to the curb.

Polyvagal Theory

We know from the Polyvagal Theory created by Dr. Stephen Porges that our nervous system, physiological responses, and emotional responses intertwine which is why breathwork, humming, gargling, singing, rebounding, bouncing and vibrating WORKS. I love combining breathwork with Lime Essential Oil because I immediately feel uplifted and I know using EO’s can get a little “woo-woo” for some us but thankfully there’s research to back up why this combo works (PMID: 37175176; PMID: 36552586) And if breathwork isn’t your thing – diffuse your favorite citrus essential oil while you bounce or vibrate! P.S. just make sure whatever essential oil you choose is therapeutic grade and organic, if possible.

As the old adage goes, knowledge is power. Understanding the signs of cortisol addiction is the springboard to a more harmonious life, and from there, the possibilities of balance, health, and true relaxation are endless. If you’re done running the relentless racetrack and yearning to redefine your relationship with day-to-day pressures, join me in this conversation. It’s time to refashion our routines into something more sustainable and gentle on our bodies.

Remember, the greatest gift you can give yourself isn’t another spin class or latte; it’s the gift of balance. And as always, I’m here sharing my experiences and learning from yours as we journey together towards peace and equilibrium.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

Hormonal imbalances can sneak up on us. And honestly, disrupt our day-to-day lives. You may not even notice some imbalances! Well, fear not! I got you. There are simple yet effective ways to keep our hormones happy and our bodies in balance. From the foods we eat to the items we use daily, small changes can lead to significant improvements in our well-being. Here are my personal top 10 hacks for managing hormones:

1. Swap Sugar with Plant-Based Alternatives

Why not sweeten your life naturally? Switch your usual white sugar for something kinder to your blood sugar levels like Stevia or Monk Fruit. These sweeteners come from plants and are often many times sweeter than sugar, meaning you need less to achieve the same level of sweetness. Your cocktails, coffee, or tea will thank you, and your body will experience less of those harsh sugar spikes.

2. Supplement with NAC

N-acetyl cysteine (NAC) might be the helping hand your body needs. This powerful compound supports detoxification, balances insulin, and reduces inflammation. Plus, it’s a superhero when it comes to alleviating PMS symptoms!

3. Rethink Your Deodorant

Are you inadvertently applying hormone disruptors straight to your skin? Many deodorants contain Parabens, Phthalates, and Fragrance, all of which can mess with your hormonal balance. Often used as preservatives, parabens can mimic estrogen in the body, leading to hormone disruption and potential health risks. Phthalates are chemicals are used to make fragrances last longer, but they can interfere with hormone function and negatively impact reproductive health.Check your labels and opt for cleaner brands like Humble or Hey Humans.

4. ACV for Blood Sugar Balance

Before stepping out for that dinner party, consider a glass of water with a capful of apple cider vinegar. Not only does it help balance your blood sugar, but it also increases insulin sensitivity — a small step with substantial benefits.

5. Identify Your Stress Signal & Dry Brush

Stress influences our hormones dramatically, so it’s essential to know what sets off your stress response. It could be traffic, a tight deadline, or even social situations. By recognizing these signals, you can better manage your reactions and maintain hormonal harmony.

Much in the way that massage can shift your nervous system OUT of a fight-flight stress response and into a rest-relax state, so can dry brushing. Add this to your stress management tool box for when you need to switch things up.

6. Snack on Almonds

Almonds are not only deliciously crunchy but also rich in fatty acids that help stabilize blood sugar. Since almonds are rich in monounsaturated fatty acids (good fats) — they work to slow the rate at which sugar (glucose) is released into your blood. Enjoy them as a snack, and keep that glucose release steady. This is great news for patients who are not only struggling to manage their blood sugar, but are also struggling with Insulin Resistance and/or PCOS.

7. Morning Salt Water Ritual

Starting your day with a pinch of salt in your first glass of water can be a game-changer. You’ll not only rehydrate but also support your adrenal glands — your body’s stress managers. (But PLEASE pass on the traditional table salt! It’s refined sodium chloride, devoid of minerals). Instead, opt for Celtic Sea Salt or Pink Himalayan Salt.

8. Optimal Vitamin D3 + K2 Supplementation

Especially during the darker months, Vitamin D can drop to concerning levels. Work with your healthcare provider to find the right dose for you and consider high-quality supplements to keep your levels optimal.

9. Ditch Synthetic Scents

Fragrance is not your friend. Often, it’s a cocktail of chemicals like acetone and ethanol, known endocrine disruptors. Fresh air is the best aroma, so say goodbye to artificial scents in air fresheners and candles. Did you know manufacturers are not obligated to disclose to the consumer what makes up “fragrance.” The EPA tested fragrances for chemicals in 1991 and found a list of the following chemicals in perfume: acetone, benzaldehyde, benzyl acetate, benzyl alcohol, camphor, ethanol, ethyl acetate, limonene, linalool and methylene chloride – all known Endocrine Disrupting Chemicals.

10. Dark Chocolate = Lower Cortisol

Who knew that indulging in dark chocolate could help manage stress hormones like cortisol? Plus, you’ll curb those late-night sugar cravings. Try my favorite, Hu Crunchy Mint, for a tasteful treat.

Bonus Hacks:

• Slip into a playlist of Binaural beats for brain harmony and Vagus nerve engagement — the ultimate relaxation highway.
• Keep sunflower seeds handy for a quick serotonin boost, thanks to their Vitamin B6 content. They’re convenient and easy to stash everywhere.

Implementing these tips will not just assist in regulating hormonal activity but will also contribute to overall health improvement. Remember to introduce changes gradually and consult with a healthcare professional if you’re considering supplements or significant lifestyle adjustments.

Your hormones are powerful messengers; treat them kindly, listen to their signals, and find your balance with these favorite hacks. Here’s to a hormonally harmonious you!

*Always remember to discuss any significant dietary or lifestyle changes with your healthcare provider, especially when introducing new supplements.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

Looking to switch to a non-hormonal method? Trying to get pregnant? Simply seeking a change after experiencing unwelcome side effects? The transition off hormonal birth control can be liberating. Yes, liberating! Hormonal birth control did NOT work for me. Big thanks to physicians like Dr. Daniel Amen for presenting the research like: “taking birth control pills causes structural changes in the brain, alters neurotransmitter function, and messes with mood regulation.” Not to mention a study from Live Science. It found that the hypothalamus in women taking oral contraceptives was 6% smaller than in women who weren’t on the pill.

For me, I belong to the generation of women who were prescribed the pill as a teen for irregular cycles and acne. And now those teenagers are WOMEN I see every week in practice. They come in for Hormonal Imbalances, PCOS, Fatigue and Depression (and infertility). PCOS was the first symptom I experienced within a year of coming off of the birth control pill. Then the depression and anxiety were in full force a year or two after THAT. All because I went to my doctor in my early twenties for Brain Fog, Mood Swings and Fatigue! The very puzzle I was trying to solve became more complicated. But seriously — how LAZY is this? Prescribing a young woman the birth control pill for well-known hormone imbalances without any testing?! It’s for this reason that I’ve spent over the last twenty years trying to learn about my body and peel back the layers of my many Hormone Imbalances (some were caused by the pill, some were caused by my work-hard-play-hard lifestyle and others are a consequence of my genetics). 

How to transition off your hormonal birth control

If you’re feeling the side effects like I was and you are ready to transition off hormonal birth control, here are some tips.

1. Consult with Your Healthcare Provider: Before making any changes to your birth control regimen, it’s crucial to discuss your plans with a healthcare provider (NOT me or this blog post. This is not medical information). 
2. Finish Your Current Pack: To avoid mid-cycle bleeding and to keep your cycle more predictable, consider finishing your current pack of birth control pills. 
3. Support Your Body Through Lifestyle Choices: Engaging in regular physical activity, maintaining a balanced diet, ensuring adequate hydration, and managing stress can all support your body’s transition off hormonal birth control. I mean, come on, these are things you should be doing for your HEALTH and HORMONES anyway. 
4. Monitor Your Menstrual Cycle: After stopping hormonal birth control, it may take some time for your menstrual cycle to regulate. I list my favorite options below. 
5. Expect a Transition Period: It’s normal to experience a transition period as your body adjusts to the absence of externally supplied hormones. This period can vary from a few weeks to a few months.

What about the non-hormonal IUD? 

Going the IUD-route is a PERSONAL decision and one that requires “risk analysis” that only you can do. When my doctor recommended the copper, non-hormonal IUD to me, I was legit concerned with the known side-effects, at that time, which were: severe pain following the procedure, perforation and expulsion. But some women never experience any of this! If you are currently using a hormonal or non-hormonal IUD and it works for you, then Brava you probably shouldn’t even be reading this.  I will tell you that in all the years I’ve been practicing Functional Medicine, women are no longer just being prescribed IUD’s for pregnancy prevention; rather to correct Hormone Imbalances (PCOS, heavy or infrequent cycles, unwanted hair growth or loss, PMDD, acne, brain fog, PMS, migraines, etc). And the women who transitioned from the standard birth control pill to an IUD are frustrated with their fertility struggles because it has become difficult to Balance Hormones and reclaim their cycle. 

What I use instead

I find fertility trackers like Temp Drop and cycle trackers like Clue to be amazing chemical-free alternatives. In my opinion, cycle tracking is the way to go because it is a chemical-free way to nail down ovulation to the day (Temp Drop does a really good job of this!). Tempdrop tracks body temperature and other physiological parameters throughout the night, to help you determine ovulation patterns and fertile windows. Below are some others to help you track.  

• The Inito Fertility Monitor measures four critical hormones: Estrogen, LH (Luteinizing Hormone), PdG (Progesterone metabolite), and FSH (Follicle Stimulating Hormone). 
• Mira offers hormone scores, levels, and trends for LH, E3G (estrogen), and PdG.
• Daysy allows users to monitor their menstrual cycle and determine fertile and infertile days, supporting natural family planning efforts.

Get back to basics 

The role of diet and lifestyle in hormonal health cannot be overstated. The foods we consume not only provide the energy and nutrients necessary for our daily activities but also play crucial roles in regulating and balancing hormones within our bodies. 

• Diets rich in phytoestrogens (found in foods like flaxseeds, soybeans, and sesame seeds) can modulate estrogen activity in the body.
• Consumption of omega-3 fatty acids, prevalent in fatty fish, walnuts, and chia seeds, has been associated with reduced inflammation.
• Foods high in refined sugars and processed carbohydrates, for example, can lead to spikes in insulin levels, thereby affecting the delicate balance of other hormones, including those involved in reproductive health.
• Focusing on nutrient-dense foods can significantly support hormonal fluctuations.

Lifestyle plays a part

Beyond diet, lifestyle choices profoundly affect hormonal balance. Stress management techniques, such as mindfulness meditation and yoga, have been shown to positively influence hormonal health by reducing cortisol levels, a stress hormone that can disrupt other hormonal functions when chronically elevated. Additionally, regular physical activity and adequate sleep are paramount in maintaining a balanced endocrine system, as they help regulate stress and support overall well-being. 

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

Estrogen dominance is a situation where certain hormonal levels in a woman’s body go haywire (if YKYK!), which can lead to a bunch of different issues. Too much circulating estrogen can be a contributing factor for PCOS, PMS, PMDD, endometriosis and many more hormone imbalances. Evidence-based research here: PMID: 28778332. It’s like an orchestra playing that one instrument a bit too loud, and it’s messing up the whole dang song. When you’re super stressed or going through big changes, your body starts producing a lot of hormones like cortisol (the stress one), and not enough of others like progesterone, which helps balance things out. Without enough of these supporting hormones, your estrogen can take over and cause trouble. We are ALSO seeing more and more studies being done on the fluctuation of estrogen during trauma; indicating strong correlations between childhood trauma, estrogen dominance, endometriosis and PTSD (PMID: 25796471). 

Why Does this Happen?

Why does estrogen dominance happen? Stress, big changes and trauma are likely causes. Other causes include: 

• Eating foods with lots of chemicals: Some foods have special chemicals that act like estrogen, and eating a lot of them can make estrogen too strong.
• Not getting enough exercise or exercising TOO much: Running around and getting your daily amount of movement in helps keep everything in your body working right. But if you already have an adrenal issue and continue to over-work the adrenals, your body will be prompted to store fat and not burn it. I love low-impact, cortisol-reducing exercises like yoga, pilates and barre. I don’t do 45 mins of intense exercise, either. I love 15 mins of burst training. 
• Being around too many plastics: Some plastics have sneaky chemicals that act like estrogen too. Hello Phthalates and BPAs! 
• Stress: When you’re worried or stressed, your body makes less progesterone, giving estrogen a chance to take over the seesaw.
• Getting older: Sometimes, as we women get older, our bodies naturally make more estrogen compared to progesterone. Whomp whomp. 

What the Symptoms Look & Feel Like

This hormonal mess can make you feel all over the place, with emotions going wild, periods doing crazy things, and even your digestion not playing its part. It doesn’t stop there; your body’s look can change too, with acne, sudden weight around your belly, or your skin not looking its best. Estrogen dominance FEELS like:

• Depression
• Anxiety
• Fatigue
• Zero seggs drive
• Auto-immune disorder (in my case IBS) 
• Mood swings
• Irregular cycles

Estrogen dominance LOOKS like:

• Thin hair
• Acne
• Belly fat
• Dry skin 
• Hyperpigmentation

How to Deal with Estrogen Dominance

So what can you do? The first step is to understand what’s going on inside, which means talking to a doctor and getting tests done. I always say TEST and don’t GUESS. Then, it’s about making smart choices, like avoiding things in your daily life that could mess with your hormones even more (get rid of all that plastic!). Supplements may also be able to help; they can help your body clear out the extra estrogen. Below are some of my faves. 

1. DIM – to support detoxification of and a healthy estrogen balance; I like Indoplex from Integrative Therapeutics. 
2. Sulforaphane – to support the detoxification of estrogen; I like BroccoMax from Jarrow Formulas.
3. Calcium D-glucarate – to support the elimination of excess estrogen; I like Calcium D-glucarate from Integrative Therapeutics. 

You can also consider a daily dose of Ion Gut Support – I literally drop this into the whole family’s water bottles every morning to tighten up our gut lining. Remember, every woman is different, and so are our roads to recovery. What works for one might not work for another, and that’s okay. What’s important is you know how to listen to your body and understand its unique language. And most of all, don’t be afraid to reach out for help. Work with a practitioner to test-not-guess. It’s the most direct route to Hormone Balance! 

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

The connection between high cortisol levels and trauma is crucial to understand. Stress and traumatic events affect the body more than you know. Particularly, the endocrine and nervous systems. You know cortisol as the “stress hormone.” I talk about it A LOT. It is produced by the adrenal glands and is responsible for your stress response. Its functions include regulating:

• Blood sugar levels
• Managing metabolism
• Reducing inflammation
• Assisting with memory formulation

It also controls the sleep-wake cycle and boosts energy so that you can handle stress and restores balance afterward. You may not recall experiencing any childhood or recent trauma in your adult life… Yet, your friends and family characterize you as being overstimulated, reactionary and unable to calm. ADHD, anxiety, panic and anger are normal for you because you are always “ready to react.” Have you have been working hard to manage stress, fuel and hydrate your body and move in a way that makes sense for your hormone balance? Yet, are you still overstimulated and unable to calm? Consider this. “Trauma” is the word that would describe a negative event you witnessed or personally experienced that was emotionally painful in nature. It may have overwhelmed your ability to cope in that moment.

The Role of Cortisol in Trauma and Stress

When you experience a traumatic event or severe stress, the body’s immediate response is to enter a state of heightened alertness. This is often referred to as the “fight-or-flight” response. This reaction is mediated by the hypothalamic-pituitary-adrenal (HPA) axis. This rapidly increases cortisol production. Cortisol, along with adrenaline, prepares the body to deal with immediate threats. Everything will go up – your heart rate, blood pressure, and glucose levels. This will provide your body with a burst of energy and strength.

When stress or trauma is chronic or if you relive trauma through PTSD or memories, the HPA axis can become dysregulated. This can lead to abnormal cortisol levels. In some cases, this means prolonged high levels of cortisol, which can have various detrimental health effects.

Consequences of Sustained High Cortisol Levels

• Immune System Suppression: Chronic high cortisol levels can well, you can guess… it’s not good.
• Mental Health Issues: There is a link between high cortisol levels and depression and anxiety. Additionally, it can exacerbate the symptoms of PTSD.
• Memory and Cognition: High cortisol can impair cognitive functions, including memory and concentration.
• Physical Health Impact: Prolonged exposure to high cortisol levels can lead to medical conditions such as:
  • Hypertension
  • Cardiovascular disease
  • Weight gain
  • Metabolic issues like diabetes
• Hormonal issues: Hello mood swings, being unable to calm, poor sleep, poor digestion, etc.

Addressing High Cortisol Levels Related to Trauma

Addressing trauma and managing cortisol levels can involve both psychological and physical approaches. You may want to try psychological interventions such as:

• Cognitive Behavioral Therapy (CBT)
• Eye Movement Desensitization Reprocessing (EMDR)
• Trauma-informed counseling
• Or physical approaches like polyvagal exercises and nervous system regulation (my favorite – they’re FREE!!)

Should you Test your Cortisol levels with a Saliva Test?

Cortisol should rise in the morning and fall through the afternoon. So, don’t get a saliva test. Instead, get a full hormone panel so you have the whole picture. In my practice, we often get to a patient’s Root Cause of their hormone imbalances. Often we discover heavy metal, mold and candida overgrowth. Then, after following a tailored protocol to heal their gut and liver, if they are still experiencing overstimulation and an inability to calm, we’ll work towards resolving trauma through self-regulation.

Polyvagal Exercises & Nervous System Regulation

Polyvagal exercises are innovative tools designed to activate the body’s parasympathetic nervous system. Thereby, they promote a sense of calm and safety. They are rooted in Dr. Stephen Porges’ Polyvagal Theory. These exercises leverage the understanding that our nervous system controls our response to stress and perceived threats. By engaging in such activities, you can influence your vagus nerve. The vagus nerve is the main component of the parasympathetic nervous system. This stimulation helps shift the body away from a fight-or-flight state. Instead, it moves towards a state of rest and digest, where healing and regeneration occur.

Nervous system regulation, in a lot of ways, can be the hormone balancing tool you never knew you needed.

Ten Vagal Toning Exercises to Try

1. Shoulder shrug + release
2. Hum
3. Reach out to someone you love and really connect
4. Stretch (knees-to-chest is my fave!)
5. Sing
6. Lay down and relax one muscle at time from feet to head
7. Rebound
8. Deep breathing (in for four counts – hold for four counts – exhale for eight)
9. Close your eyes and orient your senses (what do you hear, smell, etc)
10. Alternate nostril breathing

I like this list because it not only functions as stress management but can become a part of your self-care routine. Understanding how to self-regulate and lower cortisol has been one of the greatest gifts I gave myself. Additionally, practices like mindfulness meditation, regular physical activity, adequate sleep, and healthy nutrition can support the regulation of cortisol levels.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.