STRESS &
HORMONE
HAVOC
HOW CORTISOL IS SABOTAGING YOUR
HORMONES (AND WHAT TO DO ABOUT IT)
By Christine Coen RD-CDN
Hi there I’m so glad you’ve downloaded this guide & I hope it helps you!
Let me back up & introduce myself. I'm Christine Coen, a Registered Dietitian &
Somatic Practitioner who helps men & women break free from nervous system
dysregulation & the burnout cycle and reclaim their hormonal health.
For years, I felt like a ghost in my own life. The constant rush of "adulting" left me
anxious, exhausted, and clinging to a fading memory of the vibrant person I used to
be. Fad diets and harsh workouts yielded no results, just deeper frustration. My body
was clearly screaming for help, but I didn't know how to listen.
Then came the day it all crashed down. Overwhelmed and unable to ignore the
burnout any longer, I realized willpower wasn't the answer. Something deeper was
broken. That's when I leaned into my professional expertise. But this wasn't about
another meal plan or workout routine. It was about taming my overactive nervous
system, learning to breathe deeply again, and understanding how chronic stress was
sabotaging my body.
The healing was slow but transformative. The joy, the energy, the sense of myself...
it all started to return. And in that journey, I found my calling. I knew other women
felt trapped too – battling exhaustion, mood swings, and stubborn weight gain.
That's why I created an 8-step method to guide you back to feeling balanced and
energized. It's about ditching the "hustle harder" mentality and truly nourishing your
body and mind.
If you're ready to regain your energy, mind, sex life, and just start feeling like YOU
2.0, you’re in the right place!
Christine Coen
RD-LDN,CPT
UNRAVELING THE
STRESS-HORMONE
CONNECTION
Ever feel like your body is at war with itself? One day you're inexplicably
irritable, the next you're exhausted beyond belief.
You crave carbs nonstop, struggle to shed those stubborn extra belly fat that
seems to have appeared overnight (even though you haven’t changed your
diet), your sleep is a mess, and those once-manageable PMS symptoms feel off
the charts.
It's easy to blame these rollercoaster moments on menopause or chalk it up to
"just getting older." But what if there's a hidden player messing with your
hormones, making everything harder than it needs to be? What if it's not just
about estrogen, but a stress response running wild?
Too often, women are told these struggles are inevitable, that feeling crummy is
simply part of the female experience. But it doesn't have to be this way. There's
a whole other side to your hormonal story, and it starts with understanding the
under-the-radar impact of stress.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 02
CORTISOL 101
Picture cortisol as your body's built-in alarm system. Cortisol is a
steroid hormone produced by your adrenal glands – tiny but mighty
organs that sit atop your kidneys.When you face a stressor, it releases
a surge of cortisol, giving you that extra burst of energy to deal with the
situation.
Cortisol helps regulate your metabolism, blood pressure, and supports
your immune system. It's part of your natural wake-up cycle in the
morning.
But here's the problem: chronic stress keeps that alarm system blaring
constantly.
Modern life, with its relentless demands and worries, keeps many of us
stuck in a high-cortisol state. Over time, this wreaks havoc on your:
Brain Chemistry: High cortisol messes with mood-regulating
chemicals like serotonin and dopamine, contributing to anxiety,
irritability, and even depression.
Blood Sugar Regulation: Cortisol tells your body to release stored
sugar, leading to cravings, insulin resistance, and stubborn belly fat.
Sleep: Elevated cortisol at night makes falling asleep difficult and
disrupts deep sleep cycles, leaving you wired but exhausted.
Thyroid Function: Chronically high cortisol can slow down thyroid
hormone production, leading to fatigue, weight gain, brain fog, and
feeling cold.
Reproductive Health: It throws off the timing of ovulation, worsens
PMS symptoms, and can contribute to fertility struggles.
Picture someone juggling a demanding job, kids, and aging parents
feels constantly wired but exhausted. She has trouble sleeping, craves
sugar for quick energy, and notices stubborn weight gain, especially
around her middle – all classic signs of cortisol gone rogue.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 03
THE HORMONE HIERARCHY
Your hormones work in a delicate balance, and understanding this hierarchy is key to
unraveling how stress messes with your health:
1. Oxytocin: The Queen of Love
Role: This "love hormone" is your natural stress buster. It’s the feeling of love,
bonding, and social connection. It also acts as a natural stress reliever, calming the
nervous system and promoting relaxation.Boosting oxytocin (through hugs, cuddling,
even playing with your pet) helps keep your overall hormonal system in check.
Stress Impact: Chronic stress can deplete oxytocin levels, leaving you feeling
disconnected, anxious, and less resilient in the face of challenges.
Example: Someone experiencing burnout from work and family demands feels
increasingly irritable, has difficulty enjoying time with loved ones, and loses her usual
sense of joy in simple activities. These could be signs of low oxytocin due to ongoing
stress.
2. Insulin: The Fat-Storage Master
Role: Insulin is like a key that unlocks cells,
allowing them to absorb glucose (sugar) from
your bloodstream for energy. It helps your body
use sugar from food for energy. Think of it as
the gatekeeper to your body's fuel tank.
Stress Impact: Chronic stress and a high-sugar,
high-carb diet keep insulin levels constantly
elevated. Instead of using sugar for energy, your
body gets trigger-happy with storing it as fat,
especially around your belly. Over time, this can
lead to insulin resistance, a major hormonal
imbalance.
Example: Someone who feels like they’re doing
everything "right" – eating healthy and exercising
– but still struggles to lose weight. High insulin
could be sabotaging their efforts, making the
body produce more fat around their belly &
organs.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 04
3. Estrogen:
Role: Think of it as your "femininity" hormone. It regulates your
cycle, promotes a healthy libido, supports bone health, and
contributes to smooth skin and healthy hair.
Stress Impact: High cortisol can disrupt ovulation, leading to
irregular cycles and making PMS worse. It also makes your body
less responsive to estrogen's positive effects.
Example: A woman in her 40s experiences brutal PMS, intense
mood swings, and her once-predictable cycle becomes erratic –
likely signs of estrogen fluctuations due to stress.
4. Progesterone:
Role: The "calming" hormone, essential for a regular cycle, and
preparing your body for pregnancy. It also counters any estrogen
dominance, keeping mood and sleep in check.
Stress Impact: Chronic stress depletes progesterone, as your body
prioritizes cortisol production. This throws off your estrogen-
progesterone balance and can worsen anxiety and sleep issues.
Example: A woman notices spotting several days before her period
starts, or her periods become excessively heavy – both signs of
declining progesterone, often stress-related.
5. Testosterone:
Role: Crucial for libido, motivation, and muscle maintenance in
both men and women. It contributes to a sense of vibrancy and
vitality.
Stress Impact: High cortisol can lower testosterone production.
This leads to dwindling sex drive, feeling demotivated, and
having a harder time building and maintaining muscle.
Example: A previously active woman suddenly loses interest in
exercise, feels less energetic, and notices a loss of muscle
tone, even with consistent workouts – a potential red flag for
low testosterone due to stress.
There are other hormones affected by cortisol such as Thyroid
Hormones, DHEA, Melatonin & Pregnenalone which are important, and
we will dive into those more in the Cortisol Balance Course: Module 9 .
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 05
Key Takeaway:
It's not just about menopause or aging! Chronic stress
throws a wrench into your hormonal symphony long
before those natural shifts occur, making symptoms
worse and impacting your overall well-being.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 06
SIGNS OF HORMONAL HAVOC
Mood & Mental:
Anxiety or feeling constantly on edge
Irritability, snapping at loved ones easily
Persistent low mood or feeling hopeless
Brain fog: Difficulty focusing, remembering things, feeling mentally sluggish
Sleep & Energy:
Trouble falling asleep or waking up frequently during the night
Waking up feeling unrefreshed, even after a full night's sleep
Wired but tired: Feeling mentally restless but physically exhausted.
Persistent fatigue that doesn't improve with rest
Physical Changes:
Weight gain, especially around the abdomen
Intense cravings for sugar, salt, or fatty foods
Blood sugar swings: Feeling shaky, lightheaded, or irritable if meals are skipped.
Digestive problems: Bloating, gas, constipation, or diarrhea.
Weakened immunity: Getting sick frequently or having lingering infections
Reproductive Health:
Irregular periods or changes in your menstrual cycle
Heavier or lighter flow than usual
Worsening PMS symptoms (mood swings, bloating, breast tenderness)
Decreased libido or difficulty with arousal
Night sweats or hot flashes not directly tied to your period
Early onset menopause
Other Potential Signs:
Skin changes: Increased dryness, acne, or slower wound healing.
Hair loss or thinning
Changes in blood pressure or heart rate
IMPORTANT NOTE: These symptoms overlap with other health conditions, so
proper testing is crucial! Here are some options:
Cortisol Testing: Salivary cortisol tests measure levels throughout the day, giving
a more accurate picture than a single blood test.
DUTCH Test: This comprehensive hormone test analyzes levels of estrogen,
progesterone, testosterone, cortisol, and their metabolites.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 07
STARTING POINTS FOR
BALANCING HORMONES
1.Stress Reduction is Your Foundation: It's not just about bubble baths (though
those help!). Here are a few effective techniques:
Mindful Movement: Gentle walks in nature, or restorative movement help
calm the nervous system.
Somatic Exercises: From Deep Breathing to EFT Tapping to Shaking to
Havening. Somatic Practices help your nervous system find safety in the
moment so you can feel more connected to what you need.
Slow Down & Take on Less: Easier said than done and some support,
planning, and letting go of control will need to play a role here! (I’m a
recovering Type-A Workaholic so I get how hard this is! But I promise, it’s
better and more freeing on the other side)
2. Nourish, Don't Deplete: Your diet plays a huge role in hormonal balance:
Stabilize Blood Sugar: Ditch refined carbs and focus on whole foods, protein,
and healthy fats.
Anti-inflammatory Foods: Colorful fruits, veggies, and healthy fats fight
inflammation that fuels stress.
Gut Health Matters: Support your gut bacteria with fermented foods or a
quality probiotic.
3. Prioritize Restorative Sleep: Chronic stress and sleep deprivation are a vicious
cycle. Aim for:
Consistent Bedtime: Going to bed and waking up around the same time
helps regulate your rhythm.
Relaxing Bedtime Routine: A warm bath, reading, or calming music signal to
your body it's time to unwind.
Dark & Cool Bedroom: Invest in blackout curtains and keep the room cool for
optimal sleep.
This is a complicated topic as there as so many things that can affect sleep.
We do a deep dive in The Cortisol Course + Sleep Soundly Series Bonus!
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 08
4. Beyond the Basics: When Self-Care Isn't Enough:
Testing is Key: Consider cortisol testing (salivary tests are best), a
comprehensive hormone panel (like the DUTCH test) and thyroid function
tests.
Personalized Nutrition: Work with a specialist to address nutrient
deficiencies that worsen stress and hormonal issues.
Seek Professional Support: A functional medicine doctor or naturopath can
offer individualized guidance.
5. Restoring the Harmony: It Takes a Holistic Approach
Stress relief is non-negotiable. It's the foundation for everything else to work.
Targeted Supplements: Adaptogenic herbs like ashwagandha or rhodiola can
support your body's stress response. I recommend an Adaptogenic Complex
called Adrenevive which is fantastic
Thyroid Support: If your thyroid is sluggish due to stress, specific nutrients or
medication might be needed.
Hormone Therapy: In some cases, bioidentical hormone replacement therapy
may be appropriate, especially during menopause.
HORMONE FREE GUIDE | CHRISTINE COEN PAGE 09
Want to take a deep dive into how chronic stress messes with your hormones and
discover the step-by-step system for bringing your body back into balance?
Introducing:
The Cortisol Balance Course
A brand *NEW* Module diving deep on all things hormones affected by chronic
stress. But ALSO actionable steps specifically on how to rebalance your sex
hormones affecting PMS & Menopause.
This is an incredible addition to the already exisiting 8 Modules + Bonuses
Benefits:
Say goodbye to feeling frazzled and find your
inner calm – manage those anxiety spirals and
feel more in control.
Rediscover the energy you thought was gone
for good – beat the exhaustion and feel
motivated to tackle your day.
Finally enjoy deep, restful sleep – wake up
feeling refreshed, not like you've been hit by a
truck.
Kickstart your metabolism and shed those
stubborn pounds – feel confident and
comfortable in your body again.
Experience hormonal harmony – ease those
mood swings, banish brain fog, and feel like
yourself again.
Stay tuned for more info when doors open end of
April 2024!
Christine Coen
RD-LDN,CPT
