June 10, 2025 • 11 mins
Adrenal fatigue affects many of us through symptoms like chronic fatigue, brain fog, and irritability, often linked to the stress-filled demands of modern life. We explore the five essential strategies to reset your adrenal function and reclaim your natural energy.
• Understanding adrenal glands: small organs that produce cortisol and other stress hormones
• Common misconceptions about adrenal fatigue and why it's important to rule out other conditions
• Nutrition strategies including leafy greens, lean proteins and healthy fats while avoiding processed foods and excessive caffeine
• Effective stress management techniques like meditation, deep breathing, nature immersion and yoga
• Sleep optimization through consistent schedules, bedtime routines and creating the ideal sleep environment
• Beneficial supplements including adaptogens (ashwagandha, rhodiola), vitamin C and magnesium
• The critical importance of proper hydration and electrolyte balance for adrenal function
Subscribe to Kore Kast, leave a review, and share this episode with someone who might benefit. Find more resources and connect with Kris on social media or at www.kore-fit.com and Instagram @korefitness_AZ.
Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hello and welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled to have you join me
today.
In this episode, we're divingdeep into a topic that affects
so many of us adrenal fatigueand, more importantly, how to
reclaim your natural energythrough adrenal reset essentials
(01:12):
.
We'll explore practicalstrategies involving diet,
stress management, sleep,targeted supplementation and
hydration.
So stick around and get readyto discover how to revitalize
your adrenals and boost yourenergy levels.
So what exactly is adrenalfatigue?
Well, it's a term used todescribe a collection of
(01:34):
nonspecific symptoms, like youknow fatigue, brain fog, sleep
disturbances and irritability.
It's often linked to chronicstress, which can really take a
toll on your adrenal glands.
Now, these little glands, theysit right on top of your kidneys
and they're responsible forreleasing hormones like cortisol
, which helps you respond tostress.
(01:54):
When you're constantly stressed, your adrenals have to work
overtime and over time they maynot be able to keep up with the
demand, leading to what we calladrenal fatigue.
The main culprits behind thiscondition are pretty
straightforward Chronic stress,a poor diet lacking in essential
nutrients and, of course,insufficient sleep.
(02:16):
You know that trifecta ofmodern day living right, but
let's clear up some commonmisconceptions, because there
are a lot.
Adrenal fatigue isn't reallyrecognized as a distinct medical
diagnosis by many conventionaldoctors, and the term itself can
be a bit misleading.
It's not that your adrenalsstop working entirely, but more
(02:38):
that they might not befunctioning optimally, and it's
also important to rule out otherunderlying conditions that can
cause similar symptoms.
So it's always a good idea totalk to your healthcare provider
if you're concerned.
Alright, let's dive into thediet piece of the puzzle.
I mean.
Food really can be medicine,you know, or it can be, well,
not so much.
When we're talking aboutadrenal health, what you eat
(03:01):
plays a huge role.
The goal here is to fuel yourbody with nutrient-dense foods
that support your adrenal glands.
Think of it like giving them agentle hug instead of a constant
barrage of, you know, junk.
So what should you be loadingup on?
Well, leafy greens are yourbest friend, packed with
vitamins and minerals.
(03:21):
Colorful veggies like bellpeppers and sweet potatoes are
awesome too.
Don't forget about leanproteins like chicken or fish,
and healthy fats like avocadosand nuts.
These are the building blocksfor hormone production and
overall well-being, and balanceis key.
Aim for balanced meals with amix of protein, carbs and
healthy fats to keep your bloodsugar stable, because blood
(03:45):
sugar spikes and crashes yeah,they put extra stress on your
adrenals.
Now let's talk about what toavoid Processed foods, sugary
snacks and excessive caffeinethey're all adrenal enemies.
These things can causeinflammation and mess with your
cortisol levels, making you feeleven more tired and stressed in
(04:05):
the long run.
I know, I know cutting outcaffeine can be tough, but try
to reduce your intake graduallyand, instead of reaching for
that sugary treat, try a pieceof fruit or a handful of nuts to
satisfy your cravings.
Small changes can really make abig difference in how you feel.
Okay, so let's talk aboutstress.
I mean, in today's world itfeels like it's everywhere right
(04:28):
and unmanaged stress.
That's like throwing fuel ontothe adrenal fatigue fire.
It keeps your body in thatconstant fight or flight mode
which really taxes your adrenalglands.
But the good news is there aresome really effective ways to
manage stress and support youradrenal health.
(04:49):
One of my favorites ismeditation.
Even just a few minutes ofdaily meditation can do wonders
for calming your mind andreducing cortisol levels.
There are tons of free apps andguided meditations online, so
it's super easy to get started.
Deep breathing exercises areanother fantastic tool when
you're feeling stressed.
Take a few slow, deep breaths,inhale deeply through your nose,
(05:12):
hold it for a few seconds andthen exhale slowly through your
mouth.
This helps activate yourparasympathetic nervous system,
which promotes relaxation.
And don't underestimate thepower of spending time in nature
.
Seriously, even a short walk ina park can help clear your head
and reduce stress.
Being in nature has been shownto lower cortisol levels and
(05:38):
improve overall well-being.
Yoga is another great option.
It combines physical postures,breathing techniques and
meditation to promote relaxationand reduce stress.
All right, let's dive into sleep.
I mean, it's like thecornerstone of adrenal recovery,
really.
When you're sleep deprived,your body produces more cortisol
, which, you guessed it furtherstresses those poor adrenal
(05:58):
glands.
So how do you improve yoursleep quality?
First, try to establish aregular sleep schedule.
Your sleep quality First, tryto establish a regular sleep
schedule.
Go to bed and wake up aroundthe same time every day, even on
weekends.
This helps regulate your body'snatural sleep-wake cycle.
Next, create a relaxing bedtimeroutine.
This could include taking awarm bath, reading a book or
(06:20):
listening to calming music.
Avoid screen time before bed,as the blue light emitted from
electronic devices can interferewith sleep, you know, and don't
forget to optimize your sleepenvironment.
Make sure your bedroom is dark,quiet and cool.
A comfortable mattress andpillows are also essential.
Aim for seven to nine hours ofquality sleep per night.
(06:41):
I know, I know it can be tough,especially with busy schedules,
but trust me, prioritizing sleepis one of the best things you
can do for your adrenal healthand your overall well-being.
Think of it as an investment inyour energy levels and your
ability to handle stress.
Okay, so let's talk aboutsupplements, because you know,
sometimes we need a little extrahelp.
(07:02):
There are specific supplementsthat can really support your
adrenal function.
But huge disclaimer here guys,always, always, always, consult
with a healthcare professionalbefore starting any new
supplements.
Seriously, it's super importantto make sure they're right for
you and won't interact with anymedications you're already
taking.
(07:23):
Now, with that out of the way,let's chat about some popular
options.
First up, adaptogens.
These are herbs and plants thathelp your body adapt to stress.
Ashwagandha is a big one.
It's been used for centuriesand is known for its calming and
stress-reducing properties.
Then there's rhodiola, whichcan help improve energy levels
(07:45):
and mental performance,especially during stressful
times.
Vitamin C is also great.
It's an antioxidant thatsupports adrenal function.
And magnesium.
It's involved in like hundredsof bodily functions, including
stress regulation and sleep.
Many people are actuallydeficient in magnesium, so
supplementing can be reallybeneficial.
(08:05):
Remember, supplements are not amagic bullet.
They work best when combinedwith a healthy diet, stress
management techniques and goodsleep habits.
And again, talk to your doctoror a qualified health care
provider before starting any newsupplement regimen.
They can help you determine theright dosages and ensure that
the supplements are safe for you.
(08:26):
All right, let's dive intosomething super simple but often
overlooked hydration andelectrolytes.
You guys, staying properlyhydrated is absolutely essential
, especially when you're tryingto support your adrenal glands.
Think about it when you'redehydrated, your body is already
under stress, and that extrastress yeah, it can really put a
(08:48):
strain on your adrenal glands.
So making sure you're drinkingenough water throughout the day
is crucial.
Don't wait until you're thirstyto reach for that glass of
water.
Now let's talk aboutelectrolytes.
These are minerals like sodium,potassium and magnesium that
help regulate fluid balance inyour body.
When you're stressed or active,you lose electrolytes through
(09:11):
sweat and other bodily functions, so replenishing them is key.
You don't need fancy sportsdrinks all the time either.
There are tons ofelectrolyte-rich foods you can
include in your diet.
Think leafy greens, bananas,avocados and, for drinks,
coconut water is a fantasticnatural source of electrolytes.
(09:32):
You can even make your ownelectrolyte drink with water, a
pinch of sea salt and a squeezeof lemon or lime.
Okay, so let's quickly recapeverything we've talked about
today.
Remember supporting youradrenal glands is all about a
holistic approach.
That means focusing on yourdiet, managing stress,
prioritizing sleep, consideringtargeted supplements and staying
(09:56):
hydrated.
These strategies, guys, they'renot just quick fixes.
They're lifestyle changes thatcan seriously boost your adrenal
health and energy levels.
I really encourage you to startimplementing these tips into
your daily routine and just seehow much better you feel.
Start implementing these tipsinto your daily routine and just
see how much better you feel.
(10:17):
All right, that's all the timewe have for today's episode of
CoreCast.
Thank you so much for tuning inand exploring the essentials of
adrenal reset with me.
If you found this episodehelpful, please subscribe to
CoreCast, leave a review on yourfavorite podcast platform and
share this episode with anyonewho might benefit from it.
You can find more information,resources and connect with me on
social media or through mywebsite.
Until next time, take care andprioritize your adrenal health.
(10:42):
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
(11:04):
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
Bringing you the core castevery week packed with valuable
insights and expert advice.
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
Join our community and let'scontinue this journey together.
(11:25):
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hello and welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled to have you join me
today.
In this episode, we're divingdeep into a topic that affects
so many of us adrenal fatigueand, more importantly, how to
reclaim your natural energythrough adrenal reset essentials
(01:12):
.
We'll explore practicalstrategies involving diet,
stress management, sleep,targeted supplementation and
hydration.
So stick around and get readyto discover how to revitalize
your adrenals and boost yourenergy levels.
So what exactly is adrenalfatigue?
Well, it's a term used todescribe a collection of
(01:34):
nonspecific symptoms, like youknow fatigue, brain fog, sleep
disturbances and irritability.
It's often linked to chronicstress, which can really take a
toll on your adrenal glands.
Now, these little glands, theysit right on top of your kidneys
and they're responsible forreleasing hormones like cortisol
, which helps you respond tostress.
(01:54):
When you're constantly stressed, your adrenals have to work
overtime and over time they maynot be able to keep up with the
demand, leading to what we calladrenal fatigue.
The main culprits behind thiscondition are pretty
straightforward Chronic stress,a poor diet lacking in essential
nutrients and, of course,insufficient sleep.
(02:16):
You know that trifecta ofmodern day living right, but
let's clear up some commonmisconceptions, because there
are a lot.
Adrenal fatigue isn't reallyrecognized as a distinct medical
diagnosis by many conventionaldoctors, and the term itself can
be a bit misleading.
It's not that your adrenalsstop working entirely, but more
(02:38):
that they might not befunctioning optimally, and it's
also important to rule out otherunderlying conditions that can
cause similar symptoms.
So it's always a good idea totalk to your healthcare provider
if you're concerned.
Alright, let's dive into thediet piece of the puzzle.
I mean.
Food really can be medicine,you know, or it can be, well,
not so much.
When we're talking aboutadrenal health, what you eat
(03:01):
plays a huge role.
The goal here is to fuel yourbody with nutrient-dense foods
that support your adrenal glands.
Think of it like giving them agentle hug instead of a constant
barrage of, you know, junk.
So what should you be loadingup on?
Well, leafy greens are yourbest friend, packed with
vitamins and minerals.
(03:21):
Colorful veggies like bellpeppers and sweet potatoes are
awesome too.
Don't forget about leanproteins like chicken or fish,
and healthy fats like avocadosand nuts.
These are the building blocksfor hormone production and
overall well-being, and balanceis key.
Aim for balanced meals with amix of protein, carbs and
healthy fats to keep your bloodsugar stable, because blood
(03:45):
sugar spikes and crashes yeah,they put extra stress on your
adrenals.
Now let's talk about what toavoid Processed foods, sugary
snacks and excessive caffeinethey're all adrenal enemies.
These things can causeinflammation and mess with your
cortisol levels, making you feeleven more tired and stressed in
(04:05):
the long run.
I know, I know cutting outcaffeine can be tough, but try
to reduce your intake graduallyand, instead of reaching for
that sugary treat, try a pieceof fruit or a handful of nuts to
satisfy your cravings.
Small changes can really make abig difference in how you feel.
Okay, so let's talk aboutstress.
I mean, in today's world itfeels like it's everywhere right
(04:28):
and unmanaged stress.
That's like throwing fuel ontothe adrenal fatigue fire.
It keeps your body in thatconstant fight or flight mode
which really taxes your adrenalglands.
But the good news is there aresome really effective ways to
manage stress and support youradrenal health.
(04:49):
One of my favorites ismeditation.
Even just a few minutes ofdaily meditation can do wonders
for calming your mind andreducing cortisol levels.
There are tons of free apps andguided meditations online, so
it's super easy to get started.
Deep breathing exercises areanother fantastic tool when
you're feeling stressed.
Take a few slow, deep breaths,inhale deeply through your nose,
(05:12):
hold it for a few seconds andthen exhale slowly through your
mouth.
This helps activate yourparasympathetic nervous system,
which promotes relaxation.
And don't underestimate thepower of spending time in nature
.
Seriously, even a short walk ina park can help clear your head
and reduce stress.
Being in nature has been shownto lower cortisol levels and
(05:38):
improve overall well-being.
Yoga is another great option.
It combines physical postures,breathing techniques and
meditation to promote relaxationand reduce stress.
All right, let's dive into sleep.
I mean, it's like thecornerstone of adrenal recovery,
really.
When you're sleep deprived,your body produces more cortisol
, which, you guessed it furtherstresses those poor adrenal
(05:58):
glands.
So how do you improve yoursleep quality?
First, try to establish aregular sleep schedule.
Your sleep quality First, tryto establish a regular sleep
schedule.
Go to bed and wake up aroundthe same time every day, even on
weekends.
This helps regulate your body'snatural sleep-wake cycle.
Next, create a relaxing bedtimeroutine.
This could include taking awarm bath, reading a book or
(06:20):
listening to calming music.
Avoid screen time before bed,as the blue light emitted from
electronic devices can interferewith sleep, you know, and don't
forget to optimize your sleepenvironment.
Make sure your bedroom is dark,quiet and cool.
A comfortable mattress andpillows are also essential.
Aim for seven to nine hours ofquality sleep per night.
(06:41):
I know, I know it can be tough,especially with busy schedules,
but trust me, prioritizing sleepis one of the best things you
can do for your adrenal healthand your overall well-being.
Think of it as an investment inyour energy levels and your
ability to handle stress.
Okay, so let's talk aboutsupplements, because you know,
sometimes we need a little extrahelp.
(07:02):
There are specific supplementsthat can really support your
adrenal function.
But huge disclaimer here guys,always, always, always, consult
with a healthcare professionalbefore starting any new
supplements.
Seriously, it's super importantto make sure they're right for
you and won't interact with anymedications you're already
taking.
(07:23):
Now, with that out of the way,let's chat about some popular
options.
First up, adaptogens.
These are herbs and plants thathelp your body adapt to stress.
Ashwagandha is a big one.
It's been used for centuriesand is known for its calming and
stress-reducing properties.
Then there's rhodiola, whichcan help improve energy levels
(07:45):
and mental performance,especially during stressful
times.
Vitamin C is also great.
It's an antioxidant thatsupports adrenal function.
And magnesium.
It's involved in like hundredsof bodily functions, including
stress regulation and sleep.
Many people are actuallydeficient in magnesium, so
supplementing can be reallybeneficial.
(08:05):
Remember, supplements are not amagic bullet.
They work best when combinedwith a healthy diet, stress
management techniques and goodsleep habits.
And again, talk to your doctoror a qualified health care
provider before starting any newsupplement regimen.
They can help you determine theright dosages and ensure that
the supplements are safe for you.
(08:26):
All right, let's dive intosomething super simple but often
overlooked hydration andelectrolytes.
You guys, staying properlyhydrated is absolutely essential
, especially when you're tryingto support your adrenal glands.
Think about it when you'redehydrated, your body is already
under stress, and that extrastress yeah, it can really put a
(08:48):
strain on your adrenal glands.
So making sure you're drinkingenough water throughout the day
is crucial.
Don't wait until you're thirstyto reach for that glass of
water.
Now let's talk aboutelectrolytes.
These are minerals like sodium,potassium and magnesium that
help regulate fluid balance inyour body.
When you're stressed or active,you lose electrolytes through
(09:11):
sweat and other bodily functions, so replenishing them is key.
You don't need fancy sportsdrinks all the time either.
There are tons ofelectrolyte-rich foods you can
include in your diet.
Think leafy greens, bananas,avocados and, for drinks,
coconut water is a fantasticnatural source of electrolytes.
(09:32):
You can even make your ownelectrolyte drink with water, a
pinch of sea salt and a squeezeof lemon or lime.
Okay, so let's quickly recapeverything we've talked about
today.
Remember supporting youradrenal glands is all about a
holistic approach.
That means focusing on yourdiet, managing stress,
prioritizing sleep, consideringtargeted supplements and staying
(09:56):
hydrated.
These strategies, guys, they'renot just quick fixes.
They're lifestyle changes thatcan seriously boost your adrenal
health and energy levels.
I really encourage you to startimplementing these tips into
your daily routine and just seehow much better you feel.
Start implementing these tipsinto your daily routine and just
see how much better you feel.
(10:17):
All right, that's all the timewe have for today's episode of
CoreCast.
Thank you so much for tuning inand exploring the essentials of
adrenal reset with me.
If you found this episodehelpful, please subscribe to
CoreCast, leave a review on yourfavorite podcast platform and
share this episode with anyonewho might benefit from it.
You can find more information,resources and connect with me on
social media or through mywebsite.
Until next time, take care andprioritize your adrenal health.
(10:42):
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
(11:04):
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
Bringing you the core castevery week packed with valuable
insights and expert advice.
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
Join our community and let'scontinue this journey together.
(11:25):
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
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