March 4, 2025 • 15 mins
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Stress is a common aspect of modern life, but how we deal with it can make all the difference. Join us in this engaging episode of Spandex and Wine, where we dive into the vital topic of cortisol and its effects on our health, happiness, and overall well-being. Host Robin Hackney breaks down what cortisol is, how it operates in our bodies, and why managing this hormone is increasingly essential, especially in today's fast-paced world.
Listeners will explore practical, evidence-based strategies to lower cortisol levels and alleviate stress. We talk about mindfulness, quality sleep, balanced diets, the importance of regular exercise, social connections, and even the uplifting power of laughter. Each topic is designed to equip you with actionable insights to help you lead a healthier, happier life while enjoying the little pleasures, like a glass of wine.
The key takeaway? Daily habits matter profoundly. By embracing small changes in our routines, we can mitigate the adverse effects of stress and cultivate a more fulfilling existence. Ready to take control of your stress levels and enhance your wellness journey? Tune in, get inspired, and don’t forget to subscribe for more enriching content!
Thanks so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to the Spandex and Wine podcast.
I'm your host, robin Hackney,and I'm so happy that you're
here.
This podcast is a place forconversations about balancing a
healthy lifestyle and beinghappy more specifically, happy
hour.
Together we'll explore allthings wellness and wine.
I hope you learn a little,laugh a lot and, along the way,
(00:22):
know you're not alone on thisbalanced wellness journey.
Ready to jump in, poursomething in your glass that
makes you happy, because it'stime for Spandex and Wine.
Hello and welcome to theSpandex and Wine podcast, the
show where we dive deep intohealth and wellness strategies
to help you thrive whilebalancing all with a little bit
(00:44):
of wine.
I'm Robin Hackney, and today'sepisode is all about stress to
help you thrive while balancingall with a little bit of wine.
I'm Robin Hackney, and today'sepisode is all about stress,
cortisol and how you can lowerboth to lead a healthier and
happier life.
And I truly believe that stressand elevated cortisol in your
body not only hinders yourability to lose weight, but it
can also lead to so manydiseases.
And if you want to be healthier, keep listening, because I feel
(01:07):
like today's episode will behelpful.
Go ahead if you want, hit pauseand forward it to a friend that
needs to lower stress in his orher life as well.
You guys can maybe listen atthe same time, I don't know.
So today we'll break down whatcortisol is, how it affects your
body and, most importantly,some practical ways to keep
stress in check.
I know, I know it's harder thanwhat it sounds, but we can do
(01:29):
it, you guys.
So, whether you're feelingoverwhelmed or just looking for
ways to optimize your well-being, this episode is for you.
So let's go ahead and getstarted.
First things first.
What exactly is cortisol?
Well, cortisol is oftenreferred to as the body's
primary stress hormone, and it'sproduced by the adrenal glands
(01:50):
and plays a crucial role in yourbody's fight or flight response
, which, I mean, is helpful insome circumstances as well.
We have to have that right.
So this means that when you'rein a stressful situation, your
body releases cortisol to helpyou react quickly.
It regulates your energy, itreduces inflammation and helps
you maintain homeostasis.
(02:10):
But here's the problem.
In today's fast-paced world,many of us experience chronic
stress, meaning our bodies areconstantly releasing cortisol,
and too much of it over time cantake a very serious toll on
your health, leading to weightgain, sleep disturbances,
anxiety, high blood pressure, aweakened immune system, I mean.
(02:32):
The list goes on and on, andyou can see how this can be a
vicious cycle once it's created.
So how do you know if you havehigh cortisol levels?
Well, I feel like you're goingto know, but here are some
common symptoms.
So you might be feelingirritable or a little bit on
edge.
Maybe you have brain fog ordifficulty concentrating that's
(02:54):
a big one for me Chronic fatigueand even after like a full
night's rest, if you're justfeeling exhausted and you're
like what the heck is going onin my body you might have strong
cravings for sugar or salt orboth, maybe difficulty falling
or staying asleep.
Hello, I know a lot of you areprobably nodding your head on
that one, and there's probablyseveral that you were like oh
(03:17):
gosh, yeah, that's me.
So long-term, high cortisollevels can lead to even bigger
health problems, like Imentioned before, including
cardiovascular disease,digestive issues, hormonal
imbalances and a decline incognitive function.
All right.
So now that we know what thecortisol is and why it's
(03:38):
important that we manage it,let's talk about ways to
naturally lower cortisol andreduce stress.
So here are seven provenstrategies.
So number one mindfulness andmeditation.
So just simply taking a fewminutes each day for deep
breathing or guided imagery ormindfulness can help calm the
(03:59):
nervous system and reduce stress.
So let's go through the list ofthe other six strategies, and
then I want to come back to thisone.
So number two is quality sleep.
Poor sleep is one of thebiggest contributors to high
cortisol, so make sure thatyou're prioritizing good sleep
hygiene, like sticking to aconsistent bedtime and, oh gosh,
(04:20):
reducing your screen timebefore bed.
That is a big one too, and Iknow it's tough, especially for
menopausal women.
Sleep is one of the things Ihear women complain about the
most, and I get it.
I'm right there with you.
And again, I want to come backto this one as well.
So number one and two we'regoing to come back to in just a
minute.
Three a balanced diet, so eatingwhole foods rich in
(04:43):
antioxidants, omega-3s andmagnesium can support your
body's ability to handle stress.
Magnesium is also good forsleep.
If you didn't know that, likethe magnesium sprays, you can
use those.
You can use a supplement.
Again, I would definitely talkto your physician and see what's
going to work with you, and Iknow that I'm not the only one
(05:04):
that feels yucky after a mealthat doesn't work well in my
body.
It's like having clutter aroundthe house at least for me it is
.
It just wears on you and whatyou put in your body makes a
huge difference.
You guys know that by now andyou've heard me and many of my
guests talk about the importanceof gut health.
We're not gonna get intodetails of that health.
We're not going to get intodetails of that today.
(05:24):
So just start with what youknow drink plenty of water, eat
lean protein, lots of vegetablesand fruits, whole grains,
complex carbs.
Most of us know what we shouldbe eating.
We just don't always make thosegood decisions.
Number four regular exercise.
Yay, I love regular exercise.
So moderate exercise like yogaor walking.
(05:47):
Definitely, strength trainingcan help you regulate cortisol
levels, but I would say to becareful.
Like over-exercising canactually increase cortisol and
most of us aren't there Like thepeople that I know personally
that are listening to this.
We're not over-exercising,we're good, but like we might be
overdoing it with the intensity.
(06:09):
So if you were doing a HIITclass, which is amazing, but
you're doing that high intensityworkout day after day, you
might actually be doing moreharm than good.
Your body does need to rest.
So make sure you're following aplan that is structured for
building lean muscle mass whilealso focusing on rest and
recovery.
And if you need help with this,please reach out on my text
(06:31):
line at 913-392-2877.
And I can kind of help you withthat just a little bit.
But if you're going to afitness class on a regular basis
with a good trainer, thenthat's probably covered.
So, but again, if you need help, just reach out.
So number five is socialconnection.
Having a strong support systemand spending time with loved
(06:54):
ones is a natural stressreliever.
I mean, picture that friendthat you're sitting there with
and you just laugh and laugh andlaugh and there's just nothing
better.
And this is one that I'veactually struggled with since
we've moved further out and Iknow that it's affected me.
Community and finding yourtribe will be so beneficial to
your overall health and reducingstress.
(07:15):
And we all need friends that wecan vent to.
And while your spouse might beyour best friend I get it, mine
is too having someone that youcan talk to about.
Him or her is important as well.
And number six limitingstimulants.
This is a big one and it's oneI'm working on as well.
(07:35):
So too much caffeine, alcoholor processed foods can spike
cortisol levels, and I don'tthink I need to repeat this one.
We all know the dangers andthat is why balance and
moderation are so important ineverything that you put in your
body.
Caffeine too late in the daywill disrupt your sleep.
Alcohol is processeddifferently in your body and
(07:55):
your body will metabolize itfirst, which leads to the lack
of absorption of other needednutrients if it's prioritizing
that first.
And you know how I feel aboutprocessed foods and I'm learning
more and more about thedangerous ingredients in our
food today.
It's very scary and I'll touchon this again as well, because
(08:16):
there are different things thatI've been using and very
eye-opening.
Oh my gosh, once you startreading labels and you really
know what is in the foods thatyou're consuming, like salad
dressing is the biggest one thatlately I have just been on a
kick and even going to some ofthe health food stores, the
salad dressing that I'm pickingup, I'm like this is not a good
(08:37):
alternative.
So I know I'm going to bemaking my own salad dressing, so
I know exactly what is in it.
So that might be something thatyou want to do as well.
And number seven laughter andjoyful activities.
So doing things that make youhappy whether that's dancing,
listening to music or a podcastor maybe spending time in nature
(08:57):
that can naturally bring downyour stress levels.
My husband once told me that hetries to make me laugh every
morning before I leave, so thathe knows my day starts off right
?
I mean, that is just so sweet,right?
Well, now, since I wake upearlier after our move, he
doesn't typically wake up withme, so I might have to find
another way.
Let's see.
(09:18):
That is something I'd reallylike to get back to, so maybe
I'll find a funny podcast orsomething to listen to on the
way to work, because I do lovelaughing.
All right, so what's the keytakeaway?
Gosh, before we even get to anykind of takeaways, I said I was
going to touch on meditationand sleep again, and creating a
(09:38):
morning and evening routine orritual can help you with both of
those.
How you start your day impactsyour stress levels, your
productivity, your mood, and thegood news is that you get to
create the type of day that youwant.
I know that sounds kind ofcliche, but you really do and
ending the day with a routineprepares your body for sleep, so
(09:59):
your rituals will lookdifferent than mine, I'm sure,
but it might take you a while todiscover the patterns that work
.
So just see what you can do.
So for what I do in the morning,I recommend some type of gentle
movement, meditation,visualization and a little bit
of planning.
So when I say ritual or routine, I don't mean wake up, make the
(10:21):
coffee, wash your face, blah,blah, blah.
Those are just automatic thingsyou always do.
I mean, I can't imaginebrushing your teeth every
morning is something that isnegotiable for you.
At least we all hope it isn't.
What I mean is how you willmentally prepare for the day.
I'm returning to what has workedfor me in the past, which is,
(10:43):
once I'm done with those hygieneand non-negotiable tasks, I do
some dynamic stretching forabout two to three minutes, just
something to loosen up, butnothing strenuous.
Then, while I'm sitting andsipping my coffee, I grab my
notebook, write down amanifestation for the day.
Then I read it silently tomyself, then I read it out loud
(11:04):
and then I sit with it and I seeit happening.
I visualize it.
Once I can see it coming tofruition in my mind, I go
through what it feels like whenthat does happen.
Maybe it's a feeling ofaccomplishment or pride, or
maybe it's just peace.
It just depends on what it isthat I have decided to manifest
(11:25):
and visualize in that moment.
And another very key step isyou can think about or dream
about things all that you want,but without action it's not
going to happen.
So my final step is to writedown or put it in my phone or
get a mental plan of actionsteps I will take to do it, and
(11:46):
I hope that makes sense.
Like it puts me in a placeevery morning with a complete
plan and my mind at ease.
And then for my evening routine.
This is one that's been a bitharder for me in the past,
because not every night is thesame, and I'm sure that you guys
are like that as well Like somenights we're out later because
we're playing cornhole or doingI don't know something else fun.
So what I intend to do will beworking on and will be working
(12:11):
on.
Sorry, I'm having a hard time.
Speaking today Is just having alittle bit of quiet time with
Dave if it's just five minutesand chatting not about work, but
just really talking andlistening to each other, and
then I will look at my phone forthe last time to remind myself
of what tomorrow holds.
Then I put that away, unlessthere's anything that I need to
(12:33):
do to make sure that I'm preppedfor the next day, and hopefully
it's nothing too time consuming.
So then I will prep any foodthat I need to to make sure that
I get all my protein, my fiber,my water, everything I need,
and then I'll wash my face, andsomething that sounds really
silly but I like to do is turnback the bed.
It sounds so old fashioned andactually doing that before I
(12:56):
wash my face, I don't know whyit just sounds.
It sounds so old fashioned, butit really makes me feel fancy
and kind of just that.
That prep step.
And if my mind's a little bitactive, then I'll either do a
brain dump and just writeeverything down that I need to
get out so I don't forget items,or that I think I'm going to
worry about whatever it might be, or I will read like if I just
(13:18):
need that calming moment, andafter that I crawl in bed, I say
a prayer, I do some breathingexercises and then I go to sleep
, and if I wake up in the middleof the night I don't look at my
phone because for me, nothinggood comes from that.
Instead, I tell myself, okay,I'm just going to rest, and
sometimes that helps and I canjust go back to sleep.
(13:38):
And sometimes I'm lying therefor a while, and if it's the
latter, then I'll still try notto obsess about it or get upset
that I'm not sleeping.
I just rest and I might sayanother prayer to take my mind
off of it.
There are a couple othertechniques I use, but we can
save that for another episode.
(13:59):
So I recommend you give it atry.
You can come up with a ritualthat works for you.
Tweak it until it gets toexactly where you need it.
These patterns will help yourbrain and body know that it's
time to start the daystress-free and it'll give you a
plan and it will help you endin the same way.
I hope this helps.
So yeah, going back, what's thekey takeaway?
(14:23):
That stress is inevitable, butchronic stress doesn't have to
be Small.
Daily habits can have a hugeimpact on lowering cortisol and
improving your overall health.
So thanks so much for tuning into the episode today and if you
found this helpful, I'd love itif you would subscribe to the
(14:45):
podcast.
Follow along my newsletter.
I'll make sure I put that inthe show notes.
Leave a five-star review and,lastly, share it with someone
that you think could benefit.
Have an amazing, stress-freeday.
Thank you for listening.
If you're enjoying this podcast, be sure to follow Spandex Wine
(15:06):
so you don't miss an episode.
To do this, just go to thepodcast and click subscribe or
follow.
Wherever you're listening, lookfor the plus sign or follow
button.
This is one of the best thingsthat you can do for the podcast.
If you'd also be willing togive a five-star review, that
would be amazing and muchappreciated.
Lastly, please share an episodewith a friend or five to keep
(15:31):
the love going, and join thespandex and wine community in
our private facebook group bysearching spandex and wine.
Feel free to reach out to me atany time by emailing info at
spandex and winecom or text meat 913-392-2877.
I appreciate you, thank you.
Hello and welcome to the Spandex and Wine podcast.
I'm your host, robin Hackney,and I'm so happy that you're
here.
This podcast is a place forconversations about balancing a
healthy lifestyle and beinghappy more specifically, happy
hour.
Together we'll explore allthings wellness and wine.
I hope you learn a little,laugh a lot and, along the way,
(00:22):
know you're not alone on thisbalanced wellness journey.
Ready to jump in, poursomething in your glass that
makes you happy, because it'stime for Spandex and Wine.
Hello and welcome to theSpandex and Wine podcast, the
show where we dive deep intohealth and wellness strategies
to help you thrive whilebalancing all with a little bit
(00:44):
of wine.
I'm Robin Hackney, and today'sepisode is all about stress to
help you thrive while balancingall with a little bit of wine.
I'm Robin Hackney, and today'sepisode is all about stress,
cortisol and how you can lowerboth to lead a healthier and
happier life.
And I truly believe that stressand elevated cortisol in your
body not only hinders yourability to lose weight, but it
can also lead to so manydiseases.
And if you want to be healthier, keep listening, because I feel
(01:07):
like today's episode will behelpful.
Go ahead if you want, hit pauseand forward it to a friend that
needs to lower stress in his orher life as well.
You guys can maybe listen atthe same time, I don't know.
So today we'll break down whatcortisol is, how it affects your
body and, most importantly,some practical ways to keep
stress in check.
I know, I know it's harder thanwhat it sounds, but we can do
(01:29):
it, you guys.
So, whether you're feelingoverwhelmed or just looking for
ways to optimize your well-being, this episode is for you.
So let's go ahead and getstarted.
First things first.
What exactly is cortisol?
Well, cortisol is oftenreferred to as the body's
primary stress hormone, and it'sproduced by the adrenal glands
(01:50):
and plays a crucial role in yourbody's fight or flight response
, which, I mean, is helpful insome circumstances as well.
We have to have that right.
So this means that when you'rein a stressful situation, your
body releases cortisol to helpyou react quickly.
It regulates your energy, itreduces inflammation and helps
you maintain homeostasis.
(02:10):
But here's the problem.
In today's fast-paced world,many of us experience chronic
stress, meaning our bodies areconstantly releasing cortisol,
and too much of it over time cantake a very serious toll on
your health, leading to weightgain, sleep disturbances,
anxiety, high blood pressure, aweakened immune system, I mean.
(02:32):
The list goes on and on, andyou can see how this can be a
vicious cycle once it's created.
So how do you know if you havehigh cortisol levels?
Well, I feel like you're goingto know, but here are some
common symptoms.
So you might be feelingirritable or a little bit on
edge.
Maybe you have brain fog ordifficulty concentrating that's
(02:54):
a big one for me Chronic fatigueand even after like a full
night's rest, if you're justfeeling exhausted and you're
like what the heck is going onin my body you might have strong
cravings for sugar or salt orboth, maybe difficulty falling
or staying asleep.
Hello, I know a lot of you areprobably nodding your head on
that one, and there's probablyseveral that you were like oh
(03:17):
gosh, yeah, that's me.
So long-term, high cortisollevels can lead to even bigger
health problems, like Imentioned before, including
cardiovascular disease,digestive issues, hormonal
imbalances and a decline incognitive function.
All right.
So now that we know what thecortisol is and why it's
(03:38):
important that we manage it,let's talk about ways to
naturally lower cortisol andreduce stress.
So here are seven provenstrategies.
So number one mindfulness andmeditation.
So just simply taking a fewminutes each day for deep
breathing or guided imagery ormindfulness can help calm the
(03:59):
nervous system and reduce stress.
So let's go through the list ofthe other six strategies, and
then I want to come back to thisone.
So number two is quality sleep.
Poor sleep is one of thebiggest contributors to high
cortisol, so make sure thatyou're prioritizing good sleep
hygiene, like sticking to aconsistent bedtime and, oh gosh,
(04:20):
reducing your screen timebefore bed.
That is a big one too, and Iknow it's tough, especially for
menopausal women.
Sleep is one of the things Ihear women complain about the
most, and I get it.
I'm right there with you.
And again, I want to come backto this one as well.
So number one and two we'regoing to come back to in just a
minute.
Three a balanced diet, so eatingwhole foods rich in
(04:43):
antioxidants, omega-3s andmagnesium can support your
body's ability to handle stress.
Magnesium is also good forsleep.
If you didn't know that, likethe magnesium sprays, you can
use those.
You can use a supplement.
Again, I would definitely talkto your physician and see what's
going to work with you, and Iknow that I'm not the only one
(05:04):
that feels yucky after a mealthat doesn't work well in my
body.
It's like having clutter aroundthe house at least for me it is
.
It just wears on you and whatyou put in your body makes a
huge difference.
You guys know that by now andyou've heard me and many of my
guests talk about the importanceof gut health.
We're not gonna get intodetails of that health.
We're not going to get intodetails of that today.
(05:24):
So just start with what youknow drink plenty of water, eat
lean protein, lots of vegetablesand fruits, whole grains,
complex carbs.
Most of us know what we shouldbe eating.
We just don't always make thosegood decisions.
Number four regular exercise.
Yay, I love regular exercise.
So moderate exercise like yogaor walking.
(05:47):
Definitely, strength trainingcan help you regulate cortisol
levels, but I would say to becareful.
Like over-exercising canactually increase cortisol and
most of us aren't there Like thepeople that I know personally
that are listening to this.
We're not over-exercising,we're good, but like we might be
overdoing it with the intensity.
(06:09):
So if you were doing a HIITclass, which is amazing, but
you're doing that high intensityworkout day after day, you
might actually be doing moreharm than good.
Your body does need to rest.
So make sure you're following aplan that is structured for
building lean muscle mass whilealso focusing on rest and
recovery.
And if you need help with this,please reach out on my text
(06:31):
line at 913-392-2877.
And I can kind of help you withthat just a little bit.
But if you're going to afitness class on a regular basis
with a good trainer, thenthat's probably covered.
So, but again, if you need help, just reach out.
So number five is socialconnection.
Having a strong support systemand spending time with loved
(06:54):
ones is a natural stressreliever.
I mean, picture that friendthat you're sitting there with
and you just laugh and laugh andlaugh and there's just nothing
better.
And this is one that I'veactually struggled with since
we've moved further out and Iknow that it's affected me.
Community and finding yourtribe will be so beneficial to
your overall health and reducingstress.
(07:15):
And we all need friends that wecan vent to.
And while your spouse might beyour best friend I get it, mine
is too having someone that youcan talk to about.
Him or her is important as well.
And number six limitingstimulants.
This is a big one and it's oneI'm working on as well.
(07:35):
So too much caffeine, alcoholor processed foods can spike
cortisol levels, and I don'tthink I need to repeat this one.
We all know the dangers andthat is why balance and
moderation are so important ineverything that you put in your
body.
Caffeine too late in the daywill disrupt your sleep.
Alcohol is processeddifferently in your body and
(07:55):
your body will metabolize itfirst, which leads to the lack
of absorption of other needednutrients if it's prioritizing
that first.
And you know how I feel aboutprocessed foods and I'm learning
more and more about thedangerous ingredients in our
food today.
It's very scary and I'll touchon this again as well, because
(08:16):
there are different things thatI've been using and very
eye-opening.
Oh my gosh, once you startreading labels and you really
know what is in the foods thatyou're consuming, like salad
dressing is the biggest one thatlately I have just been on a
kick and even going to some ofthe health food stores, the
salad dressing that I'm pickingup, I'm like this is not a good
(08:37):
alternative.
So I know I'm going to bemaking my own salad dressing, so
I know exactly what is in it.
So that might be something thatyou want to do as well.
And number seven laughter andjoyful activities.
So doing things that make youhappy whether that's dancing,
listening to music or a podcastor maybe spending time in nature
(08:57):
that can naturally bring downyour stress levels.
My husband once told me that hetries to make me laugh every
morning before I leave, so thathe knows my day starts off right
?
I mean, that is just so sweet,right?
Well, now, since I wake upearlier after our move, he
doesn't typically wake up withme, so I might have to find
another way.
Let's see.
(09:18):
That is something I'd reallylike to get back to, so maybe
I'll find a funny podcast orsomething to listen to on the
way to work, because I do lovelaughing.
All right, so what's the keytakeaway?
Gosh, before we even get to anykind of takeaways, I said I was
going to touch on meditationand sleep again, and creating a
(09:38):
morning and evening routine orritual can help you with both of
those.
How you start your day impactsyour stress levels, your
productivity, your mood, and thegood news is that you get to
create the type of day that youwant.
I know that sounds kind ofcliche, but you really do and
ending the day with a routineprepares your body for sleep, so
(09:59):
your rituals will lookdifferent than mine, I'm sure,
but it might take you a while todiscover the patterns that work
.
So just see what you can do.
So for what I do in the morning,I recommend some type of gentle
movement, meditation,visualization and a little bit
of planning.
So when I say ritual or routine, I don't mean wake up, make the
(10:21):
coffee, wash your face, blah,blah, blah.
Those are just automatic thingsyou always do.
I mean, I can't imaginebrushing your teeth every
morning is something that isnegotiable for you.
At least we all hope it isn't.
What I mean is how you willmentally prepare for the day.
I'm returning to what has workedfor me in the past, which is,
(10:43):
once I'm done with those hygieneand non-negotiable tasks, I do
some dynamic stretching forabout two to three minutes, just
something to loosen up, butnothing strenuous.
Then, while I'm sitting andsipping my coffee, I grab my
notebook, write down amanifestation for the day.
Then I read it silently tomyself, then I read it out loud
(11:04):
and then I sit with it and I seeit happening.
I visualize it.
Once I can see it coming tofruition in my mind, I go
through what it feels like whenthat does happen.
Maybe it's a feeling ofaccomplishment or pride, or
maybe it's just peace.
It just depends on what it isthat I have decided to manifest
(11:25):
and visualize in that moment.
And another very key step isyou can think about or dream
about things all that you want,but without action it's not
going to happen.
So my final step is to writedown or put it in my phone or
get a mental plan of actionsteps I will take to do it, and
(11:46):
I hope that makes sense.
Like it puts me in a placeevery morning with a complete
plan and my mind at ease.
And then for my evening routine.
This is one that's been a bitharder for me in the past,
because not every night is thesame, and I'm sure that you guys
are like that as well Like somenights we're out later because
we're playing cornhole or doingI don't know something else fun.
So what I intend to do will beworking on and will be working
(12:11):
on.
Sorry, I'm having a hard time.
Speaking today Is just having alittle bit of quiet time with
Dave if it's just five minutesand chatting not about work, but
just really talking andlistening to each other, and
then I will look at my phone forthe last time to remind myself
of what tomorrow holds.
Then I put that away, unlessthere's anything that I need to
(12:33):
do to make sure that I'm preppedfor the next day, and hopefully
it's nothing too time consuming.
So then I will prep any foodthat I need to to make sure that
I get all my protein, my fiber,my water, everything I need,
and then I'll wash my face, andsomething that sounds really
silly but I like to do is turnback the bed.
It sounds so old fashioned andactually doing that before I
(12:56):
wash my face, I don't know whyit just sounds.
It sounds so old fashioned, butit really makes me feel fancy
and kind of just that.
That prep step.
And if my mind's a little bitactive, then I'll either do a
brain dump and just writeeverything down that I need to
get out so I don't forget items,or that I think I'm going to
worry about whatever it might be, or I will read like if I just
(13:18):
need that calming moment, andafter that I crawl in bed, I say
a prayer, I do some breathingexercises and then I go to sleep
, and if I wake up in the middleof the night I don't look at my
phone because for me, nothinggood comes from that.
Instead, I tell myself, okay,I'm just going to rest, and
sometimes that helps and I canjust go back to sleep.
(13:38):
And sometimes I'm lying therefor a while, and if it's the
latter, then I'll still try notto obsess about it or get upset
that I'm not sleeping.
I just rest and I might sayanother prayer to take my mind
off of it.
There are a couple othertechniques I use, but we can
save that for another episode.
(13:59):
So I recommend you give it atry.
You can come up with a ritualthat works for you.
Tweak it until it gets toexactly where you need it.
These patterns will help yourbrain and body know that it's
time to start the daystress-free and it'll give you a
plan and it will help you endin the same way.
I hope this helps.
So yeah, going back, what's thekey takeaway?
(14:23):
That stress is inevitable, butchronic stress doesn't have to
be Small.
Daily habits can have a hugeimpact on lowering cortisol and
improving your overall health.
So thanks so much for tuning into the episode today and if you
found this helpful, I'd love itif you would subscribe to the
(14:45):
podcast.
Follow along my newsletter.
I'll make sure I put that inthe show notes.
Leave a five-star review and,lastly, share it with someone
that you think could benefit.
Have an amazing, stress-freeday.
Thank you for listening.
If you're enjoying this podcast, be sure to follow Spandex Wine
(15:06):
so you don't miss an episode.
To do this, just go to thepodcast and click subscribe or
follow.
Wherever you're listening, lookfor the plus sign or follow
button.
This is one of the best thingsthat you can do for the podcast.
If you'd also be willing togive a five-star review, that
would be amazing and muchappreciated.
Lastly, please share an episodewith a friend or five to keep
(15:31):
the love going, and join thespandex and wine community in
our private facebook group bysearching spandex and wine.
Feel free to reach out to me atany time by emailing info at
spandex and winecom or text meat 913-392-2877.
I appreciate you, thank you.
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