MORE ENERGY. LESS STRESS.
Understanding Your Stress System and how to Support It.
“Almost everything will work again if you unplug it for a few minutes. Including you.” – Anne Lamott
Let’s start here: Your body might feel really stressed. The good news: It’s adaptive.
The same stress system that once helped humans outrun predators is now activated by emails, headlines, traffic, relationship tension, and that subtle sense of “I should be doing more.”
Your nervous system doesn’t distinguish between:
A lion chasing you
And your inbox pinging at 9:47 pm
It reacts the same way.
That system is called your stress response and when it’s well regulated, it’s one of your greatest allies. When it’s chronically activated without recovery, energy begins to decline. Why? Because your entire stress network is overstimulated and under-restored.
Let’s unpack this properly.
What Stress Actually Is (The Science, Simplified)
Your stress response is coordinated by the so-called HPA axis - the communication line between your hypothalamus, pituitary gland, and adrenal glands.
When your brain perceives stress:
The hypothalamus sends a signal.
The pituitary amplifies it.
The adrenal glands release cortisol and adrenaline.
Cortisol is not the villain. It’s essential.
In a healthy rhythm, cortisol:
Rises in the morning to wake you up
Gradually declines throughout the day
Is lowest at night to allow melatonin and sleep
This is called your circadian rhythm. But chronic stress can flatten, spike, or dysregulate that rhythm.
And that’s when we start noticing symptoms.
Signs Your Stress System May Be Dysregulated
Let’s describe what’s actually happening …
Stress system imbalance can look like:
Wired but tired
Afternoon energy crashes
Cravings for sugar or salt
Trouble falling or staying asleep
Feeling overstimulated yet exhausted
Reduced stress resilience
Brain fog
Low motivation
Exercise intolerance
Sound familiar?
This is not weakness. It’s your biology asking for recalibration.
The Five Foundational Levers for Energy & Resilience
If we want sustainable energy, we don’t push harder. We regulate.
Here are the pillars.
1️⃣ Blood Sugar Stability
Unstable blood sugar is one of the most underestimated stressors on the body. Every crash triggers cortisol.
To stabilize:
Prioritize protein at breakfast (20–30g for most adults).
What does that actually look like?
– 2–3 eggs with sautéed greens
– Greek yogurt (200g) with hemp seeds and berries
– A protein smoothie with 1 - 2 scoops of protein powder (20–25g; depending on what you use) + almond butter
– Smoked salmon with avocado
– Tofu scramble with vegetables
Protein slows glucose absorption, increases satiety, and prevents mid-morning crashes.
Include healthy fats.
Healthy fats - especially monounsaturated and omega-3 fatty acids - support cell membrane function, hormone signaling, and reduce inflammatory load. They also slow the absorption of carbohydrates, helping stabilize blood sugar.
Examples: extra virgin olive oil, avocado, nuts, seeds, tahini, fatty fish like salmon or sardines.
Pair complex carbohydrates with fiber and protein.
Complex carbohydrates digest more slowly than refined carbs and provide steadier energy.
Examples: quinoa, lentils, oats, sweet potatoes, chickpeas.
Fiber is key here. It slows glucose release into the bloodstream, feeds beneficial gut bacteria, improves insulin sensitivity, and enhances satiety.
Think leafy greens, flaxseed, chia, vegetables, legumes.
Avoid starting the day with pure sugar.
By “pure sugar,” we mean rapidly absorbed simple sugars that cause a quick rise in blood glucose and insulin. These include refined sugars and highly processed carbohydrate sources that are stripped of their natural fiber.
Examples: fruit juice (even if “freshly squeezed”), sweetened granola, pastries, white toast with jam, flavored oat milk lattes on an empty stomach, candy, smoothie bowls made only from fruit and honey.
These spike blood sugar quickly, trigger insulin, and often lead to a cortisol rebound once levels drop. And just to be clear: pure sugar is never a supportive strategy for metabolic stability. Not at 8am. Not at 3pm. Not at 10pm.
Your nervous system loves predictability. It truly does.
Morning light is medicine.
Within 30–60 minutes of waking:
Get 5–15 minutes of natural daylight
No sunglasses if possible
Even cloudy light counts
This anchors your cortisol rhythm and improves sleep later. Avoid bright screens 60–90 minutes before bed. Your brain believes light equals daytime.
3️⃣ Nervous System Regulation
Chronic stress is not solved by productivity. It’s solved by safety signals.
Try:
4-6 breathing (inhale 4, exhale 6) until you feel calmer
10-minute morning grounding meditation
Slow walks in nature
Reducing constant stimulation
Your body needs parasympathetic activation - the “rest and restore” state.
And no, scrolling does not count #nottoself
4️⃣ Strategic Movement
Exercise is powerful. Timing matters.
If you’re already exhausted:
Favor walking, Pilates, yoga, light strength work
Avoid intense HIIT when depleted
If your system is stable:
Strength training 2–3 times weekly
Moderate cardio
Mobility work
Exercise should build energy, not drain it.
5️⃣ Targeted Micronutrient Support
We keep this clean and responsible.
Foundational options (always individualized):
Magnesium (200–400 mg glycinate): Supports nervous system regulation and sleep
Vitamin C (500–1000 mg): Involved in adrenal hormone production
B-Complex (moderate dose): Supports energy metabolism
Omega-3 (1–2 g EPA/DHA combined): Anti-inflammatory and mood supportive
Adaptogens (context-specific): Ashwagandha (calming); Rhodiola (more stimulating so better for morning use)
No mega stacks. No magic pills. Supplements are meant to support foundations.
Sleep: The Great Regulator
Deep sleep is when:
Cortisol resets
Growth hormone releases
The brain clears metabolic waste via the glymphatic system
Chronic sleep restriction elevates cortisol, disrupts insulin, and reduces stress tolerance. You cannot out-supplement poor sleep.
I wish we could. We can’t.
The Real Question
The modern world encourages us to override fatigue. More caffeine. More grit. More pushing. But sustainable energy is not built through force. It’s built through regulation.
Instead of asking: “What’s wrong with me?”
Try asking: “Where am I running on stress instead of nourishment?”
That question changes everything.
The HWell Takeaway
Energy is not about hacking your biology. It’s about working with it.
You want to:
Stabilize your blood sugar.
Anchor your circadian rhythm.
Calm your nervous system.
Move strategically.
Support with targeted nutrients.
Momentum built on regulation lasts. And that is what we are here for.
Stay vibrant, stay radiant.
💚 Doris & Gaby