First, I want to say THANK YOU for signing up and taking this step toward finally understanding why your body has been holding onto fat no matter what you do.
I know how frustrating it can be to feel like you’re doing everything “right” but still not seeing results.
Here’s the good news: your body isn’t broken. It’s just been trying to tell you something, and over the next five days, I’ll help you decode that message.
To make sure you don’t miss anything: ✔ Check your email each day (add me to your contacts so it doesn’t land in spam). ✔ Hit reply and tell me — which do you feel you struggle with more: motivation, time, or energy to form healthy habits? I personally read every response!
You’ll get one short, actionable email each day to help you understand and fix the stress-fat connection:
✅ Day 1: Why Your Body Is Holding On To Fat How cortisol impacts weight loss (and why the usual “eat less, move more” advice backfires).
✅ Day 2: Signs Your Cortisol Is Out Of Balance From stubborn belly fat to random cravings—are these symptoms familiar?
✅ Day 3: Simple Habits to Lower Cortisol Naturally Tiny changes that make a BIG difference in your stress response.
✅ Day 4: The Right Way to Exercise for Cortisol Balance Avoid the workouts that are secretly keeping you stuck!
✅ Day 5: Advanced Tips for Faster Fat Loss Next-level strategies to supercharge your results.
Most fitness advice ignores a key piece of the puzzle: hormones and stress. When cortisol is high, it tells your body to store fat (especially around your belly.)
By learning to lower cortisol naturally, you’ll unlock: 💥 Easier fat loss (without punishing workouts) 😴 Better sleep (finally wake up feeling rested) 🍽 Fewer cravings (no more battling willpower) ⚡ More energy & confidence (because you deserve to feel amazing!)
What’s the most frustrating part about weight loss for you right now? I’d love to hear from you. Email [email protected] to let me know. I personally respond to messages!
Can’t wait to help you feel better in your body, Molly McNamee
Thanks for signing up for this email course! I’m excited to guide you through understanding and balancing cortisol so you can start feeling like your best self again.
Let’s dive right into today’s topic: cortisol—your body’s main stress hormone.
Cortisol is produced by your adrenal glands and plays a crucial role in keeping your body functioning properly. It’s often called the “stress hormone” because it’s released when your body senses a threat, helping you respond to stressful situations.
But cortisol does more than just manage stress:
Cortisol naturally fluctuates throughout the day. It’s highest in the morning (between 8–10 a.m.) and lowest around midnight. That’s normal!
But what happens when your body produces too much cortisol?
When cortisol levels remain elevated for long periods, it sends your body into a constant state of “fight or flight.” This can:
Two common effects of chronically high cortisol are especially important:
So, how do you know if high cortisol is affecting you?
I’ve created a symptom checklist to help you identify if cortisol imbalance could be an issue for you. Download the checklist HERE.
Take a few minutes to go through the list. If you find yourself checking several boxes, there’s a good chance cortisol is at play.
If your symptoms point to high cortisol, you can confirm with testing.
(Side note: I’ve never personally tested my cortisol levels. I had half of the symptoms on that checklist, so it was obvious to me that cortisol was in play. If you aren’t positive after going through the checklist, it would be a good idea to get a cortisol test)
A cortisol test measures how much of the hormone is in your body, and there are three common ways to test:
These tests give you a clearer picture of what’s happening in your body. Speak to your doctor about ordering one, and consider doing multiple tests to see how your levels change throughout the day.
If you notice your cortisol levels are flipped – appearing higher in the evening and lowest in the morning, this is also a problem.
If you suspect high cortisol after reviewing your symptoms and testing, don’t worry—there’s plenty you can do to take back control!
Here’s what we’ll cover in the next few days of this email series:
You’ll learn actionable steps to start balancing cortisol naturally. And if you’re ready to go further, I’ll show you how to get personalized help to make the process easier.
Take the first step today: Download the symptom checklist, review your results, and think about how stress has been affecting you.
Your journey to feeling better starts here!
P.S. Don’t skip the checklist! It’s the first step to understanding how stress may be holding you back. Download it here.
In today’s world, it feels like there’s never enough time. We rush from task to task, fueled by to-do lists, deadlines, and the never-ending demands of daily life. But here’s the thing: this constant state of “go, go, go” might be keeping your stress hormones—especially cortisol—on overdrive.
Let’s talk about why this happens and what you can start doing to fix it.
Stress itself isn’t the enemy. In fact, your body is designed to handle stress in short bursts. The problem is when stress becomes constant, leaving no time for your body to recover.
Cortisol, your body’s main stress hormone, is produced when the sympathetic nervous system (SNS) is activated. This part of your nervous system signals your body to stay alert, ready for action. While helpful in small doses, prolonged activation can lead to serious issues like hormonal imbalances, fatigue, and weight gain.
What’s missing from your daily routine? Recovery.
Your parasympathetic nervous system (PNS) is the counterpart to your SNS. Think of it as your body’s “rest and digest” mode, designed to calm your systems, reduce cortisol, and help you recharge.
If your life is a series of nonstop activities—workouts, meetings, errands—you’re likely stuck in a constant state of alertness. But by introducing habits that activate your PNS, you can start lowering cortisol and feeling more balanced.
Here’s the good news: these habits aren’t time-consuming or complicated. They’re small changes that make a huge impact.
Taking intentional breaks isn’t about being lazy or unproductive—it’s about giving your body the chance to reset. When you jump straight from one stress-inducing task to another without pausing, your SNS stays active, and your body continues to produce cortisol.
The solution? Start building recovery moments into your day.
☑️ Here’s a simple example: After a workout, instead of rushing to your next activity, lie on your back for one minute and take deep, calming breaths. This tiny pause signals to your body that it’s time to shift gears.
In tomorrow’s email, I’ll break down several specific habits you can introduce to help manage your stress and balance your cortisol levels. These habits are simple, effective, and designed to fit into even the busiest schedules.
You don’t need to overhaul your entire life overnight. In fact, I’ll show you how to focus on just one habit at a time to create sustainable change.
Stay tuned—your journey to stress recovery is just beginning!
P.S. Remember, stress is unavoidable, but it doesn’t have to consume you. A few small shifts can make a world of difference.
Yesterday, we talked about how stress and a nonstop lifestyle keep your cortisol levels elevated. Today, I want to show you exactly how to start making changes—and it all begins with one habit.
The key to balancing your stress hormones is focusing on habits that activate your parasympathetic nervous system (PNS). These habits don’t require massive time or effort, but they have a big impact.
Here’s why I encourage you to start small:
When you try to make too many changes at once, it can actually stress your body even more. The goal isn’t perfection; it’s consistency. Pick one habit from the list below, practice it for a month, and then layer on another.
To help you track your progress, I’ve included a habit tracker you can use.
Here are a few habits designed to help lower cortisol and manage stress. Choose the one that resonates most with you:
If none of the above feels like the right fit, try these simple tweaks:
Remember, these habits aren’t just for people with high cortisol—they’re beneficial for everyone.
Change doesn’t have to feel overwhelming. By focusing on small, intentional shifts, you’ll start seeing results without adding more stress to your life.
Let’s take it one step at a time!
With support, Molly McNamee
P.S. Tomorrow, I’ll share how to tweak your workouts to support cortisol balance. You won’t want to miss it!
Have you ever felt like you’re doing all the “right” things but still not seeing the results you want?
You’re committed. You push harder in your workouts, add an extra class, or even double down on cardio. But if your cortisol is high, this approach might actually be backfiring.
Here’s the truth: Not all exercise is helpful when it comes to balancing stress hormones. In fact, the wrong workouts can keep your cortisol elevated, making it nearly impossible to lose weight and feel your best.
But don’t worry—I’ve got a simple plan to help you start exercising smarter, not harder.
Your body thrives on movement, but only when it feels safe. That’s why we need to focus on exercises that calm your stress response and support cortisol balance.
DO:
DON’T:
The motto here is simple: Less is more.
I know you’re wondering, “Where do I begin?” Let’s break it down based on where you are right now:
Start small. All you need is 1–2 days a week of low-impact movement. For example:
The goal is not to overhaul your routine but to gradually add gentle movement that feels manageable and energizing.
It’s time to take a step back. I know this can feel counterintuitive, but scaling down your intensity and volume will allow your body to recover. Try this:
This isn’t about overhauling your routine overnight. Pick a small, manageable change based on the guidelines above, and stick with it for a few weeks. You’ll likely notice:
Tomorrow, I’ll share three easy upgrades to your workout routine to take these results even further.
Your body will thank you for making these small adjustments—it just needs you to listen.
Now that you’ve got the basics of stress-balancing exercise down, it’s time to build on your foundation.
Remember, the goal here is not to do more but to do things better. By making a few simple tweaks to your workout routine, you’ll amplify your results and start seeing progress faster.
Here are three simple upgrades you can implement right away:
If you’ve been holding your breath or huffing and puffing through your workouts, it’s time to change that. Breathing intentionally during exercise helps keep your cortisol levels in check and feels safer to your nervous system.
How to do it:
Example: During a squat, you will inhale as you lower and exhale as you lift. During a shoulder press, you will exhale as you press and inhale as you lower the weights to your shoulders.
This small adjustment can transform how your body responds to your workouts—helping you feel calm, not frazzled, after exercise.
Your body needs rest days to rebuild, repair, and keep cortisol in balance. Skipping them can lead to burnout and block progress.
How to do it:
These recovery practices might seem minor, but they make a major impact on your stress levels.
A proper warmup and cooldown aren’t just nice-to-haves—they’re key for helping your body ease into and out of movement which prevents your nervous system from getting overwhelmed.
How to do it:
This simple practice not only protects you from injury but also helps your workouts feel more intentional and effective.
These upgrades are simple but powerful. Start with one that resonates with you, and build from there. And if you aren’t ready for any of these upgrades yet, then just focus on what we talked about yesterday.
The best part? These small changes don’t just lower cortisol — they also leave you feeling energized, clear-headed, and strong.
Let’s keep this momentum going.
What’s are you going to do for your next workout? Email [email protected] to let me know. And if you aren’t sure what you should do, schedule a FREE CALL with me so I can help you navigate your workout schedule.
You’ve officially completed the Conquer Your Cortisol email course! 🎉 I hope you’ve found the past five days helpful and inspiring as you start shifting how you approach stress, fat loss, and your overall health.
Here’s a quick recap of what we covered:
I want to make sure you’re fully supported as you continue your journey, so I’ve got a few extra resources for you:
These exercises take just 30 seconds to a couple of minutes and quickly activate your parasympathetic nervous system, helping you shift out of “fight or flight” mode. You’ll feel calmer and more centered in no time. 👉 Click here to watch the video now
Missed it the first time? Or just want a permanent copy to keep on hand? You can download the full e-book that inspired this course. 👉 Download Your Free E-Book
I text this group several times a week with quick tips, motivation and little reminders to care for yourself.
I can’t wait to keep supporting you on this journey.
Here’s to less stress and more results! Molly
You’ve spent the last few days learning about cortisol, understanding your symptoms, and starting to shift your habits.
And that’s huge!
But information can only take you so far. The real change happens when you start applying what you’ve learned.
That’s exactly why I created the 14-Day Stress & Hormone Reset — to help you bridge the gap between “knowing” and actually doing.
Here’s how it works:
✅ You’ll track your daily symptoms so you can finally understand what your body is asking for.
✅ You’ll follow a simple, done-for-you plan of habits that lower cortisol and help you feel better fast.
✅ You’ll get access to hormone-supportive workouts organized by how you feel (anxious, energized, tired — there’s something for every state).
This Reset makes it easy to take action. You won’t have to choose your habits or guess which workout to do. I’ll guide you through it all.
👉 Click here to start your 14-Day Reset for just $37
If you’ve ever felt stuck in your body or overwhelmed by conflicting advice, this is your path forward.
You’ve already done the hard part… learning. Now let’s start living in a way that feels calm, strong, and balanced.
See you inside the Reset 🧡