The Menopause Reset - balancing Cortisol, Sleep and Strength the Pacific way.
Menopause isn't a decline, its a recalibration. Your body is shifting into a new rhythm and cortisol, your stress hormone plays a bigger role than you might realise. If you have been feeling tired yet wired, holding onto belly fat that wont shift, or waking in the early hours, yep that 3-4am calling may not be as a result of your bladder but your cortisol calling for attention.
At Pacific Movement, we believe balance begins with awareness and the courage to move different if you want different.
Cortisol in Menopause - What the devil is going on?
When estrogen drops, cortisol steps in, often overreacting. Suddenly your system treats small stresses like major threats. the results:
Weight changes, especially around the middle
Energy crashed mid afternoon
Restless sleep and early waking
Felling anxious or emotionally on edge
Understanding this connection is the first step toward restoring calm.
Nourish to sooth stress
Food is information, every bite signals your hormones how to behave, your diet needs to stabilise not spike your stress response.
Pacific Principles for Cortisol support
Protein in every meal - I have dramatically increased my daily protein intake. Protein keeps blood sugar stable and energy even.
Good fats only - Olive oil, avocado, nuts & seeds feed your hormones.
Root and rest - Adaptogens like ashwagandha, maca and holy basil can bring the adrenals back into balance. I'm a BIG fan of maca and have been adding to my morning protein shake for 2 years .
Less caffeine, more clam - Yey to matcha now widely available or try tulsi or cacao instead of a second coffee.
Hydrate consciously - Add clean electrolytes and trace minerals to support adrenal recovery - personal fav or mine Davina Taylors WillPowders.
Smart Supplementation - Choose pure, gluten free additive free formulas that align with your body's natural intelligence.
Magnesium Glycinate, calms the nervous system and improves deep sleep
B Complex, fuels adrenal health and daily energy.
Omega-3's, fights inflammation and supports cognition.
Vitamin C, restores your adrenal reserves after long term stress.
Vitamin D, stronger bones and joints helping prevent osteoporosis.
Move with intention not intensity
Reformer or mat Pilates - sculpt strength, posture and clam focus.
Strength training - 2-3 sessions a week to preserve muscle and metabolism.
Walking - Grounding and restorative.
Yoga and Breathwork - switch off your fight-or-flight response one breath at a time.
Movement should leave you glowing not drained.
And the ultimate Hormone Reset
Sleep - Deep sleep is your body's nightly detox from stress and inflammation, easier said than done as someone who has struggled with sleep in the past. I'm currently tracking my sleep via my Oura ring and have noticed over recent months improvements following the below ritual.
Pacific Sleep Ritual
Magnesium or chamomile tea
Cool dark room
Small protein based snack before bed, this can help balance blood sugar overnight, keeping cortisol calm until the morning , I tend to have a few walnuts.
The Pacific Takeaway
