The Eat Burn Sleep

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<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

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<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

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    <p>Expert Advice If you’re experiencing fatigue, sleep disturbances, cravings, anxiety, or stubborn weight, especially around the middle, it could be linked to imbalanced cortisol levels. Cortisol, your body’s primary stress hormone, plays a vital role in regulating energy, metabolism, immune function, and inflammation. But when it’s too high or too low for too long, it [&hellip;]</p>
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Mental wellness

Kirsten

Louisa

Maria

<h2 data-menu="Cortisol">Regulating Cortisol with the Eat Burn Sleep Anti-Inflammatory Method</h2>
<p>If you frequently feel stressed, you may have experienced some of the symptoms of high cortisol. Cortisol is one of your main stress hormones, produced by the adrenal glands. Normally, cortisol levels are kept within quite tight parameters, but chronic stress affects this balance, leading to unpleasant symptoms. While you may not be able to make stress disappear completely, you can take steps to optimize cortisol regulation and enhance your resilience to stress.</p>
<p>&nbsp;</p>
<h4>What Does Cortisol Do?</h4>
<p>Cortisol is a glucocorticoid hormone (a type of steroid hormone) that regulates a wide range of processes. Its primary role is regulating the “fight or flight” stress response that is part of the sympathetic nervous system.</p>
<p>When a stressful situation occurs, cortisol raises blood glucose levels, increases blood pressure, enhances glucose uptake in your brain, primes your immune system, and slows down non-essential functions like digestion so that you can deal with the stress.</p>
<p>This response is designed as a short-term reaction to help you survive. It dates back to when we had to deal with life-threatening dangers like saber-toothed tigers and woolly mammoths! Once the danger had passed your body would switch from "fight or flight" to the "rest and repair" parasympathetic side of your nervous system.</p>
<p>Having a balance between these two states provides the opportunity to recover from stress and replenish your physical and emotional resources. When you spend too much time in “fight or flight” and not enough time on rest and recovery you start to deplete your resources and head toward burnout.</p>
<p>&nbsp;</p>
<h4><strong>Cortisol’s Daily Rhythm</strong></h4>
<p>Like many other hormones, cortisol has a circadian rhythm – a pattern that it follows each day. Under normal conditions, cortisol peaks at 7-8 am and then gradually declines until it is at its lowest level between midnight and 4 am (<a href="https://www.mdpi.com/1660-4601/18/2/676">Azmi <em>et al.,</em> 2021</a>).</p>
<p>This rhythm flows opposite to the rhythm of melatonin, the sleep hormone. Melatonin can only help you sleep if cortisol is low, which is why cortisol dysregulation in the evening disrupts sleep.</p>
<p>&nbsp;</p>
<h3 data-menu="Causes">What Causes Cortisol Imbalance?</h3>
<p>Spending too much time on stressful activities can lead to a cortisol imbalance. At first, cortisol levels become chronically elevated, but over time, your adrenal glands struggle to maintain this output. When this happens, your cortisol rhythm starts to fluctuate. You may have excess cortisol at some points and low levels at other times. Eventually, if this pattern continues, your cortisol levels will drop altogether.</p>
<p>&nbsp;</p>
<p><strong>Common triggers for cortisol imbalance include:</strong></p>
<ul>
<li>Long working hours.</li>
<li>Inadequate sleep.</li>
<li>Excessive, intense exercise.</li>
<li>Skipping meals and consuming too much caffeine and processed foods that spike blood sugar levels.</li>
<li>Lack of meaningful social interaction and loneliness.</li>
<li>Grief and trauma.</li>
<li>Dealing with a long-term health condition.</li>
</ul>
<p>&nbsp;</p>
<h3>Treatment</h3>
<p>In the Expert Advice section below on Cortisol Regulation, you’ll gain a clear understanding of how cortisol becomes imbalanced, and most importantly, how to support healthy levels naturally. You’ll learn which foods to focus on and avoid, how lifestyle factors like sleep, movement, and stress management play a role, and which supplements may help. Whether you're dealing with chronic stress, burnout, or inflammation, this is your guide to resetting your cortisol and restoring balance, so you can feel more energized, resilient, and calm.</p>


Cortisol Regulation

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