Avocado toast with hard boiled egg

Optimize Your Cortisol Levels with This Simple Health Hack

Cortisol, often referred to as our stress hormone, is actually a critical hormone that impacts nearly every organ and tissue in our body. Beyond regulating our stress response, cortisol plays a key role in managing metabolism, controlling energy levels, and reducing inflammation. An imbalance in cortisol levels can leave you feeling tired, overwhelmed, achy, gaining weight, and struggling with focus and sleep.

What many people don't realize is that balancing blood sugar and controlling insulin spikes is the most powerful lifestyle tool for optimizing cortisol levels. Why is this so effective? Because metabolic instability, characterized by wild swings in blood sugar and insulin levels, causes stress to the body. And what hormone is released in response to any form of stress? Cortisol. By stabilizing our blood sugar, we can help regulate cortisol. This sends a signal to the body: “It’s okay, you are safe. You are being fueled properly. No need to panic.”


Spinning top in balance


How to Stabilize Your Blood Sugar

Stabilizing blood sugar involves consuming foods rich in protein, fat, and fiber. These foods are naturally lower in sugar and take longer to digest, providing a slow, steady release of fuel for your body over time. Here are a few practical snack ideas to help you balance your cortisol levels:

  1. Nuts and Seeds Mix: A combination of almonds, walnuts, pumpkin seeds, and sunflower seeds provides a good balance of protein and healthy fats.
  2. Cheese and Avocado Slices: Pairing slices of cheese with avocado offers a rich, creamy snack that’s high in both protein and healthy fats.
  3. Greek Yogurt with Nut Butter: Full-fat Greek yogurt mixed with a spoonful of almond or peanut butter offers a protein-rich, fatty snack.
  4. Hard-Boiled Eggs with Guacamole: Hard-boiled eggs are an excellent source of protein, and topping them with guacamole adds a dose of healthy fats.
  5. Smoked Salmon and Cream Cheese Roll-Ups: Smoked salmon rolled with a spread of cream cheese makes for a delicious, high-protein, high-fat snack.
  6. Beef Jerky: A convenient and portable snack, beef jerky is high in protein and can be found in various flavors.
  7. Cottage Cheese with Flaxseeds: Full-fat cottage cheese topped with flaxseeds provides a good mix of protein and healthy fats.
  8. Tuna Salad Stuffed Avocado: Mix tuna with mayonnaise or olive oil, and stuff it into avocado halves for a filling, nutrient-dense snack.
  9. Deviled Eggs: Hard-boiled eggs filled with a mixture of their yolks, mayonnaise, and mustard offer a high-protein, high-fat snack.
  10. Peanut Butter and Dark Chocolate: A few squares of dark chocolate with a dollop of natural peanut butter provide a satisfying balance of protein, fat, and a touch of sweetness.


Bowl of yogurt and granola, plate of fruit, and sliced avocado


By incorporating these snacks into your diet, you can help keep your blood sugar levels stable, thereby optimizing your cortisol levels and improving your overall health and well-being. Another great way to optimize cortisol levels is with Rootine’s functional drink mixes. Try these practical tips today and start feeling the benefits of balanced cortisol.