healthy habits

  • Nutrition

    Optimising Your Metabolism & Nutrition: The Ultimate Guide to Boosting Fat Loss & Energy

    metabolism & nutrition

    If you’ve ever felt like your metabolism & nutrition is working against you, you’re not alone. Maybe you’re eating well but not seeing results, or you’re exercising like mad but still feeling sluggish.

    The truth is, your metabolism isn’t broken—it just needs the right support.

    This guide pulls together the best science-backed strategies to help you fire up your metabolism, fuel your body properly, and finally see the results you’ve been working for.

    Below, you’ll find everything you need—from how to eat, train, and manage your metabolism, to must-know nutrition hacks and metabolism-boosting superfoods.

    Table of Contents

    1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat

    If you’ve been dieting for ages but feel like you’re stuck in a plateau or gaining weight on ridiculously low calories, reverse dieting might be your missing piece.

    Long-term calorie restriction can slow your metabolism down, making it harder to lose weight—even when eating very little.

    Reverse dieting helps rebuild your metabolism by strategically increasing calories, allowing your body to burn more energy while still maintaining fat loss.

    Want to repair your metabolism and eat more without gaining fat? Check out: Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    woman in pink sports bra and pink leggings

    2. Diet vs. Exercise: Which One Matters More for Weight Loss?

    You’ve heard it before: “You can’t outrun a bad diet.” But is diet really more important than exercise when it comes to weight loss?

    The truth is, both play a role—but diet is the main driver of fat loss. If you’re eating in a calorie surplus, no amount of cardio will undo that.

    But exercise still plays a vital role in boosting metabolism, preserving muscle, and improving overall health.

    Want to know the best balance for fat loss success? Read: Is Diet or Exercise More Important for Weight Loss?

    3. Homeopathic Weight Loss Remedies: Do They Actually Work?

    Everywhere you turn, there’s a new “miracle cure” promising effortless weight loss—but are homeopathic remedies actually legit?

    The short answer? No.

    There’s zero solid scientific evidence that homeopathic weight loss supplements do anything beyond a placebo effect. Instead of wasting time and money on unproven remedies, you’re far better off focusing on proven nutrition and exercise strategies.

    Before you fall for another too-good-to-be-true claim, check out: Homeopathic Remedies to Lose Weight: Are You Being Scammed?

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    METABOLISM & NUTRITION

    4. Boosting Your Metabolism Naturally as You Age

    One of the most frustrating things about getting older? Your metabolism slows down. But does that mean weight gain is inevitable? Absolutely not.

    As we age, muscle mass decreases, hormones shift, and energy needs change, making it easier to store fat.

    But you can counteract this slowdown by focusing on strength training, high-protein meals, stress management, and proper sleep.

    Want to keep your metabolism revved up no matter your age? Start here: How to Boost Metabolism Naturally as You Age

    5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss

    Your gut is way more important than most people realise when it comes to burning fat and staying energised.

    A healthy gut microbiome helps with nutrient absorption, inflammation control, and hunger regulation—all of which impact metabolism. If your gut is out of balance, you might struggle with bloating, sluggish digestion, and weight gain.

    Want easy ways to improve your gut health and speed up metabolism? Read: Happy Gut, Happy Life: Easy Tips for Gut Healing

    woman in pink bikini top

    6. The Best Superfoods to Fire Up Your Metabolism

    Some foods naturally boost your metabolic rate, making fat loss and energy levels so much easier.

    From green tea and chilli peppers to protein-rich foods, certain ingredients support thermogenesis, reduce cravings, and help your body burn fat more efficiently.

    Adding these to your diet is one of the easiest ways to support your metabolism without making drastic changes.

    Want to know exactly what to eat? Check out: Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    7. Lumen: The Tool That Helps You Take Control of Your Metabolism

    What if you could see exactly what your metabolism is doing in real-time?

    That’s exactly what Lumen does—it’s a portable metabolism tracker that tells you whether you’re burning fat or carbs, helping you make smarter food choices and optimise fat loss.

    If you’ve ever felt frustrated by slow progress, unsure if your diet is working, or confused about how to fuel your body, Lumen gives you personalised insights so you can stop guessing and start seeing real results.

    Ready to take control of your metabolism? Learn more here: Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

    Find Out More
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

    It’s Time to Take Charge of Your Metabolism & Nutrition

    Your metabolism isn’t broken—it just needs the right support.

    Whether it’s resetting your calorie intake, balancing diet and exercise, improving gut health, or using tools like Lumen, small changes can make a huge difference in how your body burns fuel.

    If you’re ready to ditch the frustration and start working WITH your metabolism & nutrition instead of against it, start with any of the posts above and take action today.

    Which area are you focusing on first? Let me know in the comments!

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    METABOLISM & NUTRITION
  • Weight Loss

    Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    Metabolism

    Let’s talk metabolism—the mysterious engine inside you that determines whether your food fuels you or clings to your thighs like a bad ex.

    If you feel like you’re doing everything right—eating well, moving more, cutting back on the biscuits—but the weight still won’t shift, then listen up. Your metabolism might not be playing ball, and no amount of wishful thinking will fix it.

    But don’t panic—I’ve got you. We’re about to break down why your metabolism might be sluggish, how to rev it up, and the game-changing tool that can help you take control of it once and for all.

    Table of Contents

    First Things First: What Even Is Metabolism?

    Metabolism is basically your body’s engine—it determines how efficiently you burn calories and use energy. If it’s running smoothly, you’ll feel energised, burn fat more effectively, and not have to think about every bloody calorie you eat.

    If it’s running like a dodgy second-hand car? You’ll feel sluggish, store fat more easily, and struggle to lose weight even when you’re doing all the right things.

    And here’s where most people get it wrong—your metabolism is NOT set in stone. You can tweak it, optimise it, and even train it to work for you instead of against you.

    Why Your Body Clings to Fat Like It’s a National Treasure

    Right, let’s break this down properly. Your metabolism isn’t just some random function ticking away in the background—it’s actually a highly strategic system designed to keep you alive.

    And sometimes, that means it works against you when you’re trying to lose weight.

    At the heart of it all? TDEE and BMR.

    BMR: Your Body’s Minimum Energy Budget

    Your Basal Metabolic Rate (BMR) is the number of calories your body needs to just exist. No movement, no exercise, just you lying in bed doing absolutely nothing (tempting, I know).

    BMR covers all the essentials—breathing, pumping blood, digesting food, repairing cells—you know, the life-sustaining stuff. And guess what? It accounts for up to 60-70% of the calories you burn daily.

    That means even if you did absolutely nothing all day, your body would still burn calories just to keep you alive.

    woman in pink sports bra and pink leggings

    TDEE: Your Body’s Full Daily Energy Burn

    Now, your Total Daily Energy Expenditure (TDEE) includes your BMR plus everything else you do—walking, working out, fidgeting, even standing up to make a cup of tea.

    It’s made up of:

    • BMR (Basal Metabolic Rate) – Calories needed just to keep you alive.
    • NEAT (Non-Exercise Activity Thermogenesis) – Calories burned through daily movement that isn’t structured exercise (like fidgeting, walking to the fridge, or gesturing wildly in a conversation).
    • TEF (Thermic Effect of Food) – Calories burned while digesting food (yes, eating burns calories)
    • Exercise Activity – Calories burned from actual workouts.

    Put it all together, and you get TDEE—the real number of calories you need daily to maintain your current weight.

    How Your Body Works to Keep Your Weight Stable (Even When You Don’t Want It To)

    Your metabolism’s main job? Survival.

    It doesn’t care about your dream body or how you want to fit into those jeans from five years ago. Its number one priority is making sure you don’t starve to death.

    So when you cut calories too aggressively or go on an extreme diet, your body sees it as a threat and tries to compensate.

    Here’s how it fights back:

    • It Lowers Your BMR – Your body gets stingier with calories, burning fewer at rest.
    • It Increases Hunger Hormones – Your appetite ramps up to make sure you eat more.
    • It Reduces NEAT – You unknowingly move less to conserve energy.
    • It Adapts to Exercise – Over time, your body burns fewer calories for the same workout.

    This is why crash diets and excessive cardio can backfire—your body is wired to resist sudden, dramatic weight loss.

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    Metabolism

    So, What’s the Fix?

    To lose weight without making your metabolism rebel, you need to:

    • Create a modest calorie deficit (not too aggressive, so your body doesn’t panic).
    • Eat plenty of protein to maintain muscle and keep BMR high.
    • Move more throughout the day (even small movements add up).
    • Give your body enough fuel so it doesn’t go into emergency mode.

    And here’s where Lumen comes in handy—it shows you exactly how your body is using fuel, so you can work with your metabolism instead of against it.

    Lumen: The Secret Weapon for a Faster Metabolism

    (Disclaimer: I am an affiliate of Lumen, which means I may earn a commission if you purchase through my link. However, I only recommend products I genuinely believe in and that align with the science behind optimising metabolism and nutrition.)

    If you’ve ever wished you could peek inside your body and see what’s actually going on with your metabolism, you’re in luck—now you can.

    Lumen is a portable metabolism tracker that tells you whether your body is burning carbs or fat in real-time—so you can stop guessing and start making smart choices that actually work.

    Why Lumen is a Total Game-Changer

    • Tells You What to Eat (and When) – No more guesswork. It helps you tweak your diet to improve your metabolism.
    • Shows You if You’re Burning Fat or Carbs – Helps you understand what’s actually fuelling your body.
    • Helps You Become More Metabolically Flexible – This means your body can switch between burning carbs and fat efficiently, which is key for better energy, fat loss, and long-term health.
    • Personalised Daily Insights – It adapts to you, making it easier to fine-tune your nutrition and lifestyle based on how your body responds.
    woman in pink bikini top

    Why You Need This in Your Life

    If you’re sick of:

    • Trying every diet under the sun with no results
    • Feeling tired, sluggish, and stuck in a plateau
    • Not knowing whether you’re doing the right thing for your metabolism

    Then Lumen will change the game for you. Instead of fumbling in the dark, you’ll have real-time data that helps you make smarter, faster, and easier decisions.

    Ready to Take Control of Your Metabolism?

    Here’s the deal: optimising your metabolism is the key to sustainable weight loss, better energy, and feeling amazing. And while food, movement, and lifestyle tweaks are essential, having the right tools makes all the difference.

    If you’re ready to ditch the guesswork and finally take control of your metabolism, Lumen is the best place to start.

    Check out Lumen HERE

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

    Find Out More
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

    And remember—your metabolism is not broken, and you are not stuck. You’ve got the power to change it.

    Now, go get that metabolism firing on all cylinders.

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    Metabolism

  • Wellbeing

    Lazy Girl’s Guide to Self-Care: 17 Genius Products That Do the Work for You

    Self-Care

    So, you want self-care, but you also want zero effort. None of this “wake up at 5 AM and do a 10-step morning routine” nonsense. You need quick, easy, and fun self-care that fits into real life—one that makes you feel pampered, refreshed, and glowing without draining your energy. Lucky for you, I’ve got the ultimate lazy girl-approved self-care shopping list.

    These products will help you relax, reset, and glow up without the hassle. Because let’s face it, we’re all about max results, minimal effort.

    And the best part? Most of these are budget-friendly, DIY-friendly, or just so good that they’ll change your self-care routine forever.

    Table of Contents

    Bath & Relaxation Essentials: Because You Deserve to Soak and Zone Out

    If your idea of self-care is locking the bathroom door and ignoring your responsibilities for a solid hour, then you’re my kind of person. Here’s what you need to upgrade your bath game without lifting a finger:

    Shower Steamers – Like a bath bomb, but for the shower. Pop one in, let it fizz, and suddenly your two-minute rinse feels like a spa-worthy glow-up.

    Body Restore Shower Steamers Aromatherapy 15 Pack
    Body Restore Shower Steamers Aromatherapy 15 Pack
    $24.99
    Get it on Amazon
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    02/27/2025 10:33 am GMT

    Bubble Bath or Bath Soak – The easiest way to feel relaxed, refreshed, and recharged after a long week. Sunday self-care? Sorted.

    Maude Soak No. 3 - Nourishing Bath Salts
    Maude Soak No. 3 - Nourishing Bath Salts
    $19.00
    Get it on Amazon
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    03/10/2025 04:46 pm GMT

    Weighted Eye Mask – Blocks out blue light, stress, and your to-do list. Plus, the gentle pressure helps relieve headaches and racing thoughts.

    Kitsch Eye Mask for Sleeping
    Kitsch Eye Mask for Sleeping
    $20.99
    Get it on Amazon
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    03/10/2025 04:47 pm GMT

    Scalp Massager – Turns hair-washing into a relaxing, DIY spa treatment. And let’s be real, it’s the only motivation we need to actually wash our hair.

    Sndyi Scalp Massager Shampoo Brush
    Sndyi Scalp Massager Shampoo Brush
    $6.99
    Get it on Amazon
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    03/10/2025 05:09 pm GMT

    Skincare & Beauty Shortcuts: Because You Can’t Be Bothered With a 10-Step Routine

    We all want healthy, glowing skin, but who has time for a million serums and a 45-minute routine? These are lazy-girl-friendly beauty essentials that do all the work while you binge Netflix.

    Overnight Lip Mask – You sleep, it hydrates. That’s the kind of no-effort beauty we love.

    LANEIGE Lip Sleeping Mask Berry
    LANEIGE Lip Sleeping Mask Berry
    $24.00
    Get it on Amazon
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    02/27/2025 11:09 am GMT

    Hydrating Face Mist – A quick refresh anytime, anywhere. A must-have for your bullet journal desk setup or your on-the-go beauty kit.

    Tatcha Luminous Dewy Skin Mist
    Tatcha Luminous Dewy Skin Mist
    $49.00
    Get it on Amazon
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    03/10/2025 05:12 pm GMT

    Leave-in Conditioner or Hair Mask – SAHM-approved self-care: chuck it in, forget about it, and let your hair fix itself.

    OUAI Leave In Conditioner & Heat Protectant Spray
    OUAI Leave In Conditioner & Heat Protectant Spray
    $30.00
    Get it on Amazon
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    03/10/2025 05:14 pm GMT

    Tinted Moisturiser with SPF – The ultimate self-care hack: skincare + coverage + sun protection in one step. Zero effort.

    CeraVe Hydrating Mineral Sunscreen SPF 30 with Sheer Tint
    CeraVe Hydrating Mineral Sunscreen SPF 30 with Sheer Tint
    $13.98

    This CeraVe Tinted SPF is a game-changer—hydrating, lightweight, and gives the perfect glow with zero white cast. Skincare and sun protection in one easy step!

    Get it on Amazon
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    02/27/2025 10:52 am GMT

    Cosy & Comfort Must-Haves: Because You Deserve to Be Wrapped in Softness

    Listen, if you’re going to be in full self-care mode, you need to be properly comfy. That means ditching the jeans and creating a vibe that screams “I am the queen of relaxation.”

    Comfy Loungewear Set – Aesthetic & comfy? Yes, please. You’ll look put together, but feel like you’re in pyjamas.

    LILLUSORY 2 Piece Outfits for Women
    LILLUSORY 2 Piece Outfits for Women
    $39.99
    Get it on Amazon
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    03/10/2025 05:16 pm GMT

    Fuzzy Socks or Slippers – Perfect for Sunday self-care, journaling, or a DIY spa day. Soft feet, warm toes, pure happiness.

    Unboxme Premium Fluffy Cloud Socks
    Unboxme Premium Fluffy Cloud Socks
    $9.99
    Get it on Amazon
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    03/10/2025 05:18 pm GMT

    Aesthetic Insulated Water Bottle – Staying hydrated = better skin, better energy, and fewer headaches. Make it cute so you actually use it.

    HydroJug Traveler - 40 oz Water Bottle
    HydroJug Traveler - 40 oz Water Bottle
    $39.99
    Get it on Amazon
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    03/10/2025 05:19 pm GMT

    Stress & Mindfulness Made Easy: Because You Deserve to Chill Without Trying Too Hard

    Mindfulness doesn’t mean sitting in silence for an hour while your brain screams about your to-do list. It just means finding small ways to relax and reset. These products will help you switch off without the effort.

    Essential Oil Roll-On – A swipe on your wrists and suddenly you’re a calm and collected goddess (or at least pretending to be).

    Benatu Essential Oil Blends Set (Breathe, Focus on, Happiness)
    Benatu Essential Oil Blends Set (Breathe, Focus on, Happiness)
    $16.58
    Get it on Amazon
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    03/10/2025 05:21 pm GMT

    Guided Journal or Self-Care Planner – If you love bullet journaling, self-care checklists, or planning your week, this is for you.

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
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    02/27/2025 11:08 am GMT

    Digital Detox Timer or Blue Light Glasses – Less screen time = less stress + better sleep + fewer headaches. You know it makes sense.

    IBOANN Iconic Blue Light Glasses for Woman
    IBOANN Iconic Blue Light Glasses for Woman
    $11.99
    Get it on Amazon
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    03/10/2025 05:23 pm GMT

    Sleep & Recovery Helpers: Because You Need to Recharge Properly

    Self-care isn’t just bubble baths and candles—it’s also about getting some proper rest (which I know you’re probably not doing). Let’s fix that.

    Silk Pillowcase – Fancy, yes, but also great for your skin and hair. No more waking up looking like you’ve fought your pillow in your sleep.

    Blissy Silk Pillowcase - 100% Pure Mulberry Silk
    Blissy Silk Pillowcase - 100% Pure Mulberry Silk
    $58.87
    Get it on Amazon
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    03/10/2025 05:25 pm GMT

    Pillow Spray – A spritz of this and you’re basically guaranteed to sleep like a baby.

    thisworks Deep Sleep Pillow Spray
    thisworks Deep Sleep Pillow Spray
    $33.00
    Get it on Amazon
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    03/10/2025 05:26 pm GMT

    Melatonin Gummies or Sleep Tea – A lazy but effective way to knock yourself out naturally.

    Amazon Basics Melatonin 5mg, 120 Gummies
    Amazon Basics Melatonin 5mg, 120 Gummies
    $10.07
    Get it on Amazon
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    03/10/2025 05:28 pm GMT

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Self-Care for the Real World

    Look, self-care doesn’t have to be a massive, time-consuming project.

    It’s not about doing everything perfectly—it’s about finding small, easy ways to feel better every day. And if that means letting a weighted eye mask, a shower steamer, and a silk pillowcase do the heavy lifting, then so be it.

    So go on, treat yourself. Because you deserve to feel good—without all the faff.

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  • Pilates

    The Ultimate Pilates Kit: 17 Must-Have Products to Take Your Workouts to the Next Level

    Pilates Kit

    Let’s talk your Pilates kit. You’ve decided to commit to your core strength, flexibility, and full-body toning, but let’s be real: You can’t just roll out of bed and expect to magically become a Pilates princess overnight.

    You need the right kit, the right mindset, and maybe a little kick up the backside to keep going when your abs start screaming.

    Lucky for you, I’ve rounded up the best Pilates must-haves to level up your home workouts, whether you’re on a budget, ready to splurge, or just need some solid nutrition staples to keep you going.

    So grab a cuppa, get comfy, and let’s get you kitted out for success, strength, and seriously toned abs.

    Table of Contents

    Budget-Friendly Pilates Essentials (Because Who Says Fitness Has to Cost a Fortune?)

    You don’t need to drop a fortune to get a killer Pilates workout at home. A few smart investments can make a world of difference—without making your bank account cry.

    Amazon Basics Resistance Bands Set – No dumbbells? No worries. These bands will have your glutes burning in minutes.

    Amazon Basics Resistance Bands, Set of 5
    Amazon Basics Resistance Bands, Set of 5
    $14.20
    Get it on Amazon
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    03/10/2025 12:13 pm GMT

    Thick Yoga Mat – Because your back deserves better than a cold, hard floor. Extra cushioning means extra comfort.

    Retrospec Solana Yoga Mat 1/2 Thick
    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
    Get it on Amazon
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    02/27/2025 11:03 am GMT

    BalanceFrom Pilates Ring – Say hello to deeper core engagement and a full-body workout in one lightweight ring.

    Balanced Body Ultra-Fit Circle, Pilates Ring Resistance Trainer
    Balanced Body Ultra-Fit Circle, Pilates Ring Resistance Trainer
    $35.00
    Get it on Amazon
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    03/10/2025 02:26 pm GMT

    URBNFit Mini Exercise Ball – A tiny ball that makes a massive difference in your core strength. Trust me, your abs will feel this one.

    URBNFit Small Exercise Ball - 9-inch Mini Pilates Ball with Fitness Guide
    URBNFit Small Exercise Ball - 9-inch Mini Pilates Ball with Fitness Guide
    $7.49
    Get it on Amazon
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    03/10/2025 02:27 pm GMT

    ProsourceFit Core Balance Disc Trainer – Perfect for improving core strength, posture andstability.

    ProsourceFit Core Balance Disc Trainer
    ProsourceFit Core Balance Disc Trainer
    $18.11
    Get it on Amazon
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    03/10/2025 02:28 pm GMT

    Splurge-Worthy Pilates Upgrades (Because You Deserve a Little Luxury, Darling)

    Want to feel like you’re at a high-end Pilates studio while still wearing your old pyjamas at home? These upgrades are for you.

    Liforme Yoga Mat – The Rolls-Royce of mats. Non-slip, eco-friendly, and totally worth it.

    Liforme Original Yoga Mat
    Liforme Original Yoga Mat
    $149.95
    Get it on Amazon
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    03/10/2025 02:31 pm GMT

    Foldable Pilates Reformer & Equipment – If you’re ready to go all in, this foldable reformer will take your workouts to another planet.

    Faittd Foldable Pilates Reformer & Equipment
    Faittd Foldable Pilates Reformer & Equipment
    $1,899.99
    Get it on Amazon
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    03/10/2025 02:35 pm GMT

    Theragun Massage Gun – Your muscles will thank you later when you’re not waddling around like a penguin after leg day.

    TheraGun Pro Handheld Deep Tissue Massage Gun
    TheraGun Pro Handheld Deep Tissue Massage Gun
    $379.99


    Get it on Amazon
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    03/10/2025 12:26 pm GMT

    Bala Bangles Wrist & Ankle Weights – Want to feel extra fancy while torching your muscles? These stylish weights will do the trick.

    Bala Bangles Wrist & Ankle Weights
    Bala Bangles Wrist & Ankle Weights
    $55.00

    Bala Bangles are the ultimate lazy girl fitness hack—wear them while walking, doing chores, or even just waving your hands around, and boom, instant resistance training. Effortless strength-building, no gym required!

    Get it on Amazon
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    02/27/2025 11:46 am GMT

    Alo Moves Subscription – Access to top-notch Pilates classes on demand. Perfect if you need someone to boss you around (in a good way).

    Nutrition Staples for Pilates (Because You Can’t Build Strength on Tea and Toast Alone)

    Your muscles need fuel, and your body needs hydration. Here’s how to keep yourself energised and ready to crush your next session.

    Vital Proteins Collagen Peptides – Helps joint health and muscle recovery. Bonus: It keeps your skin looking fab.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
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    03/06/2025 10:31 am GMT

    KOS Organic Plant-Based Protein Powder – Clean, delicious, and doesn’t taste like chalk. Perfect for muscle recovery.

    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
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    03/10/2025 12:43 pm GMT

    Ultima Electrolyte Drink Powder – Because sweating buckets = needing to replenish those minerals. No sugar, just hydration.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
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    03/06/2025 10:27 am GMT

    RXBAR Protein Bars – Whole-food protein bars that actually taste good and don’t have a mile-long ingredient list.

    RXBAR Protein Bars Variety Pack (12 Bars)
    RXBAR Protein Bars Variety Pack (12 Bars)
    $27.99
    Get it on Amazon
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    02/27/2025 11:18 am GMT

    Naturealm Mushroom Coffee – A jitter-free coffee alternative that boosts focus and supports endurance.

    Naturealm Sacred 7 Organic Mushroom Powder for Coffee
    Naturealm Sacred 7 Organic Mushroom Powder for Coffee
    $34.99
    Get it on Amazon
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    03/10/2025 02:43 pm GMT

    Must-Have Pilates Kit Gear for Your Home Studio (So You Can Work Out Like a Pro Without Leaving the House)

    Turn your living room into your Pilates sanctuary with these game-changing essentials.

    Gorilla Mats Large Exercise Mat – More space = more movement. This is a must if you hate feeling cramped.

    Gorilla Mats Premium Large Exercise Mat 6' x 4' x 1/4"
    Gorilla Mats Premium Large Exercise Mat 6' x 4' x 1/4"
    $129.95
    Get it on Amazon
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    03/10/2025 02:45 pm GMT

    APEXUP Stability Ball – Great for core work, balance, and pretending you’re at a fancy Pilates studio.

    APEXUP Yoga Ball Exercise Ball
    APEXUP Yoga Ball Exercise Ball
    $19.99
    Get it on Amazon
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    03/10/2025 02:46 pm GMT

    Manduka Cork Yoga Block Set – Helps with proper form and deeper stretches. Plus, it makes you look extra professional.

    Manduka Yoga Cork Block
    Manduka Yoga Cork Block
    $20.00
    Get it on Amazon
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    03/10/2025 02:47 pm GMT

    You Got This!

    Listen, Pilates isn’t just about exercise—it’s about feeling strong, confident, and unstoppable.

    Whether you’re just getting started with my Wall Pilates challenge, looking to build core strength, or finally committing to daily movement, having the right Pilates kit makes all the difference.

    So pick your must-haves, roll out your mat, and get moving—because that strong, sculpted, confident version of you? She’s already in there. You just need to bring her out.

    Now go on, save this list, treat yourself to some Pilates gear, and start smashing your workouts.

    You’re stronger than you think.

    📌 Pin this for later! ⬇

    PILATES KIT
  • Fitness

    The Ultimate Leg & Glute Gains Kit: 21 Must-Haves for Next-Level Workouts

    Leg & Glute Gains

    If you want stronger legs and a peachier bum, you’re going to need more than just hope and a few sad squats for serious leg & glute gains. It’s time to train smarter, not harder—and that means having the right tools in your arsenal.

    Whether you’re smashing leg day at the gym or sweating it out at home, I’ve rounded up the absolute best kit to help you grow your glutes, strengthen your legs, and finally see real results.

    I’ve got budget picks for when your wallet’s feeling skinny, splurges if you’re ready to invest in those glute gains, nutrition essentials for muscle growth, and absolute must-haves that make every workout more effective (and less painful, trust me).

    Table of Contents

    Home Workout Essentials

    Because not everyone fancies the gym (or the commute).

    Budget Picks (Because Saving Money is a Win)

    Amazon Basics Resistance Bands Set – No dumbbells? No worries. These bands will have your glutes burning in minutes.

    Amazon Basics Resistance Bands, Set of 5
    Amazon Basics Resistance Bands, Set of 5
    $14.20
    Get it on Amazon
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    03/10/2025 12:13 pm GMT

    Yes4All Adjustable Ankle Weights – Strap these on for killer leg workouts and an extra burn in those kickbacks.

    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    $24.49
    Get it on Amazon
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    03/10/2025 12:14 pm GMT

    Thick Yoga Mat – Because glute bridges and lunges on hard floors? No thanks.

    Retrospec Solana Yoga Mat 1/2 Thick
    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
    Get it on Amazon
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    02/27/2025 11:03 am GMT

    Amazon Basics Foam Roller – Recovery is key, and this will stop you waddling like a penguin after leg day.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
    Get it on Amazon
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    03/10/2025 12:17 pm GMT

    Splurges (For When You’re Taking This Seriously)

    Bowflex SelectTech Dumbbells – One set, all the weights. Saves space and lets you progressively overload like a boss.

    BowFlex SelectTech 552 Adjustable Dumbbells
    BowFlex SelectTech 552 Adjustable Dumbbells
    $399.00
    Get it on Amazon
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    03/10/2025 12:22 pm GMT

    Bells of Steel Glute Ham Developer – If you’re serious about hamstring and glute strength, this machine is next level.

    Glute Ham Slider [Bells of Steel] Multi-Function Glute Machine
    Glute Ham Slider [Bells of Steel] Multi-Function Glute Machine
    $89.99
    Get it on Amazon
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    03/10/2025 12:19 pm GMT

    Smart Home Gym System – A compact full body workout station for squats, lunges, and hip thrusts. This one is VERY pricey, but if you’re setting up a home gym with limited space – it’s perfect!

    Speediance Home Gym Machine
    Speediance Home Gym Machine
    $2,849.00
    Get it on Amazon
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    03/10/2025 12:24 pm GMT

    Theragun PRO Massage Gun – Because sore muscles should not be a personality trait. Recover faster and train harder.

    TheraGun Pro Handheld Deep Tissue Massage Gun
    TheraGun Pro Handheld Deep Tissue Massage Gun
    $379.99


    Get it on Amazon
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    03/10/2025 12:26 pm GMT

    NordicTrack Treadmill with Incline – Glute-building gold when you crank up that incline.

    NordicTrack T Series 6.5S Treadmill + 30-Day iFIT Membership
    NordicTrack T Series 6.5S Treadmill + 30-Day iFIT Membership
    $799.00
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 12:27 pm GMT

    Gym Must-Haves

    For when you’re heading to the gym and ready to crush it.

    Budget Picks (The Gym Bag Essentials)

    Glute Loop Bands – If you’re not activating your glutes, you’re just working your quads. Do it properly.

    Glute, Hip & Thigh Resistance Bands with Workout Guide
    Glute, Hip & Thigh Resistance Bands with Workout Guide
    $22.99
    Get it on Amazon
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    03/10/2025 12:29 pm GMT

    Sling Shot Hip Circle Band – Helps fix your squat form and stops your knees collapsing in like a baby deer.

    Sling Shot Original Hip Circle Fabric Resistance Band for Exercising Lower Body Activation
    Sling Shot Original Hip Circle Fabric Resistance Band for Exercising Lower Body Activation
    $20.00
    Get it on Amazon
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    03/10/2025 12:30 pm GMT

    Gymreapers Ankle Straps – Say goodbye to nasty cable machine straps—these are comfy and glute-kickback approved.

    Gymreapers Ankle Straps (Pair) For Cable Machine Kickbacks
    Gymreapers Ankle Straps (Pair) For Cable Machine Kickbacks
    $19.99
    Get it on Amazon
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    03/10/2025 12:31 pm GMT

    Gymreapers Barbell Squat Pad – Stop suffering through barbell hip thrust pain. This pad is your saviour.

    Gymreapers Barbell Squat Pad
    Gymreapers Barbell Squat Pad
    $19.99
    Get it on Amazon
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    03/10/2025 12:34 pm GMT

    Gymreapers Lifting Wrist Straps – Because your grip shouldn’t fail before your glutes. Lift heavy, worry less.

    Gymreapers Lifting Wrist Straps for Weightlifting
    Gymreapers Lifting Wrist Straps for Weightlifting
    $14.99
    Get it on Amazon
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    03/10/2025 12:34 pm GMT

    Splurges (If You’re Ready to Go Big)

    Nike Metcon 9 Training Shoes – Squat-proof, deadlift-friendly, and built for lower body training.

    adidas Unisex-Adult Powerlift 5 White/Black/Grey 12 Adult
    adidas Unisex-Adult Powerlift 5 White/Black/Grey 12 Adult
    $94.98
    Get it on Amazon
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    03/10/2025 12:36 pm GMT

    Gorilla Wear Lifting Belt – Keep your core tight and stable for those heavy squats and deadlifts.

    GORILLA WEAR 6 Inch Padded Leather Lifting Belt - Black/Gold 2XL/3XL
    GORILLA WEAR 6 Inch Padded Leather Lifting Belt - Black/Gold 2XL/3XL
    $59.99
    Get it on Amazon
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    03/10/2025 12:38 pm GMT

    Nutrition Staples for Muscle Growth

    Because training hard without eating right is like trying to drive a car with no petrol.

    Transparent Labs Whey Protein Powder – High-quality protein to fuel your glute and leg gains.

    Transparent Labs Grass-Fed Whey Protein Isolate
    Transparent Labs Grass-Fed Whey Protein Isolate
    $59.99
    Get it on Amazon
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    03/10/2025 12:40 pm GMT

    Creatine Monohydrate – If you’re not taking creatine, you’re missing out on serious strength gains.

    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    $48.99
    Get it on Amazon
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    03/10/2025 12:41 pm GMT

    Macro-Friendly Peanut Butter Powder – Fewer calories, still delicious. Great for muscle-building snacks.

    PB2 Pure Peanut Butter Powder
    PB2 Pure Peanut Butter Powder
    $19.99


    Get it on Amazon
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    03/10/2025 12:42 pm GMT

    KOS Organic Plant-Based Protein – A vegan-friendly way to fuel your workouts.

    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
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    03/10/2025 12:43 pm GMT

    Legion Pulse Pre-Workout – For when you need energy, focus, and motivation to smash leg day.

    LEGION Pulse Pre Workout Supplement
    LEGION Pulse Pre Workout Supplement
    $39.97
    Buy Now
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    03/10/2025 12:44 pm GMT

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Final Thoughts: Stop Waiting and Start Training

    Look, you don’t need every single thing on this list to get stronger legs and a juicier bum. But the right equipment makes your workouts ten times more effective, and your results come quicker when you train properly.

    So, if you’ve been procrastinating and waiting for motivation to hit—this is it. Get your gear, get to work, and start seeing real glute gains.

    Which of these are you adding to your workout setup? Let me know!

    📌 Pin this for later! ⬇

    LEG & GLUTE GAINS

  • GLP-1 Getting Started

    13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)

    We all know these meds are absolute game-changers for weight loss—helping to curb cravings, balance blood sugar, and make portion control a breeze. But let’s be real… it’s not all smooth sailing. Between side effects, meal planning struggles, and keeping your muscle while shedding fat, you’ve got enough on your plate. And that’s where this handy little product round-up comes in! These GLP-1 must-haves will help you stay on track, eat well, stay hydrated, and keep moving—without faffing about or feeling like you’re in diet prison.

    Let’s get stuck in!

    Table of Contents

    Daily Essentials (Because GLP-1 Life is a Whole Vibe)

    These are the non-negotiables, the things that’ll make your daily routine smoother while on Zepbound, Mounjaro, or Wegovy.

    1. Hydration Tracker Water Bottle

    You’ve heard it a million times—drink your water!

    But on GLP-1 meds, dehydration can sneak up faster than my toddler left alone with a permanent marker. A big ol’ water bottle with time markers will keep you sipping all day.

    Try This: HidrateSpark Smart Water Bottle – glows to remind you to drink. Fancy, right?

    Hidrate Spark PRO Smart Water Bottle
    Hidrate Spark PRO Smart Water Bottle
    $56.00
    Get it on Amazon
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    03/06/2025 10:25 am GMT

    2. Electrolyte Powder for Hydration

    Sometimes water alone isn’t enough. If you’re feeling lethargic, nauseous, or just a bit ‘meh’, your electrolytes might be out of whack.

    Pop some electrolyte powder in your drink, and boom—instant refresh!

    💡 Try This: Ultima Replenisher Daily Electrolyte Powder Drink – no added sugar, all the goodness.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
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    03/06/2025 10:27 am GMT

    3. Digital Kitchen Scale

    Portion sizes? What even are they anymore? Since GLP-1s mess with hunger cues, it’s too easy to undereat or overdo it.

    A digital scale keeps your protein intake on point so you don’t lose muscle.

    Try This: Etekcity Digital Kitchen Scale – sleek, reliable, and won’t take up space.

    Etekcity Food Nutrition Kitchen Scale
    Etekcity Food Nutrition Kitchen Scale
    $18.99
    Get it on Amazon
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    03/06/2025 10:29 am GMT

    Nutrition Staples (Because We Still Need to Eat, Right?)

    Food might not be the main event anymore, but it still needs to fuel your body properly.

    These goodies will make eating enough protein, fibre, and nutrients actually doable.

    4. High-Protein Meal Replacement Shakes

    GLP-1s kill your appetite, but skipping meals = losing muscle, low energy, and feeling like a zombie. A quick protein shake is a lifesaver when you don’t fancy eating but need nutrients.

    Try This: Optimum Nutrition Gold Standard 100% Whey Protein Powder – high-protein and actually tasty.

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $38.65
    Get it on Amazon
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    03/06/2025 10:30 am GMT

    5. Collagen & Protein Powder

    If shakes aren’t your thing, add protein powder to porridge, smoothies, or even coffee. Collagen is a bonus—it helps with skin, hair, and joints, which we love.

    Try This: Vital Proteins Collagen Peptides – dissolves like a dream.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
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    03/06/2025 10:31 am GMT

    6. High-Fibre, Gut-Healthy Supplements

    Nausea? Constipation? Yeah, GLP-1s can be mean like that. A good fibre supplement or probiotic will keep your gut happy and things… moving along.

    Try This: NOW Psyllium Husk Powder – gentle and effective.

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $9.59
    Get it on Amazon
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    03/06/2025 10:33 am GMT

    Fitness & Movement (Because We’re Here to Keep Muscle, Not Just Lose Weight)

    Weight loss is great and all, but keeping your muscle is just as important. Here’s what’ll help.

    7. Adjustable Dumbbells or Resistance Bands

    Since GLP-1 can cause muscle loss, strength training is a must. Adjustable dumbbells or resistance bands make home workouts quick and easy.

    Try This: Rinrea Adjustable Dumbbells – perfect for small spaces.

    RINREA Adjustable Dumbbells Set of 2
    RINREA Adjustable Dumbbells Set of 2
    $79.99
    Get it on Amazon
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    03/02/2025 10:01 am GMT

    8. Compact Treadmill or Walking Pad

    Daily movement is essential for fat loss and maintaining metabolism. If hitting the gym sounds like effort, a walking pad makes it easy to stay active at home.

    Try This: UREVO Walking Pad – compact, quiet, and effective.

    UREVO Under Desk Treadmill Walking Pad
    UREVO Under Desk Treadmill Walking Pad
    $199.99
    Get it on Amazon
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    03/06/2025 10:38 am GMT

    Kitchen Must-Haves (Because Meal Prep = Success)

    If you want easy, stress-free eating, you need the right tools.

    9. Small Portion Meal Prep Containers

    Since massive meals aren’t the vibe anymore, small, portioned-out containers help you eat just enough without waste.

    Try This: Glass Meal Prep Containers – better for reheating than plastic.

    Glass Meal Prep Containers
    Glass Meal Prep Containers
    $39.99
    Get it on Amazon
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    02/27/2025 11:09 am GMT

    10. Air Fryer for Quick, Healthy Meals

    No one wants to stand over a stove forever. An air fryer makes protein crispier, veggies tastier, and meal prep effortless.

    Try This: Ninja Air Fryer – easy, fast, and makes everything delicious.

    Ninja Air Fryer Pro 4-in-1
    Ninja Air Fryer Pro 4-in-1
    $99.99
    Get it on Amazon
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    02/27/2025 10:21 am GMT

    11. Slow Cooker or Instant Pot

    Batch cooking = GLP-1 survival mode activated. Chuck in some lean protein, veggies, and seasoning, and you’ve got effortless high-protein meals.

    Try This: Instant Pot Duo – 7 functions in one. Magic.

    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    $99.95
    Get it on Amazon
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    03/06/2025 10:42 am GMT

    Splurge-Worthy Extras (Because You Deserve It!)

    Okay, these aren’t “must-haves”, but they’ll make life easier and keep you feeling fab.

    12. Electric Protein Shaker Bottle

    Because shaking by hand is effort. This electric mixer makes protein drinks smooth AF.

    💡 Try This: VOLTRX Electric Shaker – blends perfectly every time.

    VOLTRX Premium Electric Protein Shaker Bottle
    VOLTRX Premium Electric Protein Shaker Bottle
    $28.99
    Get it on Amazon
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    03/06/2025 10:43 am GMT

    13. Overnight Oats & Greek Yogurt Jars

    For prepping high-protein breakfasts like a pro. Fill with yogurt, protein powder, or overnight oats and grab on busy mornings.

    Try This: Overnight Oats Glass Jars – aesthetic AND practical.

    Overnight Oats Jars with Spoon and Lid
    Overnight Oats Jars with Spoon and Lid
    $9.98
    Get it on Amazon
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    03/06/2025 10:44 am GMT

    Final Thoughts: Set Yourself Up for Success with These GLP-1 Must-Haves!

    GLP-1 weight loss isn’t just about taking the meds—it’s about setting yourself up for long-term success. These must-have products will help you eat well, stay hydrated, keep moving, and feel your absolute best.

    Which of these GLP-1 must-haves are you grabbing first? Drop a comment and let’s chat!

    Next Steps:

    Still not sure which one is right for you?

  • Wellbeing

    The Ultimate Plan to Fix Your Cortisol Levels & Finally Feel Like Yourself Again

    cortisol levels

    If stress has been running the show, messing with your energy, your cravings, and making your jeans feel suspiciously tighter, your cortisol levels could be out of whack. And if you’re wondering why you feel like a permanently exhausted pigeon despite eating “healthy” and working out, high cortisol could be the reason why.

    But here’s the good news: you don’t have to just “deal with it.” You can absolutely lower cortisol naturally, stop stress cravings, and finally feel like YOU again.

    This is your go-to guide for taking control of your stress hormones—covering what’s causing the problem and how to fix it, all without the need for a massive life overhaul.

    Each section gives you the essentials, but you can click through to deep-dive into the juicy details.

    Let’s get into it.

    Table of Contents

    1. How to Check Cortisol Levels & Spot the Signs That Yours Are High

    Before we fix anything, let’s see if cortisol is actually messing with your life. Because here’s the thing—high cortisol doesn’t just make you “stressed.” It messes with your sleep, your metabolism, your cravings, and even how your body holds onto fat.

    Common signs you might have a cortisol imbalance:

    • Weight gain from cortisol, especially around your belly (despite doing “all the right things”)
    • Insane sugar or carb cravings that hit like a ton of bricks when you’re stressed
    • Feeling wired but exhausted—like you need coffee to function, but still can’t sleep at night
    • Brain fog, anxiety, irritability, or just feeling “on edge” for no reason
    • Random bloating and gut issues that flare up when you’re stressed

    If this sounds a little too relatable, it’s time to take action. Start by learning how to check cortisol levels and fix them here: Signs of High Cortisol in Women: Symptoms, Causes & How to Fix It

    2. Cortisol Diet 101: The Best Foods to Reduce Stress Hormones

    Food is one of the easiest ways to lower cortisol naturally. But here’s the catch—a bad diet can make things worse.

    The right foods can help stabilise blood sugar, stop stress cravings, and calm your nervous system. The wrong ones? They’ll keep your cortisol spiking all day long.

    A cortisol-friendly meal plan includes:

    • A breakfast high in protein and healthy fats to prevent blood sugar crashes (no more just a coffee and a sad slice of toast)
    • Magnesium-rich foods like dark chocolate, leafy greens, and almonds to fix cortisol levels naturally
    • Anti-inflammatory foods (think salmon, turmeric, and berries) to support adrenal health

    Want recipes, a full meal plan, and easy swaps? Get all the details here: Cortisol Diet 101: The Best Foods to Reduce Stress Hormones

    person covering face with hands outdoors

    3. Cortisol Regulation Routine: The Morning & Night Plan to Balance Stress Hormones

    Your daily routine can either help or completely wreck your cortisol levels. If your mornings start with chaos and caffeine overload, and your nights end with doom-scrolling and late-night snacking, we’ve got a problem.

    Morning routine to lower cortisol naturally:

    • Get outside for natural sunlight first thing—it helps reset your stress response
    • Eat a proper breakfast with protein (because running on caffeine alone = cortisol disaster)
    • Skip the morning email check-in—your inbox will still be there after your smoothie

    Evening routine for fixing cortisol levels:

    • Essential oils + a wind-down routine = better sleep, lower stress
    • Magnesium supplements before bed to help cortisol drop naturally
    • Ditch the phone at least 30 minutes before bed—blue light keeps cortisol high

    Ready to create a stress-free routine? Grab the full plan here: Cortisol Regulation Routine: Morning & Night Habits to Lower Stress

    📌 Pin this for later! ⬇

    cortisol levels

    4. Best Supplements for Cortisol Reduction: What Actually Works?

    If you’re doing all the right things but still struggling with high cortisol levels, it might be time to bring in some science-backed supplements.

    Top cortisol-lowering supplements:

    • Magnesium – Hands down, one of the best supplements for cortisol reduction
    • Ashwagandha – A powerful adaptogen that reduces stress and lowers cortisol naturally
    • Rhodiola Rosea – Boosts energy while balancing cortisol (great if you’re feeling drained)
    • L-Theanine – Calms the nervous system and stops stress from running the show

    Want to know which supplements actually work and how to take them? Get the full breakdown here: The Best Supplements to Lower Cortisol & Restore Balance

    person holding white medication pill

    5. How to Get Rid of Stress Belly & Stop Cortisol-Driven Fat Storage

    If you’ve been eating well and exercising but still can’t shift belly fat, cortisol could be the problem. Stress belly is a real thing, and no amount of crunches will fix it.

    Why cortisol makes belly fat stick around:

    • High cortisol tells your body to store fat around your stomach
    • It slows your metabolism, so you burn fewer calories at rest
    • Too much intense exercise (like daily HIIT) can actually make it worse

    The solution? A workout and meal plan that works with your hormones—not against them. Learn how to reduce high cortisol levels and finally lose belly fat here: Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

    6. Cortisol & Emotional Eating: How to Stop Stress Cravings for Good

    If stress automatically equals snacks, you’re not imagining it. Cortisol triggers cravings for sugar and high-carb foods, making it feel impossible to stay on track.

    Why stress eating happens:

    • Blood sugar crashes make you crave quick energy fixes
    • Cortisol makes junk food more rewarding (yep, science says so)
    • Lack of sleep makes cravings even worse

    The good news? You don’t need to “just use willpower.” Find out how to break the cycle here: Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    person's left hand wrapped by tape measure

    7. 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally

    Want quick, easy tools to help you lower cortisol naturally? From essential oils and vitamins to sleep aids and workout gear, these stress-busting finds can make a real difference in your daily routine.

    Top picks for lowering cortisol levels naturally:

    • Essential oils like lavender for relaxation
    • Magnesium supplements for stress relief
    • Blue light-blocking glasses for better sleep
    • Weighted blankets to help calm the nervous system

    Check out the full list of game-changing cortisol-lowering products here: 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally

    When Stress Is More Than Just Cortisol

    Sometimes, stress isn’t just about hormones, lifestyle, or diet—it can be a sign of something deeper. If you’re feeling constantly overwhelmed, anxious, or struggling to cope, it’s important to know you don’t have to do this alone.

    If stress is affecting your mental health, reach out for support. There are people who want to help, and talking to someone can make all the difference.

    For mental health resources and support, visit Mind UK or NAMI (National Alliance on Mental Illness) or another trusted mental health organisation in your area. You deserve support just as much as anyone else.

    Final Thoughts: The Plan to Balance Your Cortisol for Good

    If stress has been messing with your energy, cravings, and waistline, fixing your cortisol levels is the key to feeling like yourself again.

    Pick a section, start small, and trust the process. You’ve got this.

    Now go forth and ditch the stress, balance your hormones, and take back control.

    📌 Pin this for later! ⬇

    cortisol levels
  • Wellbeing

    Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    How to Stop Stress Cravings & Prevent Weight Gain

    Let’s talk about something we’ve all been guilty of – stress cravings. How often do we find ourselves standing in front of the fridge at 10 PM, convincing ourselves that half a loaf of garlic bread and a tub of ice cream is exactly what we need to feel better.

    Sound familiar?

    Here’s the thing—it may not be your lack of willpower, it could be your hormones. When stress is running the show, cortisol spikes, hunger hormones go haywire, and suddenly you’re craving every carb in sight.

    And when this happens repeatedly, it can lead to weight gain from cortisol and leave you feeling frustrated, exhausted, and stuck in a cycle of emotional eating.

    But don’t worry, because we’re about to break that cycle. No guilt, no shame—just real, practical ways to manage stress cravings, balance your hormones, and take back control.

    Let’s go!

    Table of Contents

    Why Stress Makes You Crave All the Carbs

    Cortisol is your body’s built-in stress alarm. It kicks in when you’re under pressure—whether that’s from work, running on zero sleep, or you accidently hit “reply all” to a 30-person email chain.

    But here’s the problem: cortisol increases appetite, particularly for sugar and high-carb foods. Why?

    Because when your body thinks you’re in danger (even if it’s just because your inbox is overflowing), it wants quick energy—and that means sugar, processed carbs, and fatty foods.

    This is why when you’re stressed, you don’t suddenly crave a salmon salad—you crave biscuits, crisps, or something smothered in melted cheese.

    The result?

    • Blood sugar spikes → crashes → even more cravings
    • Overeating → guilt → repeat the cycle
    • Weight gain from cortisol → frustration → stress eating continues

    Good news? You can break the cycle without going on some ridiculous detox or “just using willpower” (because that never works, let’s be real).

    1. Balance Blood Sugar = Less Cravings

    If your meals are basically a rollercoaster of sugar highs and crashes, you’re setting yourself up for stress cravings before you even start.

    Here’s what to do instead:

    • Start your day with protein & healthy fats. A breakfast of just coffee and toast? Cortisol chaos. Instead, go for eggs, Greek yogurt, or a protein-packed smoothie.
    • Eat regularly. Skipping meals makes stress cravings 10x worse because low blood sugar increases cortisol levels.
    • Pair carbs with protein & fat. This slows digestion and keeps you fuller longer, so you’re not raiding the biscuit tin an hour later.

    Try this: Instead of just grabbing a banana, have a banana with almond butter—the protein and fat help prevent a blood sugar spike.

    2. Fix Your Sleep = Less Late-Night Snacking

    Poor sleep = higher cortisol + more cravings.

    Ever noticed how after a rubbish night’s sleep, you’re hungrier the next day and craving all the wrong things? That’s because sleep deprivation:

    • Increases cortisol levels (your body is stressed from lack of rest)
    • Lowers leptin (the hormone that makes you feel full)
    • Boosts ghrelin (the hormone that makes you hungry)

    Basically, when you’re running on empty, your body wants quick, high-energy foods.

    How to improve your health (and your sleep):

    • Create a wind-down routine. No scrolling in bed—swap it for reading, journaling, or using essential oils like lavender.
    • Eat a bedtime snack if needed. A small protein + carb combo (like Greek yogurt & berries) can help stabilise blood sugar overnight.
    • Get morning sunlight. This helps reset your cortisol rhythm so you actually feel sleepy at night and energised in the morning.

    📌 Pin this for later! ⬇

    Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    3. Move Your Body (But Don’t Overdo It)

    Exercise is fantastic for stress relief, but if you’re smashing out intense HIIT workouts every day, you could actually be making things worse.

    Why? Because too much intense exercise can spike cortisol levels, making stress cravings even worse.

    The fix? A mix of workouts that keep cortisol in check:

    • Strength training – Builds muscle & stabilises blood sugar.
    • Walking – Lowers stress without overloading your system.
    • Yoga & stretching – Great for calming the nervous system.

    Try this: Instead of punishing yourself with excessive cardio, focus on movement that makes you feel good.

    4. Manage Stress (Without Using Food)

    Look, no one’s saying you should never comfort yourself with food again. But if eating is your only coping strategy, it’s time to add a few new tools to the toolbox.

    Here are some ways to lower cortisol naturally without heading straight for the snack cupboard:

    • Breathwork & meditation – Even just 2 minutes of deep breathing can calm cortisol levels.
    • Journaling – Brain-dump your stress instead of eating it.
    • Essential oils – Lavender, chamomile, or sandalwood can help regulate stress responses.
    • Distraction techniques – Go for a walk, put on a podcast, or do something creative instead of reaching for snacks.

    Try this: Next time a stress craving hits, pause for 5 minutes before eating and ask yourself if you’re physically hungry or just stressed.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: You Can Beat Stress Cravings (Without Dieting)

    Emotional eating isn’t a discipline problem, and it’s not your fault—it’s a cortisol problem. The good news? You don’t have to “just eat less” or rely on willpower alone.

    Instead, focus on what actually works:

    • Balanced meals = Less cravings
    • Better sleep = Less late-night hunger
    • The right exercise = Cortisol balance
    • Stress management tools = More control over emotional eating

    Start with one small habit today, and watch your stress cravings lose their power.

    📌 Pin this for later! ⬇

    How to Stop Stress Cravings & Prevent Weight Gain
  • Wellbeing

    The Best Cortisol Lowering Supplements: How To Reduce High Cortisol Levels Quickly

    If your cortisol levels are constantly throwing tantrums, leaving you frazzled, exhausted, and craving every carb in sight, it’s time to fix cortisol levels and take back control. And no, you don’t need to survive on herbal tea and deep breathing alone—the right cortisol lowering supplements, foods, and daily habits can work wonders for lowering cortisol levels naturally.

    Before you go panic-buying every so-called “stress relief” pill on the internet, let’s get smart about this. Not all cortisol-lowering supplements are created equal—some are backed by science, others are just expensive placebos.

    So, let’s dive into:

    • The best supplements for cortisol balance
    • How to lower cortisol naturally with the right foods, meals, and lifestyle changes
    • Simple tips for adding these to your routine without faff

    If your stress hormones are out of control, this is your cheat sheet. Let’s go!

    Table of Contents

    1. Magnesium: The MVP of Chill

    If you’re constantly wired and tired, magnesium is your new best mate. This essential mineral is key for relaxing the nervous system, reducing high cortisol levels, and improving sleep.

    It also stops those late-night overthinking sessions and helps balance blood sugar, so you don’t wake up starving at 2 AM.

    Best sources:

    • Foods: Leafy greens, almonds, avocado, dark chocolate (yes, really).
    • Supplements: Magnesium glycinate (best for sleep), magnesium citrate (for digestion).
    • Essential oils: Magnesium-infused sprays, magnesium balms or Epsom salt baths for extra relaxation.

    Pro tip: Try a magnesium-rich smoothie with banana, almond butter, and cacao for a stress-lowering drink that also helps with sleep.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
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    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:16 am GMT

    Ashwagandha: The Stress Slayer

    This powerful adaptogen has been helping people chill out for centuries, and modern science backs it up. Ashwagandha supports adrenal health and reduces high cortisol spikes, helping you stay calm without feeling sedated.

    It’s especially great if stress has you feeling exhausted but unable to relax.

    How to take it:

    • Powder: Blend into a smoothie, coffee, or bedtime drink.
    • Capsules: Easy and convenient for daily use.

    Pro tip: Add ashwagandha to your morning smoothie or bedtime cocktail for a natural way to lower cortisol levels and stay balanced.

    Futurebiotics Ashwagandha Extra Strength Stress & Mood Support with BioPerine - Non GMO Formula, 100 Vegetarian Capsules
    Futurebiotics Ashwagandha Extra Strength Stress & Mood Support with BioPerine - Non GMO Formula, 100 Vegetarian Capsules
    $9.97
    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:15 am GMT

    3. Rhodiola Rosea: The Energy Balancer

    If stress has left you running on empty, Rhodiola is here to save the day. This adaptogen helps regulate cortisol levels while boosting energy and mental clarity.

    It’s great if you feel like you’re constantly knackered yet jittery at the same time.

    Best time to take it:

    • Morning or early afternoon – Perfect for balancing energy without causing a crash.

    Pro tip: If your workout plan includes intense exercise, Rhodiola may help with endurance and recovery while keeping stress hormones in check.

    Bronson Rhodiola Rosea Vegetarian Capsules - Adaptogenic Herb - Brain, Stress & Mood Support - Non-GMO, 60 Count
    Bronson Rhodiola Rosea Vegetarian Capsules - Adaptogenic Herb - Brain, Stress & Mood Support - Non-GMO, 60 Count
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:04 am GMT

    4. L-Theanine: The Zen Master

    If stress makes you feel jittery, L-Theanine is the answer. Found naturally in green tea, it promotes relaxation without making you drowsy, so you can stay productive without that “wired” feeling.

    Best ways to take it:

    • Foods: Green tea, matcha, dark chocolate.
    • Supplements: Capsules for a stronger, more reliable dose.

    Pro tip: Pair L-Theanine with your morning coffee (or swap your morning coffee for a green tea) to reduce caffeine jitters and keep cortisol stable.

    Bronson L-Theanine 200mg (Double-Strength) with Passion Flower Herb, Non-GMO Gluten-Free Soy-Free Stress Management Supplement, 360 Capsules
    Bronson L-Theanine 200mg (Double-Strength) with Passion Flower Herb, Non-GMO Gluten-Free Soy-Free Stress Management Supplement, 360 Capsules
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:05 am GMT

    📌 Pin this for later! ⬇

    Cortisol Lowering Supplements

    5. Phosphatidylserine: The Cortisol Blocker

    Bit of a mouthful, but this supplement is gold if your cortisol levels are spiking at the wrong times. It helps regulate stress hormones and improve focus, making it especially useful if you feel mentally burnt out.

    Best time to take it:

    • Evening – If you struggle with racing thoughts at night, this can help you wind down and fix cortisol levels naturally.

    Pro tip: Pair it with a sleep-supporting meal plan that includes protein, slow-digesting carbs, and healthy fats to prevent blood sugar crashes.

    Nutricost Phosphatidylserine 400mg, 120 Capsules - Soy Free, 30 Servings, Vegetarian Friendly, Non-GMO, Gluten Free
    Nutricost Phosphatidylserine 400mg, 120 Capsules - Soy Free, 30 Servings, Vegetarian Friendly, Non-GMO, Gluten Free
    $23.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:07 am GMT

    6. Holy Basil: The Stress Soother

    Not just a fancy herb—Holy Basil is fantastic for supporting adrenal health and keeping stress hormones balanced.

    It’s great for reducing anxiety, stabilising mood, and supporting long-term resilience against stress.

    Best ways to take it:

    • As a tea – A perfect evening wind-down drink.
    • Capsules – If you need a stronger, more consistent dose.

    Pro tip: Swap your usual bedtime drink for a Holy Basil tea—it’ll help you sleep and keep cortisol under control.

    Carlyle Holy Basil Capsules 1600 mg | 200 Count | Tulsi Holy Basil Leaf Extract | Herbal Supplement | Non-GMO, Gluten Free
    Carlyle Holy Basil Capsules 1600 mg | 200 Count | Tulsi Holy Basil Leaf Extract | Herbal Supplement | Non-GMO, Gluten Free
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/16/2025 06:08 am GMT

    How to Lower Cortisol Naturally with Food & Lifestyle Changes

    Supplements are super helpful, but they work best when paired with good habits. Here are some ways to lower cortisol naturally through simple diet and lifestyle tweaks:

    • Start your day with a cortisol-friendly breakfast – Protein + healthy fats + slow carbs = stable blood sugar and stress levels.
    • Move your body, but be smart about it – Workouts that spike cortisol (like excessive HIIT) can be swapped for strength training, walking, or yoga.
    • Use essential oils for relaxation – Lavender, frankincense, and chamomile are all known for their stress-lowering benefits.
    • Follow a simple meal plan – Balanced meals throughout the day prevent cortisol crashes and cravings.
    • Limit caffeine after noon – Helps avoid the late-afternoon stress slump and keeps sleep on track.

    The Best Cortisol-Lowering Supplements Based on Your Needs

    Not sure which one is right for you? Here’s a cheat sheet:

    • Struggling with sleep? Magnesium, Phosphatidylserine, or Ashwagandha.
    • Feeling wired but exhausted? Rhodiola or Holy Basil.
    • Jittery and anxious? L-Theanine or Holy Basil.
    • High cortisol at night? Phosphatidylserine or Magnesium.

    Start with one or two cortisol imbalance supplements, be consistent, and pair them with proper meals, exercise, and sleep habits.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: Cortisol Lowering Supplements Are Helpers, Not Magic Pills

    Cortisol lowering supplements can’t outdo a stressful lifestyle, poor diet, and zero sleep—but they can support your body and help you feel more balanced.

    Think of them as your little stress-busting sidekicks, not a replacement for proper self-care.

    Start with one or two, be patient, and pair them with good habits—like eating nutrient-dense foods, following a realistic meal plan, and incorporating cortisol-lowering exercises.

    📌 Pin this for later! ⬇

    Cortisol Lowering Supplements

    Studies

    • Magnesium: Magnesium supplementation has been shown to regulate the hypothalamic-pituitary-adrenal axis and reduce cortisol levels in stressed individuals (Study here).
    • Ashwagandha: A study found that Ashwagandha supplementation significantly reduced cortisol levels and stress in chronically stressed adults (Study here).
    • Rhodiola Rosea: Research has shown that Rhodiola Rosea reduces cortisol levels and improves stress adaptation in individuals exposed to stress (Study here).
    • L-Theanine: L-Theanine has been found to reduce psychological and physiological stress responses, including lowering cortisol levels (Study here).
    • Phosphatidylserine: A study indicated that phosphatidylserine supplementation blunted cortisol responses to stress and improved hormonal balance (Study here).
    • Holy Basil: Holy Basil has been found to have significant stress-reducing effects, lowering cortisol levels and supporting adrenal function (Study here).
  • Wellbeing

    Ultimate Cortisol Regulation Routine: Morning & Night Habits to Lower Stress

    cortisol regulation routine

    If you’re waking up groggy, feeling wired-yet-tired, and running on caffeine and cortisol like some kind of frazzled goblin, we need to sort. it. out. Your stress hormones are doing the cha-cha when they should be chilling. And guess what? Your Cortisol Regulation Routine is the key to fixing cortisol levels and getting you back to feeling like a functioning human.

    You don’t have to suffer through stress like it’s a life sentence.

    You can actually lower cortisol levels naturally and take charge of your health without giving up coffee, fun, or carbs.

    So, in this post, I’ll cover:

    • How your morning routine can keep cortisol from kicking off like a MAFS Australia meltdown
    • Night-time habits that tell your stress hormones to take a seat
    • Ways to lower cortisol naturally with small, realistic tweaks to your diet, supplements, and lifestyle

    Sound good? Let’s dive in.

    Table of Contents

    Morning Cortisol Regulation Routine: Start the Day Without a Stress Tsunami

    1. Ditch the ‘Phone Scroll of Doom’

    If the first thing you do is grab your phone and deep dive into emails, news, or Becky’s latest drama on Instagram, congratulations, you just spiked your cortisol before you’ve even had a sip of water.

    Your stress hormones love an information overload—so let’s not give them the satisfaction.

    What to do instead?

    • Drink a cortisol-friendly morning cocktail (aka water with lemon and a pinch of sea salt) to rehydrate and balance cortisol levels naturally.
    • Expose yourself to actual daylight (not just your screen). Morning sunlight helps fix cortisol levels and improves vitamin D absorption.
    • Do something calm for five minutes—deep breathing, journaling, or stretching all help reduce high cortisol levels before the day kicks off.

    2. Eat a Cortisol-Balancing Breakfast

    Skipping breakfast? Your cortisol is laughing at you.

    When you don’t eat in the morning, your body stays in stress mode, keeping cortisol high and blood sugar all over the place.

    Best breakfast foods to lower cortisol naturally:

    • High-protein meals: Eggs, Greek yogurt, cottage cheese
    • Healthy fats: Avocado, nuts, chia seeds
    • Slow-digesting carbs: Oats, whole grain toast, berries
    • Smoothies packed with cortisol-lowering vitamins (try one with banana, nut butter, protein powder, and a dash of cinnamon)

    Plan ahead: If mornings are a rush, batch-make overnight oats for a few days at a time.

    A delicious bowl of overnight oats topped with berries and nuts—packed with cortisol-lowering foods to support a healthy cortisol regulation routine and balanced stress levels naturally.

    3. Use Caffeine Strategically

    Listen, I’m not here to take away your coffee. I’m not a monster. I’m a fellow caffeine addict.

    But if you’re gulping down caffeine first thing on an empty stomach, you’re smacking your cortisol in the face and telling it to go wild.

    Try this instead:

    • Eat first, coffee second. A small meal or cortisol-friendly smoothie before caffeine helps keep blood sugar steady.
    • Delay caffeine for at least 60-90 minutes after waking. This lets your body naturally regulate cortisol levels before you hit it with stimulants.
    • Swap coffee overload for herbal teas or other cortisol-lowering drinks like chamomile or ashwagandha tea in the afternoon.

    4. Move Your Body (But Don’t Overdo It, Champ)

    Exercise is fantastic for lowering stress, but go too hard first thing, and you’ll actually increase cortisol instead of lowering it.

    Best workouts to balance cortisol:

    • Morning walks in natural light (a game-changer for stress and energy)
    • Strength training workouts that don’t push you to burnout
    • Yoga, Pilates, or breathwork-based exercises to lower cortisol naturally
    • Avoid high-intensity cardio first thing in the morning—it can spike cortisol levels further

    📌 Pin this for later! ⬇

    Night Cortisol Regulation Routine: Get Your Cortisol to Calm the Hell Down

    1. Dim the Lights and Power Down

    Your brain is terrible at knowing when to switch off, so if you’re sitting under bright lights at 10 PM, your body still thinks it’s party time.

    Artificial light suppresses melatonin and keeps cortisol levels high when they should be dropping.

    Try this:

    • Dim the lights an hour before bed—candles, fairy lights, whatever makes it cosy.
    • Avoid screens at least 30-60 minutes before bed or use blue light-blocking glasses.
    • Try essential oils like lavender or sandalwood to relax your nervous system before sleep.
    A warm, low-light lamp glowing beside a cosy bed—perfect for a calming wind-down routine to lower cortisol levels naturally and improve sleep.

    2. Eat a Cortisol-Lowering Snack

    If you’re waking up at 3 AM wide-eyed like an owl, low blood sugar might be triggering a cortisol spike. A small, balanced snack before bed can help.

    Best bedtime foods to reduce cortisol naturally:

    • Banana with almond butter (magnesium + tryptophan = sleepy bliss)
    • Warm milk with a dash of honey (classic for a reason)
    • Whole grain toast with a sprinkle of cinnamon

    Bananas are packed with tryptophan, which helps your body produce melatonin for better sleep (study here). Almonds, on the other hand, are rich in magnesium, which relaxes your muscles and calms the nervous system—proven to improve sleep quality (study here).

    3. Magnesium: The MVP of Relaxation

    If you’re tossing, turning, and mentally solving all of life’s problems at 2 AM, you need magnesium.

    It’s a cortisol-lowering superhero that relaxes muscles, calms the nervous system, and helps you stay asleep.

    Best magnesium supplements for cortisol balance:

    • Magnesium glycinate (for relaxation & sleep)
    • Epsom salt baths (absorbs through the skin & chills you out)
    • Dark leafy greens (or stick with the almond butter!)
    A person holding magnesium supplements, a must-have for cortisol regulation, stress relief, and naturally improving sleep and relaxation.

    4. Relax with a Night-time Drink

    A warm cortisol-lowering drink before bed can signal your body that it’s time to chill.

    Best drinks for lowering cortisol levels naturally:

    • Golden milk (turmeric, ginger, coconut milk, honey)
    • Herbal teas (chamomile, valerian root, ashwagandha tea)
    • Warm almond milk with a dash of cinnamon

    5. Wind Down with a Relaxation Plan

    Your body doesn’t just magically switch off—you need to help it along. Stress management is key for how to improve your health long term.

    Try this before bed:

    • Gentle stretching or breathing exercises (helps relax your muscles and mind)
    • Journaling to brain-dump stress and free up headspace
    • Essential oils like lavender on your pillow for an instant calming effect

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: Get That Cortisol Under Control, Babe

    If your stress hormones are constantly throwing tantrums, it’s time to take charge.

    Your cortisol regulation routine doesn’t need to be fancy—just small, consistent habits to fix cortisol levels and balance your stress hormones naturally.

    • Mornings? Hydration, breakfast, movement, food before coffee.
    • Nights? Dim the lights, eat a sleepy snack, take your magnesium, use essential oils, and wind down properly.

    Start with one habit this week and notice how your stress levels start to shift.