7-Day Cortisol Balancing Plan
Protocol Objectives
Stable Blood Sugar
Hypoglycemia triggers cortisol spikes. Eat regular meals with protein and fat to prevent blood sugar dips.
Protein at Breakfast
Starting the day with protein stabilizes blood sugar and prevents the mid-morning cortisol crash/spike cycle.
Limit Caffeine
Caffeine directly stimulates cortisol release. Switch to decaf, herbal tea, or limit to one cup after food.
Magnesium & Vit C
These nutrients help the adrenal glands clear cortisol from the blood.
Day 1 Protein Breakfast
Breakfast
3 Eggs & Spinach
No cereal/sugar.
Lunch
Chicken Salad
Steady energy.
Dinner
Salmon & Potato
Carbs at night help sleep/cortisol.
Day 2 Vitamin C
Breakfast
Papaya & Yogurt
Adrenal support.
Lunch
Red Pepper Hummus
High C.
Dinner
Steak & Broccoli
Iron/C.
Day 3 Magnesium
Breakfast
Pumpkin Seed Granola
Calming mineral.
Lunch
Swiss Chard Soup
Leafy green Mg.
Dinner
Dark Chocolate
Stress relief.
Day 4 Hydration
Breakfast
Salted Water + Eggs
Adrenals need salt.
Lunch
Cucumber Salad
Hydrating.
Dinner
Bone Broth
Electrolytes.
Day 5 Omega-3
Breakfast
Smoked Salmon
Anti-inflammatory.
Lunch
Sardines
Brain health.
Dinner
Walnut Crusted Cod
Healthy fat.
Day 6 Gut Axis
Breakfast
Kefir Smoothie
Probiotics.
Lunch
Lentil Stew
Fiber.
Dinner
Sauerkraut & Pork
Fermented.
Day 7 Carb Timing
Breakfast
Omelet (Low Carb)
Fat/Protein AM.
Lunch
Salad
Low Carb.
Dinner
Sweet Potato Mash
Carbs PM lower cortisol.
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Carb Backloading
Eating carbohydrates at dinner (instead of breakfast) can lower morning cortisol and improve sleep quality.
Scientific References:
1. Michaud, K., et al. (2017). 'Dietary strategy to manage stress and cortisol levels.' Nutrients.
1. Michaud, K., et al. (2017). 'Dietary strategy to manage stress and cortisol levels.' Nutrients.