The Hormone Hierarchy: Why Mindset & Stress Matter More Than You Think

If you’ve ever felt like you’re doing all the right things—eating well, trying to fast, moving your body—but your energy, weight, or blood sugar still feel out of balance, this may be the missing piece:

Stress sits at the top of your hormone hierarchy.

And when stress is high, it quietly disrupts everything underneath it.

Stress, Cortisol, and the Domino Effect

When your stress levels rise, your body responds by releasing cortisol, your primary stress hormone. Cortisol is helpful in short bursts—it’s meant to keep you safe. But when stress is constant (and for most of us, it is), cortisol stays elevated.

High cortisol directly impacts insulin, the hormone responsible for managing glucose (sugar) in your bloodstream. Over time, this can lead to insulin resistance, where glucose gets “stuck” in the blood instead of being used for energy.

This matters because:

• Elevated blood sugar creates inflammation and cellular damage

• Excess glucose can affect the brain and is linked to long-term cognitive decline

• Cortisol makes weight loss extremely difficult and promotes belly fat storage

Simply put: it’s very hard to heal—or lose weight—when your body is under stress.

Oxytocin: The Hormone at the Top

At the very top of the hormone hierarchy is oxytocin—often called the “feel good” or “connection” hormone.

Oxytocin has a powerful calming effect on the nervous system. When oxytocin goes up, cortisol naturally comes down. And when cortisol is lower, insulin becomes easier to regulate.

This is why mindset, joy, and connection are not extras—they are essential tools for metabolic and hormonal health.

Simple Ways to Increase Oxytocin (That Actually Work)

The good news? Increasing oxytocin doesn’t require perfection or another item on your to-do list. Small, intentional moments matter.

Try:

• Talking or laughing with a friend

• Going for a walk—especially outside

• Petting your dog or hugging someone you love

• Prayer or quiet reflection

• Gratitude practices

• Being of service to others

• Intimacy and connection

• Doing things purely for pleasure

These activities send a powerful signal of safety to your body—and safety is where healing begins.

Why Movement Helps When You’re Stressed

Ever notice the sudden urge to move when you’re overwhelmed?

That’s your body asking for help.

Movement is one of the fastest ways to lower cortisol. You don’t need a full workout—just respond in the moment:

• Take a quick walk

• Do squats or lunges

• Try jumping jacks

• Stretch or shake it out

Even a few minutes can help bring cortisol down, stabilize blood sugar, and prevent glucose from lingering in the bloodstream.

Hormones, Blood Sugar, and Weight Loss

Cortisol and insulin don’t work in isolation. When insulin is chronically elevated, it disrupts sex hormones like estrogen and progesterone as well.

Insulin is a storage hormone. When it’s high, your body stays in sugar-burning mode, never accessing fat for fuel. Most people are stuck here all day.

True hormonal balance requires metabolic flexibility—the ability to use both:

• Sugar-burning metabolism

• Fat-burning metabolism

When cortisol and insulin are balanced, fat burning becomes possible, blood sugar stabilizes, and sex hormones are better supported.

Putting It All Together

Reducing stress isn’t about eliminating it—it’s about responding differently.

When you combine:

• Cortisol-lowering, oxytocin-boosting habits

• Proper food choices and smart food combining

• A fasting schedule that fits your body and season of life

…you give your hormones the environment they need to rebalance.

This is why mindset, stress management, and daily habits are foundational to lasting health—not just what you eat or how long you fast.

Your body is always listening. When you create safety, connection, and consistency, healing follows.

*If you’re ready to learn how to support your hormones in a sustainable, real-life way, this is the work I love to guide women through.