How Chronic Stress is Holding You Back (And What to Do About It)

For years, I wore stress like a badge of honour.

I was the high-achieving, overbooked, constantly “on” woman who thrived in hustle culture—until I didn’t.

A little over a year ago, my body hit its breaking point. I was diagnosed with ulcerative colitis, an autoimmune condition I now know was fuelled by years of chronic stress, under-recovery, and pushing through exhaustion instead of listening to my body.

If you're an over-40 woman navigating perimenopause, you’re likely experiencing this too—whether you realize it or not.

The Silent Impact of Stress on Women Over 40

Hormonal shifts during perimenopause make our bodies even more sensitive to stress. And while you might think stress is just “part of life,” it’s doing more damage than you realize:

❌ Lower Progesterone = Higher Cortisol: Chronic stress depletes progesterone (our calming, balancing hormone), leaving estrogen unchecked. This can lead to weight gain, sleep issues, and constant overwhelm.
❌ Metabolism Slowdown: High cortisol levels tell your body to hold onto fat—especially around the midsection. No, it’s not just about calories in vs. calories out. When stress hormones are elevated, your body stores more fat as a survival mechanism.
❌ Increased Sugar Cravings & Poor Recovery: Stress depletes energy, making you crave fast fuel (hello, late-night snacks) and making workouts feel harder.
❌ Gut Issues & Inflammation: Ever noticed how stress wrecks your digestion? That’s because cortisol disrupts gut health, leading to bloating, discomfort, and even conditions like mine.

🚨 Struggling with stubborn belly fat despite eating well and exercising? This could be why.

4 Ways to Regulate Your Nervous System & Finally See Progress

The good news? You don’t have to meditate for hours or move to a beach to lower stress. Here’s what’s actually doable for busy women like us:

1️⃣ Prioritize Protein to Balance Blood Sugar

Protein isn’t just for muscle—it helps stabilize cortisol levels. If you’re skipping breakfast or living on coffee, start your day with 30g+ of protein. Need ideas? Scroll through my high protein single serve recipes on our website and keep your eye out for my soon to be released cookbook!

2️⃣ Walk Outside Every Day (Even for 10 Minutes)

Getting natural light + movement helps reduce cortisol and boost serotonin. A quick walk first thing in the morning or after meals makes a huge difference—especially if you feel constantly wired.

3️⃣ Stop Overtraining & Under-Recovering

More workouts aren’t always better. If you’re lifting 5-6x a week but not seeing results, cut back and focus on progressive overload & protein intake instead. More fuel, more recovery, less stress = better results.

4️⃣ Simple Stress-Relief Techniques to Try Today

Your nervous system needs daily support. Here are quick ways to reset:

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 4x to instantly lower stress.

• Shaking: Literally shake your arms and legs for 30 seconds to discharge built-up tension (yes, it works!).

• Eye Gazing: Softly focus on a point in the distance or close your eyes and focus on slow blinks—this activates the parasympathetic nervous system (your rest & digest mode).

• Phone-Free Mornings or Evenings: Give your brain a break and let your body truly unwind.

Spoiler Alert: Something is Coming…

I get it—knowing what to do and actually doing it are two different things. That’s why we're working on something big—something designed specifically for women over 40 to help you build strength, support hormone balance, and feel your best from the inside out. Stay tuned. 💜

Because we deserve to feel good—without burning ourselves out. 💛

Bookmark this page, share it with a friend, and start incorporating these simple shifts today! 

xo Aelie