CORTISOL CONTROL

Guide
LAUREL SANTIAGO, CNS

LOSE WEIGHT!
LOWER CORTISOL!
FEEL HAPPIER!
Dear One,

Thank you for requesting the Integrative Center for Nutrition Cortisol
Control – easy routines that calm high levels of cortisol!

Life is particularly difficult for people who have high cortisol. If you
have weight gain and can’t shed the pounds, are tired and wired
(tired all day / wired at night), have poor sleep, bloated, are quick
to feel irritated / overly emotional, and lack focus, then it's time to
start doing things a bit differently.

Here are my favorite game-changing little rituals that are simple, but
powerful! They are so easy that even the busiest person can do them
from anywhere!

Do not let the simplicity of these routines devalue the power

of their application over time. This works - especially with foods that
help lower cortisol!

The best part is that the more you practice, the more you reset your
cortisol, upregulate energy, and balance hormones so you shift from
stressed to calm, centered, and focused.

The goal is progress – most importantly, be playful and have fun. :)

Create a positive shift towards calm, focused, and joyful as you restore
gut health and shed excess fat! Don’t miss my Morning Elixer Recipe
and Gut Health Tips at the end!

Laurel

© 2024 Laurel Santiago, CNS • Integrative Center for Nutrition

• All Rights Reserved 2022 Do Not Copy•
 What Is Cortisol?
Cortisol is a hormone produced by the adrenal glands,
which are located on top of each kidney. Among
many functions, it helps your body respond to stress.

6 Fun Facts About Cortisol

1. It’s called the “Stress Hormone” because its levels rise to a

perceived threat or stress. This also happens when
overwhelmed and exhausted.
2. It helps regulate your metabolism and blood sugar levels.
3. It has anti-inflammatory effects when not in chronic
overdrive, but can be inflammatory when out of whack.
4. It helps regulate blood pressure.
5. In check, it boosts your immune system but can lower your
immune system when imbalanced.
6. Levels fluctuate throughout the day in correspondence
with your Circadian Rhythm. This is why sleep becomes an
important component of cortisol regulation.

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Weight gain- belly, face, upper back
Cravings
Wired at night / poor sleep

Digestive issues Tired all day

Caffeine dependent
Symptoms Of Hair thinning/loss

High Cortisol

Menstrual changes High blood pressure

Skin breakouts Irritibility

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol

Get Morninf Sunlight

Exposure to morning sunlight signals to

your body that it's time to wake up and
start your day and resets your body’s
natural circadian rhythm for optimal sleep
and cortisol cycles!

🌞 Studies show sunlight indirectly promotes a healthy

metabolism primed for weight loss.

🌞 Get sunlight upon rising, midday, and evening. I love

watching the sunrise and sunset.

🌞 Walk or sit outdoors in nature. It helps even If you sit by a

window on a cloudy day!

””I couldn’t believe how the bloat disappeared after the first week. Even
better, I started sleeping better and I now have so much energy. Even
my cravings for sweets is going away! ” – Gilda, 40

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Evening Rituals

Lower exposure to stimulation. For example, blue light or

watching TV is stimulating. Lower your exposure to blue
light and switch off the phone and TV to help your body
produce melatonin and start the Circadian Rhythm for
sleep.

😴 If you must be on a screen after sunset, invest in a pair of blue blocker

glasses.

😴 Start a routine to fall asleep at the same time each day. Gradually adjust, if
needed, for an earlier sleep time.

😴 Avoid large meals after 7pm, caffeine after 2pm, alcohol within 3 hours of
bedtime

😴 Have a restful bedtime routine. Studies show that reading a calming book,
time with pets, a bath, or music helps the brain prepare for sleep over
watching TV.

😴 Try some camomille or lemon balm tea to help reduce anxiety and promote
sleep.

😴 My favorite way to help produce melatonin and prep the body for sleep is
sitting near a blue-blocking red light bulb for 15 minutes. It‘s so restful!

”I no longer have a puffy face and body. I’m finally losing weight in my stomach
area.”
– Elise 32

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Bedtime Rituals For Sweet Slumber

Prepare your bedroom with amenities

for deep restful sleep.

😴 Start a routine to fall asleep at the same time each day. Gradually
adjust, if needed, for an earlier sleep time.

😴 Keep the room at a cooler temperature.

😴 Keep the room dark.
😴 Use bedlinens made from natural fibers that breathe easy and keep
you at a comfortable temperature.

😴 Consider mouth tape to help breathe through the nose.

😴 Use a humidifier in the cooler months to help keep nasal
membranes healthy for healthy breathing.

😴 Listen to meditations. A favorite is https://www.youtube.com/watch?

v=vBVRma26BIY

😴 Consider a white noise machine.

””It was hard to make changes on my own, but Laurel made it easy with
simple tweaks that helped me finally sleep better! It was incredible to wake
up feeling refreshed! ” – Allissa, 32

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Breathwork

Studies show that breathwork

lowers cortisol and helps with
weight loss. Fun fact: For every 10
lbs of weight loss, 8 lbs is lost
through the lungs!

💨 Inhale through your nose to activate the parasympathetic

nervous system (rest and digest). (When you breathe through
your mouth you activate the sympathetic (fight or flight) nervous
system that triggers your adrenal glands to release cortisol.)

💨 Focus on deep, long breaths versus short, shallow breaths.

💨 Practice the ideal breath is 6 seconds on the inhale and 6
seconds on the exhale.

💨 Advanced tip: apply a small amount of mouth tape on your

mouth at bedtime to ensure you breathe through your nose
while you sleep. This will result in deeper and more restful sleep
with less nighttime awakenings.

””It’s incredible how quickly the bloat and swelling disappeared. Before
Laurel, I went to many doctors and couldn’t get these results! I no longer
feel sluggish and moody. I am so grateful I have focus back. ” – Alexa 34

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Hydration

Dehydration acts a stressor... and

stressors activate release of cortisol.
Stay hydrated to help keep cortisol
levels low, promote weight loss,
energy, and glowing skin.

💦Aim to gradually drink 16-20 ounces of water in the morning to

kickstart your metabolism! Studies show that 17 ounces (0.5 liters)
of water increases resting metabolism by 10–30% for about an
hour.

💦 Studies also show proper hydration promotes quality sleep.

Quality sleep helps keep cortisol levels low.

💦 Hydration induces thermogenesis which augments your daily

energy expenditure.

💦 Squeeze some lemon, add a pinch of Celtic or Himalayan sea

salt, and a teaspoon of chlorophyll for added health benefits.

💦 Drink filtered water or a reverse osmosis system.

””The bloat and indigestion are gone! I feel like more of myself again and
have more energy! ” – Brianna 35

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Teas and Adaptogens

Opt to drink herbal decaffeinated teas and

adaptogens can also help lower cortisol.
(see Morning Elixer Recipe on next page)
Always check with a practitioner who
knows your medical history before taking
supplements.

🫖 Sip chamomile tea to boost sleep and help make restorative

growth hormone. Growth hormone helps balance cortisol, and
aids insulin sensitivity, and tissue repair.

🫖 Mushroom teas, such as reishi, cordyceps, and Lion‘s mane

modulate our stress response. Reishi is calming, cordyceps is
energizing, and Lion‘s mane supports focus and mood.

🫖 Holy Basil (Tulsi) Tea - this Ayurvedic herb helps lower the
production and the response of cortisol.

🫖 Lemon Balm Tea: has a calming effect and is used for

reducing stress and anxiety

🫖 Magnolia Tea: helps reduce stress and anxiety and anxiety

🫖 Passionflower Tea: helps reduce stress and anxiety

”It feels like I got my life back because I no longer feel that intense stress
24/7!.” - Lauren 36

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Cortisol Lowering Treat
Morning Elixir Recipe

Reishi mushroom coffee

¼ tsp organic maca powder
1 tsp organic cacao powder
1 tsp 5 mushroom blend
powder(contains reishi, cordyceps,
turkey tail, lions mane and chaga)
½ tsp honey (optional)
6 ounces boiling water
Your favorite non-dairy creamer to
taste

Stir well and enjoy!

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 Tips To Lower Cortisol
Gut Health

Stress impacts gut health

and poor gut health predisposes to
higher cortisol levels.

There are 3 ways Gut Imbalances Increase

Cortisol:
1. An unhealthy gut sends stress signals to
the brain, which can lead to cortisol release.
2. Gut microflora imbalances can cause
inflammation, which stimulates the adrenal
glands to produce more cortisol.
3. An unhealthy gut weakens your ability to
handle stressors well.

”Each week I’d be able to pull my belt one notch tighter – I can’t believe all
of this bloat was from gut health imbalances.! I no longer look or feel like I’m
walking around looking pregnant.”– Michelle 38

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
 To know if you have yeast overgrowth and gut microflora
imbalances,

you can complete the FREE ASSESSMENT >>HERE<<

If your results are positive for leaky gut, click >> HERE << for my
easy 3-step plan, Flora Fix 101.

Flora Fix 101 will help make your body function more efficiently.
The goal is to reduce the overgrowth, repair your gut mucosal
lining, properly restore your gut microflora, and help balance
cortisol.

Thank you for enjoying my favorite tips to lower cortisol. I’d

love to hear which ones are your favorite and how it helped!

Laurel

Want more?!

Fix your gut health and boost your metabolism

so you don’t need to rely on trial and error to lose weight and
love your body.

Book a FREE 45-minute strategy session to discuss the best

plan of action and how we may be able to help.
<< Book Here>>

2024 Laurel Santiago, CNS Integrative Center For Nutrition, Do Not Copy All Rights Reserved

This information was not approved by the FDA and is not intended to diagnose, prevent, or cure disease.
CORTISOL CONTROL
Guide

LAUREL SANTIAGO, CNS

LOSE WEIGHT!
LOWER CORTISOL!
FEEL HAPPIER!