Cortisol in Women 35+: Stress, Hormones & Weight Explained

Cortisol Explained: How Chronic Stress Impacts Hormones, Mood & Weight in Women 35+

If you’ve ever felt permanently “wired but tired,” struggled with stubborn weight gain around your middle, or noticed your mood feels more reactive than it used to, cortisol may be playing a bigger role than you realise.
Cortisol is often referred to as the stress hormone — and while it’s essential for survival, chronically elevated cortisol levels can quietly undermine hormonal balance, energy, sleep, and emotional wellbeing, particularly in women over 35.
Let’s break down what cortisol actually does, why it becomes more problematic during perimenopause, and how to support healthier stress responses naturally.

What Is Cortisol — and Why Does It Matter?

Cortisol is produced by your adrenal glands and released in response to stress. In short bursts, it’s helpful. It:

Regulates blood sugar
Supports metabolism
Helps control inflammation
Keeps you alert in challenging situations

The problem arises when stress becomes constant — poor sleep, busy schedules, emotional load, hormonal shifts — and cortisol remains elevated for long periods. For many women navigating life after 35, this “always on” state becomes the norm.

Signs of High Cortisol in Women

Chronic stress doesn’t always feel dramatic. In fact, high cortisol symptoms are often subtle and easy to dismiss as “just life.”

Common signs include:

Feeling tired but unable to properly relax
Waking between 2–4am with a racing mind
Increased anxiety or low mood
Difficulty losing weight, especially around the abdomen
Cravings for sugar or salty foods
Feeling overwhelmed by things that once felt manageable

During perimenopause, fluctuating oestrogen and progesterone levels can amplify cortisol’s effects — making stress feel heavier and recovery slower.

Cortisol, Weight Gain & Midlife Metabolism

One of the most searched questions around cortisol is its link to weight gain — and for good reason.

Elevated cortisol encourages the body to:

Store fat (particularly visceral belly fat)
Break down muscle tissue
Increase insulin resistance
Trigger blood sugar spikes and crashes

This is why many women find that eating the same and exercising more no longer produces results. It’s not willpower — it’s physiology.

Cortisol and Hormonal Balance in Perimenopause

Cortisol doesn’t operate in isolation. It competes with and influences other hormones, including:

Progesterone (often referred to as the “calming hormone”)
Oestrogen
Insulin
Melatonin

When cortisol remains high:

Progesterone production may fall
Sleep becomes lighter and more fragmented
Emotional regulation becomes harder
Hormonal symptoms can intensify

This is why stress management becomes non-negotiable during perimenopause — not a luxury.

How to Support Healthy Cortisol Levels Naturally

Lowering cortisol isn’t about eliminating stress (life doesn’t work that way). It’s about supporting your nervous system so your body can recover more effectively.

Gentle, sustainable strategies include:

Prioritising Restorative Sleep

Poor sleep drives cortisol higher — and high cortisol disrupts sleep. Breaking this cycle is foundational. Consistent bedtimes, calming evening routines, and supporting sleep naturally can make a meaningful difference.

Supporting the Nervous System

Adaptogenic herbs, magnesium, and stress-supportive nutrients can help regulate the body’s stress response rather than blunt it. You’ll find ingredients traditionally used for this purpose — such as Ashwagandha and Magnesium — in The Art of Harmony, our blend designed to support balance, mood, and resilience during hormonal transition.

Eating to Stabilise Blood Sugar

Regular meals containing protein, healthy fats, and fibre help prevent cortisol-spiking blood sugar crashes.

Choosing the Right Kind of Movement

Intense exercise can sometimes raise cortisol further. Walking, strength training, yoga, and gentle cardio are often more supportive during high-stress phases.