Thomas | The Brain Recode

The risk of high cortisol? Cortisol above 25 mcg/dL increases your risk of heart disease, diabetes, and memory loss. Above 50 mcg/dL and you even risk premature death. If you are highly stressed—you need to act now!

Doctors push “stress management” as the solution—but it doesn’t fix the real cause. It’s a quick fix—it might help you for an hour, but cortisol keeps surging from deeper triggers. Here's the root cause ↓

It's cortisol dysfunction: • You wake up exhausted, even after 8 hours of sleep. • You get random energy crashes in the afternoon. • You feel wired at night but struggle to focus during the day. If you have any of these, apply these 7 steps immediately:

1 | Fix Your Sleep Go to bed and wake up at the same time daily No screens 2 hours before bed Keep your bedroom dark and cool Bad sleep spikes cortisol by up to 50%. Fix sleep first before anything else.

2 | Walk Every Day 30 minutes of low-intensity movement reduces cortisol Avoid high-intensity exercise if you’re already stressed The best cortisol reset isn’t the gym. It’s a simple daily walk.

3 | Manage Caffeine Intake No caffeine on an empty stomach No coffee after 2 PM If you need energy, try salt and water first Caffeine spikes cortisol for hours. Used incorrectly, it wrecks your entire day.

4 | Eat at the Right Times Avoid late-night eating Prioritize protein in the morning Keep blood sugar stable with whole foods Skipping meals or eating too late keeps cortisol high all day long.

5 | Control Your Screen Time No social media after 8 PM Reduce blue light exposure at night Take breaks from screens during the day Every time you scroll, your brain gets a dopamine hit. Over time, this overstimulation destroys your cortisol balance.

6 | Use Strategic Fasting Try a 12-16 hour fast overnight Eat your first meal only when genuinely hungry Fasting, when done correctly, lowers cortisol and resets your body’s stress response.

7 | Supplement Wisely Ashwagandha: Lowers cortisol naturally Magnesium: Essential for relaxation Rhodiola: Supports adrenal function Now, you should ask yourself one question:

How many of these are you missing right now? I guess too many. Most people destroy their cortisol daily without realizing it. Fixing this is simple, but only if you take action. I felt into this trap but fixed it:

I know this because I lived it. For years, my life was ruled by stress: • 60-hour work weeks • Burnout and brain fog • Wired at night, exhausted during the day Until I found a system that completely rewired my brain—and my life ↓

I break down science-backed strategies like this every week. If you’re tired of feeling drained and overwhelmed, I’ll show you how to fix it. Join my newsletter and take back control: https://dub.sh/brainrec-xt

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