How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright

If you’re feeling exhausted but still pushing through, this episode is for you. I’m joined by Marina Wright, functional nutrition practitioner and author of The Cortisol Reset Plan, to explore what your stress symptoms are really trying to tell you. We talk about how chronic stress affects the body and brain, why cortisol isn’t the enemy, and how small, compassionate shifts in nutrition, lifestyle, and nervous system regulation can help you rebuild resilience from the inside out. In this episode, you’ll learn: Why stress isn’t always bad, and how resilience depends on recovery The difference between high and low cortisol symptoms (and why many people experience both) How ultra-processed foods, blood sugar swings, and circadian disruption add hidden stress to the body Simple nutrition and lifestyle shifts that support cortisol balance without perfectionism Why healing from burnout requires both physical and nervous system support 00:00 Introduction to Stress and Cortisol 03:35 Symptoms of Chronic Stress 04:58 The Role of Cortisol in Stress Response 13:51 High vs. Low Cortisol Symptoms 16:28 Strategies to Improve Stress Resilience 23:07 Nutritional Tips for Reducing Stress 33:09 The Pitfalls of Perfectionism 36:02 The Five-Step Stress Reduction Plan 51:57 Conclusion and Final Thoughts About the Guest: Marina Wright is a functional nutrition practitioner, health coach, and author of The Cortisol Reset Plan. She helps people build resilience to physical and psychological stress to support lasting physical, mental, and emotional well-being. Marina bridges science and holistic healing, translating complex research into simple, sustainable daily habits that empower people to feel better without overwhelm. Connect with Marina: Book: The Cortisol Reset Plan: https://www.harpercollins.com/product... Website: https://www.marinawright.com/ Instagram:   / marinawrightwellness   TikTok:   / marinawrightwellness   ~~~~~~~~~~ Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. 🎧 Follow wherever you listen to podcasts: https://calmlycoping.com/podcast 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter ~~~~~~~~~~ Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about how I can support you here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today:   / calmlycoping   📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com/ ~~~~~~~~~~ Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram:   / tatianaglpc   💼 LinkedIn:   / tatianaglpc   📌 Pinterest:   / tatianaglpc   ~~~~~~~~~~ 🎵 Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_... Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.