Hi friend,

Can we talk about the adult fun shortage for a second?

Somehow we all agreed that play is for kids… and grown-ups should earn joy after they finish everything.

Except… everything is never finished.

So a lot of people are out here running on caffeine, grit, and “I’m fine,” wondering why their body won’t calm down.

Here’s the truth: your nervous system doesn’t relax because you checked every box.
It relaxes when it senses safety, connection, and yes—play.

So no, you’re not “too serious.” You’re likely just overloaded.

I’m glad it’s getting attention — I just want us to talk about it in a way that doesn’t make your body the bad guy.
Because cortisol isn’t bad — it’s actually one of your body’s most important hormones. It helps you wake up, focus, regulate blood sugar, and respond to real stress.

The issue is when your body starts treating normal life like an emergency. Then cortisol can stay elevated (or get dysregulated), and you might notice things like:

• tired but wired energy

• anxious thoughts / irritability

• sleep that’s light or broken

• cravings (especially later in the day)

• belly weight gain that feels stubborn

• PMS that feels more intense than it “should”

So instead of “How do I crush cortisol?” (please no) — think:
How do I help my nervous system feel safer so cortisol can do its job normally?

Here are 3 simple, doable ways to start:

1) The “long exhale” reset (90 seconds)
Twice a day (or anytime you catch yourself clenching):
Inhale through your nose… then exhale slower than you inhaled.
Do 6 rounds.

This is one of the fastest ways to tell your body: we’re okay.

2) Build your blood sugar buffer
Cortisol and blood sugar are best friends… and sometimes messy roommates.
Try this for the next week:

• Eat protein + healthy fat within 1–2 hours of waking

• Don’t do coffee on an empty stomach

• Add a protein snack mid-afternoon if you crash or crave

Easy options: eggs, Greek yogurt, turkey roll-ups, tuna, cottage cheese, a handful of nuts + a piece of fruit.

3) Add a “micro-dose of play” on purpose
Play is a regulation signal. It tells your nervous system, the danger has passed.
Pick ONE:

• put on one song and move like nobody’s watching

• step outside and look for 5 beautiful/weird things

• text a friend something that makes you laugh

• do one unnecessary-but-delightful thing (candle, pretty plate, cozy show… no guilt)

Foods that gently support cortisol balance (and hormone steadiness)
You don’t need perfection — just a few steady anchors:

• Magnesium-rich: pumpkin seeds, spinach, cacao, almonds

• Vitamin C: citrus, berries, kiwi, bell peppers

• Omega-3s: salmon, sardines, chia/flax, walnuts

• B vitamins: eggs, leafy greens, legumes, quality meats

• Stable carbs (especially at dinner if sleep is fragile): sweet potato, squash, rice, oats

If this is hitting home and you’re thinking, “Okay… where do I start for my body?” — I’ve got you. A discovery session is the easiest place to begin.

✨ Book a discovery session here: https://bookme.name/infinitehealth/lite/discovery-session

Here’s to more ease (and a little more fun ✨),

Dr. Kat
Infinite Health and Wellness • Naturopathic Wellness & Nervous System Support • www.kathleenogar.com