Strong, Not Stressed: The Truth About Women's Stress, Fasting, and Feeling Like You’re Always On

Weekly Habit
“3x3 Offload”

Try this once a week:

1. Write down 3 things that feel mentally heavy right now.

2. Choose 3 people or systems (partner, kids, calendar, Alexa) to help you carry the load.

3. Move 3 things off your plate — no guilt. Cancel a plan, outsource a task, or buy the pre-chopped veggies.

This re-trains your brain to ask “How can I share this?” instead of defaulting to “I have to do it all.”

HEALTH/WELLNESS
Your Morning Coffee Might Be Sabotaging Your Hormones — Here’s What to Do Instead

If you’re in your 30s to mid-40s and feeling like your body is suddenly working against you — the weight won’t budge, your sleep is broken, and your anxiety feels louder in the mornings — you’re not imagining it.

One of the sneakiest contributors?

Caffeine on an empty stomach.

I know I know…. this one hurts me too 🤪

The Hormone Science: Cortisol, Caffeine & Blood Sugar

When you wake up, your body naturally experiences a cortisol surge — part of your circadian rhythm designed to help you feel alert. But when you throw caffeine on top of that surge without food, you exaggerate the stress response, triggering:

• Higher blood sugar spikes

• Increased insulin resistance

• Disrupted appetite hormones like ghrelin and leptin

The result: You feel wired, then crash. You’re hungrier later. And your body starts to store more fat, especially around the belly — not because of calories alone, but because of hormonal chaos.

A 2020 study in the British Journal of Nutrition found that consuming black coffee before breakfast reduced glucose tolerance by up to 50% — meaning your body becomes worse at managing carbs and sugars throughout the day.

The Added Layer: Postpartum, Perimenopause & Metabolism

In postpartum, perimenopause and early menopause, estrogen and progesterone fluctuate often and drop. These hormones used to buffer your stress response, support insulin sensitivity, and help you bounce back faster. Without them?

You're more sensitive to stress, both emotionally and metabolically.

So when you drink coffee on an empty stomach, you're putting your foot on the gas with no brakes — over and over again.

What to Do Instead: The "Calm-Then-Caffeinate" Method

1. Eat first. Within 30–60 minutes of waking, aim for a meal with:

   • 25–30g of protein (eggs, Greek yogurt, or a protein shake)

   • A slow carb (berries, oats, sourdough toast)

   • A healthy fat (avocado, olive oil, nut butter)

2. Hydrate wisely. Use electrolytes or a pinch of sea salt in warm water before coffee. This supports adrenal health and hydration, especially for women with sluggish digestion or low blood pressure.

3. Push caffeine back. Try waiting 60–90 minutes before that first cup. You’ll be surprised how much calmer (and more focused) you feel.

MINDSET
The Invisible Stress That’s Keeping You Sick, Tired, and Snapping at Your Kids

Let’s talk about something almost every woman with kids is dealing with — but no one is giving her a plan for:

 The crushing mental load of motherhood.

Even if your kids are in school, even if your partner “helps,” and even if you love your life — that constant hum of decision-making, meal planning, emotional labor, and invisible to-dos is affecting your health.

The Research: The Real Cost of Carrying It All

A 2021 study published in the Journal of Family Psychology found that women in dual-income households were still managing 2x the mental and emotional workload of their male partners — even when both worked full-time.

And this isn’t just about feeling tired. Chronic stress impacts your:

• Cortisol rhythm (leading to anxiety, insomnia, and fat gain)

• Immune system (you get sick more often)

• Thyroid and sex hormones (hello, irregular cycles and low libido)

• Gut health and digestion

You cannot supplement your way out of chronic overwhelm.
You have to shift the load.

What the Mental Load Looks Like:

• Knowing when the kids' permission slips are due

• Keeping track of snacks, birthdays, doctor appointments, and the “back-up” underwear stash

• Monitoring everyone’s moods and anticipating meltdowns before they happen

• Doing your actual job… while also answering, “Where are my shoes?”

No wonder you feel exhausted before noon.

3 Ways to Actively Lighten the Load

1. Create a Weekly Default Rhythm
   Build a weekly flow that reduces daily decisions. (Ex: Tuesday = taco night. Wednesday = laundry + leftovers.) The fewer things you have to think about, the more margin you create.

2. Have a Sunday 15-Minute Family Sync-Up
   Sit with your partner (and older kids) and go over the week. Assign tasks, make expectations clear, and don’t apologize for asking for help.

3. Track Your Invisible Labor for 3 days
   Write down everything you do mentally and physically for the household. Then share it — with your partner, therapist, or even in a journal. Just acknowledging the weight creates awareness and can lead to real shifts.