Understanding and Solving Stress on a Biological Level
The science behind stress and practical solutions to regain balance
Understanding the Stress Response
Stress is not just psychological—it's a deeply biological process that affects every system in the body. Whether you struggle with high cortisol, anxiety, poor sleep, or persistent fatigue, chronic stress may be at the root.
Common Symptoms of Chronic Stress
Many symptoms are commonly overlooked but often trace back to excessive or prolonged stress. These include:
Sleep Issues
- Difficulty falling asleep
- Waking during the night
- Nightmares or sleep paralysis
Physical Symptoms
- Foamy urine
- Hair loss or premature graying
- Abdominal weight gain
Mental & Emotional
- Irritability, anger, or aggression
- Jitters, anxiety, lack of confidence
- Difficulty breathing or pounding heartbeat
Digestive Issues
- Low or excessive appetite
- Gut pain, diarrhea, acid reflux
- Headaches, nausea, or constipation
Hormonal
- Menstrual irregularities or cramps
- Cold extremities (fingers, nose, toes)
- Frequent urination
Simple Indicators
- A pounding pulse
- Sense of pressure in the chest
- The "pupil test" for sympathetic activation
The Biological Stress System
Stress perception begins in the brain. The amygdala processes emotional threats, while the hypothalamus initiates the physiological stress response through three primary pathways:
HPA Axis
Releasing CRH to signal the pituitary, which produces ACTH and triggers cortisol production from the adrenal cortex
Adrenal Medulla
Activating the brainstem and spinal cord to stimulate the adrenal medulla, releasing adrenaline and noradrenaline
Sympathetic Nerves
Sending sympathetic nerve signals throughout the body
These mechanisms are designed for acute survival but become harmful when chronically activated.
Glucose and the Stress Cascade
Low blood sugar is a powerful activator of the stress response. Hypothalamic neurons sense glucose deficiency and increase CRH, stimulating:
- Cortisol (HPA axis)
- Adrenaline (sympathetic nervous system)
- Glucagon release to generate glucose
This is why consuming carbohydrates or sugar rapidly lowers stress hormones, while carbohydrate restriction intensifies them.
Caloric Restriction as a Stressor
Under-eating or fasting increases stress hormones. Stress eating exists for a reason: food availability signals safety. While overeating is not the goal, avoiding chronic caloric restriction is critical for managing stress.
Key Anti-Stress Nutrients
Vitamin C
- Reduces cortisol by over 35% at 1,000 mg/day
- Depleted quickly by chronic stress
- Supports adrenal function
Zinc
- Suppresses cortisol by ~70% at 50 mg
- Critical for downregulating HPA activity
Magnesium
- Lowers cortisol and IL-6
- Calms the nervous system
- Commonly depleted in stressed individuals
Vitamin E
- Improves blood pressure (a stress-sensitive metric)
- Anti-inflammatory and neuroprotective
Vitamin D
- Decreases cortisol by 40% at 2,000 IU
- Suppresses inflammation in the brain and adrenals
Sodium
- Low-salt diets activate stress systems
- Higher salt intake significantly reduces adrenaline
- 5,175 mg sodium reduced adrenaline by 50% compared to 1,150 mg
Lifestyle Tools to Lower Stress
Bright Light Exposure
Daytime light exposure helps reduce cortisol. Dim lighting prolongs stress hormone secretion.
Nature Exposure
Being in nature lowers cortisol and stress perception. Negative ions from water, trees, and soil reduce sympathetic activity.
Social Interaction
Reduces cortisol and prolactin, raises dopamine. Lack of connection promotes chronic stress physiology—prioritize real connection.
Sunlight (UV Exposure)
Stimulates α-MSH, an anti-inflammatory neuropeptide. Regulates HPA axis and blood pressure.
Grounding (Earthing)
Lowers sympathetic tone, inflammation, and cortisol. Improves nervous system balance and cardiovascular health.
Environmental Enrichment
Stimulating surroundings reduce stress hormones. Isolation and monotony increase stress—seek novelty, movement, and stimulation.
Additional Physiological Drivers of Stress
Gut Health
Gut nerves signal directly to the brain. Dysbiosis drives inflammation, estrogen, and serotonin—each of which fuels stress.
Serotonin
Released from the gut in response to irritation. Stimulates the hypothalamus and increases cortisol. Tools to lower serotonin include ginger, lysine, vitamin D, zinc, and cyproheptadine.
Histamine
Promotes inflammation and stress signaling. Modulated by vitamin C, DAO, ginger, L. plantarum, skullcap, quercetin, and carnosine.
Estrogen
Stimulates HPA axis activity. Opposed by progesterone, vitamin A, vitamin E, and aspirin.
Prolactin
Increases under chronic stress and promotes cortisol release. Regulated by dopamine—supporting dopamine lowers stress.
Lactic Acid
Causes acute stress responses and panic symptoms. Elevates adrenaline and cortisol. Best controlled with vitamin B1 (thiamine), which aids carbohydrate metabolism.
Anti-Stress Supplements
L-Theanine
- 200 mg blocks cortisol in response to acute stress
- Increases calming neurotransmitters (GABA, dopamine, glycine)
- Decreases brain serotonin
Pregnenolone
- Suppresses stress signaling at the hypothalamus and amygdala
- Reduces emotional and physiological reactivity
GABA
- 25–50 mg orally blunts cortisol
- Found naturally in foods like yogurt, cheese, mushrooms, and tomatoes
Phosphatidylserine (PS)
- Reduces cortisol, ACTH, and prolactin in stressful situations
- Supports brain signaling and hormonal balance
Chronic Inflammation and Stress
Inflammation and stress fuel one another. To reduce systemic inflammation:
- Eliminate seed oils
- Detoxify heavy metals
- Address mold and mycotoxins
- Reduce oxidative stress
Final Note
The body's stress system is meant for survival—but modern life keeps it chronically activated. Our approach targets every layer: biology, environment, nutrients, and lifestyle. When you address the full picture, stress doesn't just decrease—it stops running the show.