As the days get shorter and the calendar fills back up with school pickups, activities, and everything else fall brings, I want to talk about something that affects every single one of us and rarely gets the attention it deserves: stress, and the hormone behind it, cortisol. A little cortisol is a good thing. It gets you out of bed and keeps you sharp. The problem is when it never comes back down. This week I am breaking down what actually moves the needle on cortisol, the tools I personally use, and a few simple daily habits that cost nothing and make a real difference.
QUIZ OF THE WEEK
Let's test your stress IQ this week:
When is cortisol supposed to be at its highest, healthiest point of the day?
A️. Right after you wake up
B️. Around midnight
C️. Right before bed
D️. Mid-afternoon, around 3pm
🤔 Think you know the answer?
👇 Scroll to the bottom of this week's newsletter to see if you got it right!
Get a Head Start on Healthy Halloween Candy
Halloween sneaks up faster than you think, and the good non-toxic candy always sells out first. This year I'm teaming up with Tricked by the Treat to help you stock up early on treats you can actually feel good about handing out (or letting your own kids dig into). Their Early Bird Bundle is live now through 10/2, so if you want to skip the last-minute scramble in the candy aisle, this is your window. Grab Yours Here
Did you catch my recent reel about what's actually in your bag of grocery-store coffee?
| Most people buying coffee at the grocery store have no idea what is actually in their cup. There are four things I look for every time I pick up a bag, and I will not buy a coffee that doesn't meet all four. Watch the full video to see what they are. |
Non-Toxic Tip of the Week
Lowering Cortisol Naturally (What Actually Works)
Cortisol gets a bad reputation, but it is not the enemy. It is supposed to rise in the morning to wake you up and taper off by night so you can sleep. The trouble starts when it stays elevated all day, every day, from screens, deadlines, poor sleep, and a nervous system that never gets the signal to stand down. Here is what actually helps bring it back into balance:
☐ Bearaby weighted blanket: Unlike most weighted blankets stuffed with plastic pellets, this one is 100% organic cotton, hand-knit, so the weight comes from the fabric itself. The deep, even pressure calms the nervous system the same way a hug does, and it's one of the easiest ways to fall asleep faster.
☐ Strainless red nighttime lamp: A hand-built wooden lamp with a pure deep red incandescent bulb, zero blue light. I switch it on about an hour before bed instead of my regular lamps, and the lack of blue light means it doesn't fight my melatonin the way normal lighting does. It also has a built-in dimmer so you can take it down to a near-dark glow for the last few minutes before sleep.
☐ Forest bathing (Shinrin-yoku): Slow, unhurried time in the woods, taking it in with all five senses rather than power-walking through with your phone out. Researchers at Chiba University have found that a walk through the forest, compared to an identical walk through a city, lowers salivary cortisol by around 12 percent and reduces blood pressure and heart rate. Twenty unhurried minutes on a local trail is enough to move the needle.
☐ Morning sunlight: Get outside within 30-60 minutes of waking. Natural light in your eyes is one of the strongest signals your body uses to set a healthy cortisol rhythm for the whole day.
☐ The physiological sigh: Two inhales through the nose, one long exhale through the mouth. One of the fastest ways to calm your nervous system in the moment takes 30 seconds.
☐ Mag10X: A magnesium supplement with 10 different forms of magnesium in one capsule, instead of the single form most brands use. I take it with dinner, and it's one of the easiest ways to support a calmer nervous system and deeper sleep without a long stack of separate supplements.
☐ A real screen curfew: Blue light and doomscrolling in bed are two of the sneakiest, most overlooked cortisol spikes of the whole day. Try to stay off screens for at least 2 hours before bed, and if you need to use them, wear blue-light-blocking glasses.
I go deeper on all of this in my latest blog post, including exactly how I stack these tools through the day:
🔗 NON-TOXIC DAD MYSTERY LINK OF THE DAY 🔗
| Always something useful! Could be a handy non-toxic reference guide, a favorite product we are loving lately, a huge discount, a helpful health tool, or a link packed with resources you probably have not seen before. You never know what might show up.
Click to find out.
|
Recipe of the Week
Fall Butternut Squash Bisque with Toasted Pumpkin Seeds
Nothing says cozy, low-stress fall dinner like a pot of this simmering on the stove while everyone piles in from school and practice. It comes together with real, simple ingredients: no cartons of "flavor," no seed-oil shortcuts.
Roasted butternut squash blended silky-smooth with bone broth, a touch of coconut milk, warm fall spices, and finished with a handful of toasted pumpkin seeds for crunch. It is naturally dairy-optional, freezer-friendly, and the kind of dinner that makes the whole house smell like fall. Make a double batch on Sunday, and you have lunch covered all week.
Stress is not going anywhere, but how your body handles it is largely within your control. A little morning sunlight, a walk among the trees, and a real wind-down routine at night go further than people expect, and none of it requires a complete life overhaul. Start with one thing from today's newsletter, not all of them. See you next week!
✅ A: Right after you wake up
This is called the cortisol awakening response, a normal spike that occurs 30-45 minutes after you open your eyes, helping you feel alert and ready for the day. The problem is not a morning cortisol rise; it is cortisol that never tapers off by evening. Getting outside for real sunlight soon after waking actually helps that morning spike do its job properly, which sets up a healthier decline later in the day.
Thank you for taking the time to read this email. This message is part of an ongoing conversation between us, and I want to take a moment to ensure you have full transparency about why you received this message, how your information is handled, and what to expect from future emails. Why You’re Receiving This Email You’re receiving this email because at some point, you opted in to receive updates, news, or information on a specific topic we’ve previously discussed or shared. Whether it was through a subscription, a form submission, or another form of communication, your information was shared willingly, and we respect your decision to connect with us. If you’re wondering about the nature of our correspondence, rest assured that we aim to keep all emails relevant, timely, and from unnecessary clutter. This includes respecting your inbox and refraining from sending irrelevant messages. A Commitment to Non-Intrusive Emails We aim to create a non-intrusive communication experience. This means we won’t overwhelm your inbox with excessive messages, and we work hard to ensure our content remains clear and concise. The purpose of this email is to stay connected with you and provide updates or information that we believe is meaningful. If we ever fail to meet these standards, we encourage you to let us know. Feedback, whether positive or constructive, is always appreciated. Your thoughts help us understand how we can do better and improve our communication approach. While we cannot promise every suggestion will be implemented, we will take the time to carefully review and consider your input. Accessibility and Communication If you have any trouble accessing the unsubscribe page, managing preferences, or understanding why you’re receiving this email, you can reach out directly to our support team. We aim to provide a response within a reasonable time frame and address your concerns effectively. Our communication is designed to be as inclusive as possible, but we know there’s always room for improvement. If you have any feedback on how we can make our emails more accessible or relevant, please don’t hesitate to share. Your Privacy is Important We value your trust and take your privacy very seriously. The information you provide is securely stored and never shared, sold, or used outside the purpose for which you provided it. If you ever want to review how we handle your data, contact us directly. Transparency is our priority, and we’re happy to address any questions you might have. You are always in control of the information you share. If you feel that any part of your subscription or interaction needs clarification, let us know. We’re here to provide accurate answers and ensure your satisfaction. How to Unsubscribe or Manage Your Preferences We understand that everyone’s inbox is different. If you ever find our emails no longer relevant, there’s no hard feelings. You can easily manage your email preferences or unsubscribe using the link provided below. By clicking the unsubscribe link, you’ll be taken to a page where you can either adjust your communication preferences (such as receiving fewer emails or only on specific topics) or completely remove yourself from our list. The process is straightforward, and any changes will take effect promptly. We don’t use tricks or gimmicks to keep you subscribed. Our priority is to ensure that our emails add value to your day, and if they don’t, we respect your decision to part ways. Legal Information We comply with all applicable laws and regulations regarding email communication. This includes adhering to laws and maintaining the highest standards for consent-based communication. Your trust matters, and we work diligently to ensure every email you receive meets these requirements. If you need further clarification on our compliance policies or legal obligations, please ask. Transparency and accountability are central to our communication strategy, and we’re happy to provide additional details if needed. Contact Information We strive to ensure all communication channels are open and readily available to you. Whether it’s a question, comment, or concern, our team is ready to assist. A Final Note Emails are one of the many ways we stay connected, but we understand they aren’t perfect for everyone. If there’s another way you’d prefer to communicate or stay updated, let us know. Whether it’s through social media, a direct call, or another channel, we’re open to finding the most effective way to share information with you. We want to emphasize that our goal is never to disrupt or clutter your inbox. Every email sent is intended to provide value, and we genuinely appreciate your time and attention. Thank you for allowing us to stay in touch with you. This footer was designed to ensure transparency, provide essential information, and give you full control over your communication preferences. We hope it meets your expectations, but if there’s anything you’d like to see improved, we’re always here to listen. Your interaction with our content, in any format, is appreciated. We value your time and the trust you place in our communications. Thank you for being an active member of our community, and we look forward to continued exchanges in the future. If you have missed our previous HTML emails, here is our privacy policy: This message is for those reading in plain text, which may indicate use of an older device. We want to share general information about how we manage privacy and data. We regularly review our systems and follow best practices to help protect your information. Please note, we do not ask for personal payment information by email. You can enable extra sign-in protection and use strong security to help keep your account safe. We collect information you voluntarily provide, such as your name, email address, or phone number. We may also collect technical data from your visit, including browser type, operating system, and your IP address. We use this information to respond to your inquiries, provide access to services, and improve our communications. We do not share your information with unrelated third parties. Some of our services may use third-party tools that store or process data on our behalf. These tools are selected with care and are expected to maintain data responsibly. We do not knowingly collect personal information from children under 13 years of age. If we discover that such information was provided without parental consent, we will delete it promptly. We may update this privacy policy occasionally. Changes will be reflected on our privacy policy page. Thank you for your attention. This message is for those reading in plain text, which may indicate use of an older device. We want to share general information about how we manage privacy and data. Thank you for taking the time to read this email. This message is part of an ongoing conversation between us, and I want to take a moment to ensure you have full transparency about why you received this message, how your information is handled, and what to expect from future emails. Why You’re Receiving This Email You’re receiving this email because at some point, you opted in to receive updates, news, or information on a specific topic we’ve previously discussed or shared. Whether it was through a subscription, a form submission, or another form of communication, your information was shared willingly, and we respect your decision to connect with us. If you’re wondering about the nature of our correspondence, rest assured that we aim to keep all emails relevant, timely, and from unnecessary clutter. This includes respecting your inbox and refraining from sending irrelevant messages. Your Privacy is Important We value your trust and take your privacy very seriously. The information you provide is securely stored and never shared, sold, or used outside the purpose for which you provided it. If you ever want to review how we handle your data, contact us directly. Transparency is our priority, and we’re happy to address any questions you might have. You are always in control of the information you share. If you feel that any part of your subscription or interaction needs clarification, let us know. We’re here to provide accurate answers and ensure your satisfaction. How to Unsubscribe or Manage Your Preferences
