04: Stress, sleep & hormones

Managing stress, getting adequate sleep, limiting alcohol, and supporting hormonal balance are key for metabolic health, as chronic stress, poor sleep, and hormonal imbalances worsen insulin resistance, belly fat, and overall health.

Giovanni Brouwer
1 min read Jan 20, 2026

The Stress Problem 

Chronic stress: 

  • Raises cortisol (stores belly fat) 
  • Increases insulin resistance 
  • Raises blood pressure 
  • Disrupts sleep 

Daily Stress Management (Pick 2) 

  • Breathing: 4-7-8 breath (5 minutes, twice daily) 
  • Meditation: Start with 5 minutes guided 
  • Nature time: 15-30 minutes outside 
  • Journaling: Morning gratitudes, evening reflection 
  • Social connection: Regular friend/family contact 

Sleep is Non-Negotiable 

Less than 7 hours = 30% worse insulin resistance 

Sleep protocol: 

  • Consistent bedtime/wake time (even weekends) 
  • Cool, dark bedroom (65-68°F) 
  • No screens 60-90 min before bed 
  • No caffeine after 2pm 
  • Wind-down routine (shower, reading, stretching) 
  • Morning sunlight exposure (10-15 min) 

Goal: 7-9 hours nightly 

Alcohol 

Alcohol worsens metabolic syndrome significantly: 

  • Raises triglycerides 
  • Promotes belly fat 
  • Disrupts sleep 

Best: Eliminate for 3-6 months 

 Minimum: 1-2 drinks per week maximum 

Hormones 

If not improving despite lifestyle changes: 

  • Test thyroid (TSH, Free T3, Free T4) 
  • Test vitamin D 
  • Men: Consider testosterone 
  • Women: Consider hormones during menopause 
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