Nutrition To Reduce Stress

Eating plenty of fats and proteins in the morning supports more stable blood glucose throughout the day, as well as preventing natural cortisol levels in the morning from dipping too soon. Adding protein powder, collagen peptides or MCT oil to a smoothie in the morning is a great way to support your protein needs.

In the evening, whole food carbohydrates support optimal sleep and a reduction in cortisol, so be sure to include foods like sweet potato, carrots and other root vegetables, well cooked brown rice or wholegrain fermented sourdough bread with your evening meal. Other foods Alan Christianson recommends for reducing high cortisol levels include cacao, beetroot, basil, tulsi, celery, and foods high in omega 3 fats. It’s also important to supplement with magnesium if you’re experiencing excess stress, as magnesium levels can be depleted via high cortisol levels, and we need this mineral to help us deal with stress.

Adaptogens To Reduce Stress

Adaptogens are compounds that help reduce stress, and build the body’s resilience to stressors too. Including plenty of foods high in antioxidants such as dark leafy greens and berries, as well as foods high in vitamin C like citrus and broccoli all support adrenal health and stress reduction, but if your stress is high, chronic and difficult to deal with, adaptogens could be the key to helping reclaim your calm and vitality. Some of the most well-known adaptogens for supporting stress reduction and building resilience include ashwagandha, reishi mushroom, cordyceps mushroom, as well as magnesium.

In this recipe, we’ve combined specific foods that help reduce cortisol, along with powerful medicinal mushrooms and our CALM capsules, to help reduce stress, promote relaxation, and balance your body and mind. Drink this smoothie as a late afternoon snack, warm it up for a nourishing dessert, or simply sip it in the evening to promote optimal sleep and less stress.

Ingredients

(serves 2)

• 1 cup milk of choice
• ½ banana
• ½ medium beetroot
• 1 tbsp cacao powder
• 1 tbsp flax seeds
• 1 handful dark leafy greens
• 2 capsules LLS Mushroom Complex
• 2 capsules LLS CALM (read more about our specially blended CALM capsules here)

Method

• Add all ingredients to a blender
• Blend on high speed until smooth
• Divide into cups and stir through 1 tsp sweetener (honey / maple syrup / stevia)
• sip and de-stress

OR

• Heat the smoothie in a pan until warm (do not boil)
• Add your sweetener of choice
• Sip and de-stress

More recipes to help you de-stress and build resilience:

• The Upgraded Bulletproof Coffee Recipe
• Magnesium Rich Chocolate Pudding
• EAA Gummies For More Lean Muscle & Better Sleep
• Anti-Inflammatory Pina Colada Curcumin Smoothie