Cortisol- and insulin-friendly nutrition for an overstimulated nervous system

Our nervous system is the most finely tuned control centre of our body. When it becomes overstimulated – through chronic stress, emotional strain, or persistent states of alert – the entire organism reacts. On a hormonal level, two systems are particularly affected: cortisol and insulin. They influence each other closely and, when thrown out of balance, can contribute to chronic exhaustion, weight gain, sleep disturbances, and emotional instability.

Cortisol – the constant companion of chronic stress

Cortisol in itself is not a bad thing. It helps us wake up in the morning and cope with stress. However, when levels remain elevated over a long period of time, the body stays in a constant state of alert. Blood sugar levels rise, muscle tissue is broken down, and fat is preferentially stored around the abdomen. Many people recognise this state by a lack of appetite in the morning, followed later by strong cravings for sweets, or by an inability to wind down in the evening.

Insulin – the blood sugar regulator with side effects

Insulin ensures that sugar is transported from the bloodstream into the cells. When insulin levels remain constantly high – for example due to sugary snacks, coffee on an empty stomach, or ongoing stress – insulin resistance can develop. The body then responds less effectively to insulin, the pancreas produces even more of it, and this leads to exhaustion, weight gain, and emotional fluctuations. A vicious cycle that further overstimulates the nervous system.

How to bring cortisol and insulin back into balance

Start the day without a blood sugar shock.

No coffee on an empty stomach. A small amount of fat or protein beforehand – for example a teaspoon of almond butter, coconut oil, or a few nuts – helps stabilise cortisol levels and prevents the typical mid-morning energy crash.

Eat regularly, but mindfully.

Long fasting periods increase cortisol. Instead, aim for two to three balanced meals with protein, healthy fats, and fibre-rich carbohydrates such as quinoa, lentils, or vegetables.

Favour slow carbohydrates.

Whole-food carbohydrates from millet, oats, sweet potatoes, or buckwheat keep blood sugar levels stable and prevent cravings.

Include magnesium-rich foods.

Magnesium has a calming effect on the nervous system and helps lower cortisol levels. Good sources include spinach, cacao nibs, almonds, avocado, and bananas.

Avoid alcohol, sugar, and highly processed foods.

They cause short-term spikes in blood sugar but destabilise cortisol and insulin in the long term, leading to inner restlessness, sleep problems, and irritability.

Use cinnamon, turmeric, and omega-3 fatty acids as natural allies.

Cinnamon helps lower blood sugar, turmeric has anti-inflammatory effects, and omega-3 fatty acids stabilise cell membranes and support the regulation of stress hormones.

Eat lightly and warmly in the evening.

A soup with some quinoa and vegetables, or steamed fish with roasted vegetables, calms the nervous system and supports better sleep quality.

Drink enough – but wisely.

Water and calming herbal teas such as lavender, lemon balm, or chamomile help reduce cortisol levels. Be cautious with excessive coffee consumption, as it raises cortisol in the short term.

What about intermittent fasting?

Intermittent fasting (for example 16:8) has many benefits, particularly for the liver. It supports liver cell regeneration, improves fat metabolism, and can reduce inflammatory processes. For a stable nervous system, however, timing and individual resilience are crucial. People under chronic stress or with an overstimulated nervous system often start the day with already elevated cortisol levels. Adding fasting on top of that can push cortisol even higher, driving the body into an even stronger state of alarm.

This is why the recommendations above remain important. They stabilise blood sugar, prevent extreme cortisol spikes, and create a foundation on which intermittent fasting can later be introduced gently – once the nervous system has already become calmer. Only then can the body benefit from the positive effects of fasting without tipping into overload.

Conclusion

A cortisol- and insulin-friendly diet is not a short-term diet trick, but a long-term strategy for inner calm and stability. When you regularly provide your body with nutrients that reduce stress rather than intensify it, you send a clear message to your nervous system: you are safe. And only in safety can healing begin.