Here’s the truth most people miss…It’s not about taking random supplements…It’s about layering support based on how your body is handling stress. So here’s how I actually build cortisol protocols 👇 STEP 1: Nervous System FIRST (this is non-negotiable) 💛 MAKE CALM → daily baseline support for stress signaling → helps take the edge off constant overstimulation 💧 MAKE HYDRATED → electrolytes + glycine = foundational for adrenal + nervous system support 👉 If you skip this step, nothing else works as well. STEP 2: Targeted Cortisol Support (is where we get more precise with Fullscript supplements) ✨ Magnesium Glycinate (Pure Encapsulations / Douglas Labs) → deeply calming + supports sleep + nervous system regulation → highly absorbable forms are key ✨ Phosphatidylserine → helps regulate elevated cortisol (especially at night) → supports brain + stress response signaling STEP 3: Recovery + Sleep (this is where cortisol actually resets) 💤 MAKE RESTORED → supports deeper sleep cycles (this is where cortisol regulation happens) 🧠 The strategy: MAKE products = daily nervous system + lifestyle support Fullscript = targeted, clinical correction. You need BOTH if you actually want results. High cortisol and LOW cortisol feel similar…but require completely different protocols. That’s why guessing your supplements usually backfires. If you want help building your exact cortisol stack: Drop “STACK” below 👇 (or message me and I’ll map it out for you based on your symptoms

One of the biggest mindset shifts in healing is this…Your body is not working against you. It’s working for you. When your body goes into symptoms like: • Fatigue • Anxiety • Brain fog • Hormone imbalance • Digestive issues …it’s often a protective response. Your nervous system is constantly asking one question: “Am I safe?” If the answer is no… whether from chronic stress, inflammation, blood sugar swings, lack of sleep, or emotional overload…the body shifts into survival mode. In survival mode, your body will prioritize: • Staying alert • Conserving energy • Managing threats Not things like: • Optimal hormones • Deep sleep • Digestion • Metabolism This is why so many people feel like their body is “stuck. It’s not broken. It’s protecting you based on the signals it’s receiving. Healing often starts when we shift from asking: ❌ “What’s wrong with my body?” to asking: ✅ “What signals is my body responding to?” When we support the nervous system, minerals, blood sugar balance, gut health, and sleep… …the body often begins to rebalance naturally. 💬 Community question: What symptom has your body been trying to get your attention with lately? • Fatigue • Anxiety • Hormone changes • Digestive issues • Something else Sometimes the body is just asking us to listen.

Most people think the goal is to eliminate the fight-or-flight response. That’s actually not the goal. A healthy nervous system should be able to: • activate when needed • mobilize energy • then return back to a calm baseline The problem in modern life is that many people get stuck in sympathetic activation and lose the ability to transition back into parasympathetic repair mode. The solution isn’t avoidance…it’s training nervous system flexibility. Here are a few simple exercises that help retrain that response: 1. Physiological Sigh (Fast Downshift) This technique has been shown in research from Stanford University to rapidly reduce sympathetic activation. How to do it: 1️⃣ Inhale slowly through the nose 2️⃣ Take a second short inhale on top of it 3️⃣ Long slow exhale through the mouth Repeat 5–10 times. Why it works: The double inhale re-expands the alveoli in the lungs, and the long exhale signals the vagus nerve to downshift the nervous system. This is one of the fastest ways to exit fight-or-flight. 2. Vagus Nerve Eye Reset Your nervous system is heavily influenced by eye position and visual input. Try this: • Lie on your back • Interlace your fingers behind your head • Look straight ahead • Without moving your head, look all the way to the right • Hold for 30–60 seconds until you feel a swallow, sigh, or relaxation • Repeat on the other side This helps reset the brainstem threat detection system. 3. Controlled Stress Exposure (Resilience Training) Avoiding all stress actually makes the nervous system more fragile. Short controlled stressors help build adaptability. Examples: • Cold water on the face for 30 seconds • Short burst sprints • Breath holds after exhale • Brief cold shower The key is short exposure followed by recovery. This trains the nervous system to activate and then recover efficiently. 4. Slow Walking Reset One of the simplest nervous system resets is slow, rhythmic walking. Try this pattern:

Most people think nervous system regulation is just meditation, breathwork, or stress management. But your nervous system is also deeply influenced by what you eat. Your brain and nerves require specific nutrients to produce calming neurotransmitters like GABA and serotonin, regulate cortisol, and maintain stable energy. Here are a few nutrients your nervous system especially depends on: 🥑 Magnesium Supports relaxation, sleep quality, and helps calm an overactive stress response. Foods: pumpkin seeds, dark chocolate, avocado, leafy greens. 🍳 Protein (Amino Acids) Protein provides the building blocks for neurotransmitters that regulate mood and focus. Aim to include protein with every meal to help stabilize blood sugar. 🫐 Antioxidant-rich foods Chronic stress increases oxidative stress in the brain. Foods like berries, colorful vegetables, and herbs help protect brain and nerve cells. 🥔 Complex carbohydrates Carbs help support serotonin production and prevent cortisol spikes when blood sugar drops. Think potatoes, sweet potatoes, fruit, rice, and whole grains. 💧 Electrolytes Sodium, potassium, and magnesium help regulate nerve signaling and hydration (collective recommendation: HYDRATE… https://makewellness.com/BD4DA8F6CD When the nervous system is under-fueled or blood sugar is unstable, the body often stays in “stress mode.” Supporting the nervous system nutritionally can make a huge difference in: • energy • mood stability • sleep • resilience to stress

One thing most people don’t realize about cortisol is that it’s deeply connected to blood sugar. When blood sugar drops too low, the body releases cortisol to bring it back up. It’s a built-in survival mechanism. But when blood sugar swings all day — from skipped meals, high sugar foods, or chronic stress — cortisol ends up working overtime. Over time this can look like… • energy crashes • intense cravings • feeling “hangry” • trouble sleeping • stubborn weight gain Sometimes what people think is a willpower problem is actually just unstable blood sugar. When blood sugar becomes more steady, cortisol often begins to settle too. We will dive a little deeper into this all week focusing on nutrition, minerals, and nervous system support and how you can use these tools to help balance blood sugar. 💬 Curious… do you notice more energy crashes or more cravings during the day?