You wake up already tired. Midday hits and you crash hard. You drink another coffee, power through, and lie awake at night, mind racing. If this feels familiar, you may be dealing with adrenal dysregulation—a stress-induced state often referred to as “adrenal fatigue.”
While not a formal medical diagnosis, the term reflects a very real experience for many women: burnout, hormone chaos, and low-grade exhaustion that doesn’t improve with rest. Holistic nutritionist Katie Stewart sees it regularly in her work with women through her program, The Clear Skin Solution.
“What many people call adrenal fatigue is really a survival response,” says Stewart, founder of Katie Stewart Wellness. “It’s your body saying, ‘I can’t keep doing this.'”
Understanding Adrenal Fatigue
The adrenal glands, located above the kidneys, produce stress hormones like cortisol and adrenaline. These hormones help regulate energy, mood, inflammation, and metabolism. When stress becomes chronic, the brain’s stress-response system — called the HPA axis — can become dysregulated. Over time, the body may downshift into a low-energy, protective state.
“It’s like hitting the brakes while flooring the gas pedal,” Stewart explains. “Eventually, your body prioritizes survival over optimal function. That’s when you start seeing symptoms.” These symptoms can include persistent fatigue, irritability, disrupted sleep, hormonal imbalance, digestive issues, and brain fog.
Why Diets and Supplements Aren’t Enough
Many people try to “fix” adrenal fatigue with supplements, but Stewart cautions against quick fixes. “You can’t supplement your way out of stress if the stress is still there,” she says. “You need to address the root, and that includes how you eat, think, rest, and recover.”
Instead of relying on one-size-fits-all solutions, Stewart designs personalized plans that prioritize nervous system regulation, blood sugar balance, and replenishment through whole foods.
Nutrition as a First Step
The foundation of Stewart’s adrenal recovery protocol is what she calls the PFF method: including protein, fiber, and fat at every meal. This simple framework helps stabilize blood sugar, a key factor in calming the body’s stress response.
“When blood sugar drops, your body sees it as a threat. That increases your stress response, even if you’re not emotionally stressed,” she says.
Sudden dips in glucose prompt the release of cortisol, the body’s primary stress hormone, to bring blood sugar back into balance. By eating balanced meals regularly, you can reduce unnecessary cortisol spikes and support more stable energy throughout the day.
Stewart recommends a mix of adrenal-supportive foods, including:
- Root vegetables like sweet potatoes and carrots for stable energy.
- Bone broth or lentil soup for minerals and gut support.
- Healthy fats like avocado, olive oil, and pumpkin seeds.
- Protein from eggs, wild fish, legumes, and pasture-raised meats.
- Sea salt and trace minerals to support electrolyte balance.
Restorative Daily Rhythms
True recovery doesn’t come from pushing through. It comes from re-patterning your daily life to include moments of rest and regulation.
“Your nervous system needs to know it’s safe,” Stewart explains. This means creating consistent cues for safety throughout the day. These simple but powerful habits can help:
- Eat breakfast within 60 minutes of waking to anchor blood sugar and support the cortisol awakening response.
- Avoid intermittent fasting during the healing phase, as it can be an added stressor for depleted systems.
- Get outside first thing in the morning to reset your circadian rhythm with natural light.
- Power down screens an hour before bed to protect melatonin production.
- Use calming rituals like breathwork, gentle yoga, or walking in nature to downshift your nervous system daily.
“This isn’t about doing more. It’s about doing less, but more intentionally,” she says.
Signs You’re Recovering
Recovery from adrenal fatigue is not linear, but there are signs that the body is starting to stabilize:
- More energy in the morning without caffeine.
- Falling asleep and staying asleep more easily.
- Reduced anxiety or emotional reactivity.
- Clearer thinking and less brain fog.
- Improved skin, digestion, or menstrual cycles.
“Your body wants to feel good. When you give it the tools and space, it knows what to do,” Stewart reassures.
Explore More with Katie Stewart Wellness
Stewart offers deeper guidance and free educational tools on her website, KatieStewartWellness.com. Her approach is holistic, compassionate, and built for long-term restoration.
In a world that rewards hustle and hyper-productivity, Stewart’s work invites women to pause. To listen. And to remember that energy isn’t something we force—it’s something we rebuild, one intentional choice at a time.
