Congratulations on taking your first step towards a healthier, stronger you!
I’m Simrun Chopra, and through this blog, I’m sharing a few simple, science-backed tools to help you calm your cortisol, reduce inflammation, and start feeling amazing.

✨ If you want a fully personalised plan based on your needs and goals, message us on WhatsApp at +91 63642 18887 to schedule a free discovery call!

1. My Cortisol-Calming Morning Routine 

(Backed by Research)

Managing cortisol levels, especially in the morning, is key to balancing your metabolism, energy, and even your mood. Here’s my real-life morning routine I follow as a busy woman living in India — designed to help lower cortisol naturally and align your circadian rhythm.

🌅 On Waking:

• Sleep with curtains slightly open
  ➔ Natural light exposure in the morning resets your internal clock and reduces cortisol peaks.
  (Source: NIH Sleep and Circadian Health Studies)

• Avoid media devices for the first 30 minutes
  ➔ Phone, TV, emails — all trigger dopamine and cortisol spikes.
  (Source: Journal of Behavioral Addictions, 2019)

• Splash face with cold water (or use a cold towel kept in freezer overnight)
  ➔ Cold exposure immediately activates your parasympathetic (calming) nervous system.
  (Source: International Journal of Circumpolar Health)

• Simple Stretching (2-3 min)
  ➔ Stretching helps reduce cortisol and boosts circulation.
  (Source: Journal of Physical Therapy Science, 2017)

📝 Set Intentions for the Day:

• Write out my day’s work in a diary/journal
  ➔ Reduces overwhelm, organises thoughts, and lowers cortisol.
  (Source: Positive Psychology Studies)

🥃 Morning Shot (instead of just warm water):

• Amla + Ginger + Turmeric Shot
  ➔ Rich in antioxidants, reduces inflammation, and boosts immunity.
  (Indian Journal of Clinical Biochemistry)

Recipe:

• 1 tsp fresh turmeric grated (or ½ tsp organic turmeric powder)

• 1-inch ginger grated

• 15 ml amla juice or 1 tsp amla powder

• A pinch of black pepper (to enhance turmeric absorption)

• 30 ml water

Mix and drink fresh!

🍌 Pre-Workout Snack:

• One fruit (like a banana, papaya slice, or apple)
  ➔ Gives your body quick, easy-to-digest energy without stressing cortisol levels.

🏋️♀️ Workout

🍽️ Breakfast:

• Have breakfast post workout.
  ➔ If you work out later, have breakfast within 1 hour of waking.
  ➔ A meal combining protein + fiber + healthy fat.

Example:

• Scrambled eggs with spinach + 1 roti/ bread

• Chilla + dahi + veggies 

• Poha with peanuts + veggies + curd 

✅ Following this routine consistently can lower morning cortisol and naturally balance your hormones over time.

2. Free Anti-Inflammatory Sample Menu Plan 🥗🍗

Nutrition plays a huge role in calming inflammation and cortisol!

We've created two sample menu plans:

• One Vegetarian

• One Non-Vegetarian

These meal plans include recipes that are easy to find in India, using everyday ingredients.

🌟 [CLICK HERE TO DOWNLOAD YOUR MENU PLAN PDF]

3. Anti-Inflammatory Quick Food Guide 🛒

Not every day will be perfect — that’s okay! Use this quick guide to make better choices effortlessly:

🌟 [CLICK HERE TO DOWNLOAD YOUR QUICK GUIDE PDF]

Need a Personalised Strategy to Reach Your Goals?

This blog and freebies are just the beginning!
If you want a custom metabolic reset plan based on your lifestyle, health conditions, or goals, reach out to us.

📱 Message us on WhatsApp: +91 63642 18887 to schedule a discovery call today!

You deserve to feel your best — and we’re here to help you get there.