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How to Lower Cortisol and Burn Belly Fat Fast
In today’s fast-paced world, stress is unavoidable. Deadlines, demanding schedules, and everyday challenges can leave us feeling like we're perpetually "chased by a bear." While stress may seem like an intangible foe, its physical effects are very real, particularly when it comes to hormonal health, weight gain, and belly fat.
The culprit? Cortisol - our body’s primary stress hormone. When cortisol levels remain elevated over time, it does more than just impact our mood - it rewires our metabolism, stores fat around the belly, and makes weight loss feel impossible. But there’s good news: with the right strategies, you can reset your cortisol levels, reclaim your energy, and make meaningful strides in reducing belly fat.
Let’s dive into the science of cortisol and explore five actionable steps to lower it effectively while improving your overall health.
What Is Cortisol - and Why Does It Matter?
Cortisol is a hormone released by your adrenal glands in response to stress. It’s essential in short bursts, like when you need to escape danger or focus intensely on a task. However, when cortisol stays elevated for prolonged periods, your body enters what can be described as "constant survival mode."
This overexposure to cortisol creates several metabolic effects:
- Increased blood sugar levels: Your body assumes you need quick energy, triggering cravings for sugary or carb-heavy foods.
- Fat storage around the belly: Excess cortisol encourages the body to store visceral fat (fat around organs), which is harder to burn off and linked to health risks.
- Muscle breakdown: Cortisol conserves energy by breaking down muscle, which slows metabolism over time.
Over the years, as we age, cortisol rhythms tend to flatten, disrupting energy cycles. Instead of feeling alert in the morning and tired at night, you may feel groggy all day and restless when it’s time to wind down. This hormonal imbalance makes it even harder to burn fat or maintain high energy levels.
Five Proven Strategies to Lower Cortisol and Burn Belly Fat
The key to lowering cortisol isn’t extreme workouts or crash diets - those can actually increase stress on the body. Instead, focus on holistic, sustainable adjustments that help your body feel "safe" and bring it out of survival mode.
1. Recalibrate Your Sleep and Light Exposure
Sleep and natural light are critical for resetting your cortisol rhythm. Here’s how:
- Get sunlight within 60 minutes of waking: Spend at least 10–20 minutes outdoors in natural light, even in colder seasons. This exposure helps regulate your body’s internal clock, ensuring cortisol spikes when it should (morning) and dips by night.
- Avoid caffeine after 2 p.m.: Caffeine can interfere with your ability to wind down, keeping cortisol levels elevated into the evening - even if you feel fine.
- Ditch screens after 9 p.m.: Blue light from devices disrupts melatonin production, making it harder for cortisol to drop. Turn off screens or use blue-light blockers in the evening.
- Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily, even on weekends. This routine helps your body maintain a healthy cortisol rhythm.
2. Rethink Movement - Less Can Be More
Exercise plays a vital role in managing cortisol, but overtraining can backfire. Instead of pushing your body to the limit, prioritise these types of movement:
- Walk regularly: Walking 30–40 minutes a few times a week can lower cortisol by up to 20%. If possible, walk after meals to aid digestion and stabilise blood sugar.
- Incorporate resistance training: Strength training just two to three times a week helps maintain muscle mass (essential as we age) and builds resilience to stress. Use bodyweight exercises, resistance bands, or light weights to challenge your muscles without overexertion.
- Avoid overtraining: If your workouts leave you constantly sore or drained, reduce the intensity. Recovery is just as important as the exercise itself.
3. Stabilise Your Diet - Fuel, Don’t Deprive
Crash diets and extreme calorie restriction are major cortisol triggers. When your body senses a calorie deficit, it perceives it as a survival threat and stores more fat. For healthier, sustainable weight loss:
- Eat balanced meals: Focus on meals with protein, healthy fats, and fibre (e.g., salmon, avocado, leafy greens). Avoid refined carbs and added sugars, which cause blood sugar spikes - and subsequent cortisol spikes.
- Skip snacking: Limit eating to three solid meals a day to avoid frequent insulin and cortisol fluctuations.
- Gradually implement fasting protocols: If you choose to experiment with fasting, ease into it carefully to avoid stress on your system.
4. Support Your Liver for Optimal Detoxification
Your liver plays a key role in clearing excess cortisol from your system. However, processed foods, medications, and alcohol can overwhelm this vital organ, recycling cortisol back into your bloodstream. To support your liver:
- Start your day with lemon water: Lemon juice stimulates bile flow, aiding cortisol metabolism.
- Focus on choline-rich foods: Eggs and broccoli help your liver process toxins and fat.
- Consider liver-supporting herbs: Milk thistle, dandelion, and artichoke are excellent for liver health.
- Reduce alcohol and processed foods: These add unnecessary strain on your liver.
5. Train Your Body to Relax
Cortisol levels won’t drop unless your nervous system feels safe. Here are proven methods to help your body shift from "fight or flight" into a state of relaxation:
- Practice deep breathing: Breathing exercises (e.g., inhale for 5 seconds, exhale for 6–7 seconds) can lower cortisol by up to 30%.
- Spend time in nature: Just 20 minutes in a green space can reduce cortisol by 20%.
- Laugh - a lot: Laughter reduces cortisol by up to 25%. Watch a comedy or try laughter yoga!
- Cultivate mindfulness: Gratitude practices, prayer, or mindfulness exercises help calm your nervous system and signal to your body that it’s safe.
Key Takeaways
- Cortisol is your body’s main stress hormone, and when it stays high for too long, it can lead to belly fat, cravings, and disrupted sleep.
- Simple lifestyle changes make a big difference: Regular sunlight exposure, a consistent sleep schedule, and balanced meals can reset your cortisol rhythm.
- Exercise smartly: Prioritise walking, resistance training, and recovery over high-intensity workouts.
- Support your liver: Lemon water, choline-rich foods, and liver-supporting herbs help clear excess cortisol.
- Relaxation is vital: Deep breathing, mindfulness, time in nature, and laughter are proven ways to lower cortisol significantly.
Final Thoughts
Stress is an inevitable part of modern life, but by understanding how cortisol works, you can take control of your health and metabolism. These five strategies don’t just target belly fat - they pave the way for better sleep, increased energy, and a more balanced lifestyle.
Incorporating these habits into your daily routine may require some adjustment, but the benefits are worth it. Remember, it’s not about perfection - it’s about consistency. Your body has an incredible capacity for healing and balance when provided with the right conditions. Now’s the time to create those conditions and thrive.
Source: "Give Me 18 Minutes, I’ll Show You How to Lower Cortisol and Burn Fat!" - Dr. Livingood, YouTube, Aug 9, 2025 - https://www.youtube.com/watch?v=30dL_QJB850
Use: Embedded for reference. Brief quotes used for commentary/review.
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What is IMPOSSIBREW®?
IMPOSSIBREW® is a pioneering non-alcoholic beer brand based in the UK that aims to create the world's most complete alcohol alternative using patent-pending technology.
Founded by Mark Wong in 2021 and working with some of the world's best professors, scientists and expert brewers, IMPOSSIBREW® specialises in expertly crafted non-alcoholic beers designed to match full ABV beers in both taste and feeling.
Product Range
IMPOSSIBREW® offers a range of enhanced non-alcoholic beers, including:
- Enhanced Lager (0.5% ABV)
- Enhanced Pale Ale (0.5% ABV)
- Limited Editions (Seasonal)
Key Benefits
The key feature that sets IMPOSSIBREW® apart is its proprietary "Social Blend™" - a combination of active botanical ingredients and nootropics using patent-pending technology* designed to recreate the relaxing effects of alcohol without the negative side effects.
Along with record-breaking quality flavour that comes from a unique process without removing alcohol.
Social Blend™ Ingredients
Developed with leading scientists in top UK universities, Social Blend™ includes:
- L-Theanine
- Ashwaghanda
- Soluble Plant Fibres
- Vitamin B1
- Various Plant Extracts.
These ingredients are chosen for their potential to boost serotonin, promote relaxation, and create a calming effect similar to the "one or two pint feeling" without hangovers.
See more details on our very own research paper, with over 1,000 participants:
- More than 70% said they felt relaxed after consuming IMPOSSIBREW®.
- 88% have reduced alcohol consumption since discovering IMPOSSIBREW®.
- 95% have told a friend about IMPOSSIBREW® after trying.
- 3/4 say that IMPOSSIBREW® is "the most complete alcohol alternative currently available on the market today".
Recognition
IMPOSSIBREW® has received several notable achievements:
- Featured on BBC's Dragons' Den
- Awarded the first and only Gold Medal in the No/Low beer category from the London Beer Competition
- Received multiple industry Gold awards in categories against Full-ABV beers
- Most followed No/Low Alcohol brand on TikTok globally.
Mission and Vision
IMPOSSIBREW® is on a mission to redefine non-alcoholic drinking by creating better-than-alcohol alternatives for those who love beer but want to avoid the health risks associated with alcohol consumption.
The company aims to become the global leading alcohol alternative brand, focusing on helping people transition to a healthier mode of relaxation without the traditional issues and side effects of alcohol.
Production and Ingredients
IMPOSSIBREW® combines traditional brewing methods with their proprietary Social Blend™ along with patent-pending technology*
The beers are made with traditional brewing ingredients such as water, malted barley, wheat, hops, and yeast, in addition to the Social Blend™ components - leveraging their unique cryogenic fermentation process, which means no alcohol is ever removed from the product - ensuring the most authentic quality taste you've come to expect.
Who is it for?
IMPOSSIBREW® caters to consumers who:
- Are busy professionals and parents who would like to unwind with a drink but don't want the hangovers.
- Enjoy the taste and relaxing experience of beer
- Are looking for healthier alternatives to alcohol, with lower calories, carbs and sugar
- Want to avoid hangovers and other negative effects of alcohol consumption
- Are interested in functional beverages with potential mood-enhancing properties
By offering a unique product that aims to replicate both the taste and feeling of alcoholic beer, IMPOSSIBREW® is positioning itself at the forefront of the growing non-alcoholic beverage market.
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Give it a try today with our Welcome Bundle and get 2 Free Beers with your first purchase. Get it delivered straight to your door, risk-free with our 30-day money-back guarantee.
We hope you enjoy them as much as we do and we can't wait for you to try.
*Patent pending in the UK under application number GB2415685.3
How does 'Social Blend™' work?
Social Blend™ is our proprietary alcohol alternative made from a blend of science-backed ingredients using patent-pending technology*.
Designed to replicate the sensory and social relaxing experience of drinking, minus the headaches (and bad decisions).
Developed with Dr Paul Chazot, Bioscience Professor and Chair of Pharmacology at Durham University.
Key Components and Mechanisms
- L-Theanine:
- Ashwagandha Root:
- Vitamin B1 (Thiamine):
- Various nootropic herbs:
Benefits
- Relaxation: The blend promotes a state of relaxation without the sedative effects typically associated with alcohol.
- Mental Calm: By boosting alpha brain waves and serotonin levels, it helps maintain a calm and focused mental state.
- Stress Relief: The combination of L-Theanine, Ashwagandha, and Vitamin B1 helps mitigate stress and anxiety.
- Mood Enhancement: The inclusion these ingredients and other botanicals supports mood regulation and overall positive outlook.
IMPOSSIBREW®'s Social Blend™ is a carefully crafted combination of nootropic and adaptogenic ingredients designed to offer a relaxing and mood-enhancing experience without the drawbacks of alcohol. It leverages the natural properties of its components to promote relaxation, reduce stress, and enhance mood, making it a unique alternative to traditional alcoholic beverages.
(Read our latest research paper here)
*Patent pending in the UK under application number GB2415685.3
Do you ship overseas?
We ship to the UK Mainland for free when you spend over £35
We aim to expand internationally soon - stay tuned!
If you have any queries, feel free to email: hello(@)impossibrew.co.uk
How long will it take to get my orders?
For UK mainland deliveries, normal orders processed here will take 1-3 business days to arrive, with an optional upgrade to Next Day Delivery available (12pm cut-off).
Delivery details will be provided in your confirmation email.
How is 0.5% ABV alcohol-free?
Yes, we know it's confusing. Isn't 0.5% ABV still alcoholic? Officially, 0.5% ABV is classified as Dealcoholised.
- In fact, most things we consume daily have more than 0.5% ABV
- Burger Rolls - 1.2% ABV
- Orange Juice - 0.5% ABV
- Ripe Banana - 0.5% ABV
After more than 2 years of research, we've found that the 0.5% ABV from our natural brewing process significantly increases both flavour and mouthfeel - without spiking your blood alcohol level (BAC).
Is it really gluten-free?
Yes, IMPOSSIBREW® Enhanced Lager is gluten-free. Even though it contains wheat and barley, our beers have been third-party tested to contain less than 10 parts per million (PPM) of gluten, which meets the criteria to be listed as, and labeled gluten-free.
Does it have alcohol tax?
No. While it is true that our beers don't contain alcohol, and thus don't incur UK alcohol duty, we'd like to highlight some factors here that might be helpful in reflecting the value we provide.
- One-to-One Brewing Process: At IMPOSSIBREW, we take pride in our unique brewing techniques. Unlike other non-alcoholic beers, our products are never diluted, watered-down, or have their alcohol content removed - and some even dilute their alcoholic beers up to 5x. This means that our brewing process involves the same level of craftsmanship, time, and resources as a traditional craft beer, resulting in comparable production costs.
- Effective Nootropics: In our commitment to creating the most relaxing non-alcoholic beers, we utilise only the highest quality nootropics as our active ingredients, in safe and effectives dosages. At current alcohol tax rates for a 5% ABV beer, the cost of our nootropics more than double that. Instead of contributing the amounts as tax, why not have it contribute to the product quality itself?
- Small Scale Brewing: Currently, we operate on a smaller scale, which makes us less competitive than large, commercial brewers (often +10,000x our brewing size). As a growing business, we are passionate about our mission to create unique, high-quality non-alcoholic experiences, and we truly appreciate your support. As we continue to grow and expand our production capabilities, we look forward to passing on even more savings to our valued community!
At IMPOSSIBREW, we prioritise offering our customers an enhanced, premium, non-alcoholic beer experience by combining innovative brewing techniques, quality active nootropic ingredients, and award-winning taste. While our pricing may differ from other non-alcoholic competitors, we believe that the value proposition and unique experience our beers provide are well worth it.
At the end of the day, tasting is believing. So give it a try and let us know what you think - risk-free with our IMPOSSIBREW® Guarantee.
Who shouldn't drink IMPOSSIBREW®?
It is not recommended for pregnant or breastfeeding women, those with certain medical conditions like GI disorders or hypertension, or individuals taking specific medications such as antidepressants or blood thinners. If you fall into any of these categories, it's best to consult with your doctor first.
Ashwagandha can lead to overstimulation (i.e. restlessness) if taken alongside thyroid medication.
What is your philosophy?
For thousands of years, we had only one way to unwind together. One way to let our guards down. One way to bridge the gap between who we are and who we are with others.
Not because it was perfect. But because it was all we had.
We decided that wasn't good enough.
We exist because we believe in a world where social connection doesn't demand compromise.
Where being present with others doesn't mean being absent from yourself. Where letting go doesn't mean losing control.This isn't about removing alcohol. This is about something better.
Our Social Blend™ technology isn't an accident. It's the result of questioning everything we thought we knew about social drinking. About working with scientists to understand what we're really seeking in these moments of connection. About daring to imagine something that wasn't possible before.
We believe the greatest innovations don't just solve problems - they change how we live. They make us question why we ever settled for less.
That's what we're building. Not just a drink, but a new way forward. A future where social connection comes without compromise. Where tradition meets innovation. Where science meets ritual.
This is the future of social drinking.
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