Show Notes
If you feel exhausted all day but suddenly wide awake at night, you're not broken—your stress hormones may be running on the wrong schedule. In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack the "wired and tired" pattern through the lens of cortisol rhythm, nervous system regulation, and blood sugar stability—and share simple, realistic ways to reset your body so sleep comes easier and mornings feel better. You'll learn how chronic stress can keep your body in "high alert," why cortisol should naturally rise in the morning and fall at night, and how common habits like skipping meals, late caffeine, and high-intensity workouts can unintentionally worsen sleep, anxiety, and nighttime cravings. Plus, you'll get practical strategies you can start today—without a complicated protocol. In this episode, we cover: What "wired but tired" really means (and why it's so common) Cortisol and circadian rhythm: why your body can't shut off at night The link between blood sugar swings and nighttime wake-ups/cravings Why skipping meals can increase adrenaline and disrupt sleep A simple caffeine curfew that supports deeper sleep Why "more HIIT" can backfire in high-stress seasons Morning light exposure and routines that help reset your rhythm Boundaries around screens, work, and mental load that protect your nervous system How connection, laughter, and even cuddling a pet can lower stress If you've been trying to fix sleep with more effort—this episode will help you zoom out, calm down, and rebuild your foundation. 🎧 Listen now on Apple Podcasts, Spotify, or YouTube. If this hit home, share it with a friend who's "tired all day, awake at night," and leave a review—it helps more women find the show.
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