Nurture Your Adrenals: The Key to Optimal Health and Weight

Lifestyle, Nutrition Advice
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Adrenal Support & Adrenal Fatigue Supplements

I know I go on and on about this topic…but I really am so passionate about it. I am now going into my 5th year of health study and one of the most important things I have learnt through my journey is that taking good care for your adrenal glands is key to finding optimal health, longevity, a good weight, contentment and happiness.


Jess’s motto: A rested body is a healthy body!


Quick recap…what are these adrenal things I go on about: They really may be the answer to all of your health concerns….


Adrenal glands (colloquially, kidney hats) are endocrine glands that sit at the top of the kidneys. They are chiefly responsible for releasing hormones in response to stresscore of the endocrine stress response system.

The adrenals are also involved in manufacturing numerous hormones; blood sugar regulation; the regulation of the body’s minerals; producing and maintaining the body’s energy levels in conjunction with the thyroid; and producing stress-monitoring hormones. Important roles huh?? Ill say!


Two of their most important hormones, adrenaline and cortisol, are responsible for the fight-or-flight response. Adrenaline deals primarily with short-term stress while cortisol is produced as a result of both acute and long-term stress. Prolonged stress, whether as a result of emotional, environmental or physical causes, is disastrous for the adrenals. Initially, it results in chronically elevated cortisol levels, resulting in weight gain (especially around the midsection) (This was me just a few years back!), blood sugar imbalances, thinning skin, muscle wasting, memory loss, high blood pressure, dizziness, hot flashes, night sweats, excessive facial hair, and other masculizing tendencies. 

Overworked adrenals eventually crash, leading to adrenal exhaustion, where the body is unable to maintain adequate adrenal hormone production.


Oh Oh!


And then you can say hello to extreme fatigue (Chronic Fatigue Syndrome), irritability, inability to concentrate, frustration, insomnia, addictions to either sweet or salty foods, allergies, nervousness, depression, anxiety, PMS, sensitivity to cold, diabetes and headaches…it is not fun! I was adrenally exhausted, and you may be too! Unfortunately I find that most women these days are- we are all dominated by our sympathetic nervous system- the flight and fight. I personally believe this is one of the main causes of weight problems.


So here are my top 10 tips to nourish your adrenals! Give this a go- you may see a real difference in your body.


  1. Schedule and commit to regular deep breathing exercises. 10-20 diaphragm breathes morning and night.
  2. With the guidance from a nutritionist/doc/herbalist start to take adrenal herbs/supplements (good quality). I recommend: Adrenal formula that contains Withania/Siberian Ginseg/Rhodiola/Licorice/Dandeloin leaves ( Australia- a fab adrenal support is Adrenoplex by Bioceutical or Ad health by Biomedica). I also recommend a B complex supplement + Vitamin C. These will all give lots of love and care to your adrenals! A possible liver supplement may help too!
  3. Learn to love restorative exercise- such as yoga/Pilates/qi gong/tai chi 2-4x/week- daily would be optimal.
  4. Spend a few minutes a daily in solitude (away from the phone/emails). This is a good time to write in your gratitude journal and be grateful for 5 things- this really relieves stress for a lot of people. Try it!
  5. Sleep-8 hours for rest and repair (and hormonal balance).
  6. Eat wholesome foods, please!- Yes I do believe in supplementation but of course we can nourish ourselves very much so through food. Rid your diet of the nasty 5: caffeine, alcohol (alcohol is not bringing good into your life), salt, soda and sugar! And say hello to good sources of protein, complex starch, nuts & seeds, Low GI fruits (berries are my fav) and lots and lots of dark greens ( they contain great amounts of B vitamins).
  7. Cut back on coffee. (I’m sorry!) Lets just focus on coffee here for a sec- those feeling exhausted and anxious, I know you think that cup of coffee will lift you up- but please believe me it wont- your body has enough adrenaline being pumped. I believe it is fine to have a coffee 1x/day but I would love it if you could cut it out for a week or two and see how you feel….you may start to realize you are calmer, sleep better and a nice person.
  8. Take a daily probiotic- when your gut is healed, health will naturally improve. This is something I recommend always!
  9. Meditate- meditation is essentially just brining awareness to your daily life- study after study has shown that meditation can drastically reduce stress. So invest in this!
  10.  Learn how to say NO…hmm you may be wondering where I am getting at with this one but this is a major cause of stress for people. I say ‘NO’ to social arrangements when I am feeling overwhelmed and instead I choose the time to lay low, read, walk or go for a massage. Your friends will be there for you – if you can’t go to that party then arrange to meet for a walk or some tea! Go to yoga together!


Quick note on fat burning: You may find my beliefs on this interesting: I believe, when your body is rested and calm- it feels safe to use fat as fuel. When you are stressed and tense, the body is so clever, it will hold onto the fat because it thinks it needs the fat for protection as it detects war/famine/hostile environment and fat is our number one protector. So I really believe that when we allow our body’s/nervous systems to recover and relax- we are better able to burn fat.


Now enjoy a calmer and happier life!




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.