The Impact of Cortisol on Weight Loss: Insights from Experts

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If you rely on social media for advice, you might think cortisol is to blame for hindering your fitness and weight loss goals.

And if you could just get your cortisol levels to where they need to be, everything else will fall into place — right?

Young sporty man enjoys jogging

Young sporty man enjoys jogging

inesbazdar/Adobe Stock

Chronic stress can impact your health, but there is a simple activity that can help. According to Britni Vincent, a registered and licensed dietitian in St. Paul, Minnesota, managing your health is more complex than just regulating one hormone.

Dr. Charlotte Hodges, chair of the surgery department at White Rock Medical Center in Dallas, explained that cortisol can impact weight retention, insulin production, and food cravings. However, she emphasized that cortisol is just one of many factors that affect weight.

In addition to cortisol, Dr. Hodges noted that factors like environment, behavior, gut bacteria, and genes also have significant influences on weight.

But cortisol is an important hormone that affects many things in the body, and it might be time to get to know it better.

What is cortisol?

Cortisol is the body's main stress hormone, as stated by the Mayo Clinic. It helps increase blood sugar levels, improves the brain's glucose usage, and releases more substances for tissue repair while reducing functions that could be harmful in a fight-or-flight scenario.

According to Hodges, cortisol allows the body to quickly access energy during stressful situations. When faced with a challenge while working, various bodily processes are influenced by cortisol. This hormone can enhance mental alertness and increase wakefulness.

Dana Santas exhibiting the PMR practice.

Dana Santas exhibiting the PMR practice.

Aaron Lockwood/Courtesy of Dana Santas

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Vincent explained that the hormone is crucial for our daily functioning. She mentioned that it has a reverse connection with melatonin, starting our day and decreasing at night to help us sleep.

According to Vincent, cortisol follows a specific biorhythm to assist us in managing daily tasks and coping with stress. However, issues may arise if we have excessive or insufficient amounts of cortisol, or if it is at the wrong levels at the wrong times.

Vincent explained that an excess of cortisol in the body can result in the accumulation of belly fat. When cortisol levels rise, blood sugar levels also increase. This leads to the pancreas releasing more insulin to regulate the blood sugar.

Furthermore, Vincent pointed out that cortisol can directly contribute to weight gain. Additionally, the increased insulin production can further add to weight gain. She also highlighted that high stress levels and elevated cortisol production can cause muscle breakdown.

How can we tell if our cortisol levels are imbalanced?

Lab tests are available to assess cortisol levels, but they are typically administered to individuals with a known cortisol-related condition, according to Vincent.

A woman drinks a cup of tea at home

A woman drinks a cup of tea at home

Cookie Studio/Adobe Stock

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Most people don't need to worry too much about their cortisol levels. According to Hodges, a slight increase in cortisol levels is not a cause for alarm and doesn't require specialized treatment. It's still a good idea to schedule regular checkups with a primary care doctor to stay on top of your health.

Vincent also points out that while you may not need to monitor your cortisol levels closely, your behavior can influence them. It's important to be mindful of how your lifestyle choices and habits can affect your body's stress response.

Vincent mentioned that there are certain psychological stressors related to work, relationships, and difficult events. Additionally, daily activities such as eating excessive sugar or processed carbohydrates, lack of sleep, and consuming too much caffeine can also impact our cortisol levels.

Vincent explained that our body reacts to stress in the same way whether it's from eating sugar or facing a work deadline. This means that our body's response remains consistent regardless of the source of stress.

Have you ever wondered if your workout is affecting your cortisol levels?

Some fitness influencers on social media have suggested avoiding high-intensity workouts to keep cortisol levels low. However, Vincent and Hodges do not believe there is enough solid evidence to support this claim.

According to Vincent, high-intensity exercises or endurance workouts could potentially increase cortisol levels, especially for individuals who are not getting enough sleep, experiencing stress, or consuming excessive amounts of sugar. On the other hand, individuals who effectively manage their stress may not experience the same cortisol response.

If you're looking to add more exercise into your routine, it's important to find workouts that you enjoy and that keep you motivated, according to Hodges.

She also mentioned, "I believe that high-intensity workouts won't necessarily increase your cortisol levels. If that's the type of exercise that motivates you to stay active, then go for it!"

If you haven’t been very active, Hodges suggests starting with a walk outside. She recommends taking a 10-minute walk, emphasizing that it's better to start slow. This will not only help you get some exercise but also give you a chance to relax and clear your mind if you're feeling stressed.

How to get your cortisol levels where they should be

If cortisol is something you should be aware of but don’t necessarily need to monitor too closely, what can you do to optimize your levels?

Vincent suggests to clients to prioritize addressing stressors within their control. She also advises ensuring a minimum of 7 ½ hours of quality sleep.

To improve your sleep, it is advised by experts to follow a regular sleep schedule, establish a relaxing bedtime routine, switch off electronic devices before bedtime, and maintain a cool, dark bedroom environment.

Shot of an attractive young woman sleeping in her bed in the morning at home

Shot of an attractive young woman sleeping in her bed in the morning at home

Adene Sanchez/E+/Getty Images

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According to sleep specialist Dr. Raj Dasgupta, an associate professor at the University of Southern California’s Keck School of Medicine, it's not just about the quality and quantity of sleep, but also the regularity of getting the same good sleep night after night.

Vincent suggests prioritizing whole, unprocessed foods and reducing intake of processed foods and sugars.

She explains, "I have seen that when people switch to a diet consisting of whole, real foods, they experience reduced anxiety, improved sleep, increased energy levels, and overall happiness. This enables them to cope better with other sources of stress in their lives."

Taking care of your mental health is important, according to Hodges. She suggests activities such as journaling, meditation, prayer, or spending time in nature. It's easy to forget to prioritize mental health, she added.

Hodges questioned why people can schedule 30 to 40 minutes for a manicure but struggle to find just 10 minutes for a simple walk.

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Editor's P/S:

The article sheds light on the complex interplay between stress, cortisol, and overall health. It emphasizes that while cortisol is a crucial hormone, it is not solely responsible for weight management or fitness goals. A holistic approach is necessary, considering factors such as environment, behavior, gut bacteria, and genetics. Managing stress effectively through techniques like progressive muscle relaxation, addressing psychological stressors, and prioritizing sleep can positively impact cortisol levels and overall well-being.

Additionally, the article debunks the misconception that high-intensity workouts necessarily lead to elevated cortisol levels. It suggests that individuals who effectively manage stress may not experience significant cortisol responses to exercise. However, it is important to find enjoyable and motivating workouts that align with one's fitness goals. By adopting a balanced lifestyle that encompasses nutrition, sleep, stress management, and mental health, individuals can optimize their cortisol levels and promote overall health and wellness.