Cortisol: Stress and Your Weight Loss Journey

Weight loss is a complex process. 

Although there are things that work (fasting, Ketogenic diet, for example), it’s not always as straightforward as that. 

There are many factors that can have an impact on weight loss, and cortisol is one of them.

Let’s look at that. 

What is cortisol? 

Cortisol is a steroid hormone (so many hormones!) produced by the adrenal glands. 

It has many jobs in the body, including:

• Regulating blood sugar and metabolism 

• Suppressing inflammation 

• Regulating blood pressure 

• Helps with the sleep/wake cycle 

But for the purpose of this article, we’re going to look at one of cortisol’s biggest jobs: responding to stress! 

Cortisol and stress

You might have heard cortisol referred to as “the stress hormone.”

That’s because when you experience stress (and there’s all kinds of stress), cortisol responds by helping your body get ready for “fight or flight.” 

In response to stress, cortisol pulls out all the stops. 

It stimulates the liver to release more glucose for energy. You’re going to need energy for your fight or flight! 

At the same time, cortisol increases blood pressure and heart rate so that it can get that energy to you quicker. 

It also increases muscle tension, and suppresses some other functions of the body, so that your energy can be focused on whatever the specific stressor is. 

Cortisol is trying to protect you. And it does a good job of it. 

The problem, though, when it comes to weight loss, is that cortisol also tells your body to store fat. 

Storing fat or burning it? 

To burn fat, you need to be able to tap into stored fat for energy. 

That’s why we fast, or take up a Ketogenic lifestyle, because it allows us to switch from burning glucose to burning fat. 

But when cortisol goes up, the body enters a fat storage mode. 

It’s part of “getting you ready for fight or flight”. 

Basically, the body thinks there’s a threat, and you might need some stored fat later. 

And what’s more, cortisol also slows metabolism and increases hunger and cravings.

Trying to lose fat when cortisol is constantly high is struggling against your own body, instead of working with it. 

What kinds of things raise cortisol?

Cortisol is a response to stress. But again, there are many things that the body can perceive as stress. 

Psychological or Emotional Stress 

Work or financial issues, relationship problems, depression or anxiety, grief, illness, big life changes …

Anything that causes you continued emotional distress can keep your cortisol levels raised. 

If you can, get rid of things that are causing you too much emotional stress.

And if you can’t, at least find ways of dealing with it. 

Deep breathing or meditation, walks in nature, naps, soaking in a warm bath … anything that relaxes you. 

Sleep 

Cortisol plays a role in the body’s natural sleep/wake cycle. 

When this gets disrupted, cortisol levels can stay higher than normal. 

Most people need at least seven hours of quality sleep per day. 

Excessive or Strenuous Exercise 

Physical activity is good, but strenuous or excessive exercise can stress the body too much and keep cortisol levels high, especially if you are obese. 

Gentle exercise is better if you’re trying to keep cortisol down.  Walking is perfect! 

Dieting 

Restricting calories can put the body in that “fight or flight” mode. 

Even fasting is a stressor on the body, although it is a good stressor. 

If you suspect that you are having an issue with cortisol, don’t do anything that might be too demanding. 

If you fast (highly recommended), and you find that Extended Fasting isn’t working for you, try some Intermittent Fasting with longer eating windows. 

Don’t be fooled into thinking that Extended Fasting is somehow superior to Intermittent - any fasting is good fasting. 

Menopause

The physical and emotional changes that come along with menopause can contribute to higher cortisol levels. 

Hormone Replacement Therapy can help but it is important that you speak to your doctor to see if this might be an option for you as there are pros and cons to this treatment depending upon your medical history. 

Bottom line

Cortisol is supposed to help you in times of stress. 

But like anything else, too much can be problematic. 

Managing your stress can keep cortisol levels normal so that it doesn’t interfere with your weight loss journey.