Cortisol is a steroid hormone produced by glands located above the kidneys: the adrenal glands.
During an increased need for energy, it allows the release of sugar into the bloodstream from reserves. It also contributes to the metabolism of fats and proteins.
Its secretion varies throughout the day following a fixed circadian rhythm: it is highest in the morning, with a peak around 8 AM before decreasing.
Why is it called the stress hormone? In response to a stressful situation, our body increases its production of cortisol, allowing us to withstand it both physically and mentally.
A normal cortisol level is not associated with weight gain. However, chronic stress and long-term elevated cortisol can disrupt various mechanisms and lead to weight gain.
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Too much cortisol disrupts body composition
During a sustained elevation of cortisol, our body tends to replenish its fat reserves to meet the constant demand of this hormone, which, in turn, mobilizes them. This process has the following direct consequence on the body:
- an increase in our abdominal and visceral fat mass, as shown by this study
- a weakening of muscle rebuilding that is no longer a priority, as revealed by this publication
In addition, excess cortisol blocks insulin secretion in order to keep blood sugar levels high.
Result? We gradually develop a insulin resistance and metabolic diseases.
High cortisol levels increase feelings of hunger
An increase in cortisol causes an increase in ghrelin production, the hunger hormone.
With our feeling of hunger constantly present, the risk of snacking is higher than usual… And in larger quantities!
Broccoli and lean meat? We rarely turn to healthy foods when we have a craving. Tubs of ice cream, chips and other fatty or sugary foods are generally much more tempting.
The calorie counter skyrockets without the intake of essential nutrients, resulting in a caloric overload and therefore weight gain.
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My tips for lowering cortisol levels and losing weight
In addition to potentially causing weight gain, excess cortisol increases the risks of cardiovascular disease (high blood pressure, heart attack), as well as metabolic disorders.
But don’t panic, we can implement actions aimed at reducing stress, regulate our cortisol levels and limit its harmful effects on the body. Here are 5 habits I recommend adopting long-term:
- engage in physical activity
- adopt a varied and balanced diet
- practice relaxation exercises such as mindfulness meditation or cardiac coherence breathing
- improve your sleep by going to bed earlier, reducing screen time before sleeping, and avoiding heavy meals and stimulating beverages several hours before bedtime (especially tea and coffee)
- take breaks at work and avoid overloading your days
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