The Cortisol Catch: Stress, Weight Gain, & Your Way Out

Are your worries working their way to your waistline? Is your panic adding pounds? Then let’s 👏 talk 👏 about 👏 CORTISOL! 👏

Cortisol: The “Stress” (And More!) Hormone

Cortisol - commonly called the “stress” hormone - is a steroid hormone produced in and released by your adrenal glands. It’s involved in MANY biological processes, including regulating metabolism, blood sugar, and blood pressure; reducing inflammation; controlling your sleep-wake cycle; and even assisting with memory and moderating mood. However, it’s most famous for its starring role in your body’s stress response.

Cortisol is your lifeline in fight-or-flight moments. When life tosses you into a stress-filled moment, Cortisol is there, springing into action. Think “fight or flight”: a saber-toothed tiger pounces your way, triggering the release of Cortisol (and other hormones) to help you respond quickly and effectively to the threat. It quickens your pulse, heightens your senses, and primes your muscles with glucose: the ultimate fuel for a swift response to danger. This is all part of a primal reaction, an evolutionary masterpiece that's been keeping us safe since our cave-dwelling days.

Cortisol works FOR you when its circulating at optimal levels in your body . . . but too much or too little of it in your system, especially for prolonged periods of time, can lead to a host of mental and physical health issues.

The (Oh-So-Vicious) Stress/Anxiety Cycle

Stressors are the things that happen to you that initiate a physiological stress response in your body and create feelings of worry and/or tension in your mind (#stress).

Stressors come into your life from two sources - external and internal - with varying degrees of acuteness and intensity. External sources can range from a too-long to-do list to a high-priority deadline at work to the ongoing care or death of a loved one. Internal sources include any imbalances, illnesses, or injuries in/to the body that impact your functionality and challenge how you feel physically and mentally.

When a task, an event, or an experience you perceive as a stressor appears, Cortisol steps in to save the day. However, when your Cortisol levels stay too high too long due to consistent exposure to multiple stressors - hello, everyday life in 2023! - it can lead to several negative health effects such as anxiety, depression, insomnia, fatigue, weakened immunity, and drumroll, please . . . unwanted weight gain.

We call this the (oh-so-vicious) Stress/Anxiety Cycle: consistent exposure to stressors creates a chronic stress response. A chronic stress response taxes your body, creating hormonal and other imbalances (i.e., more internal stressors). This leads to you feeling more stressed and less able to physically and mentally handle . . . STRESS!

The Heavy Truth

When your brain thinks you’re in danger, it seeks quick sources of energy to help you survive. When Cortisol is released into your body in preparation for “fight or flight,” it triggers cravings for high-fat and high-sugar foods to use as readily available fuel. Your appetite goes up, BUT your metabolism slows down because your body wants to conserve as much of that energy as possible (which = holding on to calories).

From an evolutionary perspective, a high-fat, high-sugar snack would have been a vital tool for escaping predators or enduring harsh conditions. But in today’s world, this mechanism doesn’t always serve us well. Think waking up, getting the family ready, and a navigating a long commute just to find your afternoon work deadline has been moved up to NOW. That break-room doughnut suddenly feels a lot more tempting, doesn’t it?

But while one doughnut won’t destroy you, constant stress (which begets feeling MORE stressed) and its impact on your appetite, cravings, and metabolism can lead to significant weight gain over time. Cortisol also influences where your body stores fat. Research links high Cortisol levels with increased storage of abdominal fat, the visceral fat that is linked to debilitating disorders such as heart disease and diabetes. #StressBelly is very real, and its negative effects reach far beyond how well you fit into your jeans.

The Bright Side

THE GOOD NEWS: Cortisol itself isn’t a problem, only the imbalance of too much or too little circulating in your system for too long. In fact, when Cortisol is doing its job effectively, it actually aids in weight management and is a key contributor to your metabolic health.

One way Cortisol does this is by promoting the breakdown of proteins into amino acids, which are then converted by the liver into glucose to provide your cells with a constant source of energy and help regulate your blood sugar levels (a process known as gluceoneogenesis). Cortisol also aids in the mobilization of fat from storage sites (#StressBelly!) and relocates it to tissues like your muscles where it can be used for energy.

In the right amounts, Cortisol is most definitely your friend - so how do you find the (not-craving-something) sweet spot?

Your Way Out

There are several ways to naturally optimize Cortisol levels and shed those unwanted pounds, and today we’re going to focus on the BIG FIVE: diet, exercise, stress management, sleep, and supplementation.

1. Diet: A low-carb, high-protein diet based on nutrient-dense, satiating foods is your best bet for optimizing Cortisol production and circulation. By prioritizing protein and minimizing carbohydrates, you can experience greater feelings of fullness, reduced cravings, and stable blood sugar levels throughout the day. This is important because large fluctuations in blood sugar can trigger Cortisol release to regulate glucose levels. Additionally, focusing on nutrient-dense foods such as meat, fish, and eggs not only gives you all the vitamins and minerals you need for hormonal health, eliminating sugary items, seed oils, and processed carbohydrates further stabilizes blood sugar and reduces inflammation in the body.

2. Exercise: While intense or prolonged exercise can temporarily elevate your Cortisol levels, regular moderate-intensity exercise has been shown to improve the body’s stress response and promote a healthy Cortisol rhythm. Exercise also boosts your Endorphin levels, which in turn boosts your mood and counteracts Cortisol spikes.

3. Stress Management: Incorporating effective stress management techniques into your routine is essential for regulating Cortisol levels. Engaging in activities such as mindfulness, meditation, deep breathing exercises, or yoga can help reduce stress and promote relaxation. Even if it feels like an extra to-do on your list, a dedicated stress management practice will pay you back in both how you feel and look, and by implementing one or more of these practices, you can improve your body's ability to respond to stressors effectively.

4. Sleep: Quality sleep is critical for hormone regulation, including Cortisol. Aim for 7-9 hours of quality sleep per night, make your sleep environment as calm and relaxing as possible, avoid screens before bedtime, and establish a regular sleep schedule.

5. Supplementation: If you need a little extra help managing your Cortisol levels (and your waistline), there are a few tools you can add to your toolkit.

• A-Drenal by RLC Labs: This comprehensive formulation of organic adrenal tissue and adaptogenic herbs is specifically designed to support your adrenal glands, which are responsible for the production and release of Cortisol.

• Magnesium Glycinate: Magnesium is good for everyone, always. The Glycinated form is known for its high bioavailability and excellent absorption. Adequate levels of magnesium help prevent excess Cortisol from circulating in your system, which can have a calming effect on your nerves and promote relaxation. Additionally, magnesium plays a role in promoting quality sleep, allowing you to achieve that great night’s sleep.

• L-Theanine: An amino acid primarily found in green tea, L-Theanine has been shown to have a calming and relaxing effect on the mind and body. Research suggests that L-Theanine can naturally lower Cortisol levels by reducing the activity of the enzyme responsible for Cortisol production. Ingesting L-Theanine has been shown to lead to a decrease in Cortisol levels within approximately 20 minutes.

And there you have it! Cortisol may play a starring role in your stress response, but by utilizing the BIG FIVE, your can navigate its effects, shed those unwanted pounds, and go forward feeling and looking your best. So eat, move, breathe, sleep, and supplement your way to your goals!