Is cortisol the secret to unlocking weight loss?

Have you ever found yourself struggling to lose weight despite eating healthy and sticking to your exercise routine?

You’re not alone—and it turns out that there might be a hidden culprit at play: a hormone often overlooked, but one that I think wreaks more havoc than we realise. And no, it’s not insulin this time!

It is in fact Cortisol: the stress hormone.

We hear a lot about food, exercise, and metabolism when it comes to weight loss, but cortisol often gets overlooked, even though it plays a HUGE role in how our bodies manage weight.

So, what exactly is cortisol, and why is it such a big deal? Let’s dive into what cortisol does, how it can lead to weight gain, and more importantly, how understanding it could be the missing link to achieving your weight-loss goals.

Why Cortisol Is So Important?

Cortisol is a hormone produced by your adrenal glands, and it’s absolutely essential for your health. It helps regulate important functions like blood pressure, blood sugar, and how your body uses carbohydrates, fats, and proteins for energy. Cortisol also plays a key role in managing your sleep-wake cycle and helps you respond to stress.

In normal amounts, cortisol is helpful. It’s what gets you moving in the morning and helps you handle daily challenges. But when your body is constantly stressed—whether it’s due to work, finances, relationship struggles, or even just juggling too much—cortisol can go into overdrive. And when that happens, it can lead to weight gain, particularly around your midsection.

How Cortisol Contributes to Weight Gain

Here’s where cortisol can really throw a wrench in your weight loss efforts: when you’re stressed, your body releases cortisol to prepare you for action. This worked great for our ancestors, who needed a burst of energy to outrun predators. But in today’s world, our stressors are often psychological, like deadlines, social pressure, or everyday anxieties. And instead of using that extra energy to physically escape danger, we might just be sitting at a desk, stuck in traffic, or lying awake in bed.

When cortisol levels stay elevated for too long, a few things happen that can directly affect your weight:

1. Increased cravings for comfort foods: Cortisol makes your body crave sugary, fatty foods because these provide quick energy. The exact combination that leads to weight gain. Ever noticed how you reach for chocolate or crips when you’re stressed?

2. Increased Fat Storage: Cortisol can trigger fat storage, particularly around your belly (also known as visceral fat). This type of fat isn’t just hard to lose—it’s also linked to higher risks of conditions like heart disease and diabetes.

3. Slower Metabolism: Chronically high cortisol levels can actually slow down your metabolism, meaning you burn fewer calories at rest. So even if you’re sticking to a healthy eating plan, you might not see the results you expect.

4. Muscle Breakdown: Cortisol can lead to the breakdown of muscle tissue over time. Since muscle is more metabolically active than fat (meaning it burns more calories), losing muscle can make it even harder to shed pounds.

Why is Cortisol often overlooked?

So, why is cortisol so often overlooked when we talk about weight loss? It’s easy to think that losing weight is all about “eat less, move more,” but if your cortisol levels are high, it can be a huge barrier to your progress—even if you’re doing everything else right.

And I can’t emphasise this enough. As a GP, I see Cortisol underlying most of the chronic illnesses I see. This is no exaggeration.

And for those with type 2 Diabetes it is epidemic.

And here’s a fact you might find shocking:

People come for my help in The Lifestyle Clinic wanting advice on what to eat to keep the blood sugars low. But what I actually help them with is identifying and addressing chronic (sometimes low-level) stress. Because when we do this,  food choices automatically improve.

How to Manage Cortisol and Unlock Weight Loss

The good news? There are plenty of simple, everyday ways to reduce cortisol levels and help your body stop storing excess fat. Here’s how:

1. Get Moving (But Don’t Overdo It)

Exercise is one of the best ways to reduce stress and lower cortisol levels. The trick is finding the right balance—too much intense exercise can actually raise cortisol, while moderate exercise can help reduce it. Activities like walking, yoga, swimming, or even dancing can do wonders for lowering stress. Find something you enjoy so it doesn’t feel like a chore!

2. Prioritize Sleep 

Sleep is a major factor in controlling cortisol. When you’re sleep-deprived, your body produces more cortisol to compensate, which can make weight loss even harder. Aim for 7-9 hours of quality sleep each night, and try creating a relaxing bedtime routine to help you wind down.

3. Mind Your Mindfulness 

Mindfulness practices like meditation, deep breathing, or even journaling can help reduce stress and lower cortisol levels. You don’t need to dedicate hours to it—even just 5-10 minutes of mindfulness a day can make a huge difference. It sends a signal to your body that you’re safe and don’t need to stay in “fight or flight” mode.

4. Eat to Support Your Hormones 

Rather than focusing on strict restriction, try eating in a way that supports your body’s natural rhythms. Balanced meals mean avoiding any pre-packaged meals. Whilst I am usually an advocate of fasting; there are times when skipping meals or going too long without eating can actually raise cortisol, so find a balance.

5. Build in Relaxation Time

We live in a busy world, but finding time to relax is essential for keeping cortisol levels down. Whether it’s reading a book, taking a bath, or spending time with friends, make sure you have moments in your day where you can truly unwind.

6. Stay Connected 

Social connection is a natural stress-reliever, and spending time with friends, family, or loved ones can help lower cortisol levels. Even a phone call or a coffee date can do wonders for reducing stress.

Why Managing Cortisol Is a Long-Term Game

Managing cortisol isn’t about trying to eliminate stress altogether (which, let’s be real, isn’t possible). Instead, it’s about learning how to respond to stress in healthier ways. By consciously taking care of your mental and emotional well-being, you’re not just helping your stress levels—you’re giving your body the tools it needs to burn fat more efficiently and reach your weight-loss goals.

So, if you’ve been feeling stuck in your weight-loss journey, it might be time to look beyond calories and cardio and consider what’s going on with your cortisol levels.