Cortisol and increased weight gain

High performers often have high cortisol levels due to the nature of their activities and the stress associated with high achievement. In the context of those that I work closely with, this applies to:

✅ Business owners
✅ Executives
✅ Corporate professionals

Here are some reasons why high cortisol levels may occur:

➡ Chronic Stress: High performers, whether in professional, academic, or athletic fields, often operate under significant pressure to meet goals and maintain their performance. This constant stress can lead to elevated cortisol levels.

➡ Demanding Schedules: The rigorous schedules and workloads that high performers manage can lead to physical and mental strain, resulting in higher cortisol production as the body responds to these demands.

➡ Perfectionism and High Standards: Many high achievers set very high standards for themselves, often leading to self-imposed stress. The drive to excel and avoid failure can keep their stress levels, and consequently their cortisol levels, elevated.

➡ Competitive Environments: High performers frequently work in competitive environments where they must consistently prove themselves. This competition can be a significant source of stress, contributing to higher cortisol levels.

➡ Lack of Rest and Recovery Time: High achievers may not prioritize rest and recovery, which are essential for managing stress and cortisol levels. Continuous work without adequate downtime can keep cortisol levels high.

➡ Physiological Response to Performance: Engaging in activities that require intense focus and energy can naturally elevate cortisol as part of the body's "fight or flight" response, providing the necessary alertness and readiness.

While high cortisol can help in short-term situations by increasing energy and alertness, chronically high levels of cortisol can cause weakened immune function, weight gain, and increased risk of chronic diseases.

Let’s talk about Cortisol and Weight Gain

As this is usually one of the biggest questions I get in private practice.

Cortisol, as a "stress hormone," can contribute to weight gain and the accumulation of body fat through several mechanisms:

1.       Increased Appetite and Cravings:

Cortisol can increase appetite, especially for high-calorie foods, leading to overeating. Sometimes referred to as "stress eating”, this tends to make you crave foods high in sugar, fat, and salt, which are calorie-dense and can lead to weight gain.

2.       Fat Storage:

Elevated cortisol levels can lead to increased fat storage, particularly in the abdominal area, through various mechanisms (e.g., hormonal influence on fat distribution, insulin resistance, reduced fat breakdown etc.). Typically converted into visceral fat, which is metabolically active and linked to various health problems such as insulin resistance, type 2 diabetes, and cardiovascular diseases.

3.       Impact on Metabolism:

Chronic stress and elevated cortisol levels may slow down metabolism, making it harder to burn calories efficiently. This can contribute to weight gain over time.

4.       Blood Sugar Regulation:

Cortisol plays a role in maintaining blood sugar levels. High cortisol levels can lead to increased glucose production in the liver, higher blood sugar levels, and an increased risk of insulin resistance. Insulin resistance can cause the body to store more fat.

5.       Impact on Sleep:

High cortisol levels, especially in the evening, can interfere with sleep. Poor sleep quality and insufficient sleep are associated with weight gain and obesity. Sleep deprivation can also disrupt other hormones related to hunger and satiety, such as ghrelin and leptin, leading to increased appetite and food intake.

6.       Muscle Breakdown:

Cortisol can promote the breakdown of muscle tissue to provide glucose to the body during stress. Since muscle tissue burns more calories than fat, loss of muscle mass can decrease overall metabolic rate, making it easier to gain weight.

7.       Stress and Behaviour:

Chronic stress can lead to behavioural changes that contribute to weight gain, such as reduced physical activity and increased consumption of comfort foods.

In Summary

Cortisol can contribute to weight gain through its effects on the 7 areas noted above.

Managing stress through lifestyle changes, such as regular physical activity, adequate sleep, mindfulness practices, and a balanced diet, can help mitigate the impact of cortisol on weight.

What can mitigate elevated levels of cortisol for high performers, is to find effective stress management strategies, such as regular physical activity, mindfulness practices, adequate sleep, and healthy social interactions, to mitigate the impact of cortisol on weight.

As a high performer, you likely have health goals that for many reasons have fallen to the wayside due to stress, work, social and family obligations and perhaps even injury recovery. Let me coach you to reach your goal, lose the weight and still enjoy a fulfilling lifestyle 🏆