How to lower cortisol levels to lose weight

• How to lower cortisol levels to lose weight
  • What is cortisol and why is it called the "stress hormone"?
  • When does cortisol become a metabolic problem?
  • Does cortisol always inhibit weight loss?
    • “Acute” cortisol vs. chronically elevated cortisol
    • Psychological stress, inflammatory stress, and metabolic stress
    • Water retention and apparent weight gain
    • Nervous hunger and cravings: The role of stress hormones
  • How to lower cortisol levels through diet
    • 1. Stabilize blood sugar
    • 2. Introduce the right carbohydrates
    • 3. Proteins and fats: Allies of satiety
    • 4. Important micronutrients for cortisol control
    • 5. Adaptogens and functional foods for weight loss
    • 6. Meal planning
  • What to avoid on a cortisol-lowering diet
  • Is it possible to exercise without raising cortisol levels?
    • Why does the situation worsen when you eat less and exercise more?
  • Sleep: another ally against cortisol
  • The role of dietary supplements in lowering cortisol levels

Are you struggling with persistent weight problems that simply won't go away despite consistent diet and exercise? Then the problem probably lies elsewhere, more precisely, in your body's cortisol levels .

But what exactly is cortisol ? How does it affect our bodies? Can it be controlled?

Don't worry, just keep reading and you'll get all the answers to these questions and even (more than) one solution to your weight problem.

What is cortisol and why is it called the "stress hormone"?

Cortisol is a hormone produced by the adrenal glands and plays a fundamental role in the body's response to external stimuli.

It is called the "stress hormone" because it becomes active whenever the body perceives an alarm situation , be it psychological stress, physical strain or a metabolic imbalance.

Under normal conditions , cortisol helps to mobilize energy , maintain stable blood sugar levels , and support vital functions during times of increased stress.

Its production follows a precise rhythm that is linked to the sleep-wake cycle: Cortisol levels are higher in the morning to promote waking and activation, and gradually decrease throughout the day to prepare the body for evening rest.

This balance depends on a finely tuned system involving the brain, adrenal glands, and hormonal signals. When this mechanism functions properly, cortisol supports metabolism without causing unwanted side effects.

When does cortisol become a metabolic problem?

Cortisol becomes problematic when its level remains permanently elevated and a useful and temporary response turns into a chronic condition.

The causes for this persistent increase often lie in prolonged stress , restrictive diets , excessive training , and insomnia. and glycemic imbalances . In these cases, the body interprets stress as a constant threat and keeps its defense mechanisms active.

One of the most significant consequences is the difficulty in losing weight . Chronic stress signals the body to conserve energy, which slows down weight loss and promotes the accumulation of reserves.

Cortisol stimulates the production of glucose and promotes its conversion into body fat if it is not used.

Fat is often stored in the abdominal area because visceral fat tissue is particularly sensitive to cortisol. Therefore, waist circumference often increases during periods of high stress, even without noticeable changes in calorie intake.

Does cortisol always prevent weight loss?

Cortisol is often blamed for the failure of weight loss attempts , but the reality is more complex.

As we have just seen, this hormone in itself does not pose an obstacle. To truly understand the connection between cortisol and weight loss, it is helpful to distinguish between the different forms of stress and their effects on the body.

“Acute” cortisol vs. chronically elevated cortisol

An acute increase in cortisol levels , such as occurs during exercise , a strenuous day, or an emergency situation, does not impair weight loss.

In these cases, cortisol provides the necessary energy and then returns to a physiological level. This reaction is part of a healthy organism .

The situation is different with chronically elevated cortisol levels, which remain high day after day without a real recovery phase.

In this context, the body switches into a protective mode, reducing its ability to burn fat and promoting the conservation of reserves. This persistent state makes weight loss more difficult .

Psychological stress, inflammatory stress, and metabolic stress

Stress is not only mental in nature, and the body does not distinguish between emotional worry and physical or metabolic stress.

Psychological stress , associated with intense lifestyles and emotional strain, exacerbates inflammatory stress caused by an unbalanced diet, as well as metabolic stress resulting from crash diets or excessive exercise. All these factors lead to a common biological signal: elevated cortisol levels .

When these forms of stress accumulate, the body has difficulty recovering, and the metabolism loses flexibility. As a result , weight loss becomes significantly more difficult, even with great commitment and discipline.

Water retention and apparent weight gain

High cortisol levels also affect the body's fluid balance. This hormone promotes water retention , particularly in the abdomen and legs, which can lead to bloating and sudden weight gain . In such cases, the weight on the scale may increase or remain the same, even if body fat percentage has not increased.

This reaction contributes to frustration, as the body appears heavier and less defined despite a conscious lifestyle. Understanding this is important. Often , it's a hormonal reaction that helps to recognize these signals more clearly .

Nervous hunger and cravings: The role of stress hormones

Cortisol also influences eating behavior and increases the craving for energy-rich foods.

Under stress, the body resorts to sugar and stimulants because these provide quick energy and comfort . This mechanism, which is helpful in emergency situations, becomes counterproductive with prolonged stress.

Hunger and frequent cravings are caused not only by willpower but also by an altered hormonal balance . Lowering cortisol levels also makes it possible to rediscover a more balanced relationship with food and to make more sustainable dietary choices in the long term.

How to lower cortisol levels through diet

Diet is one of the most effective means of regulating cortisol levels, as the body interprets what we eat as a signal of safety or stress .

An unbalanced , irregular, or excessively restrictive diet signals a deficiency to the body and causes it to produce more cortisol.

On the contrary, an intelligently structured diet helps to stabilize metabolism , reduce hormonal stress, and create the right conditions for weight loss .

1. Stabilize blood sugar

Stable blood sugar levels are a key factor in cortisol regulation. Any sudden drop in blood sugar is perceived as a threat , whereupon the body increases cortisol production to release glucose from its stores.

If this mechanism is repeated several times a day, the body remains in a constant state of alert.

Regular, balanced meals help to avoid these fluctuations and promote a more stable hormonal response. A consistently adequate intake of protein, fat, and complex carbohydrates allows for a gradual release of energy.

2. Introduce the right carbohydrates

Carbohydrates play an important role in cortisol regulation , especially when properly distributed. Their elimination or drastic reduction can increase metabolic stress, as the body struggles to meet its energy needs.

Consuming complex and easily digestible carbohydrates as part of main meals helps to stabilize blood sugar levels and signals a balance to the body.

This approach also promotes better regulation of evening cortisol levels, which has a positive effect on sleep and recovery.

3. Proteins and fats: Allies of satiety

High-quality proteins and fats contribute directly to cortisol control thanks to their effect on satiety and energy stability.

Protein helps maintain muscle mass and reduces the loss of lean mass during weight loss, while fat helps slow down nutrient absorption and prolong the feeling of satiety .

A meal with sufficient protein and well-chosen fats reduces the likelihood of emotional eating and cravings, two conditions often associated with elevated cortisol levels.

4. Important micronutrients for cortisol control

Some micronutrients play a direct role in regulating the stress response and the proper functioning of the hormonal axis.

With a poor diet, the body has difficulty regulating cortisol levels and is more likely to remain in a state of metabolic alert.

• Magnesium : Magnesium plays a role in the relaxation mechanisms of the nervous system and in regulating the stress response. Adequate intake helps to curb excessive cortisol activation.
• Vitamin C plays a role in the function of the adrenal glands, which produce cortisol. Sufficient levels help the body to recover more quickly after a stressful event.
• B vitamins support energy metabolism and the nervous system. Their regular intake through diet contributes to reducing metabolic stress.
• Omega-3 fatty acids have anti-inflammatory properties and contribute to improved hormone sensitivity. This indirect effect also helps regulate cortisol levels, especially when stress is accompanied by chronic inflammation or metabolic fatigue.

5. Adaptogens and functional foods for weight loss

Some foods are called adaptogens because they help the body adapt better to stress and support hormonal balance without forcing it.

Incorporating them into your diet can be helpful, as long as you do so with a realistic approach and in line with the rest of your lifestyle.

• Moringa Oleifera
  It provides micronutrients, antioxidants, and functional compounds that support metabolism and help counteract oxidative stress, thereby creating a more favorable environment for cortisol control;
• Bitter cocoa
  Pure cocoa, when consumed in moderation, provides magnesium and bioactive compounds that promote the well-being of the nervous system and contribute to better stress management;
• Green tea
  Green tea contains L-theanine, a substance that promotes a state of alert calm and can help reduce excessive stress responses;
• Foods rich in tryptophan
  These foods (Parmesan, pumpkin seeds, soy seeds, sesame seeds, white meat, fish, eggs, dark chocolate, almonds and walnuts) support the production of serotonin and have a positive effect on mood and stress management.

Besides proper nutrition, adequate fluid intake also plays a crucial role . Drinking regularly helps the body to better cope with physical and metabolic stress and to avoid unnecessary warning signals.

6. Meal times

Even the timing of your meals affects cortisol production. The body interprets prolonged fasting or unbalanced meals as signs of stress .

Skipping breakfast can be a mistake if morning cortisol levels are already elevated. In such cases, foregoing food prolongs wakefulness and promotes blood sugar fluctuations in the following hours.

Eating too light or low-carbohydrate dinners can keep cortisol levels high during the night , thus impairing sleep and recovery.

Proper nutrition after training helps prevent a sustained rise in cortisol levels . Consuming nutrients after exercise promotes regeneration and signals to the body that the stress phase is over.

What to avoid on a cortisol-lowering diet

Crash diets and excessive calorie restrictions put the body into defense mode and increase the production of stress hormones.

Frequent consumption of sugar and highly processed foods promotes continuous fluctuations in blood sugar levels, which stimulate cortisol production several times a day.

Excessive consumption of caffeine , alcohol and stimulants also keeps the nervous system in a permanent state of activation, which makes recovery more difficult.

Finally, longer fasting periods that are not individually tailored can be counterproductive, especially in cases of high stress, intensive training, or little recovery.

Reducing cortisol means choosing a diet that supports the body and does not put additional strain on it.

Is it possible to exercise without raising cortisol levels?

Physical activity does not automatically lead to a negative stimulation of cortisol levels; on the contrary, balanced physical activity supports metabolism and promotes weight loss.

The problem arises when training becomes excessive compared to the body's regeneration capabilities, resulting in additional stress.

Excessive cardio sessions , too frequent HIIT workouts, or excessive strength training without sufficient rest periods keep cortisol levels high and hinder weight loss, thereby promoting fat accumulation, especially in the abdominal area.

The most promising strategy is to select exercises that are tailored to your performance level and to alternate strength training, moderate endurance training and low-intensity exercises that stimulate metabolism without over-activating the stress axis.

Regeneration is of fundamental importance: rest days, sufficient sleep and a post-training routine allow cortisol levels to return, thus promoting real and sustainable results.

Why does the situation worsen when you eat less and exercise more?

As we have just seen, excessive calorie restriction combined with increased training intensity puts the body into a permanent state of alert . Cortisol levels rise to mobilize energy and protect vital organs, which slows down metabolism and leads to water retention.

This pattern leads to emotional hunger , cravings , and fat accumulation , creating a vicious cycle in which losing weight becomes increasingly difficult.

The combination of calorie deficit and overtraining stimulates metabolic stress, impairs muscle regeneration and reduces sleep quality , all of which disrupt hormonal balance and hinder weight loss.

Sleep: Another ally against cortisol

Cortisol follows a precise circadian rhythm with physiological peaks in the morning to help with waking up and lower levels in the evening to promote recovery.

Or too little sleep disrupts this balance , keeps cortisol levels elevated for longer, and impairs fat metabolism and appetite regulation.

Physiology shows us that sleep deprivation and chronic stress increase insulin resistance, slow down weight loss, and promote the accumulation of abdominal fat .

Creating evening routines that promote relaxation , such as reducing caffeine and stimulants, limiting screen time, and using breathing or meditation techniques, therefore contributes to normalizing cortisol levels .

The role of dietary supplements in lowering cortisol levels

Dietary supplement They provide useful support when the goal is to lower cortisol levels naturally , especially when a balanced diet, regular physical activity and good sleep are already part of the daily routine.

They should not be seen as a shortcut , but as a path to well-being that should be followed in parallel with the healthy habits mentioned above.

For this reason, the right time for their integration often coincides with periods of sustained stress , intense mental strain , demanding training sessions , or phases in which recovery is ineffective.

Under these conditions , certain substances such as phosphatidylserine can be produced. or functional extracts that support the hormonal balance can help reduce the effects of stress on the body.

At RedMoringa, we develop our products based on this principle: We select high-quality raw materials , work with a controlled supply chain , and put people's health first by avoiding harsh formulas .

to learn about a complete stress treatment that works on multiple levels and accompanies you through the phases of greatest psychophysical stress.

Alternatively, the preparation can be taken with phosphatidylserine and Moringa oleifera. This is a more targeted solution , suitable when it comes to supporting cortisol control while always taking the body and its needs into account.

FOR COMPLETE TREATMENT

Scientific sources:

• https://www.nature.com/articles/s41398-020-0729-6.pdf
• https://www.magazine.palazzofiuggi.com/post/the-cortisol-connection-understanding-the-link-between-stress-hormones-and-nutrition?lang=en
• https://link.springer.com/article/10.1007/s00217-016-2772-3