One of the tell-tale signs that weight gain is due to stress, is the pattern of weight distribution. With chronic stress, the weight tends to be distributed around the abdomen – so much so, that it’s commonly referred to as ‘cortisol belly’.
This central/visceral fat storage is metabolically active, and inflammatory in nature.
When compared to subcutaneous fat, visceral fat is associated with an increased risk of metabolic disorders such as Type 2 diabetes and cardiovascular disease.
It’s also near impossible to shift with your typical weight loss measures – healthy diet, calorie restriction, exercise…
So how do we address it? By looking at the root cause, and balancing out those hormones.
😟 Chronic stress, cortisol and weight gain
Cortisol has many functions in the human body, such as mediating the stress response, regulating metabolism, the inflammatory response, and immune function. However, in chronic stress, prolonged exposure to cortisol can dysregulate these responses.
Weight gain around the middle is but one consequence of this, due to –
💪 Muscle breakdown
When cortisol levels are elevated for prolonged periods, such as during chronic stress, it can have catabolic effects on muscle tissue. In the presence of cortisol –
- Stored glucose (glycogen) is liberated from muscles to be made available as a fuel source
- Muscle proteins are broken down to liberate amino acids, which can then be used to generate more glucose
- Muscle protein synthesis is impaired, and the anabolic actions of insulin and testosterone are opposed
The net effect is a decrease in muscle mass over time, contributing to muscle loss, reduced strength and a slower metabolism. This makes it easier to gain weight and difficult to lose it.
🩸 Insulin resistance
Now that the body is flooded with glucose, more insulin than usual is required to facilitate the uptake of glucose into cells for energy use. If this is prolonged, the cells can eventually become resistant to insulin’s effects, leaving glucose in the bloodstream.
When this occurs, insulin signals the liver to convert the surplus glucose into fatty acids and triglycerides, which are then stored in adipose (fat) tissue.
Because insulin is an anabolic hormone, it also inhibits the breakdown of fat, making it difficult for the body to utilize it as a fuel source.
🍪 Appetite and cravings
Elevated cortisol levels can heighten appetite and interact with the brain’s reward centre, enhancing the desire for high-calorie, high-fat, and sugary foods. This hormonal response aims to supply the body with readily available energy to cope with stress, with poor food choices contributing to weight gain.
🔥 Slows metabolism
Cortisol can impair thyroid function in a number of ways, suppressing TSH, reducing the amount of T4 (inactive thyroid hormone), preventing the conversion of T4 to T3 (active thyroid hormone), and blocking cellular uptake of T3. The net effect is hypothyroidism, which slows metabolism, making it very difficult to lose weight.
🥱 Sleep disruption
Prolonged exposure to cortisol interferes with the body’s natural circadian rhythm, making it difficult to get to sleep, and stay asleep (hello, 3am awakening!).
Lack of sleep can dysregulate hunger hormones, ghrelin and leptin, leading to cravings and appetite changes as mentioned above.
Disruptions in the sleep/wake cycle are also associated with impaired metabolic health, and a higher incidence of obesity, type 2 diabetes and cardiovascular disease.
As you can see, cortisol can significantly impact weight loss efforts, making it essential to consider stress management and cortisol regulation in your strategy.
Remember that psychological stress is not the only driver to a dysregulated stress response – exhaustive exercise, dietary stress, nutrient deficiencies, environmental toxins and gut infections are but some sneaky hidden causes that will need addressing.
⚖️ How to regulate cortisol/insulin and promote weight loss
Follow this simple plan for regulating cortisol and improving insulin sensitivity –
- Prioritise sleep: employ strategies to help repair disruptions to your circadian rhythm, such as morning sunlight, minimizing exposure to blue light in the evenings, and sticking to a regular bedtime
- Ditch the high-intensity workouts: opt for low-moderate intensity exercises of shorter duration, while your body heals
- Enjoy balanced meals: adopt whole foods diet, aiming to include a quality source of protein, fat and complex carbohydrates with every meal. Have the protein first – this helps lower the blood glucose response
- Avoid fasting, caffeine and processed, sugary foods
- Eat slowly: tune into eating behaviours and appetite signals
- Optimise nutrient status: use supplements where needed to correct overt nutrient deficiencies
- Herbal support: bring in herbal support where indicated. Adaptogenic herbs can help normalize cortisol output and promote stress resilience
- Address mental stress: engage in activities that help calm the nervous system, such as yoga, mediation, breathing exercises and time in nature
I hope that helps!
If you would like tailored support, you can book a consult with me here.
Till next time,
Lauren.
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