CORTISOL CONTROL: 4 STEPS TO STRESS LESS AND LOSE WEIGHT
I’m going to guess that you wouldn’t argue with me that life is busy and often stressful. This feels especially true during the busy holiday season. The crowds, the shopping, the gatherings, and the time with family are fun, but that doesn’t mean they don’t add stress to our already stressful lives!
Stress is a normal part of life and, in short bursts, can be incredibly beneficial. When we exercise, our body sees it as a stressor and will release cortisol to power us through. This is good and we want this to happen! It can also have the benefit of helping us stay alert and focused so we can complete a task or project.
When stress becomes chronic, though, it will have a negative impact on our health. Chronic stress means chronically high cortisol levels. High levels of cortisol impact our metabolic health, which can lead to weight gain and dysregulated satiety hormones, leading to persistent hunger and overeating. It can also lead to brain fog, mood swings, and anxiety. All these things can sabotage our efforts to improve our metabolic health, eat a healthy diet, and even halt weight loss efforts.
If you’ve been navigating the wellness world, focusing on eating a healthy, nutritious diet, but the weight just isn’t budging, it could be cortisol. Cortisol is notorious for encouraging fat storage, particularly around the belly. Have you ever heard the term “cortisol belly”? Ya, it’s a real thing! That growing waistline that feels impossible to lose? If you’ve got the diet dialed in, the next thing to tackle is cortisol!
The million-dollar question? How in the world do you lower cortisol in this stressful world we find ourselves in? Let’s get into it! Here are four practical steps to help manage cortisol levels, improve your metabolic health, and lose weight:
Stop eating at least 3 hours before bed. If you’re rolling your eyes, stay with me. It’s easy to disregard just how important sleep is when it comes to our metabolic health, but it is crucial. And I’m not just talking about quantity; quality is just as important. When your body lacks high-quality sleep, it recognizes this deficit as a stressor, leading to elevated cortisol throughout the day. You likely don’t perceive it, but digestion is labor-intensive for the body. You want to give your body plenty of time before you head to bed to digest your food. If you go to bed with undigested food in your stomach, your body will continue its efforts, and you will miss out on the deep quality sleep you need to feel rested and restored in the morning. So don’t discount this one! Eat an early dinner, and eat enough so you’re not hungry and snacky. The goal here is to stop all food intake at least 3 hours before bedtime. A well-rested body doesn’t rely on cortisol to sustain energy, enabling you to tackle each day more effectively.
Consider natural supplements. While lifestyle choices have the most significant impact on cortisol, certain supplements can provide additional support. Ashwagandha, for example, is well-known for its ability to reduce stress and anxiety. Moreover, it promotes heart health and can improve your overall mood. My favorite go-to is Cortisol Manager from Integrative Therapeutics. Check it out HERE. You will need to set up an account on my Fullscript dispensary, but there are no commitments, and you get a 10% discount on all supplements for life.
Limit caffeine consumption. Caffeine can be a deceptive ally in managing fatigue, but it actually stimulates cortisol production, especially if consumed too close to bedtime. This can create a vicious cycle where poor sleep leads to increased caffeine intake, leaving you feeling more stressed. To encourage better rest, aim to stop all caffeine consumption for at least six hours before bedtime. If sleep quality remains an issue, consider extending that window further to help regulate your body’s hormonal balance. And beyond sleep, if you continue to experience chronic stress, or that weight around your middle just won’t budge, try cutting out caffeine altogether. I know you love your coffee, but this could be the breakthrough you’ve been looking for. I promise it’s worth the effort! Many of my clients use Rasa as a coffee replacement and love it! My favorites are the Cacao and Calm versions. Rasa has the added benefit of being full of adaptogens, including Ashwagandha, that are incredible for stress reduction all on their own. Win/win!!
Choose your workouts wisely. Exercise is a crucial component of a healthy lifestyle, but it can also trigger temporary spikes in cortisol levels. While this is beneficial during the workout itself, it’s essential to allow adequate recovery time afterward. Instead of engaging in high-intensity sessions or prolonged cardio that keeps your heart rate elevated, consider low-intensity activities that keep your heart rate in zone two—around 60-70% of your maximum. If you’re not sure how to calculate which zone you’re in, make sure that you’re able to have a conversation and breathe through your nose. If you’re huffing and puffing, you’re likely not at low intensity. This approach to workouts allows your body to benefit from physical activity while promoting a balance in cortisol levels.
To wrap up, understanding the role cortisol plays in metabolic health and weight loss is vital if you’re looking to achieve lasting health and wellness. By implementing these four strategies—establishing good sleep habits by not eating too close to bed, exploring natural supplements, moderating caffeine intake, and engaging in appropriate exercise—you can help manage cortisol levels effectively. Remember, the path to better health is multi-dimensional, and each step you take toward reducing stress and enhancing your metabolic function paves the way for a more energetic and balanced life. Your journey toward improved well-being is a holistic one, and recognizing these factors can lead to transformative results.