Let’s talk about a sneaky hormone that could be holding back your fat loss goals: cortisol.
Cortisol is often labeled as the “stress hormone,” but it’s not the villain it’s made out to be. In fact, cortisol plays a vital role in our survival—it helps regulate blood pressure, reduces inflammation, and even helps us wake up in the morning. The problem starts when cortisol stays elevated for too long.
How Cortisol Works
Cortisol is released by your adrenal glands in response to stress—whether that’s physical (like intense training), emotional (work, relationships, anxiety), or environmental (lack of sleep, under-eating, or even caffeine overload).
In short bursts, cortisol is helpful. But when stress becomes chronic, your body stays in a prolonged “fight or flight” state. And that’s when fat gain can creep in, especially around the midsection.
Why High Cortisol Can Lead to Fat Gain
It Increases Appetite and Cravings
Cortisol can trigger a rise in appetite, especially for high-calorie, sugary, and fatty foods. That’s because your body thinks it needs quick energy to deal with a threat—even if that threat is just a deadline or a traffic jam.
It Promotes Fat Storage (Especially Belly Fat)
Elevated cortisol has been linked to increased visceral fat—fat that accumulates around your organs. This kind of fat is especially stubborn and metabolically active, which makes it harder to lose and worse for your health.
It Breaks Down Muscle
Cortisol can cause muscle breakdown over time, and less muscle means a slower metabolism. That makes it even easier to gain fat and harder to burn it off.
It Disrupts Sleep
Poor sleep increases cortisol. And increased cortisol disrupts sleep. It’s a vicious cycle—and poor sleep has its own link to fat gain, especially through insulin resistance and poor appetite regulation.
What You Can Do About It
The good news? You’re not powerless. Here are a few science-backed ways to bring cortisol back into balance:
Prioritize Sleep: Aim for 7–9 hours per night. Quality sleep is one of the fastest ways to lower cortisol.
Balance Your Workouts: More isn’t always better. Too much intense training can spike cortisol. Mix in restorative activities like walking, yoga, or mobility work.
Eat Enough (and Often): Undereating or extreme dieting can keep cortisol elevated. Fuel your body with enough protein, carbs, and healthy fats.
Manage Stress Actively: Meditation, breathwork, journaling, or simply taking breaks during the day can make a big difference.
Cut Back on Stimulants: Caffeine can elevate cortisol, especially when consumed in large amounts or on an empty stomach.
Final Thoughts
Cortisol isn’t your enemy—but chronic stress is. If you’re doing “everything right” and still struggling with stubborn fat (especially belly fat), cortisol could be part of the equation.
Focus on nourishing your body, not punishing it. A calm, well-rested, and well-fed body is more likely to burn fat efficiently than one constantly stuck in stress mode.
