How to Lower Cortisol to Lose Weight and Get in Shape

What is Cortisol and Possible Causes

The relationship between stress, cortisol, and diet is an important area of ​​study in today’s fast-paced, pressured society.

The high level of stress to which people are exposed, whether in the workplace, personal life or sports, can cause significant changes in our bodies, influencing the production of crucial hormones such as cortisol.

Commonly known as the “ stress hormone ,” cortisol plays a vital role in managing stressful situations.

Chronic cortisol production

However, when stress, whether physical or mental, becomes chronic, excessive cortisol production occurs which can have negative effects on health.

In these cases, it is necessary to intervene through a targeted diet and the intake of supplements to lower cortisol levels to lose weight.

From a biochemical point of view, a chronic level of stress leads to a depletion of micronutrient reserves, the balance of which can be mediated through the use of mineral , vitamin and amino acid supplements.

In this context, understanding how diet can influence the physiological response to stress and modulate cortisol levels becomes crucial to promote overall well-being and health.

Cortisol and Water Retention

Excess cortisol in the body can contribute to water retention.

This phenomenon can be attributed in part to cortisol's ability to influence the balance of sodium and potassium in our bodies.

Increased cortisol levels can lead to increased sodium retention, which is particularly significant if excess sodium is already present in the daily diet as is the case with Western diets.

At the same time, cortisol tends to crowd out potassium , making the body potentially deficient in this important mineral.

This disruption in electrolyte balance can contribute to water retention, causing bloating and a feeling of heaviness .

It is important to maintain an adequate balance of sodium and potassium through a balanced diet, supplements, and a healthy lifestyle, in order to minimize the negative effects of excess cortisol on water retention and overall health.

Read also 👉 Does stress make us fat?

Cortisol and weight loss

Previous studies have shown a significant link between stress and eating behavior, especially in individuals with a healthy body weight.

According to the research, 70% of the respondents reported an increase in food intake during stressful situations , while the remaining 30% reported a decrease in appetite under such circumstances.

This phenomenon may be attributed to the effects of stress on circulating concentrations of important hormones involved in appetite regulation, such as cortisol, insulin, ghrelin, and leptin.

In particular, an association emerged between increased cortisol reactivity and increased food intake in individuals with a healthy weight.

Symptoms of excess cortisol

Excess cortisol in the body can manifest itself with a number of symptoms that can be easily overlooked or attributed to other causes. Some of the most common symptoms associated with excessive cortisol include:

• Heartburn or heartburn, often related to anxiety
• Intestinal problems such as irritable bowel syndrome
• Nervous hunger
• Changes in blood fat levels (dyslipidemia)
• Difficulty falling asleep or insomnia

Other symptoms:

These symptoms, although they may vary from person to person, deserve attention and, if persistent or worrying, it is advisable to consult a doctor for appropriate evaluation and treatment.

How to measure excess cortisol

Measuring cortisol in blood, saliva, or urine is often used as a biological indicator of stress.

However, an important limitation of these measures is that they provide information on the current cortisol level and thus reflect acute, rather than chronic, stress .

Conversely, hair cortisol concentration (HCC) is a useful biomarker for assessing chronic stress , as it reflects cortisol exposure during the hair growth period.

Although previous studies have shown variable associations between HCC and perceived stress, this measure was found to be consistent with salivary cortisol production measured continuously over a one-month period.

The graph above shows the level of cortisol in the hair, before and two years after the tsunami of people living in tsunami-damaged areas and demonstrates the long-term impacts of large-scale stressors.

Ref. Exposure to the Indian Ocean Tsunami shapes the HPA-axis resulting in HPA “burnout” 14 years later, PNAS 2023

These findings suggest a link between chronic stress, as measured by HCC, and body fat accumulation , thus providing an interesting perspective on the role of stress in regulating body weight and body composition.

Cortisol and Sleep: Mutual Interactions

Cortisol shows a distinctive daytime rhythmicity, with levels peaking in the morning and steadily declining toward evening .

An optimal cortisol profile is characterized by a brief peak in the morning , known as the CAR (Cortisol Awakening Response), followed by a gradual decline throughout the day until reaching a low point around midnight.

Research indicates that a daily cortisol curve with a pronounced decline is associated with better physical and psychosocial health.

To properly assess the physiological function of cortisol, it is advisable to take measurements upon awakening, 30 minutes after awakening, at midday, in the late afternoon and before going to bed .

Cortisol is often used as a biomarker to identify hormonal dysfunction, which can cause sleep disturbances and fatigue, contributing to medical conditions such as depression , cancer recurrence, and increasing the risk of cardiovascular and general mortality .

Considering that sleep is essential to human health, it is concerning that sleep problems are so widespread in the population.

These problems are associated with a worse quality of life and several comorbidities, such as cardiovascular disorders and mental and physical health problems, contributing to overall mortality.

Sleep disruption increases stress, causing dysregulation in cortisol production, which in turn can negatively affect sleep.

Since both of these factors have significant health consequences, it is important to develop an integrated approach.

Supplements to lower cortisol

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How to reduce cortisol levels

In reality, the goal should not be to reduce cortisol levels completely, because this hormone is still essential for our body; the important thing is to restore the correct daily pattern of cortisol, with a peak in the morning when you wake up and a lower level before going to sleep.

To achieve this goal, it is necessary to adopt a multifactorial strategy that involves specific routines for the morning, during the day and at night before going to sleep.

In the morning, it is advisable to use a routine that can increase the level of cortisol with a thermal shock, such as a cold shower or a hot bath followed by a quick exposure to the cold.

This can stimulate the nervous system and raise energy levels to get through the day.

During the day, it is important to keep cortisol levels stable by using a balanced diet with an adequate amount of low glycemic index carbohydrates , such as ancient durum wheat pasta .

These foods provide sustainable energy and help avoid sudden spikes and drops in blood sugar that can affect cortisol levels.

Finally, to prepare for the evening rest, it is advisable to adopt a relaxing routine that promotes the reduction of cortisol and induces a feeling of calm and tranquility.

This may include activities such as turning off devices that emit blue light, practicing deep breathing, yoga, meditation, taking a warm bath, reading, going for a walk, hugging or cuddling loved ones or pets.

This integrated approach can help balance cortisol levels throughout the day and promote restful, restorative sleep.

Want help lowering your stress levels?

Access our free online nutritional test now to receive specific nutritional advice and a personalized meal plan that will help you live a healthy life.

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How to lower cortisol with diet?

In general, it has been observed that a low-carb, high-protein diet can stimulate higher cortisol levels, but the same is true if you follow a low-calorie diet.

Our research, consistent with a growing body of evidence, suggests that people who consume the right amount of low-glycemic carbohydrates throughout the day are less likely to consume increasing amounts of “comfort foods” and high-energy foods, which cause cortisol levels to rise in our bodies.

Here are some tips for you on how to lower cortisol with diet:

Increase your intake of foods rich in vitamin C

Vitamin C is known for its antioxidant properties and can help reduce cortisol levels . Citrus fruits, kiwi, strawberries, bell peppers, and broccoli are excellent sources of vitamin C.

Consume foods rich in magnesium

If you want to lower cortisol with your diet, magnesium is definitely a great source for you. It is an essential mineral that helps regulate the nervous system and reduce stress.

Try eating spinach, almonds, pumpkin seeds and avocados, which are rich in magnesium. But if you want all the benefits of pure magnesium, then you just have to try the high-absorption magnesium supplement NightRelax . Trust me, you will notice the difference.

Integrate omega-3 fatty acids

Omega-3s, found in fatty fish such as salmon, mackerel and sardines, as well as flaxseeds and walnuts, They can help reduce cortisol and have anti-inflammatory properties and also support cardiovascular and brain health.

Limit your intake of caffeine and refined sugars

Caffeine and refined sugars can cause spikes in blood sugar levels and stimulate cortisol production. Try to reduce your intake of coffee, energy drinks, and sweets to help your body maintain stable cortisol levels and promote better stress management.

Drink enough water throughout the day

Dehydration has among its side effects, that of increasing cortisol levels. Drinking enough water throughout the day is one of the best things you can do for your body, to maintain water balance and promote the proper functioning of all bodily systems.

Avoid crash diets

Extreme low-calorie diets can increase stress on the body and, consequently, cortisol levels. Follow a balanced eating plan that provides you with all the nutrients you need to support your metabolism and healthy weight loss. We can help you with that!

Include adaptogenic foods in your diet

Certain foods and herbs, known as adaptogens, can help your body manage stress. Some examples? Green tea, ashwagandha, ginseng, and reishi mushrooms , and they can be added to your diet in the form of herbal teas or supplements .

Reduce Cortisol to Fight Brain Disorders, Anxiety and Depression

High cortisol levels also affect growth and aging, and what may surprise you is the crucial role the stress hormone plays in later life and in conditions like anxiety and depression.

Mild cognitive impairment (MCI) is one of the most common stages of cognitive decline among older adults, serving as a bridge between normal brain function and full-blown dementia.

This state is closely linked to the hippocampus region of the brain and correlates with elevated levels of cortisol.

Cortisol performs many vital functions in the body, regulating metabolism, blood glucose levels, immune responses, and more.

However, when cortisol levels become chronic and elevated , they can cause damage to the hippocampus and impair cognitive functions dependent on this brain region, thus high levels of stress are associated with accelerated progression of diseases such as Alzheimer's disease or dementia .

Furthermore, stress can negatively affect emotion regulation and lead to a number of psychosocial disorders, including depression and anxiety .

Psychoneuroendocrinology. 2012 August ; 37(8): 1181–1190. doi:10.1016/j.psyneuen.2011.12.008.

Elevated cortisol levels have been associated with increased right frontal brain activity and reduced motivation .

The ratio of different brain waves, such as delta, beta, alpha, and theta, is also influenced by cortisol, affecting attention , anxiety , and behavior.

Too much training increases your cortisol

Generally speaking, training is considered a stressor for the body.

However, the level of cortisol produced during physical activity depends on the intensity with which we decide to exercise.

During exercise that occurs below 60% of VO2max or the equivalent percentage of maximum heart rate, there is no significant increase in cortisol levels compared to rest.

People who go through a stressful workday and then hit the gym for high-intensity workouts may not get the best results in cortisol control.

In general, high-intensity workouts are best in the morning as they help achieve the desired cortisol peak, while in the evening, low-intensity activities such as moderate-paced aerobic exercises or practices such as yoga, pilates or meditation may be preferable , as they promote a lower heart rate and mental relaxation.

Lowering Cortisol Can Bring Huge Benefits

Understanding these mechanisms may be critical to effectively address cognitive decline and promote brain health in older adults.

Developing an effective plan that integrates all of these key elements to combat chronic levels of stress is possible.

The first step is to take our free assessment, which will allow us to assess your individual needs and create a program tailored to you.

Don't let chronic stress compromise your well-being. With the right approach, you can regain the balance and vitality you deserve.

Want help lowering your stress levels?

Access our online nutritional test now to receive specific nutritional advice and a personalized meal plan that will help you live a healthy life.

Take control of your life and adopt a proactive approach to health and nutrition.

GO TO THE NUTRITIONAL TEST

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