How Stress Sabotages Your Energy, Metabolism, and Weight – And How to Fix It

If you’re constantly exhausted, struggling with stubborn weight, or feeling overwhelmed, stress might be working against you. Chronic stress isn’t just in your head, it rewires your metabolism, making it harder to lose weight, sleep well, and feel energised.

The Hidden Impact of Cortisol on Stress and Weight gain

Cortisol is a steroid hormone produced by the adrenal glands, which are located on top of the kidneys. It is often referred to as the “stress hormone” because its levels increase in response to stress. Cortisol plays several crucial roles in the body, including regulating metabolism, controlling blood sugar levels, reducing inflammation, and assisting with memory formulation. It also helps prepare the body for a “fight-or-flight” response by increasing energy availability and suppressing non-essential functions during stressful situations.

Why Stress Stores Fat & Drains Your Energy

Cortisol can significantly impact weight, particularly when its levels are chronically elevated due to prolonged stress. Here are some ways in which cortisol affects weight:

Increased appetite and cravings

High cortisol levels can increase appetite and cravings for high-calorie, sugary, and fatty foods. This is because cortisol stimulates the release of insulin, which in turn lowers blood sugar levels, leading to increased hunger and cravings.

Fat storage

Cortisol can promote fat storage, particularly in the abdominal area. This type of fat, known as visceral fat, is associated with a higher risk of metabolic disorders, including insulin resistance, type 2 diabetes, and cardiovascular disease. The body tends to store fat in the abdomen in response to cortisol to protect vital organs during times of stress.

Muscle breakdown

Cortisol can lead to the breakdown of muscle tissue, which can slow down metabolism. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. Loss of muscle mass can therefore lead to weight gain or difficulty losing weight.

High cortisol versus low cortisol

Cortisol levels can fluctuate throughout the day and can be influenced by various factors, including stress, sleep patterns, and overall health. It’s important to understand the differences between high and low cortisol levels and their respective effects on the body.

High cortisol levels

Chronic stress often leads to persistently high cortisol levels, which can have several negative effects on the body, including:

• Weight gain: As discussed, high cortisol levels can lead to increased appetite, cravings, and fat storage, particularly in the abdominal area.
• Sleep Disruptions: High cortisol levels can interfere with sleep, leading to insomnia or poor sleep quality. Lack of sleep can further exacerbate stress and weight gain.
• Immune Suppression: Chronic high cortisol levels can suppress the immune system, making the body more susceptible to infections and illnesses.

Low cortisol levels

While much attention is given to high cortisol levels, low cortisol levels can also pose health risks. Low cortisol levels, often a result of adrenal fatigue or Addison’s disease, can lead to:

• Fatigue: Cortisol is essential for maintaining energy levels. Low cortisol can result in chronic fatigue, low mood and a lack of motivation.
• Weight loss: In contrast to high cortisol, low cortisol levels can lead to unintended weight loss and muscle wasting.
• Hormonal issues: Low cortisol can cause period issues or exacerbated perimenopause or menopause symptoms

How does stress affect my weight?

The relationship between stress and weight is complex and influenced by several factors, including hormonal changes, emotional responses, and lifestyle behaviours. Here are some key ways in which stress affects weight:

Emotional eating

Many people turn to food as a way to cope with stress, leading to emotional eating. Stress can trigger cravings for comfort foods that are high in sugar, fat, and calories, which can contribute to weight gain over time.

Disrupted eating patterns

Stress can disrupt regular eating patterns, leading to irregular meals, overeating, or skipping meals altogether. These disrupted patterns can negatively impact metabolism and lead to weight gain.

Reduced physical activity

Stress can also reduce motivation for physical activity. When stressed, people may feel too overwhelmed or fatigued to exercise, leading to a sedentary lifestyle that contributes to weight gain.

Sleep disruptions

As mentioned earlier, stress can interfere with sleep quality and duration. Poor sleep can affect hunger hormones like ghrelin and leptin, increasing appetite and cravings for unhealthy foods.

Monitoring stress levels

Most doctors won’t test for cortisol imbalances unless you’re severely unwell, but early warning signs like energy crashes, stubborn weight, and brain fog can signal dysregulation. Here are some ways to monitor and assess stress levels:

Self-assessment

Regularly checking in with yourself and assessing your stress levels can help you identify patterns and triggers. Keep a journal to track your feelings, stressors, and coping mechanisms.

Wearable technology

Many wearable devices, such as fitness trackers and smartwatches, can monitor physiological indicators of stress, such as heart rate variability and sleep patterns. These devices can provide valuable insights into your stress levels and overall health.

Professional assessment

Consulting with a healthcare professional can help you understand your stress levels and develop effective coping strategies. They can also administer assessments and provide personalised recommendations.

Simple lifestyle strategies for managing stress

Managing stress effectively requires a holistic approach that includes lifestyle changes. Here are some simple yet effective lifestyle strategies to help manage stress:

Regular physical activity

Exercise is a powerful stress reliever. Regular physical activity releases endorphins, which are natural mood boosters. Aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, jogging, or cycling.

Mindfulness and meditation

Practising mindfulness and meditation can help reduce stress by promoting relaxation and mental clarity. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can be particularly effective.

Adequate sleep

Prioritising sleep is essential for stress management. Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep routine, create a relaxing bedtime environment, and avoid stimulants like caffeine and electronic devices before bed.

Social support

Connecting with friends, family, and loved ones can provide emotional support and reduce stress. Make time for social activities, whether it’s a casual coffee with a friend or a family dinner.

Time management

Effective time management can help reduce stress by allowing you to prioritise tasks and avoid feeling overwhelmed. Use tools like to-do lists, calendars, and planners to organise your day and set realistic goals.

Want to lean more? Download our free Cortisol Connection e-book to discover practical science backed strategies to reduce stress

Nutrition tips for managing stress

Diet plays a crucial role in managing stress and maintaining a healthy weight. Here are some nutrition tips to help manage stress:

Gut health

Our digestive system is one of the first casualties of stress. The gut is responsible for producing trillions of bacteria, fungi, and other microorganisms that produce neurotransmitters influencing the production of stress hormones. Several types of gut bacteria have been linked to stress regulation and the reduction of cortisol levels, including Lactobacillus rhamnosus, Lactobacillus plantarum, and Bifidobacterium. 

The better functioning our gut, the more protected we are from stress, and the better we manage our stress, the more protected our gut will be. It’s a symbiotic dance.

Research shows that those who eat over 30 different plant foods per week have the healthiest microbiomes. 

Nutrient density

Nutrients are the building blocks for our body to thrive, and when deficiencies are present, the body may not be able to self-regulate. Omega-3s, Vitamin D, Magnesium, B-Vitamins, and Zinc are all essential for a healthy stress response. They can lower anxiety levels, assist with clearing excess cortisol, improve neurotransmitter synthesis, and support a healthy night’s sleep.

Blood sugar balance

Fluctuations in blood sugar levels can contribute to insulin resistance, inflammation, and metabolic dysfunction, often accompanied by unwelcome weight gain. These highs and lows can disrupt cortisol levels, with hypoglycemia prompting cortisol production to elevate glucose levels and hyperglycemia leading to increased cortisol production due to elevated insulin levels. Improving insulin sensitivity and balancing blood sugar is vital to lowering cortisol levels and mitigating the negative effects of blood sugar dysregulation. 

Balanced diet

Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall health and reduce stress. These foods provide essential nutrients that help regulate mood and energy levels.

Avoid excessive sugar and caffeine

While it may be tempting to reach for sugary snacks or caffeinated beverages during stressful times, these can lead to energy crashes and increased stress. Opt for healthier snacks like fruits, nuts, and yoghurt, and limit caffeine intake.

Stay hydrated

Dehydration can exacerbate stress and affect mood. Aim to drink at least eight cups of water per day, and more if you are physically active.

Omega-3 fatty acids

Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties and can help reduce stress. Consider incorporating these foods into your diet or taking a fish oil supplement.

Magnesium-rich foods

Magnesium is a mineral that plays a role in relaxation and stress reduction. Foods high in magnesium include leafy greens, nuts, seeds, and whole grains.

Supplements for managing stress

In addition to a healthy diet, certain supplements can play a crucial role in managing stress. Here are some well-researched supplements that may help you reduce stress and support overall well-being:

Vitamin C

Vitamin C is a powerful antioxidant that helps protect the body from the harmful effects of stress. It plays a crucial role in reducing cortisol levels, thereby alleviating stress. Studies have shown that high doses of vitamin C can reduce stress and improve mood. Vitamin C is also essential for the production of neurotransmitters like serotonin, which help regulate mood.

B-Complex Vitamins

B-complex vitamins, which include B6, B12, folate, and others, are vital for brain health and stress management. These vitamins play a role in the production of neurotransmitters that regulate mood, such as serotonin and dopamine. Deficiencies in B vitamins can lead to increased stress and anxiety. A study published in the Journal of Psychopharmacology found that B vitamin supplementation improved mood and reduced stress in individuals with high stress levels.

Magnesium

Magnesium is a mineral that is essential for relaxation and stress reduction. It helps regulate the nervous system and can reduce symptoms of anxiety and stress. Magnesium also supports healthy sleep patterns, which are crucial for managing stress. Research in the Journal of the American College of Nutrition found that magnesium supplementation reduced stress and improved sleep quality, particularly in individuals with low magnesium levels.

Ashwagandha

Ashwagandha is an adaptogenic herb that has been used for centuries in traditional medicine to reduce stress and anxiety. Modern research supports its effectiveness, showing that ashwagandha can lower cortisol levels and reduce stress. A study published in the Journal of Alternative and Complementary Medicine found that ashwagandha supplementation significantly reduced stress levels in participants, making it a popular choice for those seeking natural stress relief.

Magnolia Bark

Magnolia bark is another natural supplement that has been shown to reduce stress and anxiety. It contains compounds like honokiol and magnolol, which have anti-anxiety and anti-stress properties. Magnolia bark can help lower cortisol levels and improve sleep, making it a valuable supplement for managing stress. Studies have indicated that it may help reduce feelings of anxiety and improve overall mood.

Passionflower

Passionflower is a plant known for its calming effects and has been traditionally used to treat anxiety and insomnia. Research has shown that passionflower can help reduce symptoms of anxiety and promote relaxation without causing drowsiness. It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which helps reduce brain activity and promote a sense of calm. Passionflower can be particularly helpful for those experiencing stress-related insomnia.

Want to lean more? Download our free Cortisol Connection e-book to discover practical science backed strategies to reduce stress