Cortisol, Cravings & Belly Fat: What You Need To Know

Thought For The Week

It’s easy to get caught up in worrying over things we have little control over, especially at the moment. But stress triggers the release of cortisol, and while cortisol is essential for managing acute stress, elevated cortisol levels that result from chronic stress can have significant health implications...

Exercise Tip

Regular, moderate intensity exercise stimulates the release of endorphins, which help improve mood and reduce anxiety. It also improves sleep quality and quantity. It helps take our thoughts away from daily stressors and promotes mindfulness. And it boosts our resilience. All of which effectively help counteract the negative emotional effects of stress.

Try this: High intensity training leads to elevated cortisol levels, so if you’re looking to exercise to manage stress, you don’t need to be flogging yourself in the gym every day. Just getting out for a walk at lunchtime, taking a yoga class or going for a gentle jog can help keep your cortisol levels in check.

Nutrition Tip

Elevated cortisol levels can lead to weight gain: Cortisol triggers the release of neuropeptide Y, a chemical that stimulates appetite, particularly for calorie-dense foods high in sugars and fats. It also increases insulin sensitivity, which causes the body to store fat, particularly around the abdomen. Cortisol also inhibits the breakdown of fat by altering enzyme activity and reducing fat-burning processes, making the body more efficient at storing fat.

Try this: If you’re under a lot of stress, be aware that your appetite is likely to increase. Just noticing can be a helpful first step in recognising cravings and separating them from genuine hunger. Then focus on getting good nutrition: Plenty of fruit, vegetables, protein, fibre and complex carbohydrates, which will help keep you feeling fuller for longer. Make sure you keep well hydrated too, so that you don’t mistake thirst for hunger.

Links & Resources

Book: Why Zebras Don’t Get Ulcers by Robert Sapolsky is a go-to explainer of stress biology and how it affects the body.

Scientific paper: Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21(1), 33-61. 

Scientific paper: Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behaviour. Psychoneuroendocrinology, 26(1), 37-49. 

Inspirational Quote

“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.”

Richard Carlson