Weight Gain And Cortisol

There is a definite correlation between weight gain and cortisol. If your body tends to produce high levels of cortisol as a result of high stress levels then it is likely that weight gain will result.

Cortisol is produced by the adrenal cortex of the adrenal glands in response to stress. It is the body’s most powerful catabolic hormone and as such must be kept as low as possible if optimum health and weight loss are desired.

It also is a powerful antagonist to many of the other ‘good’ hormones in the body, like growth hormone and testosterone. Testosterone, in particular, is opposed by cortisol because it blocks its anabolic action along with reducing the production of it in the body because both hormones come from the same source, pregnenolone.

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When a person’s blood sugar fall too low, for example, when they skip meals, the body perceives this as ‘stress’ and reacts by promoting cortisol release from the adrenals. Not only does cortisol break down muscle tissue to be used as an energy source but it also promotes bone loss as well. To make matters worse, cortisol also has the effect of promoting insulin resistance .

Regular meals throughout the day may lower cortisol levels by keeping blood glucose stable as well as minimising insulin production. This explains why there is such a strong correlation between weight gain and cortisol.

Water is also important in that it keep the body’s cells well hydrated. Well hydrated cells are kept in an anabolic state whilst dehydrated cells become catabolic. Hypohydration (lack of water in cells) can raise cortisol levels resulting in a catabolic state.

Cortisol levels also increase when people become intoxicated but are unchanged when alcohol is consumed in small amounts. It is possible that in small amounts alcohol may indirectly support anabolism by lowering cortisol through its de-stressing effects.

High volume aerobic exercise may increase cortisol levels substantially, resulting in a reduction in muscle mass. Therefore, it is important to only perform a moderate amount of aerobic exercise of no more than 3-4 hours a week. Consider the physiques of elite-level long-distance runners. Their bodies look emaciated and weak as a result of excessive cortisol production!

Whist it is onvious that weight gain and cortisol has not impacted their bodies, the cortisol production certainly demonstrates the impact this powerful hormone has on main gain or at least muscle maintenance.

High intensity exercise also promotes increased production of cortisol but it tends to be much less when compared to the amount produced as a result of high volume aerobic exercise.

Cortisol levels tend to rise immediately post-exercise and may remain so for up to 15 hours after the completion of the exercise. This rise in cortisol can be reduced by good nutritional habits post-exercise, improving the quality of sleep, minimising stress, using certain supplements and by increasing the fitness level of the person.

During the second half of nocturnal sleep the body’s production of cortisol starts to rise substantially. Therefore, it makes sense to consume a meal as soon as possible after waking to stop the catabolic effect that occurs in the body at this time.

Depression may also result in an increased production of cortisol, which then leads to weakening of the immune system and degeneration of some parts of the brain. Recent research shows the intimate relationship that exists between all systems of the body. Rather than working independently, all the systems work in co-operation; the mind-body connection. Consider the mortality rates as a result of immunosuppression in the surviving spouse of a recently deceased person.

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