What You Need to Know About Cortisol

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Cortisol is a powerful hormone that plays a significant role in how the body manages excess energy and determines whether reserves are stored in the liver and muscles or converted into triglycerides to be stored in fat deposits. Although our “flight or fight” response was a crucial mechanism that help early humans survive, elevated cortisol levels today can negatively impact metabolism and lead to unintended weight gain.

Whereas the stress hormone still boosts fat and carbohydrate burn to create the same bursts of energy that might have been necessary during early situations of impending danger, our daily needs for human survival have changed. But, excess cortisol still boosts appetite and increases food cravings for calorie-dense foods like sweets, salty snacks, and fatty meals, and the reduction in intake of nutrient-rich foods can make weight control more challenging.

When fat cells max out their storage capacity, some expand but the body can also create new fat cells through a process called hyperplasia. If subcutaneous fat storage surpasses safe limits, fat begins to accumulate in less typical areas of the body, such as around organs. These visceral fat deposits are particularly concerning because this type of fat has been linked to numerous health complications and excessive fat accumulation are closely linked to obesity.

Are health risks different for visceral fat deposits?

Adipose tissue, commonly known as body fat, is a type of connective tissue where the body stores energy in fat cells called adipocytes. This tissue is found beneath the skin as subcutaneous fat and around internal organs as visceral fat. Visceral fat specifically refers to adipose tissue located in the abdominal cavity, surrounding vital organs. While it serves important functions such as energy storage, cushioning organs, and aiding in hormone regulation, an excessive accumulation of this fat can be harmful to overall health.

Visceral vs Subcutaneous Fat: The difference in danger of health risks between visceral fat and subcutaneous fat stems primarily from metabolic activity as well as the substances released. Excess visceral fat is more metabolically active and can release free fatty acids and other fat metabolites directly into the liver’s portal system. This can impair hepatic function, lead to fatty liver disease, and cause poor regulation of glucose and insulin metabolism.

Chronic stress and elevated cortisol levels also affect appetite, often triggering cravings for calorie-dense foods high in fats, sugars, and carbohydrates. This can lead to overeating and additional weight gain, creating an even more challenging cycle to manage. Maintaining healthy cortisol levels is, therefore, essential for improving metabolic health and achieving effective weight management. Adopting stress management techniques, improving dietary habits, and maintaining an active lifestyle, make it possible to minimize the negative impact of cortisol on the body.

How Cortisol Can Impact Fat Gain

Cortisol has a complex relationship with the body’s overall fat metabolism. For example, when insulin levels are low, cortisol activates a process that breaks down stored fat and releases fatty acids into the blood. However, persistent high cortisol levels caused by chronic stress can tip the balance towards increased fat storage instead of fat breakdown. Specifically, cortisol promotes the activity of an enzyme known as lipoprotein lipase, which stores fat, particularly in the abdominal region rather than under the skin.

• Increased Food Cravings – Over time, cortisol contributes to a cycle of increased food cravings that can contribute to weight gain. Moreover, cortisol increases cravings for less healthy food options.
• Cortisol Production in Tissues – Cortisol influences key enzymes and favors the accumulation of visceral fat, which surrounds internal organs, over subcutaneous fat deposits that are found just beneath the skin.
• Excess Glucose Due to Insulin Resistance – When cortisol remains elevated over time, it reduces the cells' responsiveness to insulin, the hormone responsible for signaling cells to absorb glucose from the bloodstream.
• Sleep and Hormonal Imbalances – Stress-induced cortisol spikes can wreak havoc on your natural sleep cycle, often leading to insomnia or disrupted sleep with a ripple effect that impacts leptin and ghrelin hormones.
• Visceral Fat Accumulation – Visceral fat is particularly sensitive to cortisol due to its higher concentration of cortisol receptors, making it more responsive to signals that promote fat storage in the abdominal region.

The relationship between stress, cortisol, and fat storage is a complex interplay of several factors. Increased cortisol levels can lead to heightened food cravings, insulin resistance, and changes in enzyme regulation. This creates a metabolic state where the body becomes more prone to storing fat while simultaneously reducing its capacity to build and maintain muscle. Over time, this cycle of stress and elevated cortisol can lead to both abdominal fat gain and a decreased ability to manage weight effectively.

Women and Men Handle Stress Hormone Differently

Indeed how the female and male body responds to stress is not the same. While the basic mechanisms of cortisol hormone release and its effects on basic metabolism and fat storage are universal, there are key differences. Recent studies reveal that women are more likely to turn to high-calorie comfort foods as a way of managing stress, which often leads to overeating and increased calorie intake. Men, on the other hand, might resort to coping mechanisms such as smoking or drinking, which, while different, also carry their own risks.

Additionally, the metabolism of cortisol can differ between sexes, with studies suggesting that cortisol clearance can also be altered in cases of obesity. For instance, some women may have a heightened cortisol response, whereas some men may display a more subdued one. Women may find social support and relationship building a more beneficial form of support, while men may prefer activities like physical exercise or engaging in routine recreational activities to reduce stress, though the effects for either sex can vary individually.

Cortisol may be a universal factor in stress-related weight gain, but the physiological and hormonal differences between men and women can play a critical role in shaping how this process unfolds. Recognizing these distinctions can help refine health strategies to minimize stress’s impact on fat gain and overall well-being. Moreover, Metabolic Research Center’s personalized approach addresses how stress can uniquely affect an individual’s health profile to ensure better overall outcomes for weight control for both men and women.

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If you are looking for a weight management plan personalized for your body, your lifestyle and your goals, MRC Bentonville is here to help. Metabolic Research Center has been helping people just like you to restore metabolic efficiency for decades. Take our 2-minute quiz to “Find Your Fit” and discover how our whole body wellness approach can put you on the right track. After all, we don’t believe in fad dieting and you’ll receive an instant download for our FREE Kickstart Guide that includes meal planning, recipes and much more.