How Cortisol Impacts Glucose Release


Blog Image: How Cortisol Impacts Glucose Release

During metabolism, the body stores some excess energy as glycogen in the liver and muscles, but this type of fat storage is limited. A majority of excess energy gets converted to triglycerides and stored in adipose tissue as subcutaneous fat. This type of fat storage was once highly advantageous, especially during periods of food shortage. Unfortunately, extra stress still accelerates this process, but in modern times, excess cortisol favors visceral fat stored in the abdominal region.

Unlike subcutaneous fat stored under the skin, visceral fat is considered "toxic fat" because it's associated with cardiovascular disease and other health risks. So effective stress management is not just for your mental well-being; it is important for maintaining a healthy weight and reducing your risk of weight-related health complications. Fortunately, understanding cortisol’s role in fat storage can help you make better choices to support your goals for healthy living.

Throughout human history, this process allowed our ancestors to survive recurring periods of food scarcity by trapping excess energy into fat reserves that were readily available when fuel was needed the most. However, modern life presents completely different challenges. Today, chronic stress and elevated cortisol can lead to unintended weight gain with visceral fat deposits around the abdomen. While small amount of visceral fat have a role, excess amounts can negatively impact long-term weight control.

Health risks of subcutaneous and visceral fat do differ.

Fat cells primarily store energy, but they also play a dynamic role in metabolic health. When existing fat cells reach their storage limit, the body creates new ones through a process called hyperplasia. Adipose tissue is a type of connective tissue where the body stores energy in specialized cells called adipocytes. While subcutaneous fat deposits may be considered unsightly by some individuals, visceral fat deposits pose far greater health concerns and are often linked to elevated cortisol levels from chronic stress.

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.

Visceral fat is the type of fat that wraps around your internal organs in your abdominal cavity. Unlike subcutaneous fat that is stored just beneath the skin, this deep belly fat serves important functions. It stores energy, helps regulate hormones, and cushions your organs. However, when the body is challenged by chronic stress, excessive amounts of cortisol hormone can cause the body to accumulate excess visceral fat. This is where health risks start to climb with increased risk of diabetes, heart disease, stroke, and certain types of cancer.

High Cortisol Can Disrupt Metabolism

Understanding the mechanisms by which cortisol influences metabolism and fat distribution empowers you to take actionable steps toward reducing chronic stress and its harmful effects. So, this is where stress management enters the picture. By adopting techniques for better stress control, improving dietary habits, and maintaining an active lifestyle, it's possible to minimize the negative impact of cortisol on the body and restore metabolic health and well-being.

  • Increased Food Cravings – The relationship between cortisol and appetite goes beyond simple hunger. Elevated cortisol levels specifically increase your desire for "comfort foods" and other calorie-dense options.
  • Cortisol Production in Tissues – Under normal circumstances, balanced cortisol levels help your body efficiently break down stored fat. But, when levels remain high, the body favors fat-storage over fat-burning.
  • Excess Glucose Due to Insulin Resistance – Over time, elevated cortisol levels lead to insulin resistance, a condition where your cells essentially stop listening to insulin's signals, so glucose cannot enter cells effectively.
  • Sleep and Hormonal Imbalances – Hormonal imbalances that lead to poor sleep quality directly impact two key hormones that control appetite and satiety: leptin and ghrelin. This leads to renewed cravings and overeating.
  • Visceral Fat Accumulation – Unlike subcutaneous fat, which is the fat stored under your skin, visceral fat contains a much higher concentration of cortisol receptors and is potentially more dangerous.

Chronic stress and elevated cortisol levels also affect appetite, often triggering cravings for calorie-dense foods. So, creating a personalized plan to address cortisol levels can help you achieve healthier metabolic function and better long-term weight control. Since cortisol levels naturally fluctuate throughout the day, maintaining consistently healthy levels through stress management becomes crucial for preventing the accumulation of dangerous visceral fat in the abdominal region and its associated health risks.

Women Bodies Handle Cortisol Differently

Chronic stress and elevated cortisol levels are strongly linked to abdominal fat accumulation. Men typically exhibit a stronger correlation between high cortisol levels and abdominal obesity, developing the classic "beer belly" shape more rapidly. Women may experience more varied responses influenced by hormonal factors, though post-menopausal women often see a shift toward increased abdominal fat storage. Prior to menopause, women typically store subcutaneous fat in their hips, thighs and buttocks, which may create a “pear shape.”

It is, however, important to note that cortisol metabolism can differ dramatically between individuals, regardless of sex. Some women may have heightened cortisol responses, while some men may display more subdued reactions. Obesity adds another layer of complexity, as it can alter how cortisol is cleared from the body and may activate additional stress response pathways. These individual variations highlight why a personalized approach to stress management and long-term weight control are so crucial.

Nonetheless, where and how your body stores fat during times of chronic stress depends largely on your biological sex. Plus, understanding your unique stress response and cortisol release patterns can help you develop more effective strategies for managing both everyday stress as well as cortisol’s effects on your particular body composition. Recognizing these differences is essential for men and women who need to develop an effective but individualized approach to managing stress-related weight gains and improving overall metabolic health.

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If you are looking for a weight management plan personalized for your body, your lifestyle and your goals, MRC Colorado Springs 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.

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