How Cortisol Hormone Shapes Fat Storage

---

If fats are eaten but not burned as energy, they are stored by the body in fat cells and later used as fuel. In fact, it is the major form of stored energy and a moderate amount is needed in the diet for good health. However, while fat storage was advantageous for survival in ancient times, the current reality of excess fat accumulation today often results in obesity and increased weight-related health risks.

The stress hormone cortisol influences fat metabolism in several ways. During stress, cortisol prompts the release of glucose (sugar) from the liver, delivering the quick energy your body might need. However, chronic stress and elevated cortisol can disrupt normal metabolic processes, potentially slowing calorie burning and even reducing the release of other endocrine secretions causing increased fat stores in the abdominal region.

Whereas excess energy is initially stored just beneath the skin as subcutaneous fat, high cortisol levels favor the storage of visceral fat much deeper in fat cells surrounding abdominal organs. Although visceral fat is often associated with negative health risks, it does offer some protective padding and plays an important metabolic role. When present in moderate amounts, visceral fat deposits influence healthy immune function, but excess amounts have been linked to a variety of chronic metabolic health problems.

What are the risks of visceral fat deposits?

Understanding the mechanisms by which the stress hormone  cortisol influences metabolism and fat distribution empowers individuals to take actionable steps toward reducing chronic stress and its harmful effects. By adopting stress management techniques, improving dietary habits, and maintaining an active lifestyle, it is possible to minimize the negative impact of cortisol on the body and promote long-term metabolic health. After all, visceral fat contains higher concentrations of enzymes that convert inactive cortisone into active cortisol.

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 is a well-known contributor to elevated cortisol levels, which can significantly impact metabolism and fat storage within the body. When cortisol levels remain high over time, the body tends to favor the accumulation of visceral fat, particularly around the abdominal area. Additionally, excessive cortisol can slow down metabolism and reduce muscle mass, further hindering the ability to burn fat effectively. Creating a personalized plan to address cortisol levels can help individuals achieve healthier metabolic function and better weight control.

Excess Cortisol Can Increase Fat Gain

Cortisol is a critical steroid hormone produced by the adrenal glands. It helps regulate essential bodily functions, including metabolism, immune response, and blood pressure. When the body experiences mental, emotional, or physical stress, cortisol levels increase as part of the body’s natural response. However, prolonged or constantly elevated cortisol levels can have unintended side effects, including changes in fat storage and fluid retention, further emphasizing the importance of stress management and hormonal health for overall well-being.

• Increased Food Cravings – Chronic stress elevates cortisol levels and can significantly impact eating habits with increased cravings for high-calorie, fatty, and sugary foods. However, this often does trigger overeating.
• Cortisol Production in Tissues – When out of balance, this primary stress hormone plays a critical role in fat metabolism and the storage of excess energy in existing fat cells as well as newly created cellular tissues.
• Excess Glucose Due to Insulin Resistance – High cortisol levels cause cells to become less responsive to insulin, known as insulin resistance. This reduces the cells’ ability to absorb glucose causing high blood sugar levels.
• Sleep and Hormonal Imbalances – Stress-induced cortisol surges can disrupt natural sleep cycles, leading to poor-quality sleep. Disturbances also interfere with the regulation of key hormones like leptin and ghrelin.
• Visceral Fat Accumulation – Visceral fat is sensitive to cortisol and contains a higher concentration of cortisol receptors compared to subcutaneous fat. This makes it more responsive to cortisol's signals that promote fat storage.

Excess fat storage isn’t just about diet or exercise alone. It’s often a result of hormonal imbalances interacting with lifestyle factors. When the body consumes more energy than it needs, fat cells, known as adipocytes, expand in both number and size, storing the surplus as triglycerides. However, visceral fat, which is stored around the organs, goes beyond just energy storage. It actively releases substances that trigger chronic inflammation throughout the body, significantly increasing the risk of various health issues.

Women and Men Respond to Cortisol Differently

Cortisol, the primary stress hormone, impacts how men and women store fat, though there are notable differences between the sexes. Research from Harvard Health suggests that women are more likely to turn to comfort foods, high in calories and sugar, as a way to cope with stress, which can lead to increased weight gain. Men, while also susceptible to appetite changes, often gravitate toward other coping mechanisms like smoking or drinking. Unlike men, women release more oxytocin that buffers cortisol’s effects and fosters social bonding.

The distribution of body fat also varies between men and women. Men are more likely to accumulate visceral fat, which surrounds internal organs and is linked to health risks like heart disease and diabetes. Women, on the other hand, tend to store more subcutaneous fat around the hips, thighs, and buttocks. Chronic stress and elevated cortisol often lead to what's referred to as a "cortisol belly," or abdominal fat accumulation. While cortisol plays a role, fat storage areas are influenced by overall body composition and fat metabolism.

Elevated cortisol levels also contribute to unhealthy eating habits by increasing cravings for high-calorie, sugary, and fatty foods rather than foods rich in nutrients that can help mitigate the effects of stress. This can result in overeating and subsequent weight gain, exacerbating the cycle of stress and poor eating behaviors. Ultimately, these physiological differences underline the unique ways each gender experiences and responds to stress, and how those responses affect body composition. After all, fat storage in either sex is not solely due to excess cortisol.

______________________

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