Stress is a major factor in weight gain, even without an increase in calorie intake. Cortisol, the body’s primary stress hormone, plays a key role in this process. When stress is chronic, cortisol levels remain elevated, signaling the body to store fat, slow metabolism, and hold onto energy reserves. This is a survival mechanism, but in prolonged stress, it leads to unwanted weight gain and metabolic dysfunction.
It became clear how much stress affected weight when my body changed drastically despite eating the same. At 140 lbs, nothing was different in terms of food intake, but after experiencing domestic violence and severe physical abuse, my weight increased to 210 lbs without any changes in diet. The only difference was the extreme stress and trauma endured.
Studies confirm that chronic stress and high cortisol levels can lead to increased fat storage, especially in the abdominal area. Cortisol also reduces muscle mass by breaking down proteins for energy, further slowing metabolism. Additionally, prolonged stress disrupts insulin sensitivity, making it easier to gain weight even with a low-calorie intake.
The nervous system plays a role as well. Trauma activates the fight-or-flight response, affecting digestion and nutrient absorption. Sleep disruption from stress worsens the problem by altering hunger hormones like ghrelin and leptin, leading to metabolic dysfunction.
This isn’t just about calories in, calories out. The body responds to stress in ways that make weight regulation far more complex than simple energy balance. Healing from stress is essential to restoring metabolic function and overall health.
What is Cortisol?
Cortisol is a steroid hormone produced by the adrenal glands, regulated by the hypothalamic-pituitary-adrenal (HPA) axis. It follows a daily rhythm, peaking in the morning and decreasing throughout the day. Its primary functions include regulating metabolism, suppressing inflammation, maintaining blood pressure, and influencing mood and cognition.
In response to stress, cortisol increases blood glucose, breaks down proteins and fats for energy, and modulates the immune system. However, chronic high cortisol levels lead to metabolic dysfunction, fat storage, muscle loss, immune suppression, cardiovascular issues, and cognitive problems. Long-term stress disrupts normal cortisol balance, contributing to weight gain and other health risks. Managing stress is key to preventing these effects.
Learn more about Cortisol in my other article “The Cortisol Conundrum”
Zenia is a multifaceted artist, musician, singer, actress, and tech advisor, dedicated to inspiring transformation through authentic expression. A natural wellness advocate and activist, she supports movements, foundations, and individuals committed to meaningful change. Zenia empowers people to live from the heart, harnessing the power of music, art, lifestyle shifts, and conscious awareness. Rooted in a family legacy of yoga, meditation, holistic health, education, and law, she carries forward a tradition of healing and knowledge, blending artistry with advocacy to make a lasting impact on the world.
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