Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How High Cortisol Can Cause Weight Gain and What You Can Do About It
Chronic stress hormones may be silently pushing your body to store more fat around your belly. Here’s what the science says—and how to take back control.
Stress
Written by
Mito Team
Ever notice that when life gets stressful, your cravings spike and your jeans feel tighter? That’s not just in your head. Chronic stress leads to increased levels of a hormone called cortisol. When cortisol stays high for too long, it can cause weight gain, especially around your belly.
High cortisol and weight gain often go hand in hand. Cortisol is your body’s main stress hormone. It’s helpful in short bursts, like when you need to react quickly. When your stress levels are high for a long time, it can mess with your metabolism, make it hard to sleep, and impact your ability to keep a healthy weight.
What Is Cortisol, and Why Does It Matter?
Cortisol is released by your adrenal glands in response to stress. It helps mobilize energy by increasing blood sugar, which can be useful in short-term situations. But chronically high cortisol does the opposite of what most of us want: it encourages fat storage, muscle breakdown, and sugar cravings.
Your body is designed to release cortisol in a daily rhythm, peaking in the morning and tapering off at night. When stress becomes chronic, this rhythm can flatten, and the system gets stuck in “on” mode.
How High Cortisol Leads to Weight Gain
So, how exactly does cortisol make you gain weight? Here's what research says:
Your appetite increases: Cortisol stimulates hunger and cravings, particularly for sugary or high-fat “comfort” foods.
It causes abdominal fat storage: Cortisol signals your body to store fat centrally, around the abdomen. That’s why many people experience cortisol and belly fat as a pair. This visceral fat is linked to a higher risk of heart disease and diabetes.
It drives insulin resistance: Elevated cortisol makes it harder for insulin to do its job, raising blood sugar and encouraging fat storage.
It promotes muscle loss: Cortisol breaks down muscle tissue for energy, which can reduce metabolism over time.
In a large study, people with high cortisol levels were significantly more likely to be overweight or obese. Similar findings have been reported in both adults and children. These findings point to a real biological pathway between stress and fat storage.
Common cortisol weight gain symptoms include fatigue, increased belly fat, sugar cravings, poor sleep, and slow recovery from workouts.
Track Your Cortisol and Metabolic Health
Cortisol: A key stress hormone that, when elevated for a long time, can lead to weight gain, insulin resistance, and fat storage around the abdomen.
ACTH: A hormone that signals the adrenal glands to release cortisol.
DHEA-S: DHEA Sulfate levels balance out cortisol and may be low in chronic stress.
Fasting insulin & glucose: High cortisol can impair insulin sensitivity.
Lipid panel: Chronic stress may raise triglycerides and LDL.
Leptin & adiponectin: Hormones from fat tissue that impact hunger, inflammation, and metabolism.
Tracking these markers can give you a complete picture of how stress is affecting your weight, metabolism, and overall health. Mito Health’s comprehensive blood testing allows you to learn how stress is affecting your metabolism, hormones, and fat storage.
How to Lower Cortisol Naturally and Maintain a Healthy Weight
1. Quality Sleep
Getting a good night's sleep is really important because not enough sleep can raise your cortisol levels, which isn’t great for your health. Try to aim for about 7 to 9 hours of sleep each night. When you sleep better, it can help lower cortisol, keep your appetite in check, and even support healthy weight loss.
2. Lessen Stress with Mindful Practices
Deep breathing, mindfulness meditation, and journaling are all great tools. One study found that people who did mindfulness practices for just eight weeks ended up with lower levels of cortisol, which is a hormone related to stress.
3. Exercise Regularly
Staying active keeps your cortisol in check, but it’s all about finding the right balance. Aim for about 150 minutes of walking or light strength training. This can help lower cortisol and boost your mood and sleep.
However, overdoing intense workouts can actually raise cortisol levels, so don’t forget to take some rest days.
4. Eat for Balanced Hormones
To keep your hormones balanced, consider a Mediterranean-style diet. Load up on veggies, fruits, whole grains, healthy fats, and lean proteins to help manage your cortisol and insulin levels.
Other nutrition tips also include:
Avoid refined sugars and highly processed foods.
Include magnesium-rich foods, like spinach and pumpkin seeds
Eat enough protein to support muscle maintenance.
Stay hydrated—dehydration can increase cortisol.
5. Take Supplements
Some nutrients and herbs may help regulate cortisol naturally. These include:
Ashwagandha: This herbal supplement is known as an adaptogen and has been shown in some studies to lower cortisol levels by 20 to 30%.
Omega-3 fatty acids: These are good for your mood and can help reduce inflammation, plus they might help your body respond better to stress.
Vitamin B-complex and magnesium: These nutrients are great for supporting your nervous system and managing stress levels.
Probiotics: New research is looking into how they might help connect your gut and brain, which could help with stress management.
Always talk to your doctor before starting new supplements, especially if you’re already taking medication.
Don’t Let Stress Control Your Weight
Weight gain isn't just about how many calories you eat versus how much you burn. Hormones, especially cortisol, can really affect your appetite and how your body stores fat, particularly when you're stressed out a lot. So, start by learning how your body works by checking your cortisol levels and other health markers through Mito Health.
Resources:
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How High Cortisol Can Cause Weight Gain and What You Can Do About It
Chronic stress hormones may be silently pushing your body to store more fat around your belly. Here’s what the science says—and how to take back control.
Stress
Written by
Mito Team
Ever notice that when life gets stressful, your cravings spike and your jeans feel tighter? That’s not just in your head. Chronic stress leads to increased levels of a hormone called cortisol. When cortisol stays high for too long, it can cause weight gain, especially around your belly.
High cortisol and weight gain often go hand in hand. Cortisol is your body’s main stress hormone. It’s helpful in short bursts, like when you need to react quickly. When your stress levels are high for a long time, it can mess with your metabolism, make it hard to sleep, and impact your ability to keep a healthy weight.
What Is Cortisol, and Why Does It Matter?
Cortisol is released by your adrenal glands in response to stress. It helps mobilize energy by increasing blood sugar, which can be useful in short-term situations. But chronically high cortisol does the opposite of what most of us want: it encourages fat storage, muscle breakdown, and sugar cravings.
Your body is designed to release cortisol in a daily rhythm, peaking in the morning and tapering off at night. When stress becomes chronic, this rhythm can flatten, and the system gets stuck in “on” mode.
How High Cortisol Leads to Weight Gain
So, how exactly does cortisol make you gain weight? Here's what research says:
Your appetite increases: Cortisol stimulates hunger and cravings, particularly for sugary or high-fat “comfort” foods.
It causes abdominal fat storage: Cortisol signals your body to store fat centrally, around the abdomen. That’s why many people experience cortisol and belly fat as a pair. This visceral fat is linked to a higher risk of heart disease and diabetes.
It drives insulin resistance: Elevated cortisol makes it harder for insulin to do its job, raising blood sugar and encouraging fat storage.
It promotes muscle loss: Cortisol breaks down muscle tissue for energy, which can reduce metabolism over time.
In a large study, people with high cortisol levels were significantly more likely to be overweight or obese. Similar findings have been reported in both adults and children. These findings point to a real biological pathway between stress and fat storage.
Common cortisol weight gain symptoms include fatigue, increased belly fat, sugar cravings, poor sleep, and slow recovery from workouts.
Track Your Cortisol and Metabolic Health
Cortisol: A key stress hormone that, when elevated for a long time, can lead to weight gain, insulin resistance, and fat storage around the abdomen.
ACTH: A hormone that signals the adrenal glands to release cortisol.
DHEA-S: DHEA Sulfate levels balance out cortisol and may be low in chronic stress.
Fasting insulin & glucose: High cortisol can impair insulin sensitivity.
Lipid panel: Chronic stress may raise triglycerides and LDL.
Leptin & adiponectin: Hormones from fat tissue that impact hunger, inflammation, and metabolism.
Tracking these markers can give you a complete picture of how stress is affecting your weight, metabolism, and overall health. Mito Health’s comprehensive blood testing allows you to learn how stress is affecting your metabolism, hormones, and fat storage.
How to Lower Cortisol Naturally and Maintain a Healthy Weight
1. Quality Sleep
Getting a good night's sleep is really important because not enough sleep can raise your cortisol levels, which isn’t great for your health. Try to aim for about 7 to 9 hours of sleep each night. When you sleep better, it can help lower cortisol, keep your appetite in check, and even support healthy weight loss.
2. Lessen Stress with Mindful Practices
Deep breathing, mindfulness meditation, and journaling are all great tools. One study found that people who did mindfulness practices for just eight weeks ended up with lower levels of cortisol, which is a hormone related to stress.
3. Exercise Regularly
Staying active keeps your cortisol in check, but it’s all about finding the right balance. Aim for about 150 minutes of walking or light strength training. This can help lower cortisol and boost your mood and sleep.
However, overdoing intense workouts can actually raise cortisol levels, so don’t forget to take some rest days.
4. Eat for Balanced Hormones
To keep your hormones balanced, consider a Mediterranean-style diet. Load up on veggies, fruits, whole grains, healthy fats, and lean proteins to help manage your cortisol and insulin levels.
Other nutrition tips also include:
Avoid refined sugars and highly processed foods.
Include magnesium-rich foods, like spinach and pumpkin seeds
Eat enough protein to support muscle maintenance.
Stay hydrated—dehydration can increase cortisol.
5. Take Supplements
Some nutrients and herbs may help regulate cortisol naturally. These include:
Ashwagandha: This herbal supplement is known as an adaptogen and has been shown in some studies to lower cortisol levels by 20 to 30%.
Omega-3 fatty acids: These are good for your mood and can help reduce inflammation, plus they might help your body respond better to stress.
Vitamin B-complex and magnesium: These nutrients are great for supporting your nervous system and managing stress levels.
Probiotics: New research is looking into how they might help connect your gut and brain, which could help with stress management.
Always talk to your doctor before starting new supplements, especially if you’re already taking medication.
Don’t Let Stress Control Your Weight
Weight gain isn't just about how many calories you eat versus how much you burn. Hormones, especially cortisol, can really affect your appetite and how your body stores fat, particularly when you're stressed out a lot. So, start by learning how your body works by checking your cortisol levels and other health markers through Mito Health.
Resources:
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How High Cortisol Can Cause Weight Gain and What You Can Do About It
Chronic stress hormones may be silently pushing your body to store more fat around your belly. Here’s what the science says—and how to take back control.
Stress
Written by
Mito Team
Ever notice that when life gets stressful, your cravings spike and your jeans feel tighter? That’s not just in your head. Chronic stress leads to increased levels of a hormone called cortisol. When cortisol stays high for too long, it can cause weight gain, especially around your belly.
High cortisol and weight gain often go hand in hand. Cortisol is your body’s main stress hormone. It’s helpful in short bursts, like when you need to react quickly. When your stress levels are high for a long time, it can mess with your metabolism, make it hard to sleep, and impact your ability to keep a healthy weight.
What Is Cortisol, and Why Does It Matter?
Cortisol is released by your adrenal glands in response to stress. It helps mobilize energy by increasing blood sugar, which can be useful in short-term situations. But chronically high cortisol does the opposite of what most of us want: it encourages fat storage, muscle breakdown, and sugar cravings.
Your body is designed to release cortisol in a daily rhythm, peaking in the morning and tapering off at night. When stress becomes chronic, this rhythm can flatten, and the system gets stuck in “on” mode.
How High Cortisol Leads to Weight Gain
So, how exactly does cortisol make you gain weight? Here's what research says:
Your appetite increases: Cortisol stimulates hunger and cravings, particularly for sugary or high-fat “comfort” foods.
It causes abdominal fat storage: Cortisol signals your body to store fat centrally, around the abdomen. That’s why many people experience cortisol and belly fat as a pair. This visceral fat is linked to a higher risk of heart disease and diabetes.
It drives insulin resistance: Elevated cortisol makes it harder for insulin to do its job, raising blood sugar and encouraging fat storage.
It promotes muscle loss: Cortisol breaks down muscle tissue for energy, which can reduce metabolism over time.
In a large study, people with high cortisol levels were significantly more likely to be overweight or obese. Similar findings have been reported in both adults and children. These findings point to a real biological pathway between stress and fat storage.
Common cortisol weight gain symptoms include fatigue, increased belly fat, sugar cravings, poor sleep, and slow recovery from workouts.
Track Your Cortisol and Metabolic Health
Cortisol: A key stress hormone that, when elevated for a long time, can lead to weight gain, insulin resistance, and fat storage around the abdomen.
ACTH: A hormone that signals the adrenal glands to release cortisol.
DHEA-S: DHEA Sulfate levels balance out cortisol and may be low in chronic stress.
Fasting insulin & glucose: High cortisol can impair insulin sensitivity.
Lipid panel: Chronic stress may raise triglycerides and LDL.
Leptin & adiponectin: Hormones from fat tissue that impact hunger, inflammation, and metabolism.
Tracking these markers can give you a complete picture of how stress is affecting your weight, metabolism, and overall health. Mito Health’s comprehensive blood testing allows you to learn how stress is affecting your metabolism, hormones, and fat storage.
How to Lower Cortisol Naturally and Maintain a Healthy Weight
1. Quality Sleep
Getting a good night's sleep is really important because not enough sleep can raise your cortisol levels, which isn’t great for your health. Try to aim for about 7 to 9 hours of sleep each night. When you sleep better, it can help lower cortisol, keep your appetite in check, and even support healthy weight loss.
2. Lessen Stress with Mindful Practices
Deep breathing, mindfulness meditation, and journaling are all great tools. One study found that people who did mindfulness practices for just eight weeks ended up with lower levels of cortisol, which is a hormone related to stress.
3. Exercise Regularly
Staying active keeps your cortisol in check, but it’s all about finding the right balance. Aim for about 150 minutes of walking or light strength training. This can help lower cortisol and boost your mood and sleep.
However, overdoing intense workouts can actually raise cortisol levels, so don’t forget to take some rest days.
4. Eat for Balanced Hormones
To keep your hormones balanced, consider a Mediterranean-style diet. Load up on veggies, fruits, whole grains, healthy fats, and lean proteins to help manage your cortisol and insulin levels.
Other nutrition tips also include:
Avoid refined sugars and highly processed foods.
Include magnesium-rich foods, like spinach and pumpkin seeds
Eat enough protein to support muscle maintenance.
Stay hydrated—dehydration can increase cortisol.
5. Take Supplements
Some nutrients and herbs may help regulate cortisol naturally. These include:
Ashwagandha: This herbal supplement is known as an adaptogen and has been shown in some studies to lower cortisol levels by 20 to 30%.
Omega-3 fatty acids: These are good for your mood and can help reduce inflammation, plus they might help your body respond better to stress.
Vitamin B-complex and magnesium: These nutrients are great for supporting your nervous system and managing stress levels.
Probiotics: New research is looking into how they might help connect your gut and brain, which could help with stress management.
Always talk to your doctor before starting new supplements, especially if you’re already taking medication.
Don’t Let Stress Control Your Weight
Weight gain isn't just about how many calories you eat versus how much you burn. Hormones, especially cortisol, can really affect your appetite and how your body stores fat, particularly when you're stressed out a lot. So, start by learning how your body works by checking your cortisol levels and other health markers through Mito Health.
Resources:
How High Cortisol Can Cause Weight Gain and What You Can Do About It
Chronic stress hormones may be silently pushing your body to store more fat around your belly. Here’s what the science says—and how to take back control.
Stress
Written by
Mito Team
Ever notice that when life gets stressful, your cravings spike and your jeans feel tighter? That’s not just in your head. Chronic stress leads to increased levels of a hormone called cortisol. When cortisol stays high for too long, it can cause weight gain, especially around your belly.
High cortisol and weight gain often go hand in hand. Cortisol is your body’s main stress hormone. It’s helpful in short bursts, like when you need to react quickly. When your stress levels are high for a long time, it can mess with your metabolism, make it hard to sleep, and impact your ability to keep a healthy weight.
What Is Cortisol, and Why Does It Matter?
Cortisol is released by your adrenal glands in response to stress. It helps mobilize energy by increasing blood sugar, which can be useful in short-term situations. But chronically high cortisol does the opposite of what most of us want: it encourages fat storage, muscle breakdown, and sugar cravings.
Your body is designed to release cortisol in a daily rhythm, peaking in the morning and tapering off at night. When stress becomes chronic, this rhythm can flatten, and the system gets stuck in “on” mode.
How High Cortisol Leads to Weight Gain
So, how exactly does cortisol make you gain weight? Here's what research says:
Your appetite increases: Cortisol stimulates hunger and cravings, particularly for sugary or high-fat “comfort” foods.
It causes abdominal fat storage: Cortisol signals your body to store fat centrally, around the abdomen. That’s why many people experience cortisol and belly fat as a pair. This visceral fat is linked to a higher risk of heart disease and diabetes.
It drives insulin resistance: Elevated cortisol makes it harder for insulin to do its job, raising blood sugar and encouraging fat storage.
It promotes muscle loss: Cortisol breaks down muscle tissue for energy, which can reduce metabolism over time.
In a large study, people with high cortisol levels were significantly more likely to be overweight or obese. Similar findings have been reported in both adults and children. These findings point to a real biological pathway between stress and fat storage.
Common cortisol weight gain symptoms include fatigue, increased belly fat, sugar cravings, poor sleep, and slow recovery from workouts.
Track Your Cortisol and Metabolic Health
Cortisol: A key stress hormone that, when elevated for a long time, can lead to weight gain, insulin resistance, and fat storage around the abdomen.
ACTH: A hormone that signals the adrenal glands to release cortisol.
DHEA-S: DHEA Sulfate levels balance out cortisol and may be low in chronic stress.
Fasting insulin & glucose: High cortisol can impair insulin sensitivity.
Lipid panel: Chronic stress may raise triglycerides and LDL.
Leptin & adiponectin: Hormones from fat tissue that impact hunger, inflammation, and metabolism.
Tracking these markers can give you a complete picture of how stress is affecting your weight, metabolism, and overall health. Mito Health’s comprehensive blood testing allows you to learn how stress is affecting your metabolism, hormones, and fat storage.
How to Lower Cortisol Naturally and Maintain a Healthy Weight
1. Quality Sleep
Getting a good night's sleep is really important because not enough sleep can raise your cortisol levels, which isn’t great for your health. Try to aim for about 7 to 9 hours of sleep each night. When you sleep better, it can help lower cortisol, keep your appetite in check, and even support healthy weight loss.
2. Lessen Stress with Mindful Practices
Deep breathing, mindfulness meditation, and journaling are all great tools. One study found that people who did mindfulness practices for just eight weeks ended up with lower levels of cortisol, which is a hormone related to stress.
3. Exercise Regularly
Staying active keeps your cortisol in check, but it’s all about finding the right balance. Aim for about 150 minutes of walking or light strength training. This can help lower cortisol and boost your mood and sleep.
However, overdoing intense workouts can actually raise cortisol levels, so don’t forget to take some rest days.
4. Eat for Balanced Hormones
To keep your hormones balanced, consider a Mediterranean-style diet. Load up on veggies, fruits, whole grains, healthy fats, and lean proteins to help manage your cortisol and insulin levels.
Other nutrition tips also include:
Avoid refined sugars and highly processed foods.
Include magnesium-rich foods, like spinach and pumpkin seeds
Eat enough protein to support muscle maintenance.
Stay hydrated—dehydration can increase cortisol.
5. Take Supplements
Some nutrients and herbs may help regulate cortisol naturally. These include:
Ashwagandha: This herbal supplement is known as an adaptogen and has been shown in some studies to lower cortisol levels by 20 to 30%.
Omega-3 fatty acids: These are good for your mood and can help reduce inflammation, plus they might help your body respond better to stress.
Vitamin B-complex and magnesium: These nutrients are great for supporting your nervous system and managing stress levels.
Probiotics: New research is looking into how they might help connect your gut and brain, which could help with stress management.
Always talk to your doctor before starting new supplements, especially if you’re already taking medication.
Don’t Let Stress Control Your Weight
Weight gain isn't just about how many calories you eat versus how much you burn. Hormones, especially cortisol, can really affect your appetite and how your body stores fat, particularly when you're stressed out a lot. So, start by learning how your body works by checking your cortisol levels and other health markers through Mito Health.
Resources:
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
Recently published
What could cost you $15,000?
$349 with Mito.
No hidden fees. No subscription traps. Just real care.
What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
What could cost you $15,000?
$349 with Mito.
No hidden fees. No subscription traps. Just real care.
What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
What could cost you $15,000?
$349 with Mito.
No hidden fees. No subscription traps. Just real care.
What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
What could cost you $15,000?
$349 with Mito.
No hidden fees. No subscription traps. Just real care.
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching