Let's Talk About Stress: Cortisol, weight gain, & how to stress less!

A large portion of Americans experience stress every single day. According to a 2023 Gallup poll, 53% of women and 45% of men reported feeling frequent stress.

That’s a lot—and unfortunately, we don’t always realize how deeply it’s affecting our health. Stress isn’t just a mental thing. It’s physical. It’s hormonal. It’s digestive.

Let’s unpack how it works—and how to deal with it in a way that doesn’t feel like just another thing to add to your to-do list.

So... What’s the Deal with Cortisol?

Cortisol has become kind of a buzzword—especially in conversations around stress and weight gain. But what is it, really?

Cortisol is a steroid hormone your adrenal glands release when you're stressed or your blood sugar dips. It helps regulate:

• Metabolism

• Blood pressure

• Immune responses

• Inflammation

It’s important! But when cortisol levels stay too high for too long, things can get a little messy.

Can Cortisol Contribute to Weight Gain? ⚖️

Yes—chronically elevated cortisol has been linked to weight gain. That said, high cortisol levels can contribute to weight gain—but they’re not the only factor, and definitely not the biggest one. Weight gain happens for many reasons: large portions, low physical activity, poor sleep, environmental factors, even genetics. You can’t just blame cortisol or stress—there’s usually a combination of things going on behind the scenes.

Here’s how cortisol can contribute to weight gain:

• It increases cravings and appetite, particularly for high-calorie foods.

• It promotes fat storage.

• It can lower insulin sensitivity, which makes it harder to regulate blood sugar.

• It often leads to emotional eating and disrupted hunger/fullness cues.

Stress vs. Cortisol

• Stress is your body’s natural response to any demand or threat. It triggers your fight-or-flight system and releases cortisol.

• Chronic stress means this system is activated all the time, leading to persistently high cortisol.

  
  

Why Chronic Stress Sucks

Mental Effects:

• Brain fog & poor focus

• Panic attacks or anxiety

• Mood swings & emotional outbursts

• Depression from depleted serotonin & dopamine (made mostly in your gut!)

• Disrupted sleep from reduced melatonin

• Heightened body image struggles & binge/restrict cycles

• Burnout: numbness, exhaustion, detachment

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Physical Effects:

• Digestive issues: bloating, constipation, diarrhea, tummy pain

• Lower immunity: more illness, slower recovery

• Muscle tension or pain

• Hormonal imbalances: missed periods, worse PMS, thyroid disruption

• Higher blood pressure & inflammation = increased heart disease risk

• Sleep disruption: worsens recovery, raises inflammation, zaps energy

• Increased insulin resistance: harder to manage weight & blood sugar

  
  

Chronic stress keeps your body stuck in survival mode. And that's not great.

“Okay, But I Don’t Have Time to Meditate for 45 Minutes”

Haha, me too! Sometimes self-care advice feels like more work than the stress itself. But stress relief doesn’t have to be overwhelming. Here are some simple, low-effort ways to reduce stress without overhauling your entire life:

(No yoga retreat required!)

• Sip something warm: Ginger, mint, or calming tea. Warmth soothes your vagus nerve and helps digestion.

• Do a word search or coloring page: I love going to brainzilla.com for free games that help you zone out.

• Deep breathing or box breathing: Even doing 3 slow breaths at your desk can help.

• ☀️ Step outside for one minute: Sun + air = nervous system reset.

• 🐾 Pet your critter: Instant oxytocin boost.

• Have a “do nothing” minute: Literally one full minute of just being. Set a timer, pop a squat, and just BE for an entire minute.

• Play your favorite song: Dancing is optional, but encouraged.

• Take a walk or stretch it out: Move your body!

  
  
  
  

Final Thoughts:

Stress is part of life—but chronic stress doesn’t have to be. You don’t need a full-blown routine to feel better, you just need a few small shifts that give your body a break from survival mode.

Even a little less stress can have a ripple effect on your digestion, sleep, mood, and energy. Choose one thing from this list and try it today. Your body (and brain) will thank you. Let me know how it goes!