In my last post, we touched on ways to lower cortisol levels through certain foods and through the use of supplements. In this article, I want to touch base on stress and how stress can lead to weight gain (especially in the waistline). Let’s look at how stress and weight gain are related.

Can stress really lead to weight gain? In the chaos this is life, it’s easy to spend some nights stressing rather than sleeping. I think we can all relate to that! In the meantime, your body is cooking up the perfect recipe (I’m talking Julia Child style) to sabotage your waistline. Stress could be one of the culprits. 

Let’s Talk About Stress and Weight Gain, Baby (like Salt-n-Pepa did)

8 in 10 Americans report experiencing some level of stress in their daily lives (kinda shook, thought it would have been 10/10) Are you one of them..? Cause I am 🙋🏻‍♀️

So, what is stress? Stress is the body’s reaction to any change that requires an adjustment or response. It’s a normal reaction – we all experience stress, some more than others (bless the ones who don’t) 

Stress can be triggered by our environment or something from within, like… Let’s say your never-ending thoughts. Stress usually occurs when the body/mind perceives some sort of threat, whether it be from pressures at work or actual danger. Funny enough, even positive changes, like an upcoming wedding, a promotion at work, or even getting a new puppy, can trigger stress (go figure!) 

Stress is subjective – It means different things to different people, what causes stress in my life certainly doesn’t cause stress in my husband’s life, and honestly… I’m starting to think nothing does (he’s the 2 out of 10) Some may be better at handling stress from impending deadlines, whereas others crack under pressure.  

But listen, not all stress is bad. In fact, a lot of it is good! Our bodies were designed to stress. Stress can help you accomplish that project you’ve procrastinated on, prevent you from injury, and escape scary situations. You’ve likely experienced numerous scary or frightening moments, like jumping when the killer with the mask appears in Scream (did we ever find out who the killer was? I was too stressed to finish it) or slamming on our car breaks when going 100 mph. Anyhoo, you catch my drift. 

In the face of something frightening, your heartbeat and breathing quicken and your body becomes alert, tense, and ready to take action. That’s what we call a “fight-or-flight” response, and it’s a good thing! In moderation of course. What’s not a good thing? When those moderate doses of stress happen frequently and constantly. Our bodies, and yes… wait for it… Our waistlines weren’t designed to handle this long-term, chronic stress without consequence (Of course). 

Key Hormones Involved in Stress-Induced Weight Gain 

In a stressful situation, the body initiates a chemical response which includes the release of a cascade of hormones. There are two key players when it comes to stress and weight. You guessed it…. CORTISOL and INSULIN.

Cortisol – The Stress Hormone

We’ll refresh from my last post, shall we… 

Cortisol is a steroid hormone released by the adrenal glands in response to stress. It’s the body’s primary stress hormone, which is why it’s often referred to as “the stress hormone” Cortisol release can be triggered by any type of stressor, a late wake-up call, dogs barking or actual danger. Whatever the cause, when you hit that Fight or Flight mode your body secretes cortisol. 

And again, this is actually a good thing. The release of cortisol causes changes in our blood flow, stimulates the liver to produce glucose, and even helps trigger the body to convert proteins and fats into readily available energy (I mean come on, biology is freaking cool). This glucose is meant to fuel the muscles and give the body a natural energy boost for a quick reaction to a threat.

The constant release of cortisol can increase your appetite and cravings for those highly palatable foods, like fatty and sugary foods (insert McDonald’s french fries here, please). Cortisol also affects fat distribution by causing more fat to be stored as visceral – fat stored around the abdomen 

Bottom Line: Chronically elevated cortisol levels can lead to increased appetite, cravings for less healthy foods, and greater accumulation of belly fat. So… For the love of health, keep that stress only for emergencies. 

Insulin – The Fat Storage Hormone

Insulin is a hormone made in the pancreas with the main role of regulating blood sugar. It acts like the Amazon driver – transporting glucose in the blood to the cells, opening the door (to receive said Amazon package) and shutting the glucose inside (to open said Amazon package) so that it may be used for energy (or whatever you purchased) When the cells and liver are tapped out of glucose, the excess is store as you guessed it again… Fat! 

So, What role does insulin play in the stress-weight game? It ties back to cortisol. Remember, cortisol’s role in a stressful situation is to quickly mobilize glucose reserves to provide the body with as much readily available energy as possible (in the form of blood sugar) 

The last bloody thing it wants is insulin interfering and shutting all of the glucose into the cells or, into the liver to be stored for later, so it essentially renders the cells temporarily insulin resistant. It tells the cells to ignore insulin until the stressor passes, which then tricks the body into thinking it needs to make more and more insulin to get that sugar out of the blood. A vicious cycle, I know (maybe I take back my comment about how cool biology is, I’m thinking this one is kinda mean) 

Bottom Line: Over time, consistently elevated cortisol, blood sugar, and insulin levels contribute to sustained insulin resistance, which can lead to fat storage (yep! Excess unused glucose in the blood is eventually stored as fat, what a flipping joy!). And if that’s not enough to convenience you to get F*&K’ing Zen, when these insulin-resistant cells are deprived of energy, they may send false hunger signals to the brain. Get out the Yoga mat QUICK!!!

Other Ways Stress Leads To Weight Gain

Sure, short-term “acute” stress can actually curb your appetite… at first. But long-term, chronic stress can eventually lead to the exact opposite. Here are some of the ways stress can lead to weight gain. 

• Slows metabolism: Ya’d think being in flight-or-flight mode would rev up your metabolism, but… that might not be the case. Ya see, our metabolism seems to slow during stress. 
  
  

• Makes you sleep deprived: Sleep deprivation affects our main appetite-regulating hormones: Leptin (aka the appetite suppressing hormone) and ghrelin (aka the hunger hormone). Poor sleep reduces leptin and increases ghrelin, triggering those RELENTLESS feelings of “ I could eat a horse right now”, which we too often satisfy with excessive intake of unhealthy foods. Oh, and the cherry on top, a bad night’s sleep can put ya right back on that cortisol train. And we already know that’s a train ride we’d like to stay off of, thank you very much! 
  
  

• Decreases motivation: Beyond the hormone story, there are the simple struggles of living life stressed and drowsy. You’re less motivated to exercise, cook, walk the dogs, and go grocery shopping. In fact, the drive-thru and “Skip the Dishes” can sound all too appealing. 
  
  

• Impairs digestion: During periods of stress, the blood vessels direct blood to the heart and larger muscles, and digestion is put on the back burner (ever experienced those days of no pooping? You can blame stress). Because normal digestion isn’t able to occur, it’s common to feel fuller around the waistline during periods of stress. Although this feeling is likely related to bloat, it can still feel like weight gain.
  
  

• Changes the gut microbiome: Stress not only affects the functioning of our gut but also the bacterial residents within it. It’s a somewhat complicated, cyclic relationship. It appears that stress can negatively affect gut bacteria, and these changes in gut bacteria can lead to more stress.  (Oh what a flippin’ joy). Both of which ultimately facilitate weight gain. 
  
  
  
  

4 Ways To Stop Stress-Induced Weight Gain 

Now that you’re fully aware of how stress can sabotage your waistline (to put it lightly), what can you do to prevent stress-induced weight gain? Here are the top 4 tips and tricks I’ve learned in my journey to reducing stress and cortisol levels. 

Exercise

Sure, it seems simple right? But exercise is a critical player in both physical and mental health. Engaging in regular exercise can help you address both stress and weight reduction, so it’s crucial in preventing stress-related weight gain. Physical activity may even “recognize” the brain so that it’s better able to cope with stress. 

Unfortunately, even the thought of incorporating exercise into your routine can also be a source of stress. The key here is to not feel like you HAVE to sweat for hours on end for it to count as exercise. Walking around your neighborhood or a quick little 15-minute walk during your lunch break can pump up your endorphins – your brain’s “feel good neurotransmitters. 

Above all, do what you love and what suits you and your lifestyle. Personally, I’ve been trying to get in more steps a day. It’s easy to become complacent and just sit after work, but I’ve noticed if I set a goal for myself, I usually meet it by the end of the day’s end. I’ve accomplished what I’ve set out to reach and that alone feels good (as does the walking). 

Get Enough Magnesium

Did ya know that nearly half of Americans aren’t meeting the recommended intake for magnesium? (I want to say I’m shook, but I’m not) One reason being, drum roll please… STRESS! When experiencing stress and elevated cortisol levels, the body loses more magnesium than usual through urine and sweat (yummy). This results in a vicious little cycle: Stress causes magnesium depletion and magnesium deficiency then amplifies stress (WTF? Get me off this ride).

Don’t fret! You can increase your intake of magnesium by including magnesium-rich foods in your diet, like

• Almonds and almond butter 
• Avocados 
• Black Beans (the more you eat the more you toot)
• Cashews and cashew butter 
• Dark Chocolate (yep! You read that correctly) 
• Dark leafy greens, like Popeys’s fave 
• Peanuts and peanut butter 
• Pumpkin seeds 
• Whole grains, like brown rice and quinoa 
• Yogurt and Kefir 
  
  

Taking a magnesium supplement is also an easy way to get a boost off this nutrient that’s essential for over 300 functions in the body (seriously!? Who knew?). My personal fave, Is Elm & Rye magnesium capsules.  Elm & Rye magnesium supplements for women are the perfect choice if you want to ensure your magnesium levels are replenished safely and efficiently. Elm & Rye magnesium supplements are designed specifically to meet the needs of busy, modern women, with easy dosing instructions so that you can always stay on top of your magnesium intake. What’s more, their magnesium supplements are derived from natural sources and are bioavailable, meaning that your body can easily absorb them for maximum efficiency. By getting a regular magnesium intake with Elm & Rye magnesium supplements for women, you’ll be reaping all of the amazing benefits magnesium has to offer!

Give Your Diet a Makeover 

In addition to increasing magnesium intake, there are other dietary changes you can make to help you prevent AND cope with stress. 

• Eat more fish: Fatty fish, like salmon and mackerel, are an excellent source of Omega-3’s. Omega-3s have been shown to reduce distress symptoms and basal cortisol secretion.  And don’t even think about skipping that seafood tower the next time you dine out! 
  
  
  

• Add Ashwagandha: Ashwagandha is an ancient, adaptogenic herb (with a name like that, it’s gotta help, right?) is another supplement that’s often mentioned when discussing supplements to lower cortisol levels and stress. 
  
  
  

Preliminary research supports ashwagandha’s potential as a natural therapeutic for stress and anxiety. So much so, one study found that ashwagandha supplements reduced psychological and physiological markers of stress, improved mental well-being, and reduced serum cortisol level and food cravings in men and women under chronic stress. 

Well, hot diggity dang! Sign me up for that! In fact, I’ve been taking it in liquid form with a glass of warm water, as the taste just isn’t my cup-o-tea. I can note that I definitely feel less stressed and have fewer sugar cravings throughout the day. 

The recommended dose of ashwagandha is 250-500mg per day for at least one month to receive all of these benefits. Below are a few different forms of ashwagandha you can take:

Himalaya Organic Ashwagandha

Rootalive Organic Ashwagandha Root Powder

Ashwagandha Gummies

• Have healthy snacks on hand: Be sure to have protein and fibre-rich snacks on hand for when those stress-induced pangs of hunger strike! Protein and fibre help fill you up without filling you out ( we like this), and fibre supports healthy digestion (more poops for the win). Some great, simple options are, banana or apple with nut butter, plain greek yogurt with berries, or a hard-boiled egg with a handful of grapes.
  
  
  

Catch Some ZZZ’s 

The most effective stress-reduction strategy of all…? SLEEP!!! Your body perceives lack of sleep as a major stressor. But don’t worry! A few nights of solid sleep can help bring you back into balance. Aim for 7 to 9 hours per night (I know, for some of us, that’s easier said than done). To help you fall and stay asleep give these techniques a go: 

• Take a magnesium supplement before bed: Not only do Elm & Rye’s Magnesium Capsules help support natural calm and relieve stress, but they also help improve sleep, thanks to the addition of tart cherries. Tart cherry provides natural Melatonin, which can promote restful sleep. 
  
  

• Let out some lavender: Lavender supports relaxation and calm. Try out a lavender diffusing oil or pillow spray. 
  
  

• Engage in relaxation techniques: Try meditation, guided imagery, yoga, or simple breathing exercises before bed. You can find thousands of free guided meditation tracks on YouTube and your music and podcast apps. Try this quick 5-minute meditation.
  
  

• Keep coffee for the morning: Caffeine levels can stay high in the blood for 6-8 hours after consumption. Keeping coffee before noon will help ensure plenty of time for a caffeine-free snooze. ( I’ve made this mistake one too many times and I’ve paid the ultimate price). 
  
  

• Tone down the bedtime blue light: Put those cell phones, iPads and blue light-exuding little machines away two hours before bed. Turn off Netflix, and read that book you’ve been meaning to get into for years! Instagram and TikTok will be there tomorrow. Who am I to preach? I’m the absolute worst for this! 
  
  
  
  

The Takeaway  

Chronic stress can lead to weight gain. The good news is there are simple and effective ways to reduce daily stressors, and consequently, manage your weight and stress levels.  Like the ones I’ve listed above. 

Don’t get me wrong, in no way am I the perfect example of this. I struggle, as much as the next guy. It’s only occurred to me very recently that if I don’t start taking care of myself and my hormones now, I’ll be kicking myself later on. We all have a choice. I’m choosing to start now! 

Through regular exercise, healthy food choices, incorporating supplements like magnesium (#1 in my opinion)  mindfulness meditation, and minimizing your to-do list, you can begin to reduce stress, lower cortisol levels and manage weight. Let’s do it together, shall we? 

Next up… Is your gut in a rut? What I’ve learned about the importance of “gut health” and why we should care about having a “healthy gut” 

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