Somewhere between cortisol face, cortisol belly and cortisol-lowering cocktails, we've turned a hormone designed to keep us alive into public enemy number one, believing that it's responsible for everything from belly fat to burnout.
Rather than blaming the plates we're spinning, the pressures we put upon ourselves, our diets and modern living, we've taken to blaming a singular hormone, which isn't really fair - or scientifically accurate.
The issue is not with cortisol itself; it's the world we are living in and the chronic stress that goes hand in hand. We send emails from the loo. We skip breakfast and lunch because we're too busy. We double screen in the evenings. We manage work, children, relationships, homes, caregiving roles, WhatsApp groups, domestic labour, life admin and the load that nobody really sees.
Cortisol isn't the enemy
Cortisol is an essential hormone with a remarkably diverse set of functions. We need it for energy, focus, metabolism, immune function and our natural circadian rhythm.
It's also something we can learn to use to our advantage. Cortisol naturally rises in the morning to help us wake up, feel alert and get going with our day. We can work with this natural rhythm to support our focus, motivation and productivity.
Cortisol also helps us respond to challenges, whether that's exercise, an important presentation or a stressful situation.
We don't want to eliminate cortisol, we want to work with it, allowing it to rise when we need it and fall when it's time to rest and recover.
That said, the fear around cortisol isn't entirely unfounded. When it becomes dysregulated, cortisol can contribute to a range of symptoms, including feeling stuck in fight and flight, disrupted sleep, digestive issues, skin issues, changes in energy, mood and metabolism and wider hormonal issues.
So, when do problems arise?
The problem is what happens when our natural cortisol rhythm becomes disrupted. Cortisol plays a role in pretty much every organ and system in the body, from our metabolism and gut to our immune system, mood and reproductive health.
So, when we're constantly running on empty, our stress response can become chronically activated, which can have a knock-on effect on our health.
Cortisol and belly fat
Cortisol does not automatically make you gain weight. Some people lose weight when they are stressed, but for others, weight gain around the middle can be one of the most frustrating changes associated with chronic stress.
There is a genuine physiological relationship between cortisol and abdominal fat, but the idea that everyday stress automatically causes a "cortisol belly" is an oversimplification.
Persistently elevated cortisol can influence our appetite, cravings, glucose metabolism and fat distribution, particularly around the abdomen. Abdominal fat is sensitive to cortisol signalling, and prolonged exposure to excessive cortisol can favour fat accumulation in this area. Remember that cortisol is an adaptive hormone. One of its key roles is to help ensure we have sufficient energy available to respond to the demands placed upon us.
However, we also need to consider the wider picture. When we're chronically stressed, we're more likely to skip meals, rely on caffeine, experience disrupted sleep and struggle to find time to nourish ourselves properly.
Cortisol can also influence appetite and the foods we crave. For some people, stress can increase the desire for highly palatable, energy-dense foods, while poor sleep and irregular eating patterns can make it harder to maintain healthy habits. It can be a time for cheap dopamine hits, like takeaways and chocolate – which all have their place, but this can increase your calorie intake!
Plus it's a two-way relationship. Stress can influence our food choices, while our nutrition and lifestyle can influence how well our bodies cope with stress.
And if you were anything like me in my early 20s (who did every bonkers fad diet under the sun), restrictive dieting can add another layer of physiological stress. When the brain senses a genuine lack of food, it activates adaptive mechanisms designed to help us survive. Prolonged energy restriction can influence appetite, energy expenditure and the hormonal systems involved in regulating metabolism. This is why continually eating less and exercising more isn't always the most sustainable approach to weight management.
We also need to remember that changes in body composition, particularly around the middle, can be influenced by several factors, including genetics, ageing and changes in oestrogen during perimenopause and menopause. The answer isn't another restrictive diet or punishing exercise regime. It's about nourishing yourself and creating an environment in which your body can thrive and feel safe.
There's endless advice on how to lower cortisol, but the goal should not be to simply lower cortisol, but to support its healthy daily rhythm.
Your brain is constantly taking in information about your internal and external environment. Lack of sleep is information. Under-eating is information. Too much ultra-processed food and alcohol is information. Emotional pressure is information.
Your body can interpret these signals as stressors, activating the very systems designed to help you respond to a threat. Cortisol isn't plotting against you; it's just trying to keep you alive. Your body is simply adapting to the data it receives, and where there is chronic stress, cortisol regulation can become disrupted.
The good news? If you strategically change the information you feed your body (resting more, eating well and so on), you can positively change the narrative.
Making cortisol a positive in your life
1. Regulate your nervous system
Remind your nervous system that it's safe. We can't remove every stressor from our lives, but we can create moments of calm. In my book, Everything I Know About Cortisol, I introduce the eight "cortisol calmers", simple tools designed to help you create moments of calm and support your body's ability to respond to stress.
2. Nourish yourself
Stop skipping meals and relying on coffee to get you through the day. Focus on regular, nourishing meals with protein, healthy fats, fibre and plenty of colour. Your body needs fuel to manage the demands you're placing upon it. Nutrition also plays an important role in supporting gut health, liver function and the metabolic processes involved in our stress response.
3. Get into the groove.
This is where we reinforce the natural diurnal rhythm of cortisol, getting its daily pattern back on track. Things such as getting outside into morning daylight, moving your body, eating regularly and creating a consistent evening wind-down. Forget the 5am club and complicated wellness hacks. Simple, sustainable habits are what matter.
4. Build your confidence.
This is a big one for women. We've become experts at people-pleasing, spinning plates and putting everyone else's needs before our own. Start setting boundaries, asking for help and recognising that being busy does not equal being valuable.
Ultimately, we don't need another wellness trend telling women they're doing something wrong. We need to understand our bodies, listen to their signals and take positive action.
