The connection between cortisol, insulin, and visceral fat
The connection between cortisol, insulin, and visceral fat
High cortisol, a stress hormone, can lead to increased insulin resistance and visceral fat accumulation
creating a cycle that increases the risk of type 2 diabetes and heart disease. Chronically elevated cortisol promotes fat storage,
particularly around the organs (visceral fat), and can trigger cravings for high-calorie foods.
It also impairs the body's ability to respond effectively to insulin, further contributing to fat gain in the abdominal area
Cortisol and fat storage: When cortisol levels are high, the body is signaled to store fat in the midsection to prepare for a perceived "fight or flight" response.
Visceral fat, which wraps around organs, has a higher concentration of cortisol receptors, making it particularly susceptible to this effect
Cortisol and insulin resistance: Cortisol can make the body's cells less responsive to insulin, a condition known as insulin resistance.
This causes blood sugar levels to rise, which prompts the pancreas to release more insulin.
The vicious cycle: High insulin levels, in turn, promote fat storage, especially in the abdomen,
creating a feedback loop that exacerbates both insulin resistance and visceral fat accumulation.
Appetite and cravings: Stress-induced cortisol can also disrupt hunger hormones and increase cravings for sugary, high-fat, and high-calorie foods,
leading to overeating and further contributing to weight gain, especially around the abdomen.
Disrupted sleep: Elevated cortisol can lead to poor sleep quality or insomnia,
which further disrupts cortisol regulation and hormones like leptin and ghrelin that control hunger
and fullness, making it easier to overeat
The accumulation of visceral fat due to high cortisol and insulin resistance is a major risk factor for
metabolic syndrome, type 2 diabetes, and cardiovascular disease
Supplements that may help suppress cortisol include
ashwagandha, magnesium, omega-3 fatty acids, and L-theanine.
Other options with varying degrees of scientific support include Rhodiola rosea, phosphatidylserine, and probiotics.