The term “cortisol” is increasingly being viewed as the arch-enemy by those on weight loss journeys!

Rumors suggest cortisol is the culprit behind “unexplained weight gain,” and certain lifestyle habits—including drinking coffee—can elevate cortisol levels. With so many people fearing cortisol spikes and obsessing over lowering it, what exactly is cortisol? Do you truly need to reduce your cortisol levels?

[Simple Conclusion] Cortisol is an essential hormone for maintaining human health. The general population need not be overly anxious about whether their cortisol levels are too high, nor should they deliberately pursue lowering it.

1. The body must have cortisol to cope with stress and unexpected events

Although the term “cortisol” may seem unfamiliar, it is actually an essential hormone for the body, just like insulin and estrogen, which we are more familiar with.

You may have heard of the “fight-or-flight” response: Imagine ancient humans suddenly encountering a tiger. They might flee at full speed or engage in combat. Whether fighting or fleeing, the body releases a cascade of hormones to prepare for the encounter.

Cortisol is one such stress hormone. When our bodies encounter harmful stimuli from internal or external environments, society, or psychological sources, cortisol helps us cope with these challenges.

For example:

Cortisol promotes elevated blood sugar levels to ensure the body has sufficient energy.

It promotes fat breakdown, enabling the body to utilize fat reserves for energy during starvation or other stressful conditions.

Cortisol increases the body's sensitivity to adrenaline, indirectly enhancing myocardial contractility to maintain circulatory blood pressure.

Cortisol also exhibits anti-inflammatory, anti-allergic, and anti-shock effects.

Its functions are extensive and intricate. Conversely, abnormally low cortisol levels can disrupt daily functioning—potentially causing hypoglycemia or even hypotensive shock during stress responses.

Imagine a sudden danger: while most people would flee, someone with critically low cortisol might collapse instantly. Doesn't that sound perilous?

While modern life rarely presents scenarios like “a tiger suddenly appearing,” we still face constant pressures—consecutive exams, heavy workloads, unexpected overtime. Cortisol actually helps mobilize energy to better handle these situations.

2. Weight gain isn't primarily caused by cortisol

You might be more curious: Does cortisol actually cause weight gain?

Cortisol can indeed influence weight, but equating “cortisol secretion = weight gain” is a bit of a stretch.

It's undeniable that chronically elevated cortisol levels are associated with weight gain.

First, it increases appetite, making you eat more. Second, it alters fat distribution, causing fat to accumulate more easily in the face, neck, torso, and abdomen—the hallmarks of “central obesity.”

Note that this applies specifically to “long-term” and “abnormally elevated” levels, typically caused by conditions like Cushing's syndrome or high-dose corticosteroid medication.

Moreover, chronically high cortisol often comes with other symptoms: easy bruising, stretch marks on the abdomen and other areas, thin arms and legs, irregular or absent menstruation, and so on.

If you occasionally indulge in cravings and notice some fat accumulation around your midsection, it's likely not due to “cortisol” secretly causing trouble.

After all, occasional cravings are normal for most people. Fat tends to accumulate most easily around the waist and abdomen and is difficult to lose—this is a common physiological phenomenon. We really shouldn't readily blame cortisol.

You might also wonder: Even if I don't have chronically elevated cortisol, what should I do if it spikes temporarily?

First, cortisol isn't a fixed number. Like blood sugar, it fluctuates within a range and even follows a circadian rhythm.

Our cortisol peaks upon waking in the morning and then gradually declines. This likely underpins the claim that “drinking coffee on an empty stomach raises cortisol”—since cortisol levels are naturally elevated after waking.

Second, when you encounter stress or stimulation, cortisol secretion temporarily increases to help you cope. Once the stressor is resolved, cortisol naturally decreases due to the body's inherent “negative feedback” mechanism.

Therefore, there's no need to deliberately take actions to “lower cortisol.” Doing so may disrupt its natural secretion and cause hormonal imbalances.

3. The key to normal cortisol levels: Let nature take its course

At this point, you might wonder: What can we do to maintain stable cortisol levels daily? Should we just do nothing?

The answer is simple: Respect its natural rhythms and characteristics. Live normally and avoid prolonged exposure to high stress and intense stimuli.

More specifically, those aiming to lose weight can adjust lifestyle habits—such as exercise, diet, and sleep—to help maintain stable cortisol levels.

1.Exercise

Progressive exercise: When starting or resuming exercise, begin with low intensity and gradually increase both intensity and duration.

Moderate exercise, no overdoing it: For instance, exercising for several hours daily may exceed your body's capacity and actually impose excessive stress.

Avoid forcing exercise when feeling unwell: Listen to your body's signals. During fatigue, sleep deprivation, or illness, your body isn't in an exercise state—don't push yourself. Resting is actually a form of training at such times.

2.Nutrition

Avoid crash diets/binge eating and extreme weight-loss regimens: Starvation triggers cortisol release as a stress response.

Ensure adequate carbohydrates and nutrients: Many who cut carbs for weight loss are essentially starving their bodies.

Don't abruptly overhaul your eating habits: Gradual adjustments are better than sudden changes that shock your system.

Allow moderate “indulgences”: Occasional snacks or desserts, eaten in moderation when desired, can help release some stress.

3.Sleep

Aim for sufficient sleep duration to allow your body proper rest.

Occasional insomnia or sleep deprivation needn't cause excessive anxiety.

Of course, individual differences exist—everyone has unique exercise and dietary habits. Adjust your lifestyle choices based on your personal circumstances.

As the saying goes, having more allies is better than having more adversaries. Don't demonize cortisol by constantly trying to fight it.

After reading this, let cortisol be your ally~