Catchy title, right? This post is actually more about the hormone cortisol, but I promise I will get to the weight loss part too!
I ran my own professional weight management/wellness program for seven years within my Internal Medicine practice and learned a lot.
These experiences blended into my 25 years of full-time practice and not a day went by when I didn’t hear the words “if only I could jump-start my weight loss and lose the first ten pounds” or “I eat better now and exercise daily, so why can’t I lose any weight?”
I hope that I am preaching to the choir when I state that the word “diet” is a four-lettered word. Euphemism? Metaphor? Regardless, I don’t believe in harsh restrictions or rules when it comes to weight management.
In fact, I believe the focus needs to shift away from that number on the scale.
Completely.
Although the pendulum hasn’t yet swung back entirely, there are whole new industries that cater to the principles of wellness, mindfulness, intuitive eating, behavioral change and the like. It can seem just as overwhelming as the diet crazes that still persist.
So, what about cortisol?
Most people know that cortisol is the “fight or flight” hormone. Here are a few facts about cortisol that are not necessarily known by all:
- It is primarily metabolized in our liver
- It is synthesized by our adrenal glands, a process that requires cholesterol
- There is an intricate balance in our bodies that regulates cortisol production, and our brain plays an important role
- Cortisol metabolism is impacted by aging and illness
- This entire process plays a role in weight regulation
Our brains help determine how much cortisol is released by our adrenal glands based on how the rest of our body is functioning. The analogy is an on-off “switch” – although it’s not really quite that simple.
Constant stress means the cortisol “switch” remains on, which impacts enzyme pathways and liver metabolism – in fact, most of the cells in our body are impacted. All systems that regulate blood pressure, mood, cardiac function, brain function, sleep and so on are involved.
Our bodies are made up of amazing, intricate systems that all respond to cortisol and many other hormones, enzymes and proteins. But, if cortisol levels are not ideal, how can these systems all function normally?
They don’t.
All our body systems that are necessary for weight maintenance – aka, avoidance of weight gain or loss – are regulated by cortisol.
Sleep is necessary for weight balance, especially quality and not just quantity of sleep. Circadian rhythms are impacted by poor sleep, and stress plays a huge role in our day/night sleep cycle.
Stress changes how our bodies utilize carbohydrates/sugar, fat and protein which we get from our nutritional intake. Cortisol impacts blood pressure, glucose control and inflammation levels in our bodies. No surprise.
When was the last time you ran from a tiger? I have never been in that situation and hope never to be. Yet, so many of us are figuratively doing this all day every day in a never-ending marathon.
Earlier this year I resigned from my all-consuming, 24/7 tiger of a profession. I intentionally stepped-away for a 6-12 month refresh.
On purpose.
I was shocked to watch my weight drop – a post-menopausal miracle – but by the time I had lost 20 pounds, I was actually starting to panic a little. Wonderful medical care (and quite a few tests) reassured me I was not in the process of dying.
I had not started a diet or joined a gym and, in fact, my exercise routine had ground to a halt due to some ongoing neurologic issues. I had not started a meditation or wellness program. I was not suddenly being more mindful or intuitive when I ate.
What had changed? No more stress. Well, no more “bad” stress! And, better sleep.
I fully realize that not all of us can completely walk away from a stressful life circumstance. At the same time, I do believe we can feel empowered to make changes that strongly impact our daily environments which, in turn, creates opportunities to flip the cortisol switch.
Simple?
No.
Profound?
Yes.
As I get ready to start my next professional business adventure myMDadvocate, my inner mind’s eye is watching carefully to avoid a repeat of my last chapter.
(Eye photo credit on home page: Untitled, 2014; pencil on paper; Jennifer K. Osako; Private Collection)