Cortisol

Definition

A steroid hormone secreted by the adrenal glands that increases blood glucose and free fatty acids in response to stress, playing a crucial role in energy metabolism adaptation.

How it works

Cortisol is an essential glucocorticoid hormone in energy metabolism, secreted in response to stress, intense exercise, or lack of sleep. It increases gluconeogenesis, promotes protein degradation, and mobilizes lipids to provide energy. Chronically elevated cortisol levels can lead to weight gain, particularly abdominal, and insulin resistance. Optimal cortisol balance is necessary for metabolic health.

Role

Mobilizes energy reserves and prepares the body to cope with stress.

Examples

• Intense psychological stress • Strength training • Sleep deprivation • Extreme cold exposure

Recommendations

Manage stress through meditation, yoga, or deep breathing. Ensure adequate sleep (7-9 hours) to regulate cortisol. Limit excessive caffeine and exercise that can chronically elevate cortisol.

Key takeaway

Chronically elevated cortisol promotes weight gain and insulin resistance.

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