Cortisol-Fat Relationship

Definition

Effect of chronically elevated cortisol on fat storage, particularly abdominal fat, and the inverse effect: healthy fats help regulate cortisol.

How it works

Chronically elevated cortisol signals the body to be in a permanent state of emergency, activating mechanisms for fat storage, particularly visceral fat for rapid energy access. This visceral fat is metabolically active and produces inflammation, creating a loop that maintains high cortisol levels. On the other hand, omega-3 fatty acids and monounsaturated fats have anti-inflammatory effects that help regulate cortisol. Reducing chronic stress and consuming good fats can reverse this cycle.

Role

Regulates energy partitioning and body composition based on the level of chronic stress.

Examples

• Abdominal weight gain during chronic stress • Avocados reducing cortisol-related inflammation • Olive oil protecting against visceral fat • Omega-3 reducing cortisol saliva levels

Recommendations

Daily incorporate healthy fats (avocados, nuts, fatty fish, olive oil), reduce trans fats and inflammatory oils, and combine this approach with stress management techniques. Aim for 2-3 servings of fatty fish per week.

Key takeaway

Good fats and reducing chronic stress work together to prevent abdominal fat accumulation.

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