Lowering cortisol is nonsense
DESCRIPTION:
Lowering cortisol? Nonsense! The stress hormone cortisol helps combat stress, is essential for survival, does not make you fat and has little to do with belly fat in healthy people. A plea for the underrated cortisol.
DESCRIPTION:
Lowering cortisol? Nonsense! The stress hormone cortisol helps combat stress, is essential for survival, does not make you fat and has little to do with belly fat in healthy people. A plea for the underrated cortisol.Lower cortisol and lose weight? Belly fat and the stress hormone cortisol have little to do with each other.
Introduction: How cortisol really works in the body
Cortisol has a bad reputation – but what is really behind the so-called 'stress hormone'?
What it's all about:
· how cortisol affects your metabolism,
· when high cortisol levels become harmful, and
· whether lowering cortisol can actually reduce belly fat.
This article debunks a nonsensical viral hype on social media and is aimed at anyone who suffers from stress in their everyday life, wants to better understand their hormone balance and finally lose weight – without false promises.
1. What is the hormone cortisol anyway – and why is it so important?
Cortisol is a hormone produced in the adrenal cortex. Along with adrenaline and noradrenaline, it is one of the classic stress hormones. Unlike adrenaline, which has an acute effect, the hormone cortisol is more responsible for medium-term adjustments: it helps to provide energy, regulate inflammation and stabilise the immune system.
Cortisol wakes you up in the morning, ensures mental clarity and helps your body to react appropriately in stressful situations. Without the daily release of cortisol, we would not be able to perform – either physically or mentally. The hormone ensures that the body can quickly provide glucose in stressful situations to supply the muscles and brain with energy.
The German Society of Endocrinology emphasises that cortisol is an important hormone which, like the neurotransmitter dopamine, is completely unjustifiably demonised by idiotic social media hype. Nevertheless, a permanently elevated cortisol release can become problematic.
2. When does the body's own cortisol become too high?
Excessive cortisol levels do not occur without a hormonal disorder.
High cortisol levels arise in response to chronic stress – caused by everyday stress, too little sleep, excessive sensory overload or even too much exercise. The body reacts to these stressful phases with increased cortisol production – often over a period of weeks.
Cortisol is released daily in a rhythm: levels are highest in the morning and decrease throughout the day. This is completely normal. It becomes problematic when the body's own cortisol remains too high, regardless of this natural cycle.
Chronically elevated cortisol levels can then influence numerous processes in the body: from digestion and the immune system to blood sugar levels, metabolism and sleep.
Several endocrine disorders directly or indirectly influence cortisol production, release or action in the body. Below you will find a structured overview of the most important disorders, their mechanisms and clinical characteristics:
1. Cushing's disease (Cushing's syndrome)
Cortisol: massively increased
Cause: Overproduction of cortisol by the adrenal cortex or exogenous supply (e.g. long-term cortisone therapy)
· Endogenous: e.g. ACTH-producing pituitary tumour (Cushing's disease) or autonomous adrenal adenoma
· Exogenous: chronic use of glucocorticoids (e.g. for rheumatism, asthma, autoimmune diseases)
Effects:
· trunk obesity, "moon face", "bull neck"
· Hypertension, osteoporosis, muscle weakness
· Blood sugar imbalance (secondary diabetes)
· Menstrual disorders, depressive mood
➡️ Cortisol is permanently too high; regulation by the hypothalamic-pituitary-adrenal axis (HPA axis) is disrupted.
2. Addison's disease (primary adrenal insufficiency)
Cortisol: severely reduced
Cause: destruction or loss of function of the adrenal cortex (usually autoimmune)
Effects
· Persistent fatigue, muscle weakness
· Weight loss, hypotension
· Hyperpigmentation (brownish skin discolouration)
· Salt cravings, electrolyte imbalances (hyponatraemia, hyperkalaemia)
· Stress intolerance with risk of Addison's crisis (life-threatening)
➡️ Cortisol deficiency leads to an inadequate stress response, reduced glucose availability and disruption of vital regulatory circuits.
3. Secondary adrenal insufficiency
Cortisol: reduced due to too little ACTH
Cause: Diseases of the pituitary gland or hypothalamus (tumour, trauma, surgery, radiation) or discontinuation of exogenous steroids
Difference from Addison's disease:
· No hyperpigmentation
· Aldosterone production usually remains intact
➡️ The cause is "central" (pituitary gland/hypothalamus), not in the adrenal gland itself. ACTH is missing – cortisol production decreases.
4. Adrenogenital syndrome (AGS)
Cortisol: genetically reduced – with compensatory ACTH increase
Cause: enzyme defect (usually 21-hydroxylase deficiency), impaired cortisol production in the adrenal cortex
Consequences:
· Overproduction of androgens (virilisation, acne, menstrual disorders)
· Salt loss (in classic form)
· Impaired stress regulation in the case of cortisol deficiency
➡️ ACTH increases to compensate for the cortisol deficiency, but this simultaneously leads to an overproduction of adrenal androgens.
5. Pseudo-Cushing's syndrome
Cortisol: elevated – but functionally reversible
Cause
· Chronic alcohol abuse
· Depression
· Eating disorders (bulimia)
· Obesity with trunk-centred fat distribution
Clinical
Partially identical to true Cushing's syndrome, but without structural tumours or endogenous glucocorticoid overproduction.
➡️ The diagnosis is complex – requires repeated tests throughout the day and, if necessary, a dexamethasone suppression test for differentiation.
6. Pheochromocytoma (indirect influence)
Cortisol: normal, but influenced by excess adrenaline/noradrenaline
Cause: tumour of the adrenal medulla
Consequence: extreme release of catecholamines → can also activate the HHN axis via chronic stress → secondary cortisol effect (not primarily pathologically elevated)
➡️ Severe physical stress reactions can indirectly influence cortisol levels.
Conclusion
Cortisol levels are subject to finely tuned regulation via the HPA axis. Disruptions at all levels – hypothalamus, pituitary gland, adrenal gland – or caused by medication can lead to pathological changes. The following factors are decisive for classification: cause, time of measurement, progression, constellation of symptoms and, if necessary, special tests.
Would you like to create a clear table format, information sheet or H2 extension for the existing blog article?
3. Chronic stress in everyday life: What symptoms often indicate elevated cortisol levels?
High cortisol levels often manifest themselves through vague symptoms. Many people affected report the following symptoms:
· Sleep disorders
· Cravings – especially for sugar and carbohydrates
· Concentration problems and irritability
· Weight gain, especially in the abdominal area
· Low blood pressure or feelings of weakness
· Frequent infections due to a weakened immune system
These symptoms are not conclusive, but they often occur together when cortisol levels are elevated. The body enters a state of constant tension, which can lead to chronic stress in the long term. Cortisol is then no longer released in response to specific situations, but on a continuous basis.
4. Lower cortisol and lose weight? Does high cortisol really lead to belly fat?
The link between cortisol and belly fat is a much-discussed topic. Studies show that cortisol influences fat metabolism and, when levels are elevated over a long period of time, can contribute to increased fat storage in the abdominal area.
Why is this the case? The stress hormone cortisol ensures the release of glucose in stressful situations. If this energy remains unused in the blood, it is stored as fat. Belly fat is a particularly "fast" storage location. This explains why chronically high cortisol is associated with stubborn belly fat.
Nevertheless, belly fat has many causes. A cortisol belly or cortisol face are simply nonsense. Increased release of stress hormones is only one factor among many – diet, exercise, sleep and genetics also play a role.
5. How can cortisol be measured – and what do laboratory values indicate?
It is medically possible to measure cortisol – via blood, saliva or urine. But beware: individual laboratory values are often not meaningful. Cortisol levels fluctuate considerably throughout the day. More important than a single value is the daily profile and the relationship to other values and symptoms.
Therefore, elevated cortisol levels must be interpreted in context – for example, in connection with chronic stress, sleep disorders, weight gain or other symptoms. If high cortisol is suspected, a doctor should monitor the progression.
6. Why cortisol influences weight loss but does not prevent it
Many people want to lower their cortisol levels in order to lose weight. This desire is understandable, but the relationship between cortisol and weight loss is complex.
Cortisol affects blood sugar levels, feelings of hunger and metabolism. Chronically high cortisol can promote cravings, reduce insulin sensitivity and slow down fat loss. Nevertheless, cortisol is not the only reason why losing weight is difficult; stress and the cortisol it causes also play a decisive role.
So there is little point in lowering cortisol at any cost. It is much more important to reduce stress, eat a balanced diet and get enough sleep. This reduces pressure on the system and relieves the hormone balance as a whole.
7. Reducing stress: what role do diet, exercise and sleep play in metabolism?
A balanced diet plays a key role in regulating cortisol levels. Particularly helpful are
· Complex carbohydrates (e.g. wholemeal products)
· Protein-rich meals with legumes or fish
· Sufficient micronutrients (magnesium, B vitamins)
· Healthy fats (e.g. from nuts or olive oil)
Sleep is also crucial: if you regularly go to bed late or plan intense workouts for later in the evening, you will increase cortisol release during the night. In the long term, this can lead to more belly fat.
8. Tips for reducing stress that really help maintain healthy cortisol levels
If you want to lower your cortisol levels, you don't have to resort to expensive detox products; you can also achieve improvement through proper nutrition and nutrients. Simple strategies for less stress and better regeneration are much more effective:
· Regular sleep-wake cycle
· No caffeine after 3 p.m.
· Yoga class after work
· Hot bath with aromatic oils
· Integrate exercise into your daily routine
· Regular meals, no night-time snacking
· Screen-free time before bed
These methods help regulate cortisol release – without pressure or sacrifice. The goal is not "less cortisol," but a healthy, natural cortisol rhythm.
9. How do exercise and relaxation affect stress and cortisol?
Not all exercise is the same. Too much exercise – such as daily HIIT training – can actually be counterproductive when you are stressed. Even too much exercise increases cortisol levels permanently.
Much more beneficial is moderate exercise such as walking, dancing, yoga or light strength training. These activities activate the parasympathetic nervous system and help to reduce the stress hormone cortisol.
Relaxation techniques such as breathing exercises, progressive muscle relaxation or meditation also help the body to reduce the increased release of cortisol. Regular practice makes all the difference.
10. Cravings & Co. When should you seek medical advice?
If you suffer from the following symptoms over a longer period of time, it is advisable to have your cortisol levels checked by a professional:
· Unexplained weight gain
· Exhaustion despite sufficient sleep
· Frequent infections or a weakened immune system
· Food cravings or unstable blood sugar levels
· Sleep disorders or panic attacks
· Low blood pressure or muscle weakness
Cortisol affects many bodily functions. Elevated cortisol should always be considered in conjunction with other values – and not in isolation. The causes can often be treated effectively if they are identified in good time.
11. What does cortisol have to do with steroid abuse in the fitness and bodybuilding scene?
In the bodybuilding and fitness scene, anabolic steroids are often used to accelerate muscle growth, regeneration and body definition. However, it is rarely considered that such substances have a massive impact on the body's hormone balance – including cortisol regulation.
Cortisol is a glucocorticoid produced naturally by the body that plays a crucial role in metabolism. Through the targeted misuse of anabolic steroids, many athletes attempt to suppress the natural effects of the stress hormone cortisol in order to prevent muscle breakdown (catabolism). However, this intervention has consequences for the entire organism: The adrenal cortex, which produces the hormone, can become unbalanced or even partially lose its function if cortisol production is artificially suppressed for a long period of time.
Another risk factor is that discontinuing synthetic steroids can lead to secondary adrenal insufficiency, with symptoms such as extreme fatigue, low blood pressure, mood swings and drastically disrupted cortisol levels. The hormone cortisol is therefore not just a "fat maker", as suggested in some forums, but a complex regulatory system – the disruption of which can cause long-term damage.
The idea of completely "blocking" cortisol is medically untenable and dangerous. Especially in the fitness scene, where stubborn belly fat is often seen as a flaw, education about the physiological function of cortisol is crucial to avoid misuse, hormone imbalances and serious health side effects.
12. Self-optimisation, social media and the hormone detox craze
The social desire to "control" cortisol levels points to a deeper psychodynamic need for control over the self – in a world increasingly characterised by uncertainty, comparison and pressure to perform. In neoliberal logic, the body counts only as a surface for expressing health and as a project that can be disciplined: slim, defined, stress-free, ready to perform. Cortisol symbolically becomes the antagonist of this ideal – a stress hormone that disrupts, blocks and causes "belly fat".
Social media platforms reinforce this pressure to optimise. Under hashtags such as cortisol reset, hormone balance or stress belly, countless tips, products and diets circulate, suggesting that you have to perfect your inner hormonal balance in order to be socially and physically 'right'. The psychodynamic effect of these messages should not be underestimated: anyone who does not get enough rest, is not slim enough or suffers from stress is implicitly declared to be "responsible" for their own problems.
The result is a paradoxical interplay: the higher the demands on self-regulation, the greater the experience of failure – with the effect that precisely the chronic stress that can actually influence cortisol levels arises. In this context, a detox plan is not helpful; what is needed is a rethink: health does not mean complete control over your hormone profile, but a relationship-oriented, realistic relationship with yourself – even beyond neoliberal self-exploitation logic.
Key points at a glance
Cortisol is not the enemy – it is a key hormone for energy, the immune system and metabolism.
High cortisol levels are usually caused by chronic stress, lack of sleep or excessive demands.
Cortisol can contribute to cravings, belly fat and weight gain, but only if levels are permanently elevated.
Cortisol can be measured, but only over time is it meaningful, and for healthy people it is pointless.
The best way to lower cortisol is through sleep, diet, exercise and relaxation.
No diet or pill can "detox" cortisol in any way.
If symptoms persist, you should consult a doctor.
Cortisol is not an obstacle, but a regulator. Understanding the stress hormone helps you make better decisions for your health, energy and weight regulation.