Is Cortisol Really Stopping You From Losing Weight?

Understanding cortisol, stress, and weight gain in menopause

If you’ve ever been told that cortisol is the reason you’re gaining weight — or can’t seem to lose it — you’re not alone. This hormone often gets the blame, especially in menopause, when many women notice shifts in their body composition. But is cortisol really stopping you from losing weight?

Let’s take a closer, more holistic look at what’s going on and what you can actually do about it.

What is cortisol?

Cortisol is a hormone produced by your adrenal glands, often referred to as the “stress hormone.” It plays an essential role in your body’s response to stress, regulating blood sugar, metabolism, immune function, and more.

Cortisol naturally fluctuates throughout the day and is meant to rise and fall depending on your body’s needs. The problem isn’t cortisol itself — it’s when levels stay high for too long, often due to chronic stress and poor recovery.

Is cortisol really stopping you from losing weight?

For most people, cortisol on its own is not the reason for weight gain or difficulty losing weight. In rare cases, chronically elevated cortisol is linked to medical conditions like Cushing’s syndrome, but that’s uncommon and requires diagnosis by a medical professional.

In midlife and menopause, the picture is more complex. Weight changes are typically the result of multiple overlapping factors, including:

• Hormonal shifts (like reduced estrogen and progesterone)

• Changes in body composition and metabolism (age related muscle loss)

• Emotional and stress-related eating

• Poor sleep quality

• Reduced physical activity

• Alcohol consumption

• Insulin resistance or thyroid dysfunction

Stress is real — and it does impact your body

While cortisol isn’t the sole villain, stress in general does affect your body — especially over time. Chronic stress can lead to poor sleep, cravings, emotional eating, low energy, and increased fat storage, especially around the abdomen.

That said, trying to “lower cortisol” without looking at your whole lifestyle isn’t helpful — and often just leads to more frustration.

What actually helps: A holistic approach

The good news? You don’t need to fear one hormone. You need a balanced, sustainable plan that supports your body and nervous system over time.

Here’s what works:

1. Focus on stress support, not just stress management

It’s not just about coping — it’s about creating space for recovery. Practices like:

• Breathwork

• Mindfulness or meditation

• Time in nature

• Social connection

• Journaling or self-reflection

These help regulate your nervous system and reduce the physiological load of chronic stress.

2. Move your body in ways that feel good

Regular physical activity — especially resistance training — helps build muscle, support metabolism, and improve insulin sensitivity.

Even simple movement like walking, stretching, or dancing to your favourite playlist can shift your mood and your physiology.

3. Prioritise sleep

Sleep plays a major role in hormone balance, appetite regulation, and recovery. Aim for 7–9 hours of quality sleep per night. Consider:

• A wind-down routine

• Limiting screens before bed

• A cool, dark room

• Reducing caffeine in the afternoon

  
  

4. Nourish your body (not restrict it)

Extreme diets or under-eating can increase cortisol and undermine your progress. Instead:

• Focus on whole, nutrient-dense foods

• Eat enough protein to support muscle

• Balance your meals with fibre, healthy fats, and complex carbs

• Stay hydrated

  
  

5. Check in with your doctor

Before blaming cortisol, it's important to rule out underlying health issues that can affect weight, such as:

• Thyroid dysfunction

• Insulin resistance

• Perimenopausal hormone shifts

Ask your GP or health provider for a comprehensive screening to ensure you’re not missing a key piece of the puzzle.

Final thoughts: Support Yourself

Weight loss in menopause isn’t about chasing one hormone. It’s about understanding the bigger picture and working with your body — not against it.

By making small, sustainable changes in how you move, eat, rest, and manage stress, you can shift how your body responds and support your overall wellbeing.

You don’t need to fix one thing. You need support for your whole self.

Before I go, just a reminder that I offer 1:1 & online personal training and holistic lifestyle coaching if you are looking for an evidence based approach. At and before menopause, women need to lift weights and move more than so many of us do. If you are struggling to get started, I am here to guide you. Click below to send me a message.

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