Stress drives you to overeat afterward, once it subsides.
In a state of increased stress, whether mental or physical, the body’s secretion of cortisol – the stress hormone – increases.
Increased cortisol secretion signals an EMERGENCY to the mind and body.
It causes the body to halt many of its normal processes because priority is shifted to obtaining energy – not from food, but from the body’s own tissues, which cortisol breaks down and converts into sugar (glucose) regardless of how much food you have eaten. Cortisol interrupts several bodily processes, including digestion and nutrient utilization, because it views the situation as an emergency where there is no time for processing; energy is needed immediately. In moments of elevated stress or cortisol, the feeling of hunger is also suppressed.
The problem with cortisol arises when it is chronically elevated. In that case, it will inevitably break down muscle tissue to create energy.
At the same time, due to the elevated blood sugar levels, insulin also rises.
Because a large part of the body cannot use the energy it needs during a stressful moment – and the energy it extracts from itself is designated only for areas vital for “fight or flight” (eyes, ears, legs, arms) – this means that during stress, a large part of the body effectively stops being “fed.” Once the stress passes, and the body being already deprived of energy and nourishment during the event, it begins to demand energy and food, and of course, that signal is hunger.
Additionally, the blood sugar that spiked during the stress will now drop sharply, which also triggers intense cravings.
There is a two-way relationship between obesity and stress; they complement each other. The more fat cells there are, the more cortisol activators exist in the body. The more cortisol is activated, the greater the tendency toward creating more fat cells.
“In the past years, an imbalance between energy intake and energy expenditure was regarded the main cause of the obesity pandemic. However, considering the abovementioned effects of chronic cortisol exposure, evidence is mounting that cortisol is also a kingpin in this pandemic.” – Scientific research from 2018.
The fact that this is true is proven time and again in my practice through the introduction of proper nutrition and exercise. In our programs, people notice and state that their stress levels have decreased. Generally speaking, people are so used to living with high stress that an elevated level feels like a “normal” level. But when stress is effectively reduced, it becomes obvious to a person just how much pressure they were actually under the whole time.
“I don’t burn out during the day anymore like I did until recently, even though I have the same activities and commitments.”
“Because I’m no longer tense and I’m not picking fights like before, my wife asked if something was wrong with me. I’ve never been better!”
(These are actual client statements.)
Understand that stress is not a one-sided thing. Stress is pressure exerted on something. The stronger the pressure, the stronger the stress will be. This is one side. The other side is that the stronger the recipient of that pressure is, the smaller that pressure feels. Therefore, do not look at stress as something unchangeable; it can be controlled, especially through personal progress and strengthening.
Increased cortisol directly decreases testosterone and growth hormone, which are two of the primary hormones responsible for muscle growth and burning excess fat.
However, increasing growth hormone decreases cortisol. Exercise, sufficient sleep, and proper nutrition have a positive effect on the body and reduce susceptibility to stress. These three things make you stronger. That is how the effects of stress are diminished.
Dino Nikolic
Creator and author of Muskultura
Novermber 20, 2022
