Summary of this blog
The blog addresses the impact of the stress hormone cortisol on muscle building and weight. Cortisol, a glucocorticoid, plays a primary role in preparing the body for stress situations. However, persistent stress can lead to muscle breakdown and weight gain. Cortisol's effect is closely linked to insulin, and a chronically elevated cortisol level can result in an imbalance, causing the body to lose muscle and gain weight.
The blog emphasizes the importance of a healthy cortisol production for overall health. Exercise can play a positive role in regulating cortisol levels. However, the blog warns that excessive exercise and stress can be counterproductive, leading to muscle loss and weight gain.
Tips are provided on how to lower cortisol levels, including targeted nutrition, teas such as green tea and black tea, antioxidants found in dark berries, turmeric, and magnesium. The blog concludes that an adjusted diet and stress reduction can help lower cortisol levels, preventing muscle breakdown and weight gain. It is highlighted that measuring cortisol levels at home is possible, for example, through a simple saliva test.
End of summary
In muscle building, various hormones play a role, including the body's own stress hormone cortisol. This hormone is often associated with muscle breakdown and simultaneous weight gain. Therefore, it is of interest to those who want to maintain muscles and avoid gaining weight. A balanced production of cortisol is crucial for health, but is the effect of cortisol really responsible for muscle breakdown and weight gain? How can one measure the stress hormone, recognize symptoms, and prevent the negative effects?
Definition and effect of cortisol
Cortisol is a stress hormone from the group of glucocorticoids. Its main task is to prepare the body for a possible escape in stressful situations. This function originates from evolution when the body had to quickly flee during hunting. In stressful situations, cortisol provides glucose to deliver quickly available energy. Thus, valuable energy is consumed during stress.
Cortisol has mainly two tasks in the body. On the one hand, it regulates the sleep rhythm, and on the other hand, it prepares the body for stress. Cortisol is the most important stress hormone in the body and plays a crucial role in daily life, similar to insulin. Insulin and cortisol are closely connected, especially in the regulation of blood sugar, as fast energy is required during stress. But what happens when stress persists, and how does cortisol affect the body? With prolonged stress, the effect of cortisol and insulin leads to weight gain and muscle loss.
Sport and cortisol: do they go together?
The stress hormone cortisol and daily exercise can complement each other ideally, allowing for long-term benefits from cortisol. Exercise is generally suitable for lowering cortisol levels in the body. Stress at work, in private life, and lack of time in daily life can lead to a high cortisol level, which can be regulated through exercise. Intensive training helps to reduce stress and regulate hormone levels. However, it should be noted that if sports become a burden and only high performance is in focus, this can have a negative impact on muscle building and body weight.
Muscle loss due to increased cortisol levels
When the cortisol level regulates itself quickly and effectively, it may sound like an advantage at first. However, if everyday stress dominates and does not return to the normal state after the acute situation, the stress hormone remains increased in the body. This also affects your muscle building. The catabolic hormone cortisol is considered a muscle killer if the stress hormone is no longer regulated in the body. Due to the provision of energy in shortages, glucose in the blood plasma decreases significantly. Proteins are broken down to convert them into glucose. In contrast, intense strength training leads to the catabolic testosterone. Often, a ratio of 2:1 testosterone:cortisol is mentioned to successfully build and maintain muscles. Naturally, this desired ratio becomes distant when your body continuously releases cortisol. A consistently elevated cortisol level can gradually cause your hard-earned muscles to diminish – a worrisome scenario for most athletes, bodybuilders, and the like.
Tip
Are you in a planned or unplanned training pause? Then it's important to know how to prevent muscle breakdown: Muscle Maintenance During Training Breaks: Stay Fit and Muscular During Every Break
Weight gain due to stress
The stress hormone also influences body weight. Weight gain due to excessive stress? That is entirely possible. With a persistently high level, more and more fatty acids are released in the body. If you fail to burn the excess fatty acids through workouts and intense training, they accumulate in the fat tissue of your body. As described earlier, the blood sugar level rises, and insulin cannot counteract effectively. Glucose then enters the fat cells and is converted into fat. While your muscles diminish, the body fat percentage increases. Even a good metabolism cannot prevent this.
Recognize symptoms of high and low cortisol levels
To determine that the cortisol balance in your body is not optimal, it is necessary to look at the symptoms. There are differences depending on whether the stress hormone is present in too low or excessive amounts in your body. It is possible to measure cortisol precisely in the body. However, the following symptoms can serve as an initial warning sign of cortisol levels.
Symptoms of Low Cortisol Levels A low cortisol level is also referred to as cortisol deficiency. But how does such a deficiency in the crucial stress hormone manifest? Especially the following symptoms are typical in individuals suffering from cortisol deficiency:
- Weakness
- Exhaustion
- Fatigue
- Gastrointestinal problems
- Low blood sugar and blood pressure
Here, it is evident that most symptoms are relatively nonspecific. If you want to be sure, you should measure the level.
Symptoms of High Cortisol Levels
A too high cortisol level is particularly problematic. As mentioned earlier, this negatively affects weight and muscle building. On the contrary, you may even lose your hard-earned muscles and gain unwanted fat. It can involve both visceral and subcutaneous fat tissue. The following symptoms could indicate a high cortisol level:
- Sleep problems
- Weight gain
- Back and headaches
- Anxiety and panic attacks
Correctly measure cortisol in the body
The determination of the stress hormone cortisol is possible in blood, urine, and saliva. The easiest method is to measure cortisol levels in saliva. However, the crucial value varies throughout the day with each measurement method. In the morning, the value is higher and decreases as the day progresses. From a diagnostic perspective, it is crucial to check for changes in cortisol levels at a consistent time. Measurement in the morning or evening appears promising. In addition to regular medical diagnostics, it is also possible to self-check cortisol levels using a cortisol self-test. To do this, saliva samples are taken with the respective test kit, sent in, and soon after, laboratory-based results are obtained. Such tests are available online or at pharmacies.
Tips to lower cortisol levels
The increased presence of cortisol in the body poses a challenge for many athletes as it can lead to weight gain and muscle loss. Fortunately, there are some tips to self-reduce the stress hormone. Targeted nutrition can work wonders. Various types of tea, such as green or black tea, inhibit cortisol synthesis. The same applies to antioxidants found in many dark berries. Turmeric and magnesium also have soothing effects. On the other hand, it is advisable to avoid the consumption of caffeine and alcohol since regular consumption increases cortisol production.
Furthermore, avoiding stress is naturally promising if possible. Preventing and reducing stress are the keys to lowering cortisol levels. Intensive and stress-reducing training sessions are still viable.
Conclusion: muscle building, weight and cortisol
In conclusion, it can be said that the stress hormone cortisol can indeed have negative effects on athletes. An elevated level can impair muscle building and even cause muscle breakdown. Moreover, a sustained high level may lead to weight gain. Fortunately, there is the option to measure cortisol levels at home. A simple saliva test is suitable for this purpose. With adapted nutrition and reduced stress, cortisol levels can be effectively lowered, making muscle breakdown and weight gain a thing of the past.
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