17 Natural Ways to Lower Cortisol Levels and Lose Weight Faster
- Autumn Bates, CCN, MS, BS, CPT
- 6 days ago
- 8 min read
Want to know exactly how to lower cortisol levels and lose weight? This post shares the science-backed tips to balance cortisol levels .
Cortisol is commonly known as the stress hormone. We need cortisol to help us feel alert and energized in the morning, but too much cortisol all day long can make it hard to lose weight and even result in increased weight gain around the belly.
As a Nutritionist, I've found that addressing high cortisol levels and adding tools to help balance cortisol levels is crucial to achieving and maintaining a weight loss goal.
I'm sharing 17 easy ways to lower cortisol levels and lose weight even faster. These are natural tools to help balance cortisol with the added benefit of reducing stress.
With this post, you'll learn all about the exercise, foods, tips and supplements to lower cortisol naturally.
This post is all about how to lower cortisol levels and lose weight.
How to Lower Cortisol Levels and Lose Weight
Try L-Theanine Supplement
L-theanine is a natural supplement derived from green tea. Studies have found that l-theanine can help reduce stress and promote mental health.(1)
I personally took l-theanine daily when my anxiety was very high in 2018 and noticed that it greatly helped improve my symptoms.
Just make sure to check with your doctor first to make sure it's a good fit for you and your health history.
Try a Type of Intermittent Fasting Called eTRF
A certain type of Intermittent Fasting called early time restricted feeding (aka eTRF) has been found to help balance cortisol levels naturally.
One study found that it resulted in higher levels of cortisol levels in the morning and lower cortisol levels in the evening (which is what you want).(2)
Here's how you use eTRF:
First, choose an eating window length between 8-12 hours, depending on your goals. You can take my free Intermittent Fasting Schedule quiz to help you find the best fasting length HERE.
Next, set your eating window to start between 8am-10am.
Finally, have your last meal end 8-12 hours after you break your fast. This will depend on the length of fast you chose in the first step.
If you want more step-by-step Intermittent Fasting details, meal plans, recipes and tips, you can find our very popular 21 Day Intermittent Fasting Program HERE.
Drink 1/2 Caffeinated Coffee
Coffee has a plethora of studied longevity benefits, but too much caffeine can disrupt sleep and raise cortisol levels.
One simple solution to enjoy your coffee without the all-day cortisol spike is to stick to 1/2 caffeinated coffee. This type of coffee contains half the caffeine of a typical cup of coffee.
I also like to use an organic, mold-free coffee that's been optimized for antioxidants to help reduce inflammation.
The brand that I've been using for over 7 years is called Purity Coffee. They even have a 1/3 caffeinated whole bean coffee that I like to sip on to keep my caffeine intake even lower.
Eat Foods High in Probiotics To Reduce Stress
It's theorized that stress often starts in the gut, so supporting a healthy GI tract can be helpful for naturally balancing cortisol levels.
Fermented foods like yogurt, kefir, sauerkraut and kimchi are loaded with gut health probiotics. Just make sure to check that the brands your buying contain the active cultures. You can usually find this somewhere on the label close to the nutrition facts and ingredients.
Using fermented foods can be a much less expensive and effective way to get your probiotics than taking a daily supplement.
Ways to eat probiotic rich foods:
Add kefir or greek yogurt to a protein smoothie. Try my Golden Milk Kefir Smoothie HERE.
Make a greek yogurt bowl with fruit and nuts.
Add chopped sauerkraut or kimchi to your tacos or scrambled eggs.
Get 8 Hours of Sleep Every Night
Too little sleep can increase cortisol the next day in an effort to give you the boost of energy you need.
The average American gets around 6 hours of sleep each night. Most experts agree that at least 8 hours of high quality sleep is needed to help the body fully rest and recover.
If you notice that you consistently get less than 8 hours of sleep a night or if you wake up feeling tired, then it's time to reassess your sleep.
My top tips for getting more sleep:
Set a realistic bed time that allows for 20-30 minutes of "wind down".
Don't watch TV or use your phone at least 30 minutes before bed.
Go for a 10 minute evening walk to help naturally raise the sleep hormone melatonin.
Do a 7 Day Sugar Detox
Eating too much sugar can cause a big spike and fall in blood glucose levels. When we experience the dip in blood glucose, it tells our body that we need to quickly bring those sugars back up.
This signals the body to increase our stress hormone cortisol to help release sugars from the liver.
If you eat added sugars, you could be riding this blood sugar and cortisol roller coaster all day (and night) long.
To help reset sugar cravings, I've found doing a 7 day sugar detox to be very effective.
By removing sugar for 7 days, it can make you start to crave less sugar and therefore eat less sugar.
How to do a sugar detox:
Remove all added sugars and high glycemic load carbs.
Eat enough protein, fat and fiber to stabilize blood sugar levels.
Use lower intensity exercise and walking to reduce sugar cravings.
Up Your Omega-3 Intake From Fatty Fish
Omega-3 and cortisol are tightly linked. Some studies have found that omega-3 helps to reduce cortisol levels during times of stress.(3)
Omega-3 is a type of anti-inflammatory fat commonly found in fatty fish like salmon, tuna, anchovies and sardines.
Most people have a very low intake of omega-3 while having a very high intake of inflammatory omega-6, which is found in high amounts in processed foods and seed oils.
Try increasing your omega-3 by eating fatty fish a few times per week.
Try a Magnesium Supplement
Certain supplements to lower cortisol are going to be more effective than others.
Some studies have found that magnesium can directly lower cortisol levels, but it also can indirectly lower cortisol by improving sleep quality.(4)
Magnesium is a mineral that most people have a hard time getting enough of with their meals, even if they eat a mostly whole food diet. This is where supplementation can come in handy.
Just make sure to check with your doctor before you start adding magnesium into your routine.
Walk Outside for 15 Minutes
Spending time walking in nature for just 15 minutes has been found to significantly reduce cortisol levels.(5) This makes walking one of the best exercises to reduce cortisol.
The "natural' environment doesn't have to be a far away forest or beach to reap the benefits. Simply being in a natural environment such as a garden or park can help reduce stress.
Eat 30 Grams Protein At Every Meal
Protein helps to stabilize blood sugar levels which is very important for preventing unwanted cortisol spikes.
Focusing on hitting at least 30 grams of protein at every meal can help to prevent blood sugar crashes while also making it easier to achieve a weight loss goal.
Some people might need more protein than others. You can checkout my free protein calculator HERE.
Easy ways to eat more protein:
Use greek yogurt instead of regular or plant-based yogurt. This has about triple the amount of protein.
Eat 4 ounces of cooked chicken, beef, pork, lamb or fish at a meal.
Add 2 scoops of our zero added sugar protein powder to a protein smoothie.
Start a New Workout Routine
A regular workout schedule can help to naturally balance cortisol levels. I've found that starting a new workout routine that you're excited about can get you inspired to stick with it.
Ideally, it's best to aim for 2-4 days per week of structured exercise in addition to daily walking. However, this can vary depending on your fitness level.
Too much exercise can also be a stressor that raises cortisol levels, so it's best to start with a little less exercise than you think you can handle, then slowly scale up from there.
New workout routine ideas:
Pilates
Strength training at the gym
Group fitness classes
Online YouTube videos
Our workout program included in the 21 Day Intermittent Fasting Program
Try Belly Breathing To Reduce Stress
A type of breathing called "belly breaths" can help to turn on our parasympathetic nervous system, aka the rest and repair system. This pathway causes our body to reduce cortisol and stress.
There are a lot of youtube videos showing you how to perform a belly breath, but an easy way to test it out is to lay on the ground and try to breath into your belly button. You should notice your belly raises while your rib cage stays closed.
Try doing a minute of deep belly breathing every day to turn on the rest and repair system.
Add High Quality Fat to Every Meal
Fats, along with protein, help to stabilize blood sugar. This is why every meal that we recommend in our programs combines protein and fat from high quality sources.
It's important to choose mostly whole food fats to reap the benefits. Highly processed fats, like seed oils, can increase inflammation and stress in the body. These types of fats also tend to be easy to overeat and can lead to weight gain.
Great Fats to Eat Daily:
Avocado
Nuts
Seeds
Olives
Nut Butters
Coconut oil
Olive oil
Cheese
Fats naturally found in animal meats
Spend Less Time On Social Media
The more time we spend on our phones, the more stressed we tend to be. This could be from a combination of factors like spending less time outdoors, walking less and having poor posture.
Regardless, we could all do with spending a little (or a lot) less time on social media for our mental and physical health.
A great hack is to check how much time you're currently spending on all social media apps, then aiming to cut that time in half.
If you have an iPhone, you can do this by heading into your settings and clicking on "screen time". This will show you how much time you spend on average on apps like Instagram, YouTube, Facebook and TikTok.
Eat 20-30 Grams Fiber Daily
Fiber helps to feed the bacteria in our GI tract that keeps our gut healthy. It also can work alongside protein and fat to stabilize blood sugar levels.
Foods surprisingly high in fiber:
artichoke
cacao nibs
raspberries
chia seeds
edible basil seeds
lentils
Try Ashwagandha for Cortisol
Ashwagandha is a natural supplement that comes from a shrub. Multiple studies have found that ashwagandha can reduce stress, anxiety and cortisol levels.(6)
Like with any supplement, make sure to check with your doctor before using.
Walk After Every Meal
Walking after a meal has been found to reduce blood sugar levels. As we noted earlier, having balanced blood sugar is a key component to balance cortisol levels.
The walk doesn't have to be very long to see the benefits. Try a short 5-10 minute walk after breakfast, lunch and dinner. You can even walk around your house or the office if you don't have time to get outside.
Walking is also a great exercise to help specifically target body fat during a weight loss journey.
This post was all about how to lower cortisol levels and lose weight.
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Discover 17 natural methods to lower cortisol levels and lose weight effectively. Small lifestyle changes like better sleep, healthy eating, regular exercise, and mindfulness can significantly improve your well-being. Balance stress with engaging activities like Wordle Unlimited for a mental reset. Take charge of your health and enjoy a happier, healthier life!