Keto And Cortisol: Can They Work Together?

Cortisol is a steroid hormone produced and released by the adrenal glands during stressful situations. It is one of the body's fight or flight hormones, which increases heart rate and blood pressure and shuts off digestive and reproductive functions. While cortisol can help reduce inflammation, high cortisol levels can have a negative impact on blood pressure, blood sugar levels, the immune system, sleep, mood, memory, and more. A ketogenic diet can affect cortisol levels as limiting carb intake causes a starvation response in the body, triggering the release of stress hormones like cortisol. However, once the body is consistently in ketosis, cortisol levels will decrease as alternative fuel sources are used, and there is a greater capacity to spare glycogen. Research suggests that cortisol levels increase more during workouts when on a low-carb diet compared to other diets, which may be due to the lack of available carbs. While there is evidence that a keto diet can help manage cortisol levels, more research is needed to confirm the long-term effects.

Keto can help lower cortisol levels by reducing cravings and weight gain caused by high cortisol

Cortisol is a hormone produced by the adrenal glands, which sit on top of the kidneys. It is the body's main "fight-or-flight" hormone, released in response to stressful or frightening situations. Cortisol increases heart rate and blood pressure, and shuts off digestive and reproductive functions, giving you more energy to deal with immediate threats.

Cortisol also has an impact on weight gain. It stimulates fat and carbohydrate metabolism, creating a surge of energy in the body, and increases appetite. Elevated cortisol levels can also lead to cravings for sweet, fatty, and salty foods, often resulting in weight gain. This weight gain is often around the abdomen, which is linked to the development of cardiovascular disease.

For individuals with high cortisol levels, starting a keto diet is a wise choice to lower baseline cortisol and prevent or manage weight gain. However, it is important to note that there may be an initial elevation in cortisol levels when starting a keto diet, especially for seniors.

Keto may be a good option for managing stress and improving sleep

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its purported health benefits. By drastically reducing carbohydrate intake, it aims to put the body into a metabolic state called ketosis, where the body burns fat for energy more efficiently and produces ketones as an alternative fuel source for the brain.

Managing Stress

Cortisol is the body's main stress hormone, and it is released by the adrenal glands during times of stress or danger. While cortisol is typically released in small amounts during acute stress, chronically high levels of stress can lead to elevated cortisol levels, which can have negative health effects.

The keto diet may help manage stress by lowering cortisol levels. Initially, the body may experience a stress response due to the reduction in carbohydrate intake, but once the body consistently enters ketosis, cortisol levels tend to decrease as alternative fuel sources, such as ketones and fat, are utilised. This reduction in cortisol levels can help improve stress management and overall mental well-being.

Improving Sleep

The keto diet has also been linked to improved sleep quality. Sleep disturbances, often referred to as "keto insomnia," can occur during the initial stages of the diet due to disruptions in sleep-regulating chemicals and carbohydrate withdrawal. However, in the long term, the keto diet may improve sleep by reducing inflammation and promoting relaxation through adenosine activity.

Additionally, the keto diet's impact on weight loss and metabolic health can be beneficial for individuals with sleep apnea, a sleep disorder characterised by pauses in breathing or shallow breaths during sleep. By reducing inflammation and promoting weight loss, the keto diet may help alleviate airway obstructions, improving breathing patterns and overall sleep quality.

It is important to note that individual responses to the keto diet may vary, and some people may experience challenges with sleep during the adjustment period. However, the potential benefits of the keto diet for stress management and sleep improvement highlight its role as a possible tool for enhancing overall health and well-being.

Keto can help maintain stable blood sugar and energy levels

Cortisol is a steroid hormone produced and released by the adrenal glands. It is the body's main stress hormone and plays a vital role in the body's stress response and daily functioning. When an individual experiences acute stress, cortisol is released in small amounts. However, if a person is under chronic stress, they may have unhealthy elevated cortisol levels, which can lead to negative health effects. Cortisol affects blood sugar, metabolism, the immune system, sleep quality, and cognition.

The keto diet can help maintain stable blood sugar and energy levels throughout the day. Initially, the keto diet causes a starvation response in the body due to the restriction of carbohydrate intake. This leads to the release of stress hormones like cortisol, which increase insulin resistance and stimulate gluconeogenesis to raise blood sugar levels. However, once the body consistently enters ketosis, cortisol levels decrease as alternative fuel sources, such as ketones and fat, are utilised. As a result, individuals on the keto diet will experience more stable blood sugar and energy levels, as they are no longer dependent on high cortisol levels to promote increased blood sugar.

Additionally, the keto diet can help combat food cravings and weight gain caused by elevated cortisol levels and a lack of sleep. Many people on the keto diet report decreased cravings, and studies have found that it may help reduce binge eating and food addictions. The keto diet can aid in weight loss without increasing cortisol levels, making it a useful tool for managing stress-induced weight gain.

While the keto diet can be beneficial for stabilising blood sugar and energy levels, it is important to note that it may cause an initial elevation in cortisol levels. This elevation is typically temporary, and cortisol levels tend to normalise after a few weeks. Overall, the keto diet can be a useful strategy for managing cortisol levels and improving stable blood sugar and energy levels.

Exercise can help regulate cortisol levels and improve the body's response to stress

Exercise is a form of physical stress that can impact cortisol levels. Intense or vigorous exercise temporarily increases cortisol levels, but this is typically followed by a decrease a few hours later. The size of the cortisol response to exercise also lessens with routine training. Therefore, regular exercise can help improve the body's resilience to stress and reduce the adverse health effects associated with high cortisol levels.

However, it is important to note that overdoing exercise or performing it at the wrong time of day can have the opposite effect. Exercising at the end of the day, for an extended period, or at very high intensities can cause cortisol levels to remain elevated for longer. This is especially true for individuals already experiencing high stress levels or those with pre-existing cortisol imbalances.

To maintain healthy cortisol levels, it is recommended to aim for 150-200 minutes of mostly low- to moderate-intensity exercise each week, allowing for adequate rest between workouts. Additionally, morning workouts are generally preferable as they align with the body's natural cortisol rhythm, which peaks in the morning and declines towards the end of the day.

Keto can be beneficial for endurance athletes by enhancing aerobic efficiency and output

The ketogenic diet has become popular among endurance athletes as it may enhance their performance. The diet involves a significant reduction in carbohydrate intake, which promotes physiological changes that encourage the use of fat for fuel. This is beneficial for endurance athletes as it enhances their aerobic efficiency and output.

When on a keto diet, the body experiences a starvation response due to limited carb intake. This causes the body to release stress hormones like cortisol to increase energy levels. However, once the body is consistently in ketosis, cortisol levels decrease as alternative fuel sources like ketones and fat are used, and the body has a greater capacity to spare glycogen.

Benefits of Keto for Endurance Athletes

Endurance performance is limited when endogenous carbohydrates are the dominant fuel source, requiring the intake of exogenous carbohydrates during exercise. A keto diet increases oxidation of endogenous fat stores, reducing an athlete's dependency on glucose. This means that athletes can perform for longer periods without the need for refueling, allowing them to maximize the aerobic benefits of training and competing.

Scientific Evidence

A study by McSwiney et al. examined the effects of a 12-week keto diet on well-trained athletes. The keto group experienced a significant decrease in body mass and fat percentage, with no significant change in performance. Additionally, fat oxidation was significantly greater throughout the 100 km time trial for the keto group.

Another study by Burke et al. found that a keto diet impairs exercise economy and negates the performance benefits of intensified training in elite race walkers. However, other studies have shown that keto diets can enhance exercise performance and body composition responses to training in endurance athletes.

While there is some evidence that keto can be beneficial for endurance athletes, more high-quality research is needed to fully understand its effects on various endurance training programs.

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