Cortisol Balance On Keto: Myth Or Reality?

The keto diet is a low-carb, high-fat diet that can affect cortisol levels in the body. Cortisol is a stress hormone that helps regulate blood sugar levels and the body's response to stress. Initially, the keto diet may cause an increase in cortisol levels as the body goes into a state of starvation and triggers the release of stress hormones. However, once the body reaches a state of ketosis, cortisol levels are expected to decrease as it uses alternative fuel sources like ketones and fat.

Research on the impact of keto diets on cortisol levels has shown mixed results. Some studies indicate that cortisol levels increase on short-term keto diets but return to normal after approximately three weeks. Other studies suggest that cortisol levels decrease after following a keto diet for weight loss. The impact of keto on cortisol may also vary depending on factors such as age, exercise routine, and the duration of the keto diet. Overall, more research is needed to fully understand the effects of keto on cortisol levels.

Cortisol is the body's main stress hormone

Cortisol is one of the body's "fight-or-flight" hormones, along with adrenaline. In a stressful situation, cortisol pumps glucose into the bloodstream for fuel, increases heart rate and blood pressure, and shuts off digestive and reproductive functions so that more energy can be dedicated to dealing with the stressor.

Outside of the short-term stress response, cortisol also plays a role in regulating the body's daily functions. It helps control blood pressure and heart rate to maintain homeostasis, a state of healthy balance. Additionally, cortisol helps control the sleep-wake cycle by increasing in the morning and making the body more alert.

Cortisol levels naturally rise and fall throughout the day. Typically, cortisol is highest in the morning, helping to wake the body up, and lowest between 6 pm and 12 am, allowing the body to relax and go to bed.

Chronic stress can disrupt the normal cortisol rhythm, resulting in either high or low cortisol levels. High cortisol levels, or hypercortisolism, can lead to health issues such as Cushing's syndrome, which is associated with symptoms such as stretch marks, slow healing, and irregular periods in women.

On the other hand, low cortisol levels, or hypocortisolism, can result in conditions like Addison's disease, with symptoms including skin darkening, low blood pressure, abdominal pain, and mood issues.

Lifestyle factors such as diet can also influence cortisol levels. Following a keto diet, which involves significantly reducing carbohydrate intake, can affect cortisol levels. Initially, the body experiences a starvation response, leading to an increase in cortisol and other stress hormones. However, once the body consistently enters ketosis and begins using alternative fuel sources like ketones and fat, cortisol levels are expected to decrease.

Research on the specific effects of keto diets on cortisol is limited and sometimes conflicting, with some studies suggesting that cortisol increases on short-term keto diets but returns to normal after a few weeks. More research is needed to confirm the long-term effects.

Regardless, maintaining balanced cortisol levels is crucial for overall health and well-being.

Keto causes a temporary increase in cortisol

The keto diet can cause a temporary increase in cortisol levels in the body. Cortisol is a stress hormone that is produced and released by the adrenal glands. It is the body's main stress hormone and plays a crucial role in the "fight-or-flight" response to stressful or frightening situations.

When an individual significantly restricts their carbohydrate intake, as is done in the keto diet, the body experiences a starvation response. In an attempt to increase energy levels, the body triggers the release of stress hormones like cortisol. This is because, with limited sugar available, the body needs to increase blood sugar levels. Thus, the ketogenic diet can be initially stressful for the body.

However, once an individual is consistently in ketosis, their cortisol levels will decrease. This is because the body will be using alternative fuel sources, such as ketones and fat, and will have a greater capacity to spare glycogen (the body's sugar stores). As a result, the body will no longer need as much cortisol to promote an increase in blood sugar levels.

Several factors have been identified that contribute to the temporary increase in cortisol on a short-term keto diet:

• The increase in gluconeogenesis due to glucocorticoids.
• The need to keep glucose available for brain functioning, as the brain cannot use fatty acids for fuel.
• The depletion of glycogen stores, which leads to an increase in cortisol to facilitate gluconeogenesis during workouts.
• Higher fat oxidation during workouts, which may increase cortisol to induce lipolysis in adipose tissue.
• The stimulation of glucose uptake by skeletal muscles during exercise, which causes an increase in cortisol to preserve glucose for brain function.

Research indicates that resting cortisol levels return to normal after approximately three weeks on a low-carb keto diet. However, post-workout cortisol levels remain elevated. It is important to note that more research is needed in this area, as there are not many studies and discrepancies exist in the results of long-term low-carb diet studies.

Keto may be a good option for those with high cortisol levels

Cortisol is a hormone produced and released by the adrenal glands, which sit on top of your kidneys. It is the body's main stress hormone and plays a critical role in the body's stress response and daily functioning. When you experience a stressful or frightening situation, your adrenal glands start pumping out cortisol, preparing your body to take immediate action.

High cortisol levels can have a negative impact on your blood pressure, blood sugar levels, immune system, sleep, mood, memory, and more. Therefore, it is important to keep cortisol levels balanced.

The ketogenic diet, or keto for short, is a low-carb, high-fat diet that can potentially help with balancing cortisol levels. Here's how:

The Impact of Keto on Cortisol Levels

Following the keto diet will affect your cortisol levels. Initially, limiting your carb intake causes a starvation response in the body, leading to an increase in cortisol and other stress hormones. This is because the body needs to increase energy levels and blood sugar levels.

However, once you are consistently in ketosis, your cortisol levels will decrease. This is because you will be using alternative fuel sources like ketones and fat, and your body will have a greater capacity to spare glycogen (your body's sugar stores). As a result, you will no longer need as much cortisol to promote an increase in blood sugar levels.

Factors Affecting Cortisol Levels on Keto

Several factors can influence cortisol levels on a keto diet:

• Age and exercise routine: In a study of trained athletes in their late 20s, keto resulted in lower baseline levels of cortisol.
• Duration of keto diet: Most of the evidence indicates that cortisol increases on short-term keto diets (less than three weeks) but returns to normal after approximately three weeks.
• Type of physical activity: Cortisol levels increase more during workouts when on a low-carb diet compared to other types of diets. This is likely due to the lack of available carbs, as cortisol increases to facilitate gluconeogenesis and induce lipolysis in adipose tissue.
• Individual differences: Factors such as age, duration of the keto diet, and exercise routine can influence the impact of keto on cortisol levels.

Benefits of a Low-Carb Keto Diet

Despite the initial increase in cortisol, a low-carb keto diet is associated with various health benefits:

• Decreases in LDL cholesterol and triglycerides
• Increases in HDL cholesterol
• Reversal of key symptoms of metabolic syndrome
• Potential reduction in high blood pressure and blood glucose levels
• Most fat loss is from the abdominal cavity

Precautions and Recommendations

While keto may be beneficial for those with high cortisol levels, it is important to consider the following:

• Individual variations: The impact of keto on cortisol levels can vary depending on individual factors such as age, duration of the diet, and exercise routine.
• Potential endocrine system effects: Long-term low-carb, high-protein diets may cause a significant decline in resting total testosterone levels, indicating potential adverse effects on the endocrine system.
• Short-term increase in cortisol: It is important to be aware of the initial increase in cortisol levels, especially for individuals with existing high cortisol levels or stress-related issues.
• Gradual adaptation: Any elevation in cortisol from keto is probably temporary, and cortisol levels will return to normal once the body adapts to using alternative fuel sources.

In conclusion, keto may be a good option for those with high cortisol levels, as it can help reduce stress hormones once the body adapts to using alternative fuel sources. However, it is important to consider individual variations, potential endocrine system effects, and the short-term increase in cortisol levels.

Cortisol affects sleep-wake cycles

Cortisol is a steroid hormone produced and released by the adrenal glands, which are endocrine glands on top of the kidneys. It is often referred to as the "stress hormone" as it is best known for regulating the body's response to stress. However, it also plays a role in regulating vital functions such as the immune system, metabolism, and the sleep-wake cycle.

The sleep-inducing hormone, melatonin, and cortisol usually work together following the body's internal 24-hour clock, or the circadian rhythm. Cortisol helps you wake up and stay awake, while melatonin helps you fall asleep and stay asleep. When something disrupts the HPA axis (the complex system in which cortisol is produced), it also disrupts your sleep cycle. Increased cortisol suppresses melatonin, resulting in elevated arousal levels at bedtime, insomnia, fragmented sleep, and difficulty getting deep, restorative sleep. This stimulates even more cortisol secretion as the body tries to fight the stressors, creating a vicious cycle.

Cortisol levels are typically lowest around midnight and highest in the early morning, between 6 and 8 a.m., helping to wake you up and prepare for the day. Throughout the day, cortisol levels drop, making way for melatonin to aid in falling and staying asleep at night.

Chronic stress can throw off this natural cortisol rhythm, resulting in either high or low cortisol levels. This dysregulation can lead to a flat curve or a cortisol spike at inappropriate times, such as higher nighttime cortisol levels, which can cause insomnia. Additionally, individuals who work night shifts or have irregular sleep patterns are likely to disrupt their natural cortisol rhythm, leading to potential health risks from elevated cortisol.

Consuming a low-carb or ketogenic diet can affect cortisol levels, especially in the initial stages when the body experiences a starvation response and triggers the release of stress hormones like cortisol. However, once consistent ketosis is achieved, cortisol levels tend to decrease as the body utilizes alternative fuel sources like ketones and fat.

Cortisol is linked to visceral fat

Cortisol is a hormone produced and released by the adrenal glands, which sit on top of the kidneys. It is the body's main stress hormone and is responsible for the body's ''fight-or-flight'' response to stressful or frightening situations. Cortisol also plays a role in regulating the sleep-wake cycle, increasing in the morning to help wake the body up.

Stress is a key factor in the accumulation of visceral fat. When the body is stressed, it releases cortisol, which activates the "fight-or-flight" response. This response triggers the storage of more visceral fat. Additionally, excess cortisol stimulates glucose production, which is then converted into fat and stored in the body as abdominal fat.

Chronic exposure to high levels of cortisol can lead to weight gain, particularly in the abdomen, resulting in what is known as a "cortisol belly." This is caused by the excess cortisol stimulating glucose production and subsequent fat storage.

The link between cortisol and visceral fat has been supported by studies on Cushing's syndrome, a condition caused by high levels of cortisol due to a hormone-producing tumor. Individuals with Cushing's syndrome often exhibit abdominal obesity and an accumulation of central fat.

To reduce visceral fat, it is recommended to manage stress levels through techniques such as yoga, meditation, and breathing exercises. Maintaining a healthy lifestyle that includes regular exercise, a balanced diet, and adequate sleep can also help lower visceral fat levels.

Frequently asked questions