Cortisol and Its Effects on Metabolic Health

Cortisol is often painted as the enemy in wellness spaces, but like most hormones, it plays a vital role in keeping the body functioning. It's only when cortisol becomes chronically elevated or dysregulated that problems arise—especially when it comes to metabolic health.

Cortisol is a steroid hormone produced by the adrenal glands in response to stress. It plays a critical role in regulating metabolism, inflammation, immune function, and circadian rhythm. In short bursts, cortisol helps us respond to threats or challenges: it increases glucose availability, sharpens focus, and mobilises energy. But when the stress response becomes chronic, cortisol levels remain elevated, and this has downstream consequences.

Chronically high cortisol levels can impair insulin sensitivity, leading to elevated blood sugar and, over time, increased risk for type 2 diabetes. It can also promote the storage of visceral fat—the type of fat stored around the organs—which is more metabolically active and inflammatory than subcutaneous fat. High cortisol can disrupt sleep patterns, blunt recovery from training, and contribute to fatigue, cravings, and mood instability.

Managing cortisol is not about eliminating stress, but about improving resilience and recovery. Quality sleep, resistance training, blood sugar stability, and techniques like breathwork, time in nature, or therapy can all help regulate the stress response.

Optimising metabolic health isn't just about what you eat or how you move. It's about how your body is interpreting and adapting to your environment—and cortisol plays a central role in that story.