Скачать или смотреть Cortisol and The Stress Hormone Trap

High cortisol is keeping you fat. Here's the mechanism nobody explains.

Cortisol is your long-term stress hormone, released by your adrenal glands when your body perceives danger or starvation.

What cortisol does:
1. Gluconeogenesis - Breaks down muscle protein to create glucose (you lose muscle)
2. Lipolysis - Releases free fatty acids from fat stores
3. Fat storage - Signals body to store fat, especially visceral (belly) fat
4. Insulin resistance - High free fatty acids block glucose oxidation (Randle Cycle)
5. Thyroid suppression - Reduces T4 → T3 conversion (slows metabolism)

The vicious cycle:
High cortisol → High free fatty acids → Glucose can't burn → Insulin resistance → More fat storage → Lower metabolism

What raises cortisol:
→ Skipping meals (especially breakfast) → Low-carb diets (chronic low blood sugar) → Excessive exercise (2+ hours daily) → Poor sleep (less than 7 hours) → Chronic psychological stress → Fasting (intermittent or prolonged)

All of these tell your body: "We're starving. Conserve energy. Store fat."

How to lower cortisol:
✅ Eat breakfast (protein + carbs before 9am)
✅ Don't skip meals (eat every 3-4 hours) ✅ Include carbs at every meal (signals safety)
✅ Don't overtrain (30-45 min, 3-4x/week max)
✅ Sleep 7-9 hours (cortisol resets during sleep)
✅ Manage stress (meditation, nature, social connection)
✅ Support adrenals (adequate salt, vitamin C, B vitamins)

Ray Peat: "Stress can be seen simply as an energy problem whereby the needs of the body at a given time outweigh its available resources."

Lower cortisol. Raise metabolism. Lose weight.

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