Intermittent Fasting & Cortisol: Is There A Connection?

Intermittent Fasting And Cortisol 

When it comes to weight loss, every strategy has its pros and cons worth highlighting, and intermittent fasting is no different. Intermittent fasting is a strategy that focuses on restricting eating to specified windows and restricting calories or not eating outside those windows. 

These windows can take varying schedules, whether you prefer to fast for several hours each day or alternate fasting and eating normally on a day-by-day basis. Intermittent fasting for weight loss has become a popular strategy, and many people have embraced the approach, but it’s important to understand the potential drawbacks as well. 

Particularly, studies show that intermittent fasting can potentially lead to a rise in cortisol and impact other hormones, which raises concern for weight loss in women especially and offers an important consideration for anyone looking to lose weight. Ultimately, intermittent fasting can have several benefits, but its effects on cortisol should be a key factor when weighing your options for achieving your weight loss goals.

What is Intermittent Fasting? 

Intermittent fasting is a strategy where you restrict eating to certain windows and fasting outside of those specific timeframes. During your fast, you are restricted to avoiding food and only drinking water or other calorie-free beverages.

The thought process behind this strategy is that restricting your eating will require your body to dip into body fat stores for energy. By dipping into these fat stores, your body is likely to burn fat, leading to weight loss. Intermittent fasting is also thought to have benefits for managing blood sugar, promoting a healthy insulin response, and improving working memory.

Intermittent fasting can follow several different models, the most popular of which include: 

• Eat-stop-eat – This approach follows a schedule where you choose one to two days per week where you abstain from eating for a full 24-hour period. 
• Alternate day fasting – Fasting during this schedule involves eating normally one day, restricting calories the next day by about 75%, and so on. 
• The 5:2 method – The 5:2 schedule involves eating a normal diet five days of the week and then fasting on the other two days by restricting your calories by about 75%. 
• The 16/8 method – This schedule involves eating during an eight-hour window, like 10 am to 6 pm, and then fasting during a 16-hour window each day. 

The different approaches to intermittent fasting offer the opportunity for each person to find a schedule that works for them and their lifestyle. However, the different regimens may also have different impacts on your overall health and wellness based on the length of the fasting period. Understanding the links between intermittent fasting and metabolism is crucial for implementing the practice effectively.

The Potential Downsides of Elevated Cortisol

Cortisol is a naturally occurring hormone in the body that serves several important functions. In the right moments, cortisol is beneficial, helping the body respond to stress and function when necessary. However, when cortisol levels remain elevated long-term because of perceived stressors, like work, bills, or fasting, the effects can add up. 

Some of the potential risks of long-term elevated cortisol include: 

• High blood pressure 
• High blood glucose levels
• Insulin resistance 
• A suppressed immune system
• Digestive problems
• Hindered thyroid function
• Weight gain

In the long term, all of these can lead to more significant risks and chronic health conditions, including cardiovascular disease and type 2 diabetes. Elevated cortisol may also be particularly problematic for women—potentially affecting other hormones, energy levels, and menstrual cycles. 

Fortunately, although we can’t fully control our environments, we can build lifestyle habits, like healthy decision-making regarding foods, that can influence cortisol levels. 

Does Intermittent Fasting Raise Cortisol?

Intermittent fasting can raise cortisol levels according to several studies, but the full effects depend on the person, their fasting habits, and other lifestyle factors. During times of fasting, the body may increase cortisol production as a way to compensate for low blood sugar, as cortisol encourages the release of blood sugar from muscles and fat stores. Fasting puts the body in a state of stress, leading to an increase in cortisol and a potential imbalance of other important hormones, such as estrogen, progesterone, and androgens, which help regulate metabolism.

Multiple studies have shown a link between fasting and a rise in cortisol. Cortisol starts to rise as soon as fasting begins and may remain high for as long as 24 hours after beginning a fast. Other hormones that can be affected by a fast include 

The effects of a cortisol rise from fasting also mean that the approach to weight loss for men and women might look different. For example, women are more susceptible to hormone imbalances than men, and intermittent fasting has been shown to have different outcomes for each. One study showed that men who fasted following 36-hour fasts for 3 weeks demonstrated an improvement in blood sugar control, while women following the same routine saw their blood sugar control worsen. 

Still, in reality, the effects of fasting on cortisol levels can vary widely depending on the case. For instance, the type of fasting may have an impact on hormone changes—longer fasts may have a more significant impact on your cortisol levels. Every person may also react to fasting differently depending on their metabolic health, genetics, and lifestyle choices.

How To Intermittent Fast While Maintaining Healthy Cortisol Levels

Everyone is different and has weight loss strategies that work specifically for them, so some people may firmly stand by intermittent fasting as a method that may work for them. In these cases, it’s important to consider how you can incorporate fasting responsibly.

Intermittent fasting can have tangible effects on cortisol levels, but being mindful of how you incorporate a fasting regimen can help mitigate the effects on cortisol levels. If you are excited to try intermittent fasting, you can take steps to do so while minimizing the risk of cortisol spikes.

Some tips to consider during fasting include: 

• Start with a slow introduction to fasting to identify which methods work best for you and minimize your stress response.
• Choose fasting models that steer away from long, several-day windows of fasting, like the 16/8 method. 
• Get adequate sleep each night to promote a healthy metabolism and ensure a healthy hormone balance.
• For women, avoid longer fasts during menstrual cycles and consume more carbohydrates for energy.
• Discuss your potential fasting regimen with your doctor to monitor stress levels and identify possible risk factors. 
• Drink plenty of water, which can promote inner cellular hydration and help reduce rises in cortisol levels. 
• Consider other life events, and avoid fasting during periods of excess stress.

If you do try intermittent fasting, remember that it is not the one and only solution to weight loss and wellness. Fasting should be considered just one part of an overall wellness strategy, so it’s important to surround your approach with other healthy habits like mindful meal planning with thoughtful recipes for metabolic health.

Other Ways To Keep Your Cortisol Levels Under Control 

Intermittent fasting has gained significant popularity as a weight loss strategy and many people have considered embracing it, but it’s important to consider the impacts of fasting on cortisol. Fasting isn’t the only way to promote weight loss. In fact, simple strategies like choosing the right nutritious foods can be just as effective in managing weight and promoting overall wellness without the risk of prolonged cortisol spikes. 

Some of the following strategies can help you keep your cortisol levels under control:

• Maintain a healthy diet of nutritious, whole foods
• Practice stress management strategies, like meditation and breathing exercises
• Maintain healthy sleep hygiene
• Make time for friends and family
• Exercise regularly
• Spend time engaging in hobbies and activities you enjoy

If you have high cortisol levels, you should consult your doctor to discuss a plan to get them under control. A nutritionist can also help you identify foods that are beneficial for mitigating cortisol and help promote a healthy hormone balance based on your body’s unique nutritional needs. 

With the support of board-certified nutritionists and expert weight loss coaches, our programs at re:vitalize weight loss and wellness can serve as a viable alternative to intermittent fasting for losing weight without spiking your cortisol or placing harsh restrictions on eating the foods you enjoy.

Get Your Cortisol Under Control with re:vitalize

Studies show that intermittent fasting and cortisol are likely connected—although fasting can be a helpful tool for some people embracing a weight loss journey, it may also have a tangible impact on your cortisol levels. Fortunately, you can access the same benefits of weight loss and metabolic health by building a meal plan that involves eating the right nutrients. A holistic weight loss program can help you reach your weight loss goals with an approach that works best for you and your unique health benchmarks.

At re:vitalize weight loss and wellness, we have several programs built on a foundation of eating nutritious whole foods that promote a healthy hormone balance and weight loss. Using our BioScan™ technology, we’ll help you identify which foods are optimal for your weight loss and wellness based on your unique biomarkers, empowering you to build a meal plan that’s rich in the most beneficial nutrients for you. 

Our Weight Loss and Metabolic Reset programs and Flexible Weight Loss programs provide options that allow anyone to achieve weight loss in a program designed for them.
Schedule a virtual or in-person consultation with our team here at re:vitalize weight loss and wellness to get started on the last weight loss program you’ll ever need.