Uploaded May 2020 | Updated September 2026, 15 hours ago

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Video Summary:

Cortisol is a hormone secreted by the adrenal glands as part of the body's response to stress. When cortisol is chronically elevated, your cells become insulin resistant, which means that they can't absorb the glucose floating around in your bloodstream. If your cells can't absorb the glucose in your blood, the body will store it in its tissues as fat, especially around the midsection and face.

So what if you think you're doing everything right, but aren't getting the results that you think you should be?

First of all, you need to be sure that you are actually eating the amount of calories that you think you are eating. People wildly underestimate the number of calories they are eating, so it can be helpful to use a food scale for a short period of time to confirm that you aren't accidentally over or under eating.

Then, you need to look at your exercise regimen. A lot of people think they are "doing it right" but are either A) totally overdoing it, B) not pushing themselves hard enough, or C) choosing the wrong types of exercise. If you aren't sure, it can help to follow a program designed by someone who is educated in exercise science, or consult with a professional.

If you consider yourself someone who is relatively experienced and knowledgeable when it comes to exercise selection and fitness in general, AND you aren't over consuming calories or drastically under consuming calories but still not seeing the results you should be, then you might want to consider having your cortisol checked.

Things that will raise your cortisol:
-excessive exercise (what constitutes as excessive will vary somewhat from person to person)
-chronic under-eating / too big of a calorie deficit / too much fasting
-Caffeine
-ALL TYPES of psychological stress (negative thoughts, toxic relationships, depression, worrying, feeling overwhelmed, working too much, stressful job etc.)

Elevated cortisol is associated with:
-weight gain (especially in midsection and face)
-muscle weakness/general tiredness
-depression and anxiety
-decrease in muscle mass
-hormonal issues (in men - lowered testosterone, in women - irregular menstrual cycles)
-digestive issues
-problems with immune function
-problems with sleep

What I'm doing to lower my cortisol: (will do for 30 days, then will re-check)
-cutting out caffeine
-eliminating HIIT workouts
-10 min daily meditation / box breathing.

Did you find this written video summary helpful? Let me know in the comments.