Cortisol

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Cortisol is a stress hormone produced by the adrenal glands.

Chronic stress and lack of sleep can contribute to increased cortisol secretion.

High levels of cortisol can lead to muscle tissue breakdown and a decrease in metabolism.

To maintain a normal hormone level on a keto diet, it is important to pay attention to the quality of sleep, practice relaxation methods, and avoid excessive physical exertion.

In addition, consuming an adequate amount of fats also helps lower cortisol levels, helping to maintain a healthy hormonal balance.

Foods that reduce cortisol

In the context of a keto diet, choosing foods rich in healthy fats can have a positive impact on cortisol levels.

Foods such as avocado, coconut oil, olive oil, fatty fish (such as salmon and sardines), and nuts contain fatty acids that help reduce stress and support hormonal balance.

Additionally, incorporating magnesium-rich foods into your diet, such as spinach and other green leafy vegetables, can also help lower cortisol levels.

Regular consumption of these foods as part of a balanced keto diet can contribute to overall stress reduction and improved weight management by normalizing cortisol levels.

The most important thing about CortisolWatch all

Why does a carbohydrate diet lead to high cortisol?

You can eat 5 times a day, but if this nutrition is without fats and proteins, you will always have high cortisol.
The main function of cortisol is to maintain sufficient levels of amino acids, fats, and carbohydrates in the body. If proteins do not come from food, cortisol levels rise to break down muscles for amino acids.

Cortisol is often referred to as the "stress hormone," but in the context of nutrition, it can also be called the "hunger hormone" — especially in the sense that its release signals the body to mobilize energy.

How it works at the physiological level

The primary task of cortisol is to provide the body with fuel. It raises blood glucose levels by stimulating gluconeogenesis — the process of synthesizing glucose from non-carbohydrate sources, primarily from amino acids.

If amino acids are not obtained from food (for example, in cases of protein deficiency), cortisol activates the catabolism of muscle tissue: muscles are broken down so that glucose can be synthesized in the liver from the amino acids contained in them.

Cortisol regulates lipolysis — the breakdown of fats. If the body does not receive enough fats from food, cortisol activates the breakdown of fat reserves to provide energy to the brain and organs.

However, this process is unstable and is accompanied by other hormonal shifts, including increased production of free fatty acids, which can lead to insulin resistance with chronic elevation of cortisol.

Cortisol increases not from the number of meals but from nutrient deficiency. Even if you eat 4–5 times a day, if the diet is predominantly carbohydrates and fats and proteins are deficient, the body does not receive the necessary amino acids and fatty acids. This is perceived as stress, and cortisol begins to perform a compensatory function: "harvesting" the needed elements from the body's tissues.