The Cortisol-Hunger Connection: How Stress Hijacks Hunger and How to Take Control

Margaurette Walsh
May 29
2 min read

1. High Cortisol (Chronic Stress) → Increased Hunger & Fat Storage

When cortisol is elevated for long periods, it disrupts the balance of hunger hormones:

↑ Ghrelin (Hunger Hormone): High cortisol increases ghrelin, making you crave calorie-dense, high-carb foods.
↓ Leptin (Fullness Hormone): Chronic stress reduces leptin sensitivity, leading to a constant feeling of hunger and reduced satiety.
↓ GLP-1 & PYY (Satiety Hormones): Cortisol blunts the effects of GLP-1 and PYY, meaning meals don’t feel as satisfying.
↑ Insulin Resistance: High cortisol can lead to insulin resistance, making it harder for your body to regulate blood sugar and increasing cravings.
Fat Storage: High cortisol promotes abdominal fat gain, which further disrupts metabolic hormones.

2. Low Cortisol (Burnout/Adrenal Dysfunction) → Blood Sugar Crashes & Cravings

When cortisol is chronically low (often from burnout, adrenal dysfunction, or prolonged dieting), hunger regulation is still disrupted:

Unstable Blood Sugar: Low cortisol leads to hypoglycemia, causing sudden cravings for sugar and carbs.
Erratic Hunger Cues: You may feel extreme hunger at random times, often paired with fatigue and brain fog.
Poor Stress Resilience: Low cortisol makes it harder to regulate emotions, leading to stress-eating behaviors.

How to Normalize Cortisol & Balance Hunger Hormones:

1. Prioritize Sleep (7-9 Hours)

Poor sleep increases cortisol, ghrelin (hunger), and insulin resistance, while lowering leptin (satiety).
Tip: Stick to a consistent bedtime and avoid blue light before sleep.

2. Manage Stress & Lower Cortisol Naturally

Breathwork & Meditation: Lowers cortisol in minutes.
Gentle Movement: Walking, yoga, or strength training regulates stress hormones without overstimulating cortisol.
Cold Exposure: Cold showers or ice baths can lower stress-induced cortisol spikes over time.

3. Balance Blood Sugar

Protein + Fiber + Healthy Fats = Stabilized Blood Sugar & Less Cravings
Avoid refined carbs & ultra-processed foods, which spike cortisol and hunger hormones.

4. Strength Train (But Avoid Overtraining)

Resistance training improves insulin sensitivity, leptin, and GLP-1.
Avoid excessive cardio, which can spike cortisol and increase hunger.

5. Adaptogens & Supplements

Ashwagandha & Rhodiola: Reduce stress-induced cortisol spikes.
Magnesium: Supports cortisol balance and improves sleep.
Omega-3s: Reduce inflammation and help with stress resilience.

Key Takeaway

Chronic stress and cortisol imbalances can amplify hunger, cravings, and fat storage by disrupting ghrelin, leptin, and insulin. The best approach is lifestyle-based stress management, proper nutrition, and exercise to restore balance.