Stress – Is It Impacting Your Weight Loss?

Do you have high cortisol levels making it harder to see weight loss? 

Are those higher cortisol levels resulting in insulin resistance making weight loss even harder? 

STRESS….

In todays busier than ever society, stress is unfortunately more common than ever and something that is becoming “normalized”, when it shouldn’t 

Its not healthy to consistently exist in a heightened state of stress for both our mental and physical health and not managing it in a healthy way 

Completely eliminating stress from our lives is not realistic for many however that does NOT mean proper stress management should be ignored 

Continued poor management of stress can lead to an array of issues: 

-Inflammation 

-Insulin resistance 

-Hormone imbalances 

-Weight gain 

-Mental health struggles 

-Poor gut health 

To name just a few 

Inside Laura Lambe Fitness STRESS Management is something we teach all our clients to help aid their weight loss, metabolism, energy levels and overall longterm health 

Remember weight loss goes WAY beyond a “calorie deficit” 

Insulin Resistance

Today I want to chat about INSULIN RESISTANCE that can be a side effect of PROLONGED poor Stress Management 

Chronic stress can significantly impact metabolic health, including insulin sensitivity. When we’re stressed, our bodies release hormones like cortisol, which can increase blood sugar levels and promote insulin resistance.

Insulin resistance is a metabolic disorder that occurs when the body’s cells become less responsive or resistant to the insulin hormone. Despite the presence of insulin, the cells struggle to efficiently absorb glucose from the bloodstream, resulting in elevated blood sugar levels. This state disrupts the delicate balance of energy metabolism in the body, laying the groundwork for several health complications.

Insulin resistance often begins quietly, with no obvious symptoms. As the condition progresses, however, it may lead to noticeable signs such as increased thirst, frequent urination, fatigue, and hunger. 

Understanding insulin resistance is a pivotal step in mastering metabolism and addressing weight loss. Insulin resistance and weight gain form a vicious cycle, each contributing to the exacerbation of the other. When the body’s cells become resistant to insulin, the pancreas attempts to compensate by producing more insulin. This leads to hyperinsulinemia, a condition characterized by excessive levels of insulin in the bloodstream.

The presence of excessive insulin triggers the body to store fat, particularly around the abdomen, leading to weight gain. This weight gain, in turn, further fuels insulin resistance, setting in motion a vicious cycle that can be hard to break.

While diet plays an essential role in managing insulin resistance, it doesn’t work in isolation.
Our lifestyle choices, including physical activity, sleep, and stress management, can also significantly influence insulin sensitivity.

How To Reduce The Impact Of Stress

**Exercise**

Exercise is one of the most potent tools for improving insulin sensitivity. When we engage in physical activity, our muscles need more energy and can use glucose without relying heavily on insulin. This process helps to reduce the levels of glucose in the blood, thereby reducing the demand for insulin.

Both aerobic exercises like running, cycling, or swimming, and resistance or strength training exercises have been shown to improve insulin sensitivity. The key is to find a type of exercise that you enjoy and can stick to long-term.

**The Impact of Sleep**

Good quality sleep is essential for optimal metabolic function. Numerous studies have shown that sleep deprivation can lead to insulin resistance, even in otherwise healthy individuals. Aim for 7-9 hours of quality sleep per night. 

**Stress Management**

Incorporating stress management techniques such as yoga, meditation, or mindfulness into your routine can help regulate stress and improve insulin sensitivity.

**Alcohol and Smoking**

Excessive alcohol can lead to weight gain and insulin resistance, while moderate consumption can have the opposite effect, improving insulin sensitivity. It’s important to note that “moderate” means up to one drink per day for women and up to two drinks per day for men.

Remember, your journey is unique and may have its challenges

 However, each small change you make contributes to a larger impact on your health. Embrace each victory, learn from each setback, and celebrate your commitment to your health journey. You are not alone in this; seek support when needed and stay open to continuous learning. If you have been struggling for a while with your weight loss despite continuous efforts it may be time to seek the support of a professional dietician or nutritionist. You can speak to myself and my team using the below

Here’s to your journey of mastering your metabolism and to your healthier, happier self!