Caffeine can sabotage weight loss

Caffeine raises cortisol by stimulating the adrenal glands, triggering the body's stress response, which increases cortisol production.

Cortisol also rises in response to stress, sleep deprivation, intense exercise, fasting, low blood sugar, illness, inflammation, trauma, and chronic psychological or emotional stress.

But many people don't know it can hinder weight loss, or even cause weight gain.

1. If we’re already under chronic stress, adding caffeine can elevate cortisol further, leading to increased fat storage, especially around the abdomen. High cortisol levels promote the storage of visceral fat, which is linked to metabolic (blood sugar) disorders

2. Some people are genetically more sensitive to caffeine, causing a significant cortisol spike. Repeated surges in cortisol from caffeine can lead to increased hunger and cravings for high-calorie, sugary foods (yep- this is me).

3. Excessive caffeine, particularly late in the day, can disrupt sleep, which increases cortisol levels and affects insulin sensitivity, making weight loss more difficult. Poor sleep is associated with weight gain due to increased appetite-regulating hormones like ghrelin.

4. Elevated cortisol can increase blood sugar levels and decrease insulin sensitivity, making it harder for the body to use glucose effectively, leading to fat storage.

5. While caffeine can provide a temporary energy boost, overconsumption can lead to fatigue and burnout. This may lead to reduced activity levels, negatively affecting weight loss efforts.

In moderation and without pre-existing high cortisol levels or genes causing slow caffeine metabolisation, caffeine can support fat loss by boosting metabolism, but excessive intake, high stress or poor sleep can have the opposite effect.

Weight loss is one of my specialities, including through fasting or nutrition.