Does Excessive Exercise Raise Cortisol Levels and Cause Weight Gain?

Does excessive exercise lead to elevated cortisol levels?

Hello, Doctor.
I apologize for interrupting you during your busy schedule.
Since the end of April this year, I have been diligently implementing a weight loss program, starting from 106 kg at 183 cm, and as of November 14 (the date of my inquiry), I have reached 79 kg at 186 cm.
My primary methods for weight loss have been intermittent fasting (16:8) combined with reduced sugar intake and exercise.
However, I recently came across a report stating that "excessive exercise can lead to increased cortisol levels, which in turn causes fat accumulation." Some of the symptoms mentioned in the report seem somewhat similar to what I am currently experiencing, but I am unsure if other factors might be causing similar symptoms, so I decided to consult you.
In terms of my exercise regimen, I jump rope for 5 days a week and do home dumbbell strength training for 2 days.
Since April, I have been doing high-intensity interval training with jump rope, where I jump for 5 minutes followed by a 1-minute rest, maintaining a speed of 140 jumps per minute.
Initially, I started with 2 sets per day, and as my stamina improved, I gradually increased to 7 sets per day, totaling 35 minutes of jump rope, without feeling excessively fatigued.
For strength training, I use dumbbells for about 1.5 to 2 hours, twice a week.
I am unsure if this qualifies as high-intensity exercise, as my legs may feel slightly sore but not to the point of being unable to exercise.
I do experience difficulties falling asleep and have shallow sleep, but this may be due to my work commitments, which often keep me busy until late, resulting in me sleeping after 2 AM.
Therefore, I am uncertain whether my shallow sleep is related to my late work hours or if it is indeed due to excessive exercise and elevated cortisol levels.
My weight has been steadily decreasing, and my physique is gradually becoming more toned, which seems to contradict the report's claim about gaining weight.

Niming, 20~29 year old female. Ask Date: 2021/11/14

Dr. Fan Chunmei reply Nutrition

Hello, first of all, congratulations on reducing your weight from 106 kg in April to 79 kg.
Given your height of 186 cm, your ideal weight is 76.1 kg, and you have achieved this goal, which is quite an accomplishment.
To maintain your weight loss, it is important to focus on proper nutrition, regular exercise, and good sleep quality.

You asked whether exercise could lead to elevated cortisol levels.
Generally, this should not be the case unless the exercise is extremely intense.
From your description, it seems that you are currently engaging in high-intensity workouts.
It is advisable that aerobic exercise or strength training sessions should not exceed one hour, as prolonged sessions may lead to increased cortisol secretion relative to growth hormone and testosterone, causing the body to break down muscle for fuel, which can result in muscle loss.
Therefore, it is not true that more exercise is always better; excessive or inappropriate exercise can lead to muscle breakdown.
Everything should be done in moderation!
Regarding sleep issues, a comprehensive assessment of the underlying problems is necessary.
Consider whether work-related stress or exercising 1-3 hours before bedtime may be affecting your sleep.
I recommend incorporating relaxation techniques such as meditation, reading, and deep breathing before bed, and aim to go to sleep by midnight to improve your sleep quality.

If you have any professional questions related to exercise, you may visit the rehabilitation department at the hospital.
Wishing you health and happiness!
Sincerely,
Dietitian Fan Chun-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2021/11/14

More Info

Excessive exercise can indeed lead to elevated cortisol levels, which may have various effects on the body, including potential weight gain or difficulty in losing weight. Cortisol is a hormone produced by the adrenal glands in response to stress, and it plays a crucial role in metabolism, immune response, and blood pressure regulation. When you engage in high-intensity or prolonged exercise, your body perceives it as a form of stress, which can trigger an increase in cortisol production.

In your case, you have made significant progress in your weight loss journey, dropping from 106 kg to 79 kg through a combination of intermittent fasting, reduced sugar intake, and regular exercise. Your exercise routine, which includes high-intensity interval training (HIIT) with jump rope and strength training with dumbbells, is indeed rigorous. While you report not feeling excessively fatigued, the intensity and frequency of your workouts could still lead to elevated cortisol levels, especially if your body does not have adequate recovery time.

Research indicates that while moderate exercise can help lower cortisol levels and improve overall health, excessive or intense exercise can have the opposite effect. This is particularly true if the body does not have enough time to recover between workouts. Elevated cortisol can lead to various symptoms, including sleep disturbances, increased appetite, and fat accumulation, particularly around the abdomen.
Your sleep issues, such as difficulty falling asleep and experiencing shallow sleep, could be influenced by several factors. While it is possible that elevated cortisol from intense exercise contributes to these sleep disturbances, your late work hours and stress from job responsibilities are also significant factors. Chronic stress and poor sleep can create a cycle that further elevates cortisol levels, making it more challenging to achieve your fitness and weight loss goals.

To address these concerns, consider the following recommendations:
1. Monitor Exercise Intensity and Duration: While your current routine is effective for weight loss, it may be beneficial to incorporate rest days or lower-intensity workouts to allow your body to recover. This could help mitigate any potential increases in cortisol levels.

2. Prioritize Sleep: Aim for a consistent sleep schedule that allows for 7-9 hours of quality sleep each night. Consider establishing a relaxing bedtime routine that includes winding down activities, such as reading or meditation, to help improve sleep quality.

3. Manage Stress: Explore stress-reduction techniques such as mindfulness, yoga, or deep-breathing exercises. These practices can help lower cortisol levels and improve overall well-being.

4. Nutrition: Ensure that your diet supports your exercise regimen. A balanced diet rich in whole foods, including lean proteins, healthy fats, and plenty of fruits and vegetables, can help regulate cortisol levels and support recovery.

5. Consult a Professional: If you continue to experience symptoms related to elevated cortisol or have concerns about your exercise routine, consider consulting a healthcare professional or a sports nutritionist. They can provide personalized guidance based on your specific situation.

In summary, while excessive exercise can lead to elevated cortisol levels, your current weight loss success suggests that you are on the right track. However, it is essential to balance your exercise routine with adequate recovery, manage stress, and prioritize sleep to maintain optimal health and well-being.

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