Don’t believe everything you hear on social media.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- “Cortisol belly” isn’t a medical diagnosis, and belly fat alone doesn’t indicate high cortisol.
- Everyday stress can raise cortisol temporarily but doesn’t necessarily cause abdominal fat.
- Lowering cortisol with supplements or “detoxes” isn’t a proven weight-loss strategy.
The phrase “cortisol belly” has become an online buzzword for abdominal fat that’s supposedly caused by stress and high cortisol. While cortisol can influence metabolism and fat distribution, seeing more weight around your midsection doesn’t necessarily indicate that your cortisol level is high or why your body might be changing.
The experts we spoke with say social media has turned a hormone that naturally fluctuates throughout the day into a catch-all explanation for changes that often have other causes. Abdominal fat can reflect age, genetics, hormonal changes, sleep, nutrition, physical activity and many other factors. Here’s what experts want you to know about cortisol belly and the claims surrounding it.
What Is Cortisol Belly?
“Cortisol belly” is not a medical diagnosis. The term generally refers to abdominal fat that’s attributed to elevated cortisol, a hormone made by the adrenal glands that helps regulate the stress response, blood pressure, blood glucose and energy metabolism.
Sustained cortisol excess can change where the body stores fat, but significant cortisol excess is most often associated with rare medical conditions like Cushing’s syndrome. Some cases of Cushing’s are caused by tumors in the pituitary gland that trigger the adrenal glands to produce too much cortisol, while others are caused by cortisol-producing tumors in the adrenal glands. “When people have a tumor in their pituitary gland or adrenal gland making very high levels of cortisol, they will build up belly fat,” says Gillian Goddard, M.D.
But Cushing’s syndrome is rare and affects less than 0.01% of the U.S. population. For most people who notice more fat around their abdomen, a cortisol disorder is a much less likely explanation than the “cortisol belly” conversation online may suggest.
Myth #1: Belly Fat Is a Sign of High Cortisol
“For most people, cortisol is probably not the primary reason for abdominal fat accumulation,” says Serena Pratt, M.S., RDN. Where your body stores fat is influenced by several factors, including hormones, genetics, age and body composition.
The transition into menopause is one example. Research suggests that fat tends to accumulate more around the waist during menopause, likely due to declining estrogen and changes in androgens. Plus, age-related changes in body composition can occur at the same time. All of which makes abdominal fat alone a poor indicator of whether cortisol is elevated.
Myth #2: Everyday Stress Causes Cortisol Belly
Stress does raise cortisol. But that doesn’t mean every stressful stretch of life leaves you with chronically high cortisol or more fat around your midsection, notes Pratt. Cortisol naturally changes throughout the day and rises temporarily when your body is under stress. “There is a big difference between having normal cortisol responses to everyday stress and having a medical condition that causes chronic cortisol excess,” says Jessica McAllister, RDN.
The online explanation seems simple: Everyday stress raises cortisol, and cortisol causes belly fat. However, research in people experiencing everyday psychological stress has not consistently shown that sequence. In fact, some research has found inconsistent links between psychological stress, body composition and metabolic markers. Other research has found that people with higher long-term glucocorticoid levels also tended to have higher BMI and waist circumference, but is unable to show that cortisol was what caused that difference.,
That said, it’s true that stress can still affect weight in less direct ways, such as sleep disturbances or changes in eating, which can ultimately impact body composition. But being stressed is not, on its own, evidence that high cortisol causes abdominal fat.
Myth #3: Lowering Cortisol Will Lead to Weight Loss
The premise behind many “cortisol belly” products sold online is that lowering cortisol will help you lose weight. But even if a product lowers cortisol levels, that doesn’t mean it will reduce abdominal fat.
For example, some research suggests that ashwagandha supplementation can lower cortisol. However, no significant changes in abdominal fat have been observed in individuals who experienced a decrease in cortisol from ashwagandha supplementation.
“Cortisol ‘detoxes,’ adrenal support supplements and specific cortisol reduction diets are not backed by high-quality evidence,” says Goddard.
Goddard also notes that there are still positive health benefits to addressing chronic stress. But she suggests pursuing behaviors like getting enough sleep, exercise and meditation as strategies, rather than trying to lower your cortisol hormone with a supplement or product.
Myth #4: Intense Workouts Cause Cortisol Belly
While it’s true that intense exercise can raise cortisol, sometimes more than lower-intensity exercise, that spike is temporary. Cortisol elevation is a normal and expected reaction to physical exertion. And this spike does not mean a hard workout results in chronically elevated cortisol.
“I wouldn’t recommend avoiding higher-intensity exercise just because it temporarily increases cortisol,” says Pratt. “This short-term increase is part of the normal response to exercise and is very different from having abnormally elevated cortisol over time.”
Research suggests the cortisol spike during exercise may even positively change how the body responds to stress afterward. In fact, one study found that subjects who exerted more physical effort during a workout had more cortisol production during the workout itself, but a smaller cortisol response to psychological stress later on in the day. In other words, high-intensity exercise may elevate cortisol in the moment, but research suggests that it may help lower overall cortisol production throughout the rest of the day.
Our Expert Take
High cortisol can change where the body stores fat, but significant cortisol excess is mostly seen in rare conditions like Cushing’s syndrome. For most people, carrying more weight around the midsection is not an indication that their cortisol is high. Age, life stages, eating patterns and physical activity can all impact how much fat the body stores and where it’s distributed. While it may be tempting to address abdominal fat with a “cortisol belly” supplement, it likely won’t give you the results you’re looking for. Our experts agree that behaviors like getting enough sleep, eating a balanced diet and exercising will make much more of a difference. And, if you are concerned about elevated cortisol, it is best to seek out the guidance of a licensed medical professional.