One of the most frustrating aspects of being a woman is stubborn belly fat that just won’t seem to budge. If you feel like you’re doing everything right but still struggling, you’re not alone. Dr. Mindy Pelz has uncovered a key reason why belly fat, particularly when you’re over 50, is so tough to lose—it all comes down to cortisol, your body’s primary stress hormone.
How Cortisol Affects Belly Fat
When your body is under stress, it releases cortisol. This hormone is essential for survival, but when levels stay high for too long—thanks to chronic stress, poor sleep, or even over-exercising—it signals your body to store fat, particularly around your midsection.
Before menopause, estrogen helps balance out some of cortisol’s effects. But as estrogen levels drop, your body becomes more sensitive to cortisol, making it easier to gain weight and harder to lose it—especially around the belly.
The Blood Sugar-Cortisol Connection
Another reason cortisol leads to weight gain is because it affects your blood sugar. When cortisol is elevated, your body craves quick energy, often in the form of sugar and carbs. These cravings can lead to blood sugar spikes and crashes, making it even harder to maintain a healthy weight.
To keep cortisol in check, Dr. Pelz recommends focusing on blood sugar stability. This means cutting back on processed sugars, eating more healthy fats and proteins, and using intermittent fasting to regulate insulin levels.
How to Reduce Cortisol and Lose Belly Fat
The good news? You can lower cortisol levels and start shedding that stubborn belly fat by making a few key lifestyle changes:
- Prioritize sleep – Poor sleep increases cortisol and leads to weight gain.
- Manage stress – Meditation, deep breathing, and light movement can help lower stress hormones.
- Eat a nutrient-dense diet – Focus on whole foods, healthy fats, and high-quality protein.
- Practice intermittent fasting – Helps balance blood sugar and reduce insulin resistance.
- Incorporate strength training – Supports muscle mass, which helps regulate metabolism.
- Avoid excessive cardio – Too much high-intensity exercise can actually increase cortisol.
Fasting to Reduce Cortisol
Fasting, when done correctly, can be a powerful tool to lower cortisol and promote fat loss. Some fasting strategies recommended include:
- Intermittent fasting (13-16 hours) – Helps regulate insulin and reduce inflammation.
- Longer fasts (24-48 hours) – Supports deep cellular repair and detoxification.
- Cycle fasting – Alternating fasting days with nutrient-dense eating days to support hormonal balance.
Support Your Gut to Balance Hormones
Your gut health also plays a role in cortisol regulation. A healthy gut microbiome helps metabolize hormones like estrogen, keeping everything in balance. Eating probiotic-rich foods, consuming plenty of fibre, and reducing inflammatory foods can all support gut health and, in turn, help with weight management.
Let’s get real …
If you’re struggling with belly fat during menopause, high cortisol could be the culprit. By focusing on stress management, stabilizing blood sugar, improving sleep, and incorporating fasting, you can reset your metabolism and start feeling your best.
Want to dive deeper? Losing weight during menopause doesn’t have to be a solo journey. If you’re ready to take control of your health, Mel McMahon offers personalized coaching to help you balance hormones, manage stress, and reach your wellness goals.
Reach out today and start your journey to feeling strong, energized, and empowered!
