Stress, cortisol, and weight

Weight and stress

Stress and weight are connected more than most of us realise. Clarissa Lenherr, a registered nutritionist, explains how long-term stress raises cortisol (our stress hormone), which can drive fat storage around the middle and fuel cravings for sugary, fatty "comfort foods." The result? Tiredness, dips in productivity, and that dreaded blood sugar rollercoaster.

For employees, this isn't just about waistlines - it's about energy, focus, and wellbeing at work. Emotional eating, skipped meals, and poor sleep can all make things worse. But the cycle can be broken.

Clarissa's main message? Stress is part of life - but chronic stress doesn't have to run the show. Small daily habits, from lunch breaks to better snacks, can make a big difference for health, mood, and workplace performance.

Stress, Cortisol, and Weight: What You Need to Know

We all know stress affects our mood and focus, but did you know it can also shape our weight and energy levels? In this session, Clarissa breaks down the surprising links between long-term stress, cortisol (our main stress hormone), and how we eat.

It turns out stress doesn't just live in your head - it leaves fingerprints on your body too.

When we're stressed, cortisol rises. In the short term, that's useful - it's part of the "fight or flight" response. But if stress becomes chronic, cortisol stays high, which can:

Encourage fat storage, especially around the waist
Disrupt blood sugar control (cue the mid-afternoon slump)
Trigger cravings for high-sugar, high-fat "comfort foods"
Leave us feeling tired and foggy, even after a full night's sleep

It's not just about food choices either. Skipping meals, staying up late, or grabbing snacks on the go can all make things worse. Before you know it, stress and poor nutrition feed off each other, creating a cycle that's hard to break.

The good news? You don't need a complete lifestyle overhaul. Clarissa suggests small changes that add up:

1. Eat with awareness

Take a breath before you eat. Step away from your screen. Slow down and actually taste your food. (Sounds simple, but it really helps).

2. Smarter snacks

Instead of biscuits or crisps, try:

A handful of nuts or seeds
Greek yoghurt with fruit
Dark chocolate for a sweet hit without the crash

3. Move more during the day

Walking meetings
Short stretch breaks
Standing desks or even just standing phone calls

Even 5–10 minutes of movement can reset stress and steady energy levels.

4. Create calm spaces

Workplaces can feel relentless. Quiet pods, meditation apps, or just a few minutes of breathing exercises can help employees reset.

5. Protect your sleep

Seven to nine hours is the sweet spot. Cut caffeine after mid-afternoon, wind down without screens, and stick to a regular bedtime if you can.

The takeaway

Stress is part of life. But when it becomes chronic, it doesn't just wear us down mentally - it can affect our weight, our energy, and even how productive we are at work.

Clarissa's advice? Don’t aim for perfection. Instead, focus on small daily habits: mindful eating, better snacks, more movement, and quality rest. They're simple steps, but together they can make a big difference.

Want the full picture? Watch Clarissa's session above for practical strategies on managing stress and supporting your health.