Skip to content
Nutrition & Diet
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

7 Surprising Causes of Overnight Weight Gain

Just because you weigh more, doesn’t mean you are getting fatter, says one expert.

Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Woman laying on bed in night with her eyes opened.
Shutterstock
Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

The scale can play tricks on you. One day, you weigh yourself, and the next, the scale has jumped up a few pounds. Did you really gain weight overnight? According to Andrew Holmes (@andrewholmes79), a fitness and weight loss coach who regularly shares videos setting the weight loss record straight, there are seven reasons why the scale “jumped up overnight.” In a recent video, he explains that they all have something in common: They have “nothing to do with fat gain,” he says, advising his followers to “stop freaking” out over the number on the scale. Here is what he says could be the culprit – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, thinks about it.

Reason 1: Constipation

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

The first reason you might be bloated? Constipation. If “you haven’t had a good poop in a few days,” it can show up on the scale, he maintains.

Reason 2: Hormonal Changes

woman clutching her stomach with her hands in discomfortShutterstock

Hormonal changes, especially during that time of the month, can lead to fluctuations on the scale and leave ladies “a little bloated,” he says.

RELATED: 7 Lifestyle Factors Slowing your Metabolism to Crawl

Reason 3: Sodium

Salt Shaker, Salt, Food.Shutterstock

Did you eat a lot of salt yesterday? “Maybe you had too much sodium yesterday, and this is causing your body to hold onto a little extra water,” he maintains.

Reason 4: Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can also lead to extra numbers on the scale, as it “leads to hormonal changes, and that causes water retention,” he says.

Reason 5: Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Not getting enough sleep can even add pounds. How? Sleep impacts stress, “which causes, you guessed it, more water retention,” he says.

Reason 6: Inflamed Muscles

young sporty woman shoulder pain from workout in the gymShutterstock

Did you hit the gym yesterday? If “you had a tough workout yesterday and now your muscles are inflamed or swollen,” it might translate to a spike on the scale.

Reason 7: Building New Muscle

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Also, if you have been lifting weights and working out a lot, “getting strong” and “building new muscle,” the scale might go up.

Our Expert Agrees

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood is in agreement with all of Holmes’ reasoning. “The biggest reason the scale fluctuates is fluid balance,” she says. “Water weighs a lot and can change the scale by one to four (or more depending on your body size) pounds in a day! Hormones, exercise, bathroom habits, food intake, salt intake, etc., can all significantly affect these numbers.”

RELATED: I Lost 30 Pounds With This Simple Change

Here’s How to Know if You Are Building Muscle or Adding Fat

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“If you see the scale continuing to climb over a few days to a week, then either you have a chronic condition of fluid gain, or you are gaining weight, but it could also be that you are gaining muscle,” she says. You might want to gauge this by how your clothes fit. “If your clothes fit great, but you’ve gained a few pounds, AND you’ve been lifting weights, then it could indeed be muscle,” she says.

💪🔥Body Booster: Weighing yourself isn’t always the best measure of fat loss. Instead of only relying on the numbers, try on clothes and assess how they fit.

@andrewholmes79

7 reasons the scale jumped up overnight that have nothing to do with body fat gain. #fatlosstips #weightlosstips #nutritiontips #workouttips #healthyeating

sustainable weight loss

More For You

Nutrition & Diet

7 Surprising Causes of Overnight Weight Gain

Woman laying on bed in night with her eyes opened.
Shutterstock
Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

The scale can play tricks on you. One day, you weigh yourself, and the next, the scale has jumped up a few pounds. Did you really gain weight overnight? According to Andrew Holmes (@andrewholmes79), a fitness and weight loss coach who regularly shares videos setting the weight loss record straight, there are seven reasons why the scale “jumped up overnight.” In a recent video, he explains that they all have something in common: They have “nothing to do with fat gain,” he says, advising his followers to “stop freaking” out over the number on the scale. Here is what he says could be the culprit – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, thinks about it.

Reason 1: Constipation

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

The first reason you might be bloated? Constipation. If “you haven’t had a good poop in a few days,” it can show up on the scale, he maintains.

Reason 2: Hormonal Changes

woman clutching her stomach with her hands in discomfortShutterstock

Hormonal changes, especially during that time of the month, can lead to fluctuations on the scale and leave ladies “a little bloated,” he says.

RELATED: 7 Lifestyle Factors Slowing your Metabolism to Crawl

Reason 3: Sodium

Salt Shaker, Salt, Food.Shutterstock

Did you eat a lot of salt yesterday? “Maybe you had too much sodium yesterday, and this is causing your body to hold onto a little extra water,” he maintains.

Reason 4: Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can also lead to extra numbers on the scale, as it “leads to hormonal changes, and that causes water retention,” he says.

Reason 5: Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Not getting enough sleep can even add pounds. How? Sleep impacts stress, “which causes, you guessed it, more water retention,” he says.

Reason 6: Inflamed Muscles

young sporty woman shoulder pain from workout in the gymShutterstock

Did you hit the gym yesterday? If “you had a tough workout yesterday and now your muscles are inflamed or swollen,” it might translate to a spike on the scale.

Reason 7: Building New Muscle

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Also, if you have been lifting weights and working out a lot, “getting strong” and “building new muscle,” the scale might go up.

Our Expert Agrees

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood is in agreement with all of Holmes’ reasoning. “The biggest reason the scale fluctuates is fluid balance,” she says. “Water weighs a lot and can change the scale by one to four (or more depending on your body size) pounds in a day! Hormones, exercise, bathroom habits, food intake, salt intake, etc., can all significantly affect these numbers.”

RELATED: I Lost 30 Pounds With This Simple Change

Here’s How to Know if You Are Building Muscle or Adding Fat

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“If you see the scale continuing to climb over a few days to a week, then either you have a chronic condition of fluid gain, or you are gaining weight, but it could also be that you are gaining muscle,” she says. You might want to gauge this by how your clothes fit. “If your clothes fit great, but you’ve gained a few pounds, AND you’ve been lifting weights, then it could indeed be muscle,” she says.

💪🔥Body Booster: Weighing yourself isn’t always the best measure of fat loss. Instead of only relying on the numbers, try on clothes and assess how they fit.

@andrewholmes79

7 reasons the scale jumped up overnight that have nothing to do with body fat gain. #fatlosstips #weightlosstips #nutritiontips #workouttips #healthyeating

Nutrition & Diet

6 Metabolism Mistakes Making Women Over 40 Gain Weight

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.

Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Signs You're Eating Too Much Sugar

Autumn_Bates80
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

Overweight stomach (shallow focus)
Shutterstock
Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

People running in machine treadmill at fitness gymShutterstock

Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Signs You’re Eating Too Many Calories

Beautiful brunette little girl wearing casual striped t shirt yawning tired covering half face, eye and mouth with hand. face hurts in pain.
Shutterstock
Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.

Low-Energy

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

Woman has reflux acids at parkShutterstock

Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

Portrait Of A Young Woman Suffering From Chest PainShutterstock

Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High ResolutionShutterstock

Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

Woman eating snacks in night next to the opened fridge.Shutterstock

“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
Copyright drkateld/Instagram
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

Pouring Cream into a Cup of CoffeeShutterstock

While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

Healthy Diet Nutrition. Beautiful Smiling Young Woman Holding Fish Oil Pill In Hand. Closeup Of Happy Girl Taking Capsule With Cod Liver Oil, Omega-3. Vitamin And Dietary Supplements. High ResolutionShutterstock

The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

vitamins in store

Shutterstock

Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

Ashwagandha / Aswaganda OR Indian Ginseng is an Ayurveda medicine in stem and powder form. Isolated on plain background. selective focusShutterstock

Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

Doctor,,Patient,hospital,medical,healthShutterstock

Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

Doctor talking to patient in officeShutterstock

While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.