Cortisol is a hormone that helps to regulate our sleep-wake cycle, blood sugar levels, metabolism, and other important processes. It’s critical for survival, but too much of it, which is often triggered by stress, can cause problems, including weight gain. Thankfully, dietary and lifestyle changes can help you manage stress and support healthy cortisol levels, overall improving weight control.
Stress management really requires an integrative approach that includes looking at sleep, movement, mindfulness, and nutrition. Matcha green tea may help blunt the effects of stress-induced weight gain and is a great option for anyone looking to feel calmer, yet alert and focused. For many, swapping coffee for matcha can be a helpful place to start.
Keep reading to find out more.
How does cortisol impact weight gain?
Cortisol, often referred to as the “stress hormone,” plays a crucial role in regulating our sleep-wake cycle, blood pressure, and immune function, and releases glucose for quick energy. In short, it helps us respond to short-term challenges and act when a problem arises. Short-term, this response is protective and necessary. The problem is when cortisol levels stay elevated chronically.
Over time, chronically high cortisol can:
Increase appetite and cravings, particularly for high-sugar, high-fat foods, as the body seeks quick fuel sources.
Shift fat storage to visceral fat (belly fat), which is strongly associated with insulin resistance, inflammation, and a higher risk of chronic diseases.
Interfere with sleep, which can further impact hunger hormones like leptin and ghrelin, leading to overeating and stress-induced weight gain.
It can be tough to cycle to break as stress raises cortisol, which increases cravings and body fat, which can in turn contribute to more stress and metabolic dysfunction. Over time, this can affect mood, immune health, cardiovascular health, resiliency, and body weight. Lowering cortisol levels can absolutely be done, but often involves lifestyle techniques to reduce overall stress. And if you’re trying to reduce stress and anxiety, switching from coffee to matcha may be a great way to do so.
What is matcha?
Matcha is a type of powdered green tea that has a long and rich history in Japan. Unlike traditional steeped green tea, with matcha, you consume the entire tea leaf, which provides a higher concentration of beneficial compounds, including antioxidants and L-theanine. L-theanine is an amino acid known for promoting relaxation and a calm alertness. Paired with caffeine, it gives you a sharp focus and better ability to concentrate, but without the jitters or jangling effect that often comes from coffee. These compounds are what make matcha such a great ally for stress management.
How matcha combats stress and helps manage weight
Research on how matcha can help manage stress, improve cortisol, and help with weight management is still emerging, but there are some promising results.
L-theanine is one of the best-studied compounds in matcha. It can cross the blood-brain barrier and increase alpha brain waves, linked to relaxation and mental clarity. Some small clinical studies have shown that L-theanine can help reduce the stress response and may even lower cortisol levels during acute stress situations, such as public speaking. By helping to reduce cortisol levels and providing a relaxing, yet alert feeling, L-theanine may be able to help reduce weight gain caused by stress.
Additionally, L-theanine can help manage weight by promoting better sleep. L-theanine has been shown to help improve sleep onset and quality. Unlike coffee, matcha’s combination of caffeine and L-theanine is less likely to interfere with sleep. Getting enough sleep is critical in healthy weight management.
Matcha is also rich in catechins, particularly EGCG, which has been shown to modestly increase thermogenesis (the rate at which the body burns calories). This may support and improve metabolism. EGCG may also increase the rate at which fat is used for energy, especially during exercise, and improve insulin sensitivity, which can be disrupted by high cortisol levels.
By helping increase metabolism, improve insulin resistance, and enhance fat metabolism, EGCG may indirectly counteract some of the metabolic effects of prolonged stress and make it easier to manage weight.
Several studies have shown that green tea and green tea extract are beneficial for weight management, especially when combined with a healthy diet and exercise. While there’s no magic pill, individuals who regularly consume matcha may lose more weight than those who don’t.
It is important to note, however, that while the research is promising, most of these findings stem from studies on green tea or L-theanine and EGCG in isolation. That said, the combination of these healthy compounds may offer unique benefits that go beyond what has been studied individually.
Bottom Line:
Chronic stress and elevated cortisol levels can make weight management challenging and can lead to more cravings, among other metabolic issues. While there’s no single solution to stress management, swapping from coffee to matcha may make a meaningful difference. Matcha has a unique combination of L-theanine, antioxidants, and balanced energy that can be supportive in a stress-resilient lifestyle.
Sipping matcha mindfully may help calm your mind and support your body during times of stress.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes
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