Hypometabolism & The Catabolic Effects of Chronic Stress

The Impact of Stress on Metabolism

In today’s world, chronic stress, excessive exercise, and inadequate nutrition have become the norm—especially for women. Many women find themselves in a hypometabolic state, where their bodies are no longer efficiently converting food into energy. This downregulated metabolism is often mistaken for aging or hormonal shifts, but in reality, it is a reversible adaptation to prolonged stress and insufficient nourishment.

The metabolism is the body’s system for generating energy (ATP) from food, and it drives every physiological process, including hormonal balance, digestion, and thermoregulation. When under chronic stress, the body prioritizes survival over optimal function, leading to a catabolic state, where tissues and muscle are broken down to compensate for an energy deficit.

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Cortisol: A Catabolic Hormone & Its Role in Metabolic Slowdown

Cortisol is a glucocorticoid hormone produced by the adrenal glands in response to stress. It plays a key role in metabolism, but chronically elevated cortisol levels contribute to a hypometabolic state by promoting catabolism (breaking down muscle and tissue for energy).

How Cortisol Impacts Metabolism:

1. Increases Protein Breakdown (Catabolism)

   • Chronic cortisol exposure leads to muscle protein degradation to provide glucose via gluconeogenesis, a survival mechanism in times of stress (Cadegiani & Kater, 2017).

   • This loss of muscle mass slows down basal metabolic rate (BMR), reducing overall energy expenditure.

2. Disrupts Thyroid Function & Lowers Energy Production

   • Cortisol inhibits the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone), leading to lower energy production and symptoms of fatigue, cold intolerance, and weight gain (Peeters, 2017).

   • High cortisol levels are associated with increased reverse T3 (rT3), which competes with active T3, further slowing metabolism.

3. Impairs Blood Sugar Regulation & Increases Insulin Resistance

   • Chronically elevated cortisol increases hepatic glucose production, contributing to insulin resistance and unstable blood sugar levels (Walker et al., 2017).

   • This leads to increased fat storage, particularly around the abdomen, and a reduced ability to efficiently use carbohydrates for energy.

4. Alters Digestive Function & Gut Health

   • Cortisol reduces gastric acid production, slows gut motility, and alters gut microbiota, leading to constipation, bloating, and nutrient malabsorption (Bonaz et al., 2021).

5. Suppresses Reproductive Hormones & Fertility

   • Chronic stress lowers progesterone levels, leading to irregular menstrual cycles, PMS, and reduced libido (Gordon et al., 2017).

   • Elevated DHEA and testosterone due to adrenal overcompensation can contribute to hormonal imbalances, including PCOS-like symptoms.

Symptoms of a Hypometabolic State

If you have been chronically stressed, dieting, or over-exercising, you may experience:✅ Poor Digestion: Constipation, bloating, or food sensitivities.✅ Cold Hands & Feet: Poor circulation due to reduced metabolic function.✅ Low or High Pulse Rate: Imbalances in the nervous system.✅ Low Libido & Irregular Cycles: Hormonal disruption from stress.✅ Hair Loss & Brittle Nails: Nutrient deficiencies and slowed cellular turnover.✅ Fatigue & Mood Swings: Reduced mitochondrial energy production.✅ Difficulty Losing Weight: Insulin resistance and metabolic adaptation.

Increase daily movement through things like yoga and walking but limit HIIT training

Reversing a Hypometabolic State: Pro-Metabolic Strategies

Rather than turning to quick fixes or extreme diets, the key to restoring metabolic function is providing the body with the energy, nutrients, and environment it needs to thrive.

🔹 Eat Every 3-4 Hours – Prevents blood sugar crashes and supports thyroid function.🔹 Prioritize Whole, Nutrient-Dense Foods – Fruits, root vegetables, animal proteins, and high-quality dairy support hormone health.🔹 Strength Train & Reduce High-Intensity Exercise – Limit HIIT training, as excessive cardio can worsen stress-related metabolic dysfunction.🔹 Increase Daily Movement (Walking, Yoga, Mobility Work) – Supports lymphatic flow, digestion, and nervous system balance.🔹 Prioritize Sleep (7-9 Hours per Night) – Optimizes hormone regulation and mitochondrial function.🔹 Limit Stimulants Like Caffeine – Reduces unnecessary adrenal stress.🔹 Avoid Fasted Workouts – Exercising without fuel increases cortisol and catabolism.🔹 Manage Stress With Nervous System Support – Breathwork, meditation, and avoiding excessive exercise as a stress outlet are key.

Final Thoughts

Chronic stress, under-eating, and excessive exercise create a catabolic, hypometabolic state that leads to hormonal imbalances, digestive dysfunction, and metabolic slowdowns. However, this is not a permanent state—with the right nutrition, movement, and stress management practices, the metabolism can be restored to an optimal, energy-producing state.

Instead of focusing on quick fixes to “boost” metabolism, prioritize nourishing and supporting the body’s natural processes, and you’ll see long-term improvements in energy, hormone health, and body composition.

References

1. Bonaz, B., Bazin, T., & Pellissier, S. (2021). The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Frontiers in Neuroscience, 15, 139.

2. Cadegiani, F. A., & Kater, C. E. (2017). Basal cortisol measurements as a tool in the assessment of both fatigue and stress. BMC Endocrine Disorders, 17(1), 12.

3. Gordon, J. L., Girdler, S. S., Meltzer-Brody, S. E., & Stuebe, A. M. (2017). Postpartum depression, hormonal changes, and HPA-axis dysregulation. Psychoneuroendocrinology, 76, 146-158.

4. Peeters, R. P. (2017). Thyroid hormones and metabolism. Thyroid, 27(11), 1361-1371.

5. Walker, B. R., Connacher, A. A., Webb, D. J., & Nickerson, J. (2017). Glucocorticoids and insulin resistance. Clinical Endocrinology, 87(6), 657-665.