The Interplay Between Cortisol, Serotonin, and Diet: Why It Matters for Health and Weight Management
Let's start with a few key concepts that are well-documented:
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Cortisol is known as the "stress hormone." In small amounts, it's beneficial—it helps wake you up in the morning or gives you the energy to run from danger (like fleeing from a lion). However, chronically elevated cortisol is harmful. Long-term stress can suppress the immune system and contribute to fat accumulation, especially around the abdomen (think “beer belly” obesity).
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Serotonin regulates several key bodily functions, which we can call the six F's: Fight, Flight, Food, Falling Asleep, Feeling Good, and... Sex. Like cortisol, serotonin must be in balance: too much or too little can cause problems. Importantly, serotonin is involved in regulating cortisol through specific receptors (5-HT2a/2c). When serotonin levels are balanced, cortisol tends to stay in check as well.
Now, let's explore a less commonly discussed area of serotonin research: its role in insulin resistance and obesity. Typically, when people talk about serotonin, it’s usually in relation to mood and depression. But serotonin also plays a significant role in how we process carbohydrates and regulate hunger.
Serotonin and Carbohydrates: A Delicate Balance
There’s a strong link between serotonin and carbohydrate consumption. When you eat fast-digesting carbs, your blood plasma levels of tryptophan (the amino acid precursor to serotonin) increase. Tryptophan is then transported to the brain, where it boosts serotonin production. In a healthy system, this increase in serotonin triggers satiety—that "I’m really full" feeling—and lowers cortisol.
For those following a low-carb, high-fat (LCHF) diet, the mechanism works a little differently. Instead of relying on carbohydrates to feel full, satiety signals come from leptin, a hormone that helps regulate energy balance. When leptin receptors detect enough fat stores, they release fat to be converted into ketones—an energy source for the brain and body in the absence of carbs.
When Serotonin Malfunctions
Problems arise when serotonin production is disrupted. If your body isn’t producing enough serotonin, you may overconsume carbohydrates in search of satisfaction, but never feel full. This can lead to a vicious cycle of cravings and overeating, especially in the presence of high-carb foods that don't deliver satiety signals.
Switching to a low-carb diet can help restore this balance. By removing the excess carbohydrates and replacing them with healthy fats and proteins, you can normalize serotonin production, which in turn helps regulate hunger and cortisol levels.
The Problem with Fat Fasts and Calorie Restriction
While calorie restriction or fat fasts may seem like a good way to lose weight, they can actually backfire. Extreme calorie restriction significantly increases cortisol levels, which can lead to the notorious cycle of weight regain when the diet ends. High cortisol also interferes with serotonin production, making you more likely to feel stressed, overeat, and gain weight back.
How Low-Carb Diets Support Serotonin and Cortisol Balance
Low-carb diets seem to rehabilitate the serotonin system. Many people on low-carb diets report improved sleep, mood, and memory—all functions related to serotonin regulation. Additionally, since most low-carb advocates suggest eating until you feel full (instead of restricting calories), the body doesn’t trigger the "starvation cortisol" response, helping to break the cycle of cortisol overproduction.
However, it’s important to note that tryptophan is still necessary to maintain healthy serotonin levels. Eating foods rich in tryptophan, especially early in the day or before physical activity, is crucial to promote satiety and get the leptin receptors working to release stored fat.
The Importance of Breakfast and Tryptophan
This is why breakfast, especially one rich in protein and tryptophan, is so important for starting your day. Ensuring your body gets enough tryptophan in the morning helps regulate serotonin and cortisol, sets the stage for satiety, and supports overall metabolic health.
And here's a bonus: Moringa is extremely high in tryptophan! So, incorporating moringa into your diet might just be an easy way to support serotonin production and enjoy a balanced, healthy metabolism.
It's food for thought... literally! 😄