Cullen Nutrition Simplified: Struggling to Lose Weight After 40 (And What You Can Do About It)

Ever feel like you’re living in a strange new world when it comes to your body after 40?

No matter how much kale salad you eat, how many smoothies you drink, or how often you hit the gym, your jeans keep getting snugger. You step on the scale, heart racing, hoping for progress, but the number seems frozen - or, worse, creeping up.

Sounds familiar?

I’ve been there, and so have my clients. They tell me, “What worked in my 30s doesn’t do a thing anymore.” It’s frustrating and leaves you questioning, “What am I doing wrong?”

You start wondering if it’s you - or maybe the scale is broken. So, you go to the doctor, get some tests done, and everything comes back “normal”. Now you’re left puzzled, thinking, “ what am I missing?”

Let me tell you - you’re not alone. Many women in their 40s and beyond feel this way, and the answer might not be what you expect. It’s not about willpower, skipping a workout or that extra slice of bread.

The culprit could be a sneaky hormone called CORTISOL.
Cortisol is also knows as the STRESS HORMONE. It might be working overtime making your weight loss journey feel like an uphill battle.

But here’s the good: news you can take steps to manage it. Let’s break it down and explore actionable ways to take back control.

👉🏻What Is Cortisol, and Why Does It Matter?

Cortisol is your body’s natural alarm system. It’s released in response to stress - whether it’s a true emergency or just the chaos of everyday life. It’s job is to flood your body with energy so that you can handle what’s coming.

This is great if you’re outrunning a bear. But in our modern world, stress doesn’t come from wild animals - it comes from things like pile of emails, back to back meetings, or juggling family and work.

Here’s the catch: your body doesn’t know the difference.
Stress is stress. And when it becomes chronic, your cortisol levels stay elevated instead of dropping back down once the “threat” is over. That’s where the trouble starts.

👉🏻How High Cortisol Impacts Your Body

When cortisol always stays high for too long, it can lead to a cascade of effects:

💥High blood glucose levels - elevated cortisol keeps your blood sugar high to provide quick energy which over time can lead to insulin resistance and higher fat storage.

💥Encourages belly fat storage - Cortisol directs your body to store fat around the midsection.

💥Triggers cravings for sugary, fatty foods. Those intense cravings for sugary or fatty foods (hello chocolate and chips) are your body's way of crying out for quick energy.

💥Disrupts sleep High cortisol makes it hard to sleep, and poor sleep, in turn, raises cortisol. IT’s a vicious cycle.

💥Suppress your immune system - Short-term, cortisol reduces inflammation, but over time, it can leave your immune system weakened.

Simply put, when cortisol is high, it’s like your body is stuck in survival mode - holding onto fat, craving comfort foods and struggling to recover.

👉🏻 Women Over 40 Are More Affected

Perimenopause brings its own challenges. Hormonal shifts and physical changes can feel uncomfortable and even distressing, naturally triggering an increase in cortisol production.

Add in a slower metabolism, juggling work, caregiving, and life stress, and it’s like a perfect storm for weight gain. Oh, and don’t forget the sleep disruptions that come with hormonal changes. It’s a lot.

👉🏻Signs Cortisol Might Be Affecting You

Think cortisol could be part of the problem? Here are a few signs to watch for:

🤔 Persistent belly fat, no matter how clean you eat or how much you exercise.

🤔Intense cravings for sweets and comfort foods (hello, stress baking).

🤔Feeling wired but exhausted, or tossing and turning at night.

🤔Frustration from working hard but not seeing results on the scale.

👉🏻How to Manage Cortisol for Better Weight Balance

The good news? You can take steps to calm cortisol and support your body.

1. Nutrition Tips
🥦 Focus on whole, nutrient-rich foods like leafy greens, nuts, seeds, and salmon.
🥦 Balance your meals with protein, fibre, and healthy fats to stabilize your blood sugar.
🥦 Limit caffeine and alcohol, as they can spike cortisol levels.

2. Lifestyle Changes
🧘🏻‍♀️Add stress management practices like deep breathing, meditation, or journaling. Even 5 minutes a day can help.
🧘🏻‍♀️Create a calming nighttime routine: herbal tea, dim lighting, and no screens before bed.

3. Exercise Smarter
💪🏻 Choose moderate exercise like walking or strength training over excessive cardio, which can increase cortisol.
💪🏻Don’t underestimate the power of gentle movement like stretching, yoga, or tai chi.

👉🏻What to Do If You’re Still Struggling
If you’ve tried everything—cleaning up your diet, managing stress, exercising smarter—and still feel like you’re spinning your wheels, it might be time to dig deeper. Elevated cortisol can be tricky, and sometimes the root of the problem needs a closer look.

One helpful tool is a saliva 4-point cortisol test, which measures your cortisol levels throughout the day. This can provide insight into whether your body’s stress response is out of sync and help you understand what’s going on behind the scenes.

Conclusion
Life after 40 has its challenges, but cortisol doesn’t have to control your journey. By understanding how it affect your body and taking small, intentional steps, you can regain control - not just over your weight but your overall well-being.

If you have questions or want to chat about how to move forward, reach out to me by clicking the link above. I’d love to help you find clarity and take the next step.