Are Low-Carb Diets Spiking Your Cortisol and Tanking Your Metabolism? | Ep 311

Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism. -- Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism. Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, stress hormones, and metabolic health. If you've been experiencing (or want to avoid) energy crashes, stalled fat loss, or feeling unusually stressed, there could be a physiological connection between your carbohydrate intake and cortisol levels that's sabotaging your results. This episode reveals the research-backed connection between low-carb diets and elevated cortisol , and how this hormonal response can trigger a cascade of metabolic effects that make fat loss harder, not easier. Discover the optimal carb approach that supports your metabolism, thyroid function, and training performance while keeping stress hormones in check. Main Takeaways: Low-carb diets trigger a stress response that elevates cortisol, even without a calorie deficit Chronically elevated cortisol can suppress hormones and slow your metabolic rate Carb timing can help manage cortisol levels Carbs should be reintroduced gradually if you've been on a very low-carb diet Episode Resources: Download the Nutrition 101 for Body Composition guide Try MacroFactor for free with code WITSANDWEIGHTS Timestamps: 0:00 - Why low-carb diets might be working against you 2:25 - The hidden connection between carbs, stress, and metabolism 4:13 - How carb restriction increases cortisol levels 7:04 - Impact on thyroid function and metabolic rate 9:39 - What happens to workouts and performance 12:49 - Finding your optimal carb intake 17:23 - Tips to reintroduce (or increase) carbs in your diet 22:58 - The bidirectional relationship between cortisol and metabolism Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram