Stress, Sleep, and Cortisol: The Vital Connection

In this insightful conversation, recorded during the Weight and Wellness Summit, Fiona Chin, a seasoned naturopath with 25 years of experience, shares her expertise on managing weight and wellness. As a co-founder of Kidney Coach and Kygenesis, Fiona specializes in chronic conditions like neurological autoimmune disorders and chronic kidney disease. Her journey from personal health challenges to becoming an expert in longevity medicine offers a unique perspective on achieving sustainable health.

Fiona's approach goes beyond the typical focus on calories and exercise. She emphasizes the importance of understanding how factors like stress, sleep, and hormonal balance play a crucial role in achieving and maintaining a healthy weight. Her insights offer a fresh perspective, especially for those who have struggled with conventional methods.

 

Leslie: Fiona, can you tell us a little bit about your background and what you do?

Fiona: Sure! I’m a naturopath with 25 years of experience. I’ve worked as a naturopathic physician in Canada, led teams for Dr. Joe Dispenza, and own a supplement company in the US that supports people with chronic kidney and autoimmune diseases. My specialty is working with complex cases that other practitioners often struggle with.

Leslie: Our focus today is on weight and wellness. What do you see as the most common barriers people face when trying to maintain a healthy weight?

Fiona: The biggest issues I see are chronic stress, poor sleep, and misunderstanding nutrition. People often focus on calories in versus calories out, but it’s more complex. Chronic stress, especially when it leads to elevated cortisol, can make weight loss extremely difficult. High cortisol affects sleep, increases cravings, and causes fat storage around the belly.

Leslie: How does stress specifically impact weight loss?

Fiona: Stress triggers the release of cortisol, which makes your body store fat, especially around your middle. It can also lead to insulin resistance, making it harder to lose weight even with exercise. Stressed individuals often make poor dietary choices, struggle with sleep, and face hormonal imbalances. When cortisol is high, even regular exercise might not lead to desired outcomes.

Leslie: How can someone know if stress is a barrier for them?

Fiona: It can show up as constant fatigue, anxiety, brain fog, frequent illness, and belly fat. You might also notice cravings for sugary foods, difficulty recovering from workouts, or trouble falling asleep. Testing for cortisol and DHEA levels can also confirm if stress is a factor.

Leslie: Can you explain more about DHEA and its role?

Fiona: DHEA is a precursor to many of our hormones, including cortisol. Under chronic stress, the body produces more cortisol at the expense of other hormones, leading to imbalances. Over time, this can lead to adrenal fatigue, where both DHEA and cortisol levels drop, causing low energy and metabolic issues.

Leslie: Sleep is another area you mentioned. Can you explain how sleep affects weight?

Fiona: Sleep is crucial because it’s when your body heals and detoxifies. In the first half of your sleep, your body goes through deep sleep, which is essential for cellular repair and detoxification. In the later half, you experience REM sleep, which is critical for memory and emotional regulation. Lack of quality sleep increases the risk of chronic diseases and disrupts your body's ability to repair. Sleep deprivation also raises cortisol, making weight management harder.

Leslie: What are your top tips for better sleep?

Fiona: Reduce blue light exposure at night, keep your room cool, and avoid eating three hours before bed. Magnesium, glycine, and herbs like chamomile, passionflower, and lemon balm can also promote restful sleep. If you struggle with getting enough deep sleep, focus on sleep hygiene—dark rooms, cooler temperatures, and a consistent sleep schedule.

Leslie: You also mentioned it’s not just about calories in versus calories out. Can you explain?

Fiona: Absolutely. Weight loss isn’t just about calories in versus calories out—it’s much more complex. Our bodies are influenced by hormones, stress, sleep quality, and genetics. For example, high stress can increase cortisol levels, leading to fat storage, especially around the belly. Restrictive diets can also trigger a stress response, slowing metabolism and making weight loss harder. Additionally, genetics play a role—some people don’t respond to caloric restriction as expected. Hormones like thyroid, insulin, and leptin also impact weight management. That’s why I always recommend a personalized approach that considers individual responses to food, stress, and exercise.

Leslie: If someone wants to work with you or learn more, where can they find you?

Fiona: You can find me at KidneyCoach.com, and I’m also on social media and YouTube under Kidney Coach. My team in the US can help connect you with me directly.