Amaya Manrique, nutrition expert: "If you feel like you're training and eating well and still not achieving your goals, check your cortisol."

Many people follow a healthy diet and exercise consistently, yet still don't get the results they expect at the gym . Dr. Amaya Manrique, an expert in nutrition, obesity, and microbiota , warns that in these cases, a key factor may be involved: cortisol, also known as the stress hormone.

Cortisol is a hormone that the body releases in stressful situations. According to the Mayo Clinic, this process begins in the hypothalamus, located at the base of the brain, which triggers an alarm signal that causes the adrenal glands to secrete cortisol and adrenaline. As a result, blood pressure, heart rate, and glucose levels increase. Although this response is helpful in specific situations, its continued presence over time can be harmful .

Amaya Manrique explained on her Instagram account how this imbalance can hinder physical progress despite maintaining healthy habits. "You feel like no matter what you do, you're not losing weight despite training and following a healthy diet. The culprit? Cortisol," she warns.

Dr. Manrique points out that when cortisol levels remain elevated, fat accumulates , especially in the abdominal area, and muscle development is difficult. Furthermore, the desire for sugary foods increases, sleep quality decreases, and persistent fatigue develops. "You have more anxiety about food , especially about slightly sugary foods, we sleep worse, have much less energy, and feel more fatigued," she indicates.

But the effects don't end there: "Cortisol also affects your mind. How? More anxiety, poorer concentration, and worse sleep ," he adds. These symptoms can go unnoticed or be attributed to other factors, making it difficult to identify the underlying problem.

How to effectively reduce cortisol

To address this situation, the expert proposes a comprehensive approach: proper diagnosis, specific nutrition, and self-care strategies. "To truly lower cortisol, it's not enough to just relax; we must control inflammation ," she asserts.

Her recommendations include following a personalized anti-inflammatory diet , getting 7 to 8 hours of sleep, engaging in smart exercise —combining strength and cardio without overtraining—and working on emotional management through tools like mindfulness and relaxation. Her message is clear: "If you feel like you're training and eating well and still not achieving your goals, check your cortisol."