Why cortisol is key to achieving your fitness goals, according to an expert

In an ideal world, stress wouldn’t exist but it could be argued that the responsibilities that come with adulthood make it inevitable. However, having a high level of the stress hormone cortisol can lead to serious health consequences. But every cloud has a silver lining, according to one personal trainer.

Over the past 30 years, the number of stressed Americans has steadily increased, following a sharp decline in 2003. According to the latest Gallup poll of 1,013 adults, nearly half of all Americans (49 percent) frequently experience stress.

In an exclusive interview with Newsweek, Martin Sharp, 48, explained how you can use the negative feeling to your advantage.

“Stress triggers hormones such as cortisol and adrenaline can be a good thing, though only when it is channeled correctly, as stress can challenge us, and make us grow,” said Sharp, the founder of Sharp Fit, an online training program. He went on to explain that people need a “physical outlet” to get rid of stress.

He told Newsweek about the relatable challenges he has faced as a dad-of-three. From feeding and cleaning, to now helping his teenagers navigate their way.

“There is nothing on this earth that can prepare you for the havoc and chaos of being a parent,” he said. “I wouldn’t be without them though as they make me a better person. Through all the stress and trial, there is fun, love, and an enjoyment of life.

“That said, it wouldn’t have helped them if I was overworked, overstressed, and overweight. Therefore having a physical movement outlet and time for me is essential to ensuring I can be the best for them.”

Practical Strategies for Busy Professionals to Manage Stress Levels

It is common for people to experience mental and physical symptoms of stress such as headaches, sleep problems, and mood swings. Those who do not manage their stress levels may end up with much more serious health problems; Newsweek previously discussed the key signs that one’s body is being damaged by stress with experts.

Sharp, from York, England, has highlighted how physical activity and the right nutrition can support you through tough times.

“Not only can both improve the way you think, but you also gain noticeable and measurable physical and cognitive improvements,” he said. “A lot of this comes down to how your body then pumps all the nutrient-rich fluids around, because you’ve got active pumps like your heart, and you have got inactive systems that you need to move your muscles to do those work, such as your lymphatic system.

“So, movement helps to get those great nutrients into all the right kinds of places and makes you feel great. By having that physical outlet, as we spoke about earlier, we’re releasing things like dopamine and endorphins and serotonin, the feel-good hormones, which can help you to keep that happiness on the side as well, which can also keep you sharper at work. So straight away, these could assist you in business.”

Sharps’s remarks are supported by Dr. Monisha Bhanote, a quintuple board-certified medical doctor, who also shared her insights with Newsweek.

She said: “When cortisol levels are too high for too long, it can damage your body down to the cellular level. Chronic stress floods your system with cortisol, weakening your immune system, causing inflammation, and even damaging brain cells. This ongoing stress can make it harder for your body to repair itself, leading to a higher risk of illness and slower recovery from injuries.”

With that being said, the longevity expert based in Jacksonville Beach, Florida, recommends integrating specific practices to manage cortisol levels such as weighlighting and regular resistance training. Incorporating plant-based foods rich in antioxidants, vitamins, and minerals—such as spinach, kale, berries, almonds, and flaxseeds—can help regulate stress hormones.

Study Finds Physical Activity Reduces Stress-Related Brain Activity

New research from Massachusetts General Hospital (MGH), published in the Journal of the American College of Cardiology, shows that physical activity lowers cardiovascular disease risk by reducing stress-related brain signaling. The study analyzed data from 50,359 participants and found that those meeting physical activity guidelines had a 23 percent lower risk of developing cardiovascular disease over 10 years.

Brain imaging of 774 participants revealed that higher physical activity levels reduced stress-related activity in the prefrontal cortex. This reduction partly explains the cardiovascular benefits of exercise, especially in individuals with depression, who saw nearly double the benefits.

While it’s important to move your body, rest, relaxation and recuperation are also key. Sharp told Newsweek: “In today’s busy world where people’s attention span is being measured in seconds, workloads are massively increased and demands come from all areas—if you don’t take time to schedule regular downtime, as the adage goes, ‘If you don’t make time for your wellness, you will be forced to make time for your illness,’ is true for so many successful people as they swap their health for wealth.”

Sharp encourages people to use stress as a motivator to make big changes in your life.

He said: “Go for the promotion, challenge yourself to enter an athletic achievement, learn how to drive, set up that business, strive for growth. While at the same time ensuring you give your body what it needs, movement to work out the stress with mindfulness, the meals to nourish the body in the right way and the moderation to make sure you allow it the time to recover and grow, embedding the adaptations so you become better for tomorrow, being good to you today, so you can be the good for others tomorrow.”

Is there a health issue that’s worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.