Is Stress Increasing Your Appetite?
Have you ever noticed that when life feels stressful, your appetite seems to increase — especially for sweet or high-carbohydrate foods? This is not just a lack of willpower. There are real biological reasons behind it.
When we experience stress, the body releases hormones such as cortisol and adrenaline. In the short term, adrenaline may suppress appetite. But when stress becomes ongoing, cortisol levels remain elevated, and this can increase hunger and cravings, particularly for energy-dense foods.
Cortisol also encourages the body to seek quick sources of energy. This is why people often crave foods high in sugar, salt, or fat during stressful periods. These foods can temporarily activate reward pathways in the brain, which may briefly improve mood.
Sleep disruption can make this effect even stronger. When we are tired, the body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness), which can further increase appetite.
Stress can also shift our eating patterns. Some people eat quickly, snack more frequently, or eat mindlessly while working or worrying.
The good news is that small daily habits can help regulate both stress and appetite.
Three Ways to Reduce Stress Eating
1. Eat balanced meals throughout the day
Skipping meals or eating very little earlier in the day can make stress cravings stronger later on. Aim for meals that include protein, fibre, and healthy fats, which help stabilise blood sugar and keep you fuller for longer.( I LIVE by this)
2. Pause before reaching for food
When a craving appears, take a short pause and ask yourself whether you are physically hungry or emotionally stressed. Even a brief pause, a few slow breaths, or a short walk can help reset the nervous system and reduce impulsive eating.
3. Support your nervous system
Stress eating is often a signal that the body is overwhelmed. Simple practices such as slow breathing, gentle movement, time outdoors, or a short break from screens can help calm the nervous system and reduce the urge to snack for comfort.
Understanding the connection between stress and appetite can help us respond with curiosity rather than self-criticism.
Supporting the nervous system and maintaining balanced meals can make a meaningful difference to both stress levels and hunger patterns.
Red Light Therapy Panals
I have been using the red light therapy panels recently personally and in my reformer classes and find the light very soothing and calming
You can also join me for a Reformer class in my studio. I now run a weekly timetable, with more classes being added every week. You can book your place here.
I also teach daily classes online through my Online Studio. Click here to join — I’d love to see you there.
And if you used to love STEP back in the day, I’m running a Step Masterclass next Saturday at Nottingham University, and you would be most welcome. Booking details are below.
Have a wonderful weekend.
Rachel x
07976 268672
Ps For my local Reformer & Hot classes in my studio in Amber Valley, Derbyshire click here
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks id love you to see click here
