GP told me I’m fat because I don’t sleep properly

[Clackyyhingy]

I’m fat around my abdomen. She said this is a classic place to store fat, when you produce too much cortisol. Poor sleep triggers the production of too much cortisol.

I feel like I’m stuck, as I don’t sleep well and I don’t know how to change that.

Are there specific reasons why you don't sleep well?

I’m the same as you. But find it hard to prioritise sleep. I wonder if there are herbal supplements to curb the overproduction of cortisol.

Do you know why you are sleeping badly? How old are you? Have you tried anything to improve your sleep? Did the doctor suggest anything?

If you give a bit more info maybe we can suggest some strategies?

Sleep is so important, it seriously sucks when you sleep badly.

Well that’s one interpretation.

Poor sleep has a multitude of possible causes, many of which also contribute to cortisol production, weight gain, hormonal imbalances. Basically all of it might be linked but it’s a stretch to say one causes the other without more info.

Getting better sleep (how?) isn’t going to shrink your belly.

Did she give any advice about sleep hygiene?

You need to try to work out what is best for you to achieve enough sleep but lack of sleep in and of itself isnt going to make you fat on its own, you still need to eat too much for your calorie requirements. Lack of sleep is likely to make you crave higher calorie foods though.

I struggle with sleep. Getting to sleep I find counting something works well for me I usually drift off easily

With respect, unless she can see the inner workings of your biology, and do extensive testing, how could she possibly know that?

It’s very normal for women to store fat around their abdomen as they age. There is plenty you can do about it, including improving sleep, but decent nutrition (calorie deficit, low/no alcohol, good quality whole foods,
v restricted sugar and refined carb intake (little to no upf)), exercise, managing stress. Visceral fat is really not good, but you can definitely do something about it.

I sleep like a fucking donkey - 9, 10 hours sometimes - and I’ve always had loads of belly fat I cant get rid of

Oh this is interesting. I’m fat but don’t eat huge amounts. Makes me question things. I’ve held the baby weight and more. Kids are now 7 & 5. 8 year old only recently started sleeping through the night consistently. 5 year old is maybe 2 nights a week.

i also have a high pressure job. I can easily fall asleep but wake between 3 & 5 am and start thinking about the day ahead. I only have 5 hours sleep a night and it’s not enough.

It can be one cause but obviously there are many.
I have slept much better recently and all of the following have helped:
HRT (I'm in my 50s)
Listening to audio books, Get Sleepy podcast, or meditation.
Yoga.
Sorting out depression/anxiety and migraines (I'm on meds for all of these).
Good bedtime routine, I turn off the most distracting apps at 10.30 and the rest at 11.15.

Gently, could you be a little bit depressed? My GP told me that ‘night waking’ can be a symptom of depression. Please don’t worry if it’s a short term thing, it might just be an unfortunate sleep habit, but if it continues perhaps think that there may be a cause you could get help for x

Have you tried magnesium. It’s helped my sleep no end

Did you try other methods and was this the most successful for you?
-If you don't mind me asking.

I've tried cbd oil, wine (not useful but enjoyable), and valerian. The valerian was the most successful but gave me terrible heart palpitations.

It's not the first time I've heard about magnesium for sleep...

Your GP maybe right.
Could you have sleep apnoea? That both causes weight gain and is made worse by weight gain.

Perhaps a sleep study? You can buy them you’re cheaply now

I wouldn't get too hung up on what the doctor said as many slim people don't sleep well either, so it's not a fait accompli.

Just concentrate on your diet and exercise.

I'm menopausal with an underactive thyroid. There's nothing I can do about that but there is something I can do about my exercise and diet.

Just to add as well I was fat for years and years and Ive always been a good sleeper. Ate too much

She said she had just completed obesity training and that cortisol plays a much bigger role in obesity management, than was previously thought.

She said I have a classic shape induced by too much cortisol. I have slim limbs and store fat across my abdomen.

Since I had major surgery for ovarian cancer, ten years ago, my sleep has been poor. Since then, my eldest son left his wife and three small children to live as a woman, and just before Christmas my DH died very unexpectedly.

Given the above, it’s hardly surprising my sleep is bad. I’m sick of it, and to now be told my poor sleep is giving me an ugly fat belly, has upset me.

Well I have that shape and it may well be that people are prone to putting weight on around the stomach when they put weight on, certainly is for me, I am a classic apple, no defined waist what so ever

Unfortunately for me, cortisol or no cortisol, its eating too much and too much carby stuff, particularly cakes that I cook for others and then of course indulge in. When Im not eating like that, my stomach goes down quite a bit and my weight goes down

Cortisol without a doubt plays a role in weight management, thats not new information but it not as much of a role as calorie excess.

Did the GP say 'ugly fat belly' or did they highlight an area of your life it might be worth trying to address to improve your overall health? My sleep used to be terrible and I used to store fat predominantly around my stomach no matter how much I worked out or how much I restricted my calorie intake; not loads but it was the only part of me which seemed to store it. I started taking magnesium and practicing really good sleep hygiene and it took a good 6 months but my sleep now is decent and has had a surprising impact on my health.

Did you go to your GP about your sleep or your weight issue? There is definitely a link between the 2 so I think it was good she highlighted this. Do you exercise every day? That really helps me sleep

I mean, she's not wrong that there is a link between poor sleep and overweight and cortisol has a particular role.

But think of it this way, she did a work training course and now she's trying out her learning. Yes, she's a doctor but that doesn't mean she is an expert in this area of medicine. It's not the final word on what's actually happening with you.

Cortisol is a hormone; other hormones may also be involved in your poor sleep especially if you are (peri)menopausal.

You sadly have had ample reasons to have disturbed sleep due to life events.

Some things that work for people are to focus on light. Not just avoiding blue light from screens before bed but exposing yourself to the right light at the right time: go outside as soon as too wake up and sit out in whatever light there is for 10min, then also go out around sunset. You may find you want to sleep earlier and that's fine if it means you get the sleep you need. In winter, look into SAD lamps.

The other area is blood sugar. Try to eat a diet which doesn't spike your blood sugar (there are examples online and more than one way to do it). The main thing is not to eat something really carby at 7/8pm and then have a massive blood sugar drop at 2/3am which will impact your sleep.

🤣 me too, I love this expression

I had no idea that donkeys were good sleepers. 😂

I don't think that how it works, I'm not an expert but I have read that poor sleep can contribue to weight issues but it's not a thing that sleeping well keeps you slim. How would that work?