Let's Talk About Stress - Q&A with Celebrity Dietitian Kim Shapira

Let’s have a real talk about stress—the sneaky frenemy that shows up uninvited to our daily lives, messing with our sleep, mood, metabolism and our waistlines. Ever wonder why stress seems to settle comfortably around our bellies, or why sleep feels elusive even when we're exhausted? Meet cortisol, your body's primary stress hormone and the hidden puppeteer pulling strings behind your health and happiness.

In this Q&A, we chatted with Kim Shapira, a celebrity dietitian based in Los Angeles who specializes in functional nutrition and nutrition therapy. She is the founder of the Kim Shapira Method, and the author of This Is What You’re Really Hungry For. We are diving deep into how cortisol affects everything—from the way we feel to how our jeans fit. We uncover why balancing cortisol is essential, how to recognize when stress is taking control and what simple, everyday steps to take to reclaim energy, clarity and joy. Because life in your 40s and 50s should feel vibrant, not overwhelming—and we deserve to thrive, not just survive.

Ready to kick stress out of the driver’s seat? Let's get started.

What role does cortisol play in the body, and why is it important for overall health?

Cortisol plays a key role as the body’s primary stress hormone. It aids in regulating metabolism, blood sugar, sleep-wake cycles, and inflammation. When cortisol is elevated and stays elevated due to chronic stress, it disrupts the hunger cues, sleep, emotional wellbeing, hormone health and weight management.  Stress can come from physical pain (even overeating or undereating), perceived stress (fearing something might happen) or even imaginary stress (worrying about a problem). Our bodies can’t tell the difference and all impact us. Stress responses occur in under 10 seconds. The HPA axis then gets triggered into action. First tipping off the hypothalamic, then the pituitary gland and then the adrenal gland. When this occurs, glucose gets released for quick energy (to run from the lion that has entered the room). If that quick energy isn’t used, it will be restored as fat. Currently, the American population is spending more time in fight or flight (stress mode) than in the rest and digest mindset.  The connection between stress and disease is interlinked - chronic stress keeps cortisol elevated, weakening the immune system, increasing inflammation, and disrupting nearly every system in the body. This will increase an individual's risk for heart disease, diabetes, digestive issues, mood disorders like anxiety and depression, cancers and autoimmune disorders.

Can high cortisol levels contribute to weight gain, especially around the abdomen? If so, how?

Cortisol belly is a term used to describe visceral fat that accumulates around the abdomen as a result of chronically high cortisol levels, triggered by ongoing stress.  When a person is under stress, their body releases more cortisol through the HPA axis. It isn’t actually about the weight, it's a biological stress response that will have serious long-term health effects. Visceral fat is metabolically active and secretes inflammatory cytokines that increase a person’s risk of cancer, heart disease, type 2 diabetes, sleeplessness, chronic pain and so much more. When this begins to occur, cortisol makes it harder for the body to regulate blood sugar and fat metabolism, promoting more fat storage in the belly. Essentially, the key (the insulin) to the door doesn’t work and the sugar that is meant for the cells’ energy processes can’t get inside the cell and it builds up in the bloodstream.

What are some common signs or symptoms of high cortisol levels?

There are both physical and emotional symptoms:

• Weight gain

• Trouble sleeping

• Increased anxiety, irritability, depression

• Fatigue

• Increased cravings for sugar

• Increased digestive issues- the stress impacts the lining of the gut, wearing the protective layer

• High blood pressure

• Increased infections and colds

• Irregular or missed periods

• Brain fog

Many of these are red flags that stress is taking a toll. These signs are generally an invitation to slow down, check in with your daily habits and to spend time working on restoring balance.

What is the relationship between cortisol and sleep, and how can poor sleep influence cortisol production?

The two have a deep two-way connection. When you don’t get enough sleep (Rule 6), our bodies see it as a form of stress, and it raises cortisol levels. The more elevated the cortisol at night, the less natural melatonin (sleepy hormone, also the antioxidant that clears inflammation from our cells when we sleep). This disrupts our sleep cycles, making it harder to fall asleep or stay asleep. When we don’t sleep well, melatonin can’t detox our body, leaving us more inflamed and less motivated to make healthy choices. This is why privatizing 7 hours of restful sleep is a non - non-negotiable and part of my six simple rules. It's a powerful, natural way to support hormone balance, brain health and reduce stress, making it easier to focus to be more resilient when we feel stress.

Can dieting or intense exercise lead to changes in cortisol levels? How do these lifestyle factors impact weight?

In addition to everything above, limiting calories or dieting creates perceived stress, leading to restriction that signals your body is in danger (essentially, a lion has now come into the room). This then triggers a stress response, boosting cortisol.  Over exercising in a stressed body is physical stress (while Rule 4 is 10,000 steps lowers cortisol, especially when you check in with your body and match the pace to how and what your body needs,) too much exercise without recovery spikes cortisol and increases inflammation, actually breaking down muscle and messing up sleep and hunger hormones.  High cortisol levels are your body's way of asking for less force and more care.

How do cortisol levels fluctuate throughout the day, and when are they highest?

• Morning (6-8 am): Cortisol peaks help wake us up and feel alert and ready for the day

• Midday: Levels begin to drop

• Evening (approximately 6pm): Cortisol continues to drop, signaling your body to wind down

• Nighttime (bedtime): Levels are at their lowest, allowing for restful sleep

  
  

If you notice irregular or extreme ups and downs like energy crashes or anxious peaks or trouble falling asleep, it is a signal your rhythm is out of sync and it's important to pay attention to stress, sleep habits, eating habits, caffeine intake and workout.  It’s crucial to increase recovery and self-care time

Are there any specific foods or habits that can help regulate cortisol levels?

I like to focus on Rule 2 to eat what you love, and to make sure the foods love you back. Find foods you love in these groups:

• Berries and citrus fruits to increase vitamin C

• Omega 3 foods such as flax, chia, hemp or fatty fish

• Whole grains help stabilize mood and brain health

• Healthy fats such as nuts, seeds, olive oil and avocado

  
  

Additionally:

• Lower caffeine and add in chamomile tea to help support the adrenals

• Focus on Rule 6 to get on 7+ hours of sleep

• Focus on Rule 4 fby walking and doing low impact exercises like yoga

• Focus on Rule 5 by drinking 8 cups of water, as mild dehydration triggers the stress response.

• Eat regularly - don’t skip meals or snacks

• Work on your social connections - find new and fun ways to connect to others

  
  

How can cortisol imbalances influence mood and mental health?

Cortisol impacts your HPA axis—when that is out of balance, the neurotransmitters like serotonin, dopamine and GABA will impact and affect your ability to feel joy, peace or calm. Too much cortisol can lead to anxiety, and racing thoughts, short temper, depression or low mood, burnout, sleep disturbances, brain fog and increased sensitivity to emotional triggers.

Is there a link between cortisol and other hormones that regulate weight, like insulin or thyroid hormones?

Cortisol raises insulin to help your bodies respond to stress. In chronic stress, your blood sugar stays elevated and your body then releases more insulin to help bring it back down. Over time, our cells stop responding properly and fat stores around the belly.

Cortisol suppressed thyroid function by slowing the conversion to T4 (inactive thyroid) to T3- the active form our bodies need for metabolism. It can also reverse T3, which then blocks our cells from using it, leading to fatigue, weight gain, brain fog and a slower metabolism- creating a sluggish metabolism.

Meet Kim Shapira, a celebrity dietitian based in Los Angeles who specializes in functional nutrition and nutrition therapy. She is the founder of the Kim Shapira Method, and the author of This Is What You’re Really Hungry For, which outlines her six simple rules. Additionally, she has published the companion workbook, The KSM Wellness Journal,  and offers the Never Diet Again masterclass. Kim earned her Bachelor of Science in Kinesiology from Tulane University and later obtained a Master of Science in Human Metabolism and Clinical Nutrition from Boston University. For over thirty years, she has guided clients in weight loss and maintenance through her private practice and, more recently, as a coach for Trimly patients undergoing medical weight loss treatments. Kim has also worked in hospitals, sports clinics, and addiction centers while teaching at universities. She has served as a moderator and guest expert for various media outlets, including People magazine, Yahoo!, Just Jenny, Sky News, Vanity Fair, PopSugar, and several podcasts. Kim’s primary goal is to help her clients develop a healthier relationship with food. She emphasizes, "Healthspan is the goal, but life's challenges can derail individuals from their journey,” and she assists them in staying focused. Outside of her work in restoring her clients' relationship with food, Kim enjoys spending time with her husband, three children, and three dogs.