CORTISOL - GOOD OR BAD?

We are all aware that stress impacts our health, but did you realize it also influences where your body stores fat and whether it's burned or stored? Indeed, it's true! This is where Cortisol comes in. When it's unregulated, your metabolism is too.

Cortisol is the primary stress hormone in the body. It is designed to increase when the body perceives a threat, whether it's being late, skipping a meal, having an argument with your spouse, or being chased by a bear. This response is the body's way of protecting us. Any situation that disrupts our balance, or homeostasis, triggers the release of cortisol. The issue arises when cortisol levels remain elevated for an extended period. In such cases, it starts to negatively alter your metabolism.

We are not meant to endure constant stress, but in today's world, numerous factors keep us in this persistent state. Elevated cortisol levels lead to high blood sugar because the body believes we need extra energy to protect ourselves. This is why we crave sugar and carbs, as they provide quick energy. When in survival mode, the body eliminates anything deemed non-essential and stores fat, particularly around the belly. This is because it's the most efficient location for storing and accessing fuel quickly.

What are the signs of excessive cortisol? Consider if any of these apply to you:

• Difficulty falling asleep

• Weight gain that is hard to lose, despite efforts

• Cravings for sugary or salty snacks

• Feeling foggy or forgetful

• Experiencing energy crashes in the afternoon

If two or more of these resonate with you, researchers classify you as a “high cortisol responder.” This indicates that your body produces more cortisol than average in response to stress and takes longer to reduce it.

So, what’s the solution? Here’s what it is NOT: Intense exercise or Crash dieting. These actions will only worsen the problem. We need to help the body exit stress mode. I’ll share eight safe and effective ways to achieve this:

The first method can lower your cortisol levels by up to 30% if done consistently. Consistency is crucial for all these suggestions. You need to reset your cortisol.

1. An initial sign of being stuck in stress mode is the misalignment of sleep and energy. First, get natural light within 60 minutes of waking up. This step is critical. Spending just 10-20 minutes outside, regardless of the season, helps set your internal clock. I’ve mentioned before that I spend 15 minutes grounding every morning. In winter, I wear shoes, but I still go outside! Staying indoors, especially under artificial lighting, works against you. This is essential for those working in offices or attending school.

   
   

2. Next, eliminate caffeine after 2 PM. I had to adjust my own routine because I enjoy a café mocha after dinner, and Michael makes the best! This also includes sodas.

   
   

3. Turn off screens after 9 PM. When the sun sets, the lighting should decrease as well. However, blue light from computers, tablets, and phones can inhibit melatonin, making it difficult for cortisol levels to decrease. Also, maintain a consistent schedule by going to bed and waking up at the same times daily, including weekends, to help reset your internal clock.

   
   

4. Move your body. This isn’t about intensity or long periods. It’s about moving in a way that reduces stress levels, not increases them. It’s simple – WALKING! Walking for 30–40 minutes three times a week can lower stress levels by up to 20%! After meals is the best time, as it aids digestion and stabilizes blood sugar levels.

   
   

5. This next one is particularly important for seniors – Resistance training. It involves giving your bones, muscles, and body some resistance. As we age, the body naturally loses muscle mass, regardless of activity level. This, in turn, slows down metabolism, making cortisol regulation more challenging.

   
   

   You don’t need to join a gym. You can do this at home with resistance bands and light dumbbells. Again, the key is consistency. You shouldn’t feel exhausted, extremely sore for days, or constantly drained. If you do, you need to ease up.

   
   

6. If you’re trying to lose weight by eating less and keep encountering setbacks or regaining weight, it might be because undereating can increase cortisol levels. A significant calorie drop is perceived as a threat by your body, and when threatened, it stores fat instead of burning it.

   
   

   Do not confuse this with intermittent fasting. If you are consuming over 2000 calories a day as a woman, it's essential to reduce your intake, but it should be done correctly. A good starting point is cutting out snacking and avoiding food after 7 PM. Focus on protein, healthy fats, and fiber-rich carbohydrates. Avoid seed oils, processed foods, and refined carbs.

   
   

7. The liver is responsible for processing and eliminating toxins, as well as cortisol. If it is overloaded with toxins, excess cortisol isn't cleared, leading to a stress cycle. Interestingly, burning fat releases toxins, which can trigger cortisol production. This creates a cycle where toxins stress the body, prompting more cortisol release.

   
   

   Start your day with lemon water, which benefits both the liver and adrenals that produce cortisol. Include choline-rich foods like eggs and broccoli to help remove toxins and fat from the liver. Additionally, herbs such as milk thistle, dandelion, and artichoke can be supportive, and supplements like berberine are beneficial too.

   
   

8. Train your body to relax, beginning with breathing exercises: inhale for 5 seconds, exhale for 6 seconds, for 1 minute. Combine this with a morning walk in sunlight. Adaptogenic herbs like Rhodiola and Ashwagandha support the nervous system. A little-known tip? Laugh! Laughter releases beneficial hormones like serotonin and dopamine, and can reduce cortisol by up to 25%.

   
   

   None of these are difficult. Again, consistency is what you're looking for. But if you need a little help, or someone to hold you accountable, why not give me a call? I offer several meal plans along with herbal tinctures, teas, and other natural remedies to assist you. Don't tackle this alone; do it properly, and LET'S GET BETTER!

CALL ME!