“Your body is the vehicle that carries you through life…how comfortable is your ride?”

-Paul Ruth

STRENGTH

off

MET CON

“Badger”

3 Rounds For TIme

30 Squat Cleans (95#/65#)

30 Pull-Ups

800m Run

I was researching info on overtraining and cortisol levels to write something up for you guys.  I came across this article, courtesy of CrossFit Windy City.  Check out the link on overtraining.  If you eat good and don’t seem to be losing weight or feel that you’re taking steps back in your training, most likely you’re overtraining.  Workout and recovery should have equal emphasis, yet most people seem to think all they need to do is workout more or add “more cardio”.  That’s not the answer, sleep, proper nutrition, and stress management are.  This is the type of information that you’ll be learning about in Renee’s program. Hope this article is helpful.  Have a good day!

-Tom

Controlling Cortisol

Cortisol, also known as the “stress hormone” is a steroid that is released by our adrenal cortex. Stress and anxiety contribute to the release of this hormone. It has since been also linked to a contributing factor of fat storage in the abdominal region. Like in nature, there needs to be homeostasis or balance between the hormones in our bodies. Too much cortisol can result in a number of problems within our body, but not enough or a resistance to cortisol can also lead to serious problems, aside from the known associated problems with leading to Metabolic Syndrome.

Our hearts are dependent on episodic small doses of cortisol for life of endothelial cells in it’s lining (as well as the lining in all blood vessels). With resistance to cortisol and death to endothelial cells, there is no nitric oxide produced to clamp down on our blood vessels. This results in our circulatory system to lose control of pressure control and allows an increase rush of blood; high blood pressure creates shear stress on the walls of our arteries and our hearts. Excessive stress, bad temper, high blood sugar/insulin levels all contribute to chronic cortisol levels, the killer of our precious endothelial cells. We need to contain our cortisol pulses to small and episodic, rather than large chronic doses.

What Else Effects Your Cortisol Levels?

-Too much caffeine

-Mental Stress/Anxiety

-Too much exercise

-Insulin Resistance

-Sleep Deprivation

There are lots of ways to help control these particular contributing factors to cortisol release. First, and the easiest, in the situation of coffee/caffeine, all we have to do is limit our intake to 2 cups max, per day, if you have to have any. Easy enough.

If you’re high-strung, got a bad temper, road-rage-ish, or you just got pissed that you have to limit your coffee; it’s time to relax. All that anger, anxiety, stress increases your cortisol.. Take a deep breath, relax, learn to meditate, do yoga, get a massage, listen to music, or more importantly, do something that makes you happy. Supplement-wise, Omega-3 fish oil tablets have been known to lower cortisol levels related to mental-stress (when taken in regularity).

Exercise creates stress on our body. Our inability to adapt to random stress, like in CrossFit, is a perfect controlled amount of stress; given we allow ourselves the needed rest days. This is what gives us the amazing results that CrossFit provides. But even too much of a good thing brings our bodies out of balance (chemically) and can lead to high levels of cortisol flowing through our bodies (overtraining). This is why it is important to listen to our bodies and take days off when needed. The punctuated small doses of cortisol secreted during a CrossFit workout simulates the built in stress of “Fight or Flight” SNS (sympathetic nervous system) signal—just the kind that our hearts and endothelial cells love). This also helps regulate normal levels of cortisol. Magnesium supplements can also help decrease cortisol levels following an aerobic workout.

Insulin resistance is where nutrition really plays a role in cortisol production. As we know with the “Zone Diet,” we want to once again find a balance in our blood sugar levels.. Too High = Imbalance. Too Low = Imbalance. Imbalance = Stress. Stress = Increased Cortisol. So we fight to keep our blood sugar / insulin levels at a level that will keep us floating mediated, rather than falling too low too fast, or spiking high and then falling off back into the low area. An ideal blood sugar level would be 90mg (of sugar/glucose) for every 100ml (of blood). Unless your diabetic or obsessive, you’re probably not going to be going around testing on a constant (if at all) basis. So all we have to do is eat carbohydrates that have a low to medium-low level glycemic index. To put it simple, up your intake of non-starchy vegetables and eliminate sugar and processed foods.

Sleep deprivation plays a huge roll when it comes to high levels of cortisol. It is also a reason many people struggle so much with weight-loss. Imagine  compounding all of the above mentioned cortisol agents. Woke up for work with 4 hours of sleep. Went to work tired, drank four cups of coffee, had a bad day, stressed out, ate a bunch of bad carbs, and flipped out in traffic on the way home. Stress is high, cortisol–flying. Where does all this cortisol go? If you don’t sleep, it doesn’t go anywhere. We need sleep in darkness (pitch black if possible, yea-I’m talking about blacking out the windows for optimal sleeping conditions). When we sleep, in darkness, our bodies convert cortisol to melatonin. We need sleep. No sleep = No Melatonin. No Melatonin and High Cortisol = Very dangerous chemical imbalances. Also, stay away from melatonin supplements. If you take them to sleep, your body will sense the increased amount of melatonin (from being outsourced) and take a less serious role in the production of melatonin, making you less efficient at the conversion of cortisol to melatonin. T.S. Wiley, author of “Lights Out! Sleep, Sugar and Survival” recommends 9.5 hours of sleep for optimal health and immunity. Though this is unrealistic for most people, that is the target. Wiley, mentions that the body needs at least 6 hours of melatonin production before it can begin the production of prolactin (ideally another 3.5 hours). Long story short, get as much sleep, in darkness, as possible.

So we know what to do and we know what not to do, to control the amount cortisol flowing through our bodies. Some situations are unavoidable and uncontrollable, causing massive amounts of stress and anxiety. Control what you can, and treat what you can’t.

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