It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to generate a stock and a marketing campaign around it. They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (Ftc) sues and slaps a padlock on their warehouse doors. Then, it's on to the "next big thing in weight loss," because they know there will always be a gullible crowd eagerly waiting for the next quick fix. The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the "miracle solution."
Big Claims, limited Proof
Agent Orange Heart Disease
After a web search on the field of cortisol, here are some of the claims you may find:
* Stress makes you fat
* Cortisol is what makes you fat
* Cortisol reducing supplements operate stress
* Cortisol reducing supplements cut belly fat
* Cortisol reducing supplements get rid of "stress fat"
* Cortisol reducing supplements equilibrium hormone levels that cause stress
* Cortisol reducing supplements increase muscle growth
* Cortisol supplements suppress appetite
* Cortisol supplements speed up metabolism
The advertising claims consist of just enough scientific fact to make even the savviest consumers say, "That makes sense, I think I'll try that." They also hit home emotionally by focusing on base hot buttons such as stress (who isn't at least a limited stressed in this day and age?) brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.
Cortisol is a very foremost hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don't educate yourself, you may become one of the millions of victims to fall for this latest fad. The answers to the frequently asked questions in this description will arm you with the science-based facts, while helping you steer clear of the hype-based scams.
What is cortisol?
Cortisol is a hormone produced by your adrenal glands. It falls into a class of hormones known as "glucocorticoids", referring to their capability to increase blood glucose levels. Cortisol is the traditional glucocorticoid.
Why does your body yield cortisol?
Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, thinking or emotional. This can consist of highly low calorie diets, intense training, high volume training, lack of capability sleep as well as base daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgical operation are also major stressors to the body (Note: much of the study done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).
What does cortisol do?
Cortisol is part of the fight or flight response. Faced with a "life or death" situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase vigor and corporeal readiness to deal with the stressful situation or threat.
How do you know either your cortisol levels are high?
You can get your cortisol levels tested if you choose to. The most base method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.
What is a general level of cortisol?
Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must list for the time of day. Cortisol concentrations are highest in the early morning around 6 - 8 a.m. And they are also elevated after practice (a general part of your body's response to exercise). The bottom levels are commonly around midnight. According to the Medline Encyclopedia, general levels of cortisol in the bloodstream at 8:00 a.m. Are 6-23 mcg/dl.
Should you get your cortisol levels tested?
For serious contentious athletes, it may be worth the time, cost and inconvenience to have cortisol tests done on a regular basis. Some force and conditioning coaches insist on it. For the mean trainee, as long as you are aware of the factors that yield inordinate cortisol and take steps to keep it in the normal, salutary range, then testing is probably not necessary.
Is cortisol linked to abdominal obesity?
Yes. There is a link between high cortisol levels and warehouse of body fat, particularly "visceral" abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas "regular" fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.
Does Cortisol Make you fat?
No, cortisol is not "the thing" that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to warehouse of abdominal fat, not the traditional cause. An excess of fat from too much food and not enough practice is what makes you fat.
If cortisol is linked to abdominal obesity, then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?
No. Just because there is an association between high cortisol levels and abdominal body fat doesn't mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a association between cortisol and body fat did not test either suppressing cortisol removes fat that is already deposited on your body.
Does stress make you fat?
No. If it did, then everyone who is stressed would be gaining fat. Many citizen lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess fat from "stress eating" can make you fatter.
Is cortisol is bad for you?
Cortisol is not "bad for you," it is a hormone that is necessary for life as part of our natural stress response. There are many hormones in our bodies, which in the allowable amounts, mouth good health, but in excess or in deficiency, have negative effects or even lead to condition problems or diseases. Cortisol is no different. For example, Cushing's syndrome is a disease of high cortisol levels, while Addison's is a disease of low cortisol levels. You want to mouth a healthy, general level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.
Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced increase hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease force and operation in athletes.
Can suppressing cortisol enhance your muscle increase and strength?
High cortisol levels can increase muscle protein breakdown and inhibit protein synthesis (building up muscle proteins), so a chronically elevated cortisol level is clearly counterproductive to building muscle. Bringing elevated cortisol levels back to general may enhance recovery, strength, hypertrophy and performance. However, there is no scientific evidence that reducing your cortisol levels below general will have any ensue on
increasing force or muscle growth.
Should you take a cortisol-suppressing supplement to help you lose weight?
In my opinion, no, actually not. Cortisol suppressing supplements are not a valid explication for losing weight. The Ftc has filed lawsuits against the makers of Cortislim and Cortistress, charging them with making false and unsubstantiated claims that their products can cause weight loss. Lydia Parnes, acting director of the Ftc's bureau of buyer security says, "The defendant's claims fly in the face of reality. No pill can replace a salutary program of diet and exercise." Reducing excessively high cortisol levels through supplement use may prove useful in some ways for hard training athletes. However, pills do not make you lose fat. Body fat is lost by creating a caloric deficit through practice and nutrition.
Should you take a cortisol-suppressing supplement to help operate your stress levels?
There are quite a few supplements, mostly herbs, which are reputed to have "calming," "relaxing," "tranquilizing," "stress-relieving" or "anti-anxiety" effects. These consist of Magnolia bark, kava kava, valerian, L-theanine and too many others to mention. However, very few studies exist which have directly tested the effects of these herbs on cortisol levels. Although some citizen may find value in these types of products, the ideal explication is to cut the stress or convert your perception of the stress to lessen its corporeal effects. Treating symptoms does not remove causes. It can be perilous to "band-aid" the effects of stress while the stress remains in place.
What should you do if you have a lot of stress in your life?
It makes sense to take steps to cut stress in your life and lessen the impact of stressors that cannot be avoided. Trying to avoid stress completely is not possible, nor is it desirable. Stress is an foremost part of life because you can't perform definite adaptations and increase without stress to trigger them. It's continuous stress that you want to avoid. It's okay to expose yourself to stress, in case,granted there is a enough duration of rest afterwards so you can fully recover.
One of the best ways to keep cortisol in the general range is to cut stress and allow time for salvage and renewal. There are effective and natural means of reducing stress that don't cost a penny, together with getting out in nature, deep breathing, enhancing sleep quality, freedom exercises, meditation and visualization-guided imagery. It's foremost to produce a calm mind and sense of tranquility.
What's in those cortisol pills anyway?
The ingredients can vary in type and quantity from one brand to the next. Some ingredients are included in the formulations to have a relaxing or stress reducing effect, some are included to cut cortisol levels, while others are aimed at insulin and blood sugar stabilization. Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine, green tea extract, bitter orange peel extract (source of synephrine), banaba leaf extract, vanadium, vitamin C, calcium and Chromium.
Other ingredients that are often used in the varied stock formulations consist of Epidemium, phytosterols, tyrosine, Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St. John's wort, Melatonin, Sam-e, Valerian, Gingko Biloba, Phosphatidyl Serine (Ps), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the scope of this article.
If you resolve to take a cortisol suppressing supplement what should you look for? Before you even think about supplements (or drugs), keep in mind that unnatural suppression of cortisol may not be wise or necessary, especially if you haven't used all the natural cortisol and stress supervision strategies at your disposal first. Once your nutrition, training and salvage bases are covered, there is some solid study showing that definite supplements may be beneficial, especially for athletes engaged in highly hard training.
Carbohydrate consumed with lean protein immediately after training has a cortisol suppressing effect. High glycemic index (Gi) carbs in particular, cause an insulin spike, which not only helps restore muscle glycogen, stimulates protein synthesis and kick starts the salvage process, it also helps lower the exercise-induced rise in cortisol. The study supporting this practice is substantial. (This should serve as a warning to citizen on low carb diets that are so precise that they don't even allow small amounts of carbs after workouts). Rather than solid food, many athletes prefer a liquid "meal" using a industrial post workout drink containing whey protein and maltodextrin plus dextrose or glucose (fast acting protein and high Gi carbs) because the rapid absorption time may speed recovery.
Vitamin C, known generally for cold or flu security and antioxidant properties, may decrease cortisol levels. A study by Marsit, et al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg. Of vitamin C per day. Other studies have reported similar findings.
Phosphatidyl serine (Ps) is a phospholipid, which appears to have cortisol suppressing properties. Studies by Fahey and Monteleone have shown that daily doses of 800 mg can cut cortisol. These studies did not desist that Ps would help you lose weight or gain more muscle.
Glutamine is an amino acid, which in some studies, has been shown to decrease cortisol and preclude a decrease in protein synthesis. Many force athletes swear by glutamine for improved recovery, but the study is still not conclusive about efficacy or dosages for athletes or bodybuilders. Much of the study on Glutamine was performed on patients recovering from surgery, burns or traumas (severe stresses to the body).
Acetyl-L Carnitine (Alc) has been studied in Alzheimers patients as a method of enhancing cognitive function. One study showed that long term use of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. study on rats and mice has shown that Alc increases luteinizing hormone, which may in turn elevate testosterone. either these findings carry over to salutary athletes has yet to be proven, but some coaches and athletes believe that Alc lowers cortisol and elevates testosterone.
It's foremost to note that the study on some of these substances is often conflicting and inconclusive. It's also foremost to note that many of the cortisol suppressing supplements which are marketed to athletes or to citizen seeking weight loss do not consist of doses everywhere near the amounts that were used in the research. (Yet someone else way that
supplement associates deceive consumers).
How can you lower your cortisol levels naturally?
You can lower cortisol naturally. In fact, if you are overtrained, unnatural cortisol suppression may be nothing more than a "band aid," and continued overtraining can lead to adrenal exhaustion, which could take months to remedy. Sometimes the best thing you can do is take a rest or decrease your training volume and intensity rather than artificially effort to suppress cortisol. Symptoms of overtraining consist of elevated resting pulse, sleep disturbances, fatigue, decreased force and decreased performance.
* Avoid very low calorie diets, especially for continued periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.
* Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)
* Avoid continuous stress. Stress is an foremost part of growth. It's when you remain under constant stress without periods of salvage that you begin breaking down.
* Avoid overtraining by retention workouts intense, but brief (cortisol rises sharply after 45-60 min of force training)
* Avoid overtraining by matching your intensity, volume and duration to your salvage ability. Decrease your training frequency, and or take a layoff if necessary.
* Suppress cortisol and maximize salvage after workouts with allowable nutrition: Consume a carb-protein meal or drink immediately after your workout.
* Get plentifulness of capability sleep (sleep deprivation, as a stressor, can raise cortisol).
* Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc.
* Limit alcohol (large doses of alcohol elevate cortisol).
* Stay well hydrated (at least one study has recommend that dehydration may raise cortisol).
How do you spot a weight loss pill scam?
The cortisol pill is just one in a long string of bogus weight loss products, and it won't be the last! Why? Because weight loss supplements are big business! Eight or nine shape fortunes have been made from the sales of a particular product, which was later proven to be a total farce.
How do you safe yourself? Do your homework! Don't take anyone unless you know exactly what's in the product, why it's in the stock and how much is in the product. Chronicle the scientific research. Don't buy a weight loss stock just because a radio personality says it works! Don't jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!
Conclusions
Excessive cortisol is not good. But cortisol is not inherently bad; it's a vitally foremost hormone and part of your body's natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite... Increased appetite may lead to eating too much... Eating too much makes you gain fat. Make sense?
Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most actually are not), get yourself on a solid practice and nutrition program and seek natural ways enhance salvage and cut stress. By doing this first, you may be pleasantly surprised to find that you're losing fat and gaining muscle and there isn't even a need to take a supplement at all.
Copyright 2005 Tom Venuto
Cortisol, Stress, And Body FatAmerican Warrior Radio © with Sonny Hartwell Vietnam Veteran interview Video Clips. Duration : 8.90 Mins.Vietnam Veteran Sonny Hartwell shares some experiences. Jim Fazio Website www.jimfazioib.com PTSD: www.mentalhealth.va.gov MST: www.mentalhealth.va.gov Women vet: www.womenshealth.va.gov In Vietnam anytime between January 9, 1962 and May 7, 1975 (includes brief visits ashore or service aboard a ship that operated on the inland waterways of Vietnam. Check VA's list of US Navy and Coast Guard ships that operated in Vietnam. In or near the Korean demilitarized zone anytime between April 1, 1968 and August 31, 1971 List of illnesses due to being exposed to AGENT ORANGE. www.publichealth.va.gov AGENT ORANGE Stored in USA www.publichealth.va.gov Stored OUTSIDE USA www.publichealth.va.gov Evidence Needed for filing claim: www.vba.va.gov Seek Veterans Service Officer to file VA CLAIM: www.nacvso.org Vietnam Veterans with chronic b-cell leukemias, Parkinson's disease, or ischemic heart disease may apply for disability compensation for these diseases using VA's Fast Track Claims Processing System. Children and Survivors Veterans' children with spina bifida may be eligible for compensation, health care, and vocational training based on the Veteran's qualifying service in or near the Korean demilitarized zone. Learn more about benefits for children with birth defects. Surviving spouses, children and dependent parents of Veterans who were exposed to herbicides and died as the result of diseases associated with Agent Orange exposure may be eligible for benefits. These benefits include ...
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