Cortisol – Is this hormone holding you back?

What is Cortisol?

Cortisol is a natural steroidal hormone released by our adrenal glands. Our adrenal glands sit on top of our kidneys and release this hormone in response to stress situations. For this reason cortisol is often referred to as the “stress hormone”.

Benefits of Cortisol?

In small bursts, cortisol has many benefits. It can help with short term memory, aiding in removal of toxins from the body by your liver, assisting the immune system in regulating your blood sugar levels. It can also give us a small burst of energy in survival situations, and a temporarily higher pain threshold.

Negative effects of cortisol?

It is when cortisol levels are raised for prolonged periods that adverse effects begin. Increased cortisol levels have been linked to the following negative effects;

–         increased abdominal fat

–         increased blood glucose and appetite

–         depression

–         more pronounced PMS symptoms

–         Increased blood pressure and cardiovascular disease

How does cortisol affect my training?

Reduced muscle growth and increased catabolism – Cortisol plays the opposite role in our body to Testosterone.  Cortisol is a catabolic hormone that reduces protein synthesis and prevents tissue growth. At around the 1 hour mark of a weights session, your body’s testosterone levels begin to fall and the cortisol ratio becomes disadvantageous. It is for this reason that workouts should be kept under an hour. No time for chit-chat, just lift and get out before all your hard work is for nothing. Less is sometimes more.

Reduces fat burning – Too much low intensity, long duration cardiovascular will increase cortisol levels and cause the body to catabolise muscle and store body fat. Losing weight should not be your training goal as much as losing fat, and losing fat is not as simple as performing hour after hour on a treadmill or bike. Try some intervals and circuit training to mix it up and keep the cortisol levels lowered.

Best ways to control your cortisol levels?

Diet – research has shown that eating smaller and more frequent meals helps keep cortisol levels lower than when eating larger, less frequent meals. Supplying your body with quality proteins, complex carbohydrates, good fats, vitamins and minerals will assist in maintaining healthy cortisol levels. The most important meals are breakfast and post workout as these are times when cortisol levels are at their highest.

Spiking insulin post workout – Immediately following a resistance training session you should consume a high glycemic carbohydrate. This will cause a rapid secretion of Insulin which has been shown to interfere with cortisol and assist with its clearance from the body.

Keep weights sessions under 1 hour – keep workouts short and intense as at around the 1 hour mark testosterone levels will begin to drop and cortisol will rise.

Sleep – make sure your are getting your 8 hours sleep per night. Growth hormone levels are high and cortisol levels are low while you are asleep. This is when your body makes all those positive changes you are working so hard for.

Limit caffeine – as little as 2-3 cups of coffee per day has been shown to increase cortisol levels

And last but not least RELAX – As I said earlier, cortisol is known as the stress hormone and is elevated drastically during periods of high stress. Find time to sit and chill out, whether that be with a good book, movie, long walk, or a nice bath. Find something that lets you unwind, de-stress and feel the difference.

Remember that sometimes, “less is more” and if you aren’t feeling up to a session, sometimes you are better to take that hour and unwind a little.

Drew