|
Special
7 Book
CD-ROM Sale!
Looking
for the perfect way to kick-start your new body? For a limited time
only, you can get all 7 of our groundbreaking training eBooks at 31%
off the regular price!
Click
here for more
information
now! |
|
Cortisol,
Stress And Body Fat: Straight Answers To The Top 20 Questions About
The Stress Hormone
By Tom Venuto, NSCA-CPT, CSCS
It
seems that every time science uncovers some type of association between
body fat and anything, opportunistic entrepreneurs are waiting in the
shadows to create a product 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, Little Proof
After
a web search on the subject of cortisol, here are some of the claims
you may find:
Stress
makes you fat
Cortisol is what makes you fat
Cortisol reducing supplements control stress
Cortisol reducing supplements reduce belly fat
Cortisol reducing supplements get rid of “stress fat”
Cortisol reducing supplements balance hormone levels that cause stress
Cortisol reducing supplements increase muscle growth
Cortisol supplements suppress appetite
Cortisol supplements speed up metabolism
The
advertising claims include 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 common
hot buttons such as stress (who isn’t at least a little 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 important 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 article 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 category
of hormones known as “glucocorticoids”, referring to their
ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.
Why
does your body produce cortisol?
Cortisol
is a stress hormone. Your body produces cortisol in response to stress,
physical, mental or emotional. This can include extremely low calorie
diets, intense training, high volume training, lack of quality sleep
as well as common daily stresses such as job pressures, fights with
your spouse or being caught in a traffic jam. Trauma, injury and surgery
are also major stressors to the body (Note: much of the research 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 energy and physical readiness to handle the stressful
situation or threat.
How
do you know whether your cortisol levels are high?
You
can get your cortisol levels tested if you choose to. The most common
method of testing is a blood test (blood cortisol levels). Saliva and
24 hour urine tests are also available.
What
is a normal level of cortisol?
Cortisol
levels are higher in adults than children and levels fluctuate throughout
each 24 hour period, so tests must account for the time of day. Cortisol
concentrations are highest in the early morning around 6 – 8 a.m.
and they are also elevated after exercise (a normal part of your body’s
response to exercise). The lowest levels are usually around midnight.
According to the Medline Encyclopedia, normal 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 competitive athletes, it may be worth the time, expense and
inconvenience to have cortisol tests done on a regular basis. Some strength
and conditioning coaches insist on it. For the average trainee, as long
as you are aware of the factors that produce excessive cortisol and
take steps to keep it in the normal, healthy range, then testing is
probably not necessary.
Is
cortisol related to abdominal obesity?
Yes.
There is a link between high cortisol levels and storage 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 storage of abdominal fat, not the primary cause. An excess
of calories from too much food and not enough exercise is what makes
you fat.
If
cortisol is related 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 relationship
between cortisol and body fat did not test whether 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
people lose weight while under stress. In some studies, test subjects
with the highest cortisol (and stress) 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 calories 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 essential for
life as part of our natural stress response. There are many hormones
in our bodies, which in the proper amounts, maintain good health, but
in excess or in deficiency, have negative effects or even contribute
to health 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 maintain
a healthy, normal 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 growth hormone levels, and reduced
connective tissue strength. Chronically elevated levels of cortisol
can also decrease strength and performance in athletes.
Can
suppressing cortisol improve your muscle growth 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 normal may improve recovery, strength, hypertrophy
and performance. However, there is no scientific evidence that reducing
your cortisol levels below normal will have any effect on increasing
strength or muscle growth.
Should
you take a cortisol-suppressing supplement to help you lose weight?
In
my opinion, no, absolutely not. Cortisol suppressing supplements are
not a valid solution 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 consumer protection
says, “The defendant’s claims fly in the face of reality.
No pill can replace a healthy program of diet and exercise.” Reducing
excessively high cortisol levels through supplement use may prove beneficial
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
exercise and nutrition.
Should
you take a cortisol-suppressing supplement to help control 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
include 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
people may find value in these types of products, the ideal solution
is to reduce the stress or change your perception of the stress to lessen
its physical effects. Treating symptoms does not remove causes. It can
be dangerous 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 reduce 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 important part of
life because you can’t achieve positive adaptations and growth
without stress to trigger them. It’s continuous stress that you
want to avoid. It’s okay to expose yourself to stress, provided
there is a sufficient period of rest afterwards so you can fully recover.
One
of the best ways to keep cortisol in the normal range is to reduce stress
and allow time for recovery and renewal. There are effective and natural
means of reducing stress that don’t cost a penny, including getting
out in nature, deep breathing, enhancing sleep quality, relaxation exercises,
meditation and visualization-guided imagery. It's important to develop
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 reduce 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 various product formulations
include 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 decide 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 management
strategies at your disposal first. Once your nutrition, training and
recovery bases are covered, there is some solid research showing that
certain supplements may be beneficial, especially for athletes engaged
in extremely 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 recovery process, it also helps
lower the exercise-induced rise in cortisol. The research supporting
this practice is substantial. (This should serve as a warning to people
on low carb diets that are so strict that they don’t even allow
small amounts of carbs after workouts). Rather than solid food, many
athletes prefer a liquid “meal” using a commercial 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 mainly for cold or flu protection 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 reduce cortisol. These studies did not conclude 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 prevent a decrease in protein synthesis. Many strength
athletes swear by glutamine for improved recovery, but the research
is still not conclusive about efficacy or dosages for athletes or bodybuilders.
Much of the research 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 improving cognitive function. One study showed that long term use
of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. Research
on rats and mice has shown that ALC increases luteinizing hormone, which
may in turn elevate testosterone. Whether these findings carry over
to healthy athletes has yet to be proven, but some coaches and athletes
believe that ALC lowers cortisol and elevates testosterone.
It’s
important to note that the research on some of these substances is often
conflicting and inconclusive. It's also important to note that many
of the cortisol suppressing supplements which are marketed to athletes
or to people seeking weight loss do not contain doses anywhere near
the amounts that were used in the research. (Yet another way that supplement
companies 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
attempt to suppress cortisol. Symptoms of overtraining include elevated
resting pulse, sleep disturbances, fatigue, decreased strength and decreased
performance.
Avoid
very low calorie diets, especially for prolonged 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 important part of growth. It’s
when you remain under constant stress without periods of recovery that
you begin breaking down.
Avoid overtraining by keeping workouts intense, but brief (cortisol
rises sharply after 45-60 min of strength training)
Avoid overtraining by matching your intensity, volume and duration to
your recovery ability. Decrease your training frequency, and or take
a layoff if necessary.
Suppress cortisol and maximize recovery after workouts with proper nutrition:
Consume a carb-protein meal or drink immediately after your workout.
Get plenty of quality 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 suggested 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 figure fortunes have been made from
the sales of a single product, which was later proven to be a total
farce.
How
do you protect yourself? Do your homework! Don’t take anything
unless you know exactly what’s in the product, why it’s in
the product and how much is in the product. Review the scientific research.
Don’t buy a weight loss product 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 important 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 surely
are not), get yourself on a solid exercise and nutrition program and
seek natural ways to enhance recovery and reduce stress. By doing this
first, you may be pleasantly surprised to find that you’re losing
fat and gaining muscle and there isn’t a need to take supplements
at all.
For
more information on how to lose body fat safely, permanently and naturally
without supplements or pills, check out the e-book, Burn
the Fat, Feed The Muscle.
References:
1.
Bidzinska, B., et al., Effect of different chronic intermittent stressors
and acetyl L Carnitine on hypothalamic beta endorphin and GnRH and on
plasma testosterone levels in male rats. Neuroendocrinology, 1993, 57(6):
985-990
2.
Bjorntorp, P., Body fat distribution, insulin resistance, and metabolic
diseases. Nutrition, 1997, 13: 795-803
3.
Bjorntorp, P., Do stress reactions cause abdominal obesity and comorbidities?
Obesity Reviews, 2001, 2: 73-86
4.
Brillon, et al., “Effect of cortisol on energy expenditure and
amino acid metabolism in humans,” Am J Physiol 268 1995: E501-13.
5.
Bruno, G, et al,, Acetyl L Carnitine in Alzheimer disease: a short term
study on CSF neurotransmitters and neuropeptides. Anzeihmer Disease
& Associated Disorders, 1995. 9(3): p. 128-131
6.
Chrousos, et al., CRH, Stress and Depression: An Etiological Approach
(Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997)
7.
Chrousos, G.P., The role of stress and the hypothalamic-pituitary-adrenal
axis in the pathogenesis of the metabolic syndrome: neuro-endocrine
and target tissue-related causes. International Journal of Obesity and
Related Metabolic Disorders, 2000, 24, S50-55
8.
Dallman, M.F., Pecoraro, N., Akana, S.F., La Fleur, S.E., Gomez, F.,
Houshyar, H., Bell, M.E., Bhatnagar, S., Laugero, K.D., & Manalo,
S. Chronic stress and obesity: a new view of "comfort food".
Proceedings of the National Academy of Sciences, (2003), 30, 11696-11701
9.
Epel ES, McEwen B, Seeman T, Matthews K, Castellazzo G, Brownell KD,
Bell J, Ickovics JR. Stress and body shape: stress-induced cortisol
secretion is consistently greater among women with central fat. Psychosom
Med. 2000 Sep-Oct; 62(5):623-32.
10.
Fahey, et al., Hormonal Effects of Phosphatidylserine (PS) during two
weeks of intense weight training (Orlando, Fl : ACSM Conference, 1998)
11.
Fry, et al., “Resistance exercise overtraining and overreaching.
Neuroendocrine responses,” Sports Med, 1997, 23 (2): 106-129.
12.
Futterman, A.D., et al., Immunological and physiological changes associated
with induced positive and negative mood, Phychosomatic medicine, 1994,
56(6): 499-511
13.
Griffin J, Ojeda S. Textbook of endocrine physiology, 3rd ed. New York:
Oxford University Press, 1996.
14.
Hickson, et al., “Glutamine prevents down regulation of myosin
heavy chain synthesis and muscle atrophy from glucocorticoids,”
Am J Physiol, 1995, 268: E730-E734.
15.
Hickson, et al., “Glucocorticoid antagonism by exercise and androgenic-anabolic
steroids,” Med Sci Sports Exerc, 1990, 22: 331-340.
16.
Kraemer, W.J., et al, Physiological adaptations to a weight-loss dietary
regimen and exercise programs in women. Journal of Applied physiology,
83, 270-279.
17.
Krsmanovic, L.Z., et al., Actions of Acetyl L canitine on the hypothalamo-pituitary-gonadal
system in female rats. Journal of Steroid Biochemical Molecular Biology,
1992. 43(4): 351-358
18.
Kelley, et al, ‘energy restriction and immunocompetence in overweight
women.” Nutrition Research 18.2 (18): 159-169
19.
Laitinen, J., Ek, E., & Sovio, U. Stress-related eating and drinking
behavior and body mass index and predictors of this behavior. Preventive
Medicine, 2002, 34, 29-39
20.
Marsit, J.L, et al., Effects of ascorbic acid on serum cortisol and
the Testosterone:Cortisol ratio in junior elite weightlifters, Journal
of Strength And Conditioning Research, 1998, 12(3), 179-184
21.
Martignoni, E., et al, Acetyl L carnitne acutely administered raises
beta endorphin and cortisol plasma levels in humans. Clinical Neuropharmacology,
1988. 11 (5) p. 472-47
22.
Monteleone, P., et al, Effects of phosphatidyl serine on the neuroendocrine
response to physical stress in humans. Neuroendocrinology, 1990, 52:243-248,
23.
Monteleone, P., et al, Blunting by chronic phosphatidyl serine administration
of the stress-induced activation of the hypothalamo-pituitary-adrenal
axis in healthy men. European Journal of Clinical Pharmacology, 42(4):
385-388, 1992
24.
Ottosson, K Vikman-Adolfsson, S Enerback, A Elander, P Bjorntorp and
S Eden, Growth hormone inhibits lipoprotein lipase activity in human
adipose tissue, Journal of Clinical Endocrinology & Metabolism,
2000, 80: 936-941,
25.
Palermo, S., et al, The effect of L-acetyl carnitine on some reproductive
functions in the oligoasthenospermic rat. Hormonal metabolism research,
1990. 22(12), 622 – 626
26.
Peeke PM, Chrousos GP. Hypercortisolism and Obesity. Ann NY Acad Sci
1995, 771:665-76.
27.
Rizza, et al., “Cortisol-induced insulin resistance in man. Impaired
suppression of glucose production and stimulation of glucose utilization
due to a post receptor defect of insulin action,” J Clin Endocrinol
Metab, 1992, 54: 131-138.
28.
Roberts, A.C. et al, Overtraining affects male reproductive status.
Fertility and Sterility, 1993, 60(4):686-692
29.
Rowbottom, et al., “The emerging role of glutamine as an indicator
of exercise stress and overtraining,” Sports Med 21.2 1996: 80-97.
30.
Roland Rosmond, Mary F. Dallman and Per Björntorp, Stress-Related
Cortisol Secretion in Men: Relationships with Abdominal Obesity and
Endocrine, Metabolic and Hemodynamic Abnormalities, The Journal of Clinical
Endocrinology & Metabolism, 1998, Vol. 83, No. 6 1853-1859
31.
Simmons, et al., “Increased proteolysis: an effect of increases
in plasma cortisol within the physiological range,” J Clin Invest,
1984, 73: 412-420.
About
the Author:
|
Tom Venuto
is a lifetime natural bodybuilder, an NSCA-certified personal
trainer (CPT), certified strength & conditioning specialist
(CSCS), and author of the #1 best-selling e-book, "Burn
the Fat, Feed The Muscle.” Tom has written hundreds of
articles and has been featured in print magazines such as IRONMAN,
Australian IRONMAN, Natural Bodybuilding, Muscular Development,
Exercise for Men and Men’s Exercise, as well as on hundreds
of websites worldwide. For information on Tom's Fat Loss program,
click
here.
Click
Here To Return To
Articles By Tom Venuto
|
|
