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, its 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 Ill try that. They also hit home emotionally
by focusing on common hot buttons such as stress (who
isnt 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 dont 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 bodys
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 doesnt 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, Cushings
syndrome is a disease of high cortisol levels, while Addisons
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 FTCs bureau of consumer protection
says, The defendants 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 cant achieve positive adaptations and growth
without stress to trigger them. Its continuous stress
that you want to avoid. Its 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
dont 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.
Whats 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. Johns 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 havent 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 dont 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.
Its 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. Its 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 wont 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! Dont take anything
unless you know exactly whats in the product, why
its in the product and how much is in the product.
Review the scientific research. Dont buy a weight
loss product just because a radio personality says it
works! Dont 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; its
a vitally important hormone and part of your bodys
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 youre losing
fat and gaining muscle and there isnt 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.
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About
the Author:
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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 Mens Exercise, as well as on hundreds
of websites worldwide.
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