Re: Cortisol Control

[Guest guest]

I got this information from a website, I can't find

the address of the site, it's not my work. I attended

a Bio-signature Modulation seminar in 2004, last year

I came across a website with some studies that showed

a reduction in cortisol with some supplements. Here is

the information.

Damage of Excess Cortisol:

Researchers at the National Institutes of Health in

Bethesda, land, and the U.S. Naval Postgraduate

School in Monterey, California, have documented the

negative effects of excess cortisol:

• Impaired Immunity

• Osteoporosis

• Reduced muscle, increased abdominal fat

• Impaired memory and learning

• Reduced glucose utilization

• Reduced Growth Hormone, Testosterone, DHEA output

• Reduced estrogen, and more.

Cortisol & Fat Accumulation

• Cortisol activates fat-storage enzymes in cells.

• Researchers at the Sahlgren's Hospital in Sweden

identified a direct link between cortisol levels and

midsection obesity.

• The higher the cortisol level, the greater the fat

accumulation and waist-to-hip ratio.

• According to National Institutes of Health

scientists, " Fat storage is enhanced by an increase in

activity of LPL, the activity of which is stimulated

by prolonged exposure to high tissue levels of

cortisol in combination with insulin. "

Marin P, Cortisol secretion in relation to body fat

distribution in obese premenopausal women. Metabolism.

1992 Aug;41(8):882-6

Peeke PM, Chrousos GP. Hypercortisolism and obesity.

Ann NY Acad Sci. 1995 Dec 29;771:665-76.

Cortisol Adds Appetite

• Researcher Elissa Epel also documented the link

between stress, cortisol and central body fat in 59

premenopausal women.

• She noted that women who experienced the most

stress-and cortisol output-were those who also had the

most midsection fat.

• In another study Epel noted that high cortisol

levels had another undesirable effect: amped up

appetite.

Epel ES et al. Stress & Body shape: stress-induced

cortisol secretion is consistently greater among women

with central fat. Psychosom Med. 2000

Sep-Oct;62(5):623-32.

Epel E et al. Stress may add bite to appetite in

women: a laboratory study of stress-induced cortisol

and eating behavior. Psychoneuroendocrinology. 2001

Jan; 26(1):37-49.

Factors that Increase Cortisol

• Caffeine (Chocolate)

• Sugar

• Stress

• Prozac

Caffeine & Cortisol

• 15 ounces of coffee can double adrenaline

production, which leads to increased cortisol.

• Coffee can also increase noradrenaline levels, which

raises blood pressure and increases heart rate.

Sugar & Cortisol

• According to Yudkin, MD, two weeks of consuming

a high-sugar diet can increase both insulin and

cortisol levels.

• His research shoed that fasting insulin levels

increased 40% and cortisol levels shot up 300-400%.

Cortisol & Stress

• Researchers at UCLA have shown that stress is one of

the strongest instigators of excess cortisol.

• Other studies have similarly documented the

sustained rise in cortisol that occurs during period

of high stress.

Futterman AD et al. Immunological and physiological

changes associated with induced positive and negative

mood. Psychosom Med. 1994 Nov-Dec;56(6):499-511.

Cortisol & Prozac

• Studies at the University of Colorado and

Greenslopes Private Hospital in Brisbane, Australia,

showed that Prozac (fluoxetine) increases both

cortisol and ACTH levels.

• Research at the Vanderbilt University School of

Medicine in Nashville, Tennessee, also documented the

cortisol-boosting effects of Prozac.

Laudenslager ML, e AS. Antidepressant treatment

during social challenge prior to 1 year of age affects

immune and endocrine responses in adult macaques.

Psychiatry Res. 2000 Jul 24;95(1):25-34.

Torpy DJ et al. Diurnal effects of fluoxetine and

naloxone on the human hypothalamic-pituitary-adrenal

axis. Clin Exp Pharmacol Physiol. 1997 June; 24

(6):421-3

Meltzer H et al. Fluoxetine, but not tricyclic

antidepressants, potentiates the

5-hydroxytryptophan-mediated increase in plasma

cortisol and prolactin secretion in subjects with

major depression or with obsessive compulsive

disorder. Neuropsychopharmacology. 1997 Jul;

17(1):1-11.

How to Reduce Excess Cortisol

• Reduce stress

• Eliminate caffeine

• Minimize sugar consumption

• Take phosphatidylserine

• Increase vitamin C uptake

• Increase natural growth hormone

• Increase DHEA, testosterone, estrogen

• Resistance weight training to increase Hgh

Vitamin C Combats Cortisol Overload

• New research documents the benefits of

sustained-release vitamin C on hormone levels.

• Researchers at the University of Trier in Germany

found that patients receiving 1 gram three times a day

of vitamin C (ascorbic acid) enjoyed markedly lower

blood pressure and cortisol levels.

Vitamin C vs. Cortisol

• A 2001 University of Pretoria study found that 500

mg. of vitamin C (ascorbic acid) taken twice a day

reduced serum cortisol levels by over 30%.

• Studies at Complutense University also found that

women who supplemented their diet with 1 gram of

vitamin C had markedly lower cortisol levels.

• The drop in cortisol was especially pronounced in

women suffering from heart disease.

De la Fuente M et al. Immune function in aged women in

improved by ingestion of vitamins C and E. Can J

Physiol Pharmacol. 1998 Apr;76(4):373-80.

s EM, R. Theron AJ. Attenuation of

increase in circulating cortisol and enhancement of

the acute phase protein response in vitamin

C-supplemented ultramarathoners. Int. J Sports Med

2001 Feb;22(2):120-6.

Longevity Cultures & Vitamin C

• Hunza - Apricots

• Vilcabamba - Citrus, Pineapple

• Azerbijian - Mulberry

• Tarahumara - Mangoes, Papaya

• Ningzia People - Wolfberries

Phosphatidylserine Combats Cortisol Overload

• Several studies at the Institute of Medical

Pathology at the University of Naples, Italy, found

that 50 mg. of phosphatidylserine can dramatically

lower stress-induced spikes in cortisol levels.

• Researchers achieved even greater declines in

cortisol with 75 mg. of phosphatidylserine.

Monteleone P et al. Effects of phosphatidylserine on

the neuroendocrine response to physical stress in

humans. Neuroendocrinology. 1990 Sep;52(3):243-8.

Monteleone P et al. Blunting by chronic

Phosphatidylserine administration of the

stress-induced activation of the

hypothalamo-pituitary-adrenal axis in healthy men. Eur

J. Clin Pharmacol. 1992; 42(4):385-8.

Exercise & Growth Hormone

• Sustained high-intensity exercise is one of the most

effective natural growth hormone releasors.

• Activities such as running and resistance training

(weight lifting) have been shown to increase the

quantity of growth hormone in the body by increasing

the sensitivity of the hypothalamus.

• Exercise is also key to maintaining low insulin &

blood sugar levels. Both of these are important in

triggering the release of the growth hormone.

Kieran Dolan

Ireland

--- Ed White wrote:

> We hear a lot of negative aspects associated with

> excess serum cortisol. I seem to recall that

> vitamin C reduces cortisol levels, but cannot find

> the citation. Do any supertraining members know of

> any foods or supplements that are documented to

> reduce cortisol levels. How about sleep effects on

> cortisol?

>

> Ed White

> East Sandwich, MA USA

[Guest guest]

> Phosphatidylserine Combats Cortisol Overload

> • Several studies at the Institute of Medical

> Pathology at the University of Naples, Italy, found

> that 50 mg. of phosphatidylserine can dramatically

> lower stress-induced spikes in cortisol levels.

> • Researchers achieved even greater declines in

> cortisol with 75 mg. of phosphatidylserine.

> Monteleone P et al. Effects of phosphatidylserine on

> the neuroendocrine response to physical stress in

> humans. Neuroendocrinology. 1990 Sep;52(3):243-8.

> Monteleone P et al. Blunting by chronic

> Phosphatidylserine administration of the

> stress-induced activation of the

> hypothalamo-pituitary-adrenal axis in healthy men. Eur

> J. Clin Pharmacol. 1992; 42(4):385-8.

***

Note how phosphatidylserine was administered:

Effects of phosphatidylserine on the neuroendocrine response to

physical stress in humans.

Monteleone P, Neuroendocrinology. 1990 Sep;52(3):243-8.

Institute of Medical Psychology and Psychiatry, First Medical School,

University of Naples, Italy.

The activity of brain cortex-derived phosphatidylserine (BC-PS) on

the neuroendocrine and neurovegetative responses to physical stress

was tested in 8 healthy men who underwent three experiments with a

bicycle ergometer. According to a double-blind design, before

starting the exercise, each subject received intravenously, within 10

min, 50 or 75 mg of BC-PS or a volume-matched placebo diluted in 100

ml of saline.

Blood samples were collected before and after the exercise for plasma

epinephrine (E), norepinephrine (NE), dopamine (DA),

adrenocorticotropin (ACTH), cortisol, growth hormone (GH), prolactin

(PRL) and glucose determinations. Blood pressure and heart rate were

also recorded. Physical stress induced a clear-cut increase in plasma

E, NE, ACTH, cortisol, GH and PRL, whereas no significant change was

observed in plasma DA and glucose. Pretreatment with both 50 and 75

mg BC-PS significantly blunted the ACTH and cortisol responses to

physical stress.

-------------

***

Oral supplementation dosages need to be significantly higher, for

example:

One of the studies, which was cited in the article:

Blunting by chronic phosphatidylserine administration of the stress-

induced activation of the hypothalamo-pituitary-adrenal axis in

healthy men.

· Monteleone P,

Institute of Psychiatry, First Medical School, University of Naples,

Italy.

The effect of chronic administration of phosphatidylserine derived

from brain cortex on the neuroendocrine responses to physical stress

has been examined in a placebo-controlled study in 9 healthy men.

Phosphatidylserine 800 mg/d for 10 days significantly blunted the

ACTH and cortisol responses to physical exercise (P = 0.003 and P =

0.03, respectively), without affecting the rise in plasma GH and PRL.

Physical exercise significantly increased the plasma lactate

concentration both after placebo and phosphatidylserine. The results

suggest that chronic oral administration of phosphatidylserine may

counteract stress-induced activation of the hypothalamo-pituitary-

adrenal axis in man.

--------------

Effects of phosphatidylserine supplementation on exercising humans.

· Kingsley M.

Phosphatidylserine (PtdSer) is a ubiquitous phospholipid species that

is normally located within the inner leaflet of the cell membrane.

PtdSer has been implicated in a myriad of membrane-related functions.

As a cofactor for a variety of enzymes, PtdSer is thought to be

important in cell excitability and communication. PtdSer has also

been shown to regulate a variety of neuroendocrine responses that

include the release of acetylcholine, dopamine and noradrenaline.

Additionally, PtdSer has been extensively demonstrated to influence

tissue responses to inflammation. Finally, PtdSer has the potential

to act as an effective antioxidant, especially in response to iron-

mediated oxidation.The majority of the available research that has

investigated the effects of PtdSer supplementation on humans has

concentrated on memory and cognitive function; patients experiencing

some degree of cognitive decline have traditionally been the main

focus of investigation. Although investigators have administered

PtdSer through intravenous and oral routes, oral supplementation has

wider appeal. Indeed, PtdSer is commercially available as an oral

supplement intended to improve cognitive function, with recommended

doses usually ranging from 100 to 500 mg/day. The main sources that

have been used to derive PtdSer for supplements are bovine-cortex (BC-

PtdSer) and soy (S-PtdSer); however, due to the possibility of

transferring infection through the consumption of prion contaminated

brain, S-PtdSer is the preferred supplement for use in humans.

Although the pharmacokinetics of PtdSer have not been fully

elucidated, it is likely that oral supplementation leads to small but

quantifiable increases in the PtdSer content within the cell

membrane.A small number of peer-reviewed full articles exist that

investigate the effects of PtdSer supplementation in the exercising

human.

Early research indicated that oral supplementation with BC-PtdSer 800

mg/day moderated exercise-induced changes to the hypothalamo-

pituitary-adrenal axis in untrained participants. Subsequently, this

finding was extended to suggest that S-PtdSer 800 mg/day reduced the

cortisol response to overtraining during weight training while

improving feeling of well-being and decreasing perceived muscle

soreness. However, equivocal findings from our laboratory might

suggest that the dose required to undertake this neuroendocrine

action may vary between participants.Interestingly, recent findings

demonstrating that short-term supplementation with S-PtdSer 750

mg/day improved exercise capacity during high-intensity cycling and

tended to increase performance during intermittent running might

suggest an innovative application for this supplement. With the

findings from the existing body of literature in mind, this article

focuses on the potential effects of PtdSer supplementation in humans

during and following exercise.

---------------

http://www.consumerlab.com/tnp.asp?chunkiid=21843

Natural Products Encyclopaedia

Athletic Performance

Weak evidence suggests that PS might decrease the release of the

hormone cortisol after intense exercise.34 Among its many effects,

cortisol acts to break down muscle tissue†" exactly the opposite of

the effect desired by a strength athlete or bodybuilder. This double-

blind, placebo-controlled study on 11 intensely trained athletes

found that 800 mg of PS taken daily reduced the cortisol rise by 20%

as compared with placebo.35 Another small study on 9 nonathletic

males found that daily doses of 400 and 800 mg of PS reduced cortisol

levels after exercise by 16% and 30%, respectively.36 Another study

found that phosphatidylserine could relieve some overtraining

symptoms, including muscle soreness, possibly due to effects on

cortisol.37,39

On the basis of these preliminary trials, PS has been proposed as a

sports supplement. However, there is as yet no direct evidence to

support the claims that PS actually helps athletes build muscles more

quickly and with less training effort. Furthermore, the most recent

and best designed study, using vegetable source PS, failed to find

any effect on cortisol release, muscle soreness or markers of muscle

damage.48

34. Fahey TD, Pearl M. Hormonal effects of phosphatidylserine during

2 weeks of intense training. Abstract presented at: National Meeting

of the American College of Sports Medicine;June, 1998; Orlando, Fla.

35. Fahey TD, Pearl M. Hormonal effects of phosphatidylserine during

2 weeks of intense training. Abstract presented at: National Meeting

of the American College of Sports Medicine;June, 1998; Orlando, Fla.

36. Monteleone P, Maj M, Beinat L, et al. Blunting by chronic

phosphatidylserine administration of the stress-induced activation of

the hypothalamo-pituitary-adrenal axis in healthy men. Eur J Clin

Pharmacol. 1992;42:385,388.

37. Monteleone P, Maj M, Beinat L, et al. Blunting by chronic

phosphatidylserine administration of the stress-induced activation of

the hypothalamo-pituitary-adrenal axis in healthy men. Eur J Clin

Pharmacol. 1992;42:385,388.

38. Fahey TD, Pearl M. The hormonal and perceptive effects of

phosphatidylserine administration during two weeks of resistive

exercise-induced overtraining. Biol Sport. 1998;15:135,144.

39. Monteleone P, Beinat L, Tanzillo C, et al. Effects of

phosphatidylserine on the neuroendocrine response to physical stress

in humans. Neuroendocrinology. 1990;52:243,248.

-----------------

Phosphatidylserine is expensive and many of the supplement manufacturers reduce

the daily dose significantly e.g., 100mg or 200mg. If you suspect cortisol may

be a problem it may be worthwhile to have one's blood or saliva tested.

Hope the latter helps

Carruthers

Wakefield, UK

[Guest guest]

Okay I get it. Phosphatidylserine seems to be effective in reducing cortisol.

Question is, how does one get their hands on phosphatidylserine?

N. Mack

ton, South Carolina

[Guest guest]

Check biodia.com for adrenal testing so that you can get actual ratio of

cortisol to dhea and supplement as needed.

Neisler

Encinitas, CA

Cortisol Control

We hear a lot of negative aspects associated with excess serum cortisol. I seem

to recall that vitamin C reduces cortisol levels, but cannot find the citation.

Do any supertraining members know of any foods or supplements that are

documented to reduce cortisol levels. How about sleep effects on cortisol?

Ed White

East Sandwich, MA USA

[Guest guest]

>Okay I get it. Phosphatidylserine seems to be effective in

reducing cortisol. Question is, how does one get their hands

>on phosphatidylserine?

> N. Mack

>ton, South Carolina

****

Taking a carbohydrate supplement, eg, sports drink (30-60

gm/CHO/hr) at intervals during training will ameliorate the rise

in cortisol. That's a lot less expensive than supplements with

dubious efficacy.

In fact, unless you really hammer yourself with an inappropriate

program and fail to refuel and eat adequately (called

overtraining :-), I think concerns about cortisol are overblown.

[Gleeson M, Nieman DC, Pedersen BK. Exercise, nutrition and

immune function. J Sports Sci. 2004 Jan;22(1):115-25. Review.]

Fitnesse

Gympie, Australia

[Guest guest]

It is at THIS point I have to say something about this thread. And I would

invite Dr. Ralph and other medical personnel (full doctors please) to comment on

this thread. I would also like to read the controlled, double blind independent

research on the supplements suggested below in support of the recommendations

given in the previous posting, if there are any such studies.

Please reference the Mayo Clinic site, www.mayoclinic.com, and its notes on

adrenal problems. The first thing they say is you need to get a blood test from

your regular MD. This means yes, an actual doctor, NOT your own speculation OR

that of a non qualified " paraprofessional " . Adrenal malfunction is NOT

something to self diagnose OR TREAT. True Adrenal Malfunction is VERY serious

and can be life threatening!

Second, the idea of " cortisol control " should be reviewed with some care as

well. There are a number of unproven and unregulated supplements again

suggesting by their own press that they 'control cortisol' to aid weight loss

and any other number of " maladies " . I would suggest that you use extreme

caution with anything that is bent on " controlling cortisol " . Cortisol, after

all, is a necessary and useful product that helps break down damaged proteins in

preparation for the required repair and growth phase of muscles and thus part of

training. That there is more than one component of " stress " - the distress and

eustress. Stress is not a bad thing in that you stress your body to improve it!

Cortisol is a necessary compound to work out at a high level too!

The overload of stress that can lead to overtraining is the " too much of a good

thing " . Reduction of the stress overuse can be made by means that are not in a

bottle. That is, one can engage rest, massage, time off, mental pursuits, any

number of things to properly reduce one's stress without resorting to something

in a bottle that is neither regulated nor necessary. The moderation of one's

program or one's work overtime will have far more effect than anything one might

take over the counter in a bottle...

Lastly, one more concern in particular about the " lypholized adrenal tissue " and

other such " supplements " containing animal glands. With the correct concerns

about Creuzfeld-Jakobs (mad cow) and other animal born illnesses, and the lack

of tight regulation of the supplement industry, you should be very wary of such

things overall!

If you have any such worries about adrenal malfunction, overproduction of

cortisol, you should first and foremost have your MD take a blood test and thus

begin a LOGICAL and correct check of your body's systems!

The Phantom

aka Schaefer, CMT, CSCS, competing powerlifter

Denver, Colorado, USA

It was written:

Hi All!

here are some fantastic supplements that support the adrenal system and help

lower cortisol:

Ashwaganda, Valerian root, lypholized adrenal tissue, rhodiola, Schisandra

berries. These herbs taken in conjunction with bioflavinoids/

anti-oxidants, like Viatmin C, help to reduce the negative effects of high

serum cortisol (eliminate free radicals) and increase glutathione levels.

Some AMAZING supplements that I have used are Ultimate Anti-Stress formula

(Brad King), AdrenaSense (Lorna Vanderhaege). I take these after my

workouts. Yoga is also fantastic.

One way to know if Adrenal are fatigued is if you continually experience

head rushes upon standing up.

Hope this helps

Heidi Richter; BHK,CFC

registered Kinesiologist

[Mod: Please sign all letters to Supertraining with your full

name, city and country]

[Guest guest]

> One way to know if Adrenal are fatigued is if you continually

experience

> head rushes upon standing up.

>

***

I have my doubts regarding the latter. Could you possibly post further

information to support your statement?

Many thanks

Carruthers

Wakefield, UK

[Guest guest]

Some initial research findings. More to follow:

Cortisol and DHEA

Effects of DHEA administration on episodic memory, cortisol and mood

in healthy young men: a double-blind, placebo-controlled study.

Psychopharmacology (Berl). 2005 Oct 18;:1-11 Psychobiology Research

Group, School of Neurology, Neurobiology and Psychiatry, University

of Newcastle upon Tyne, Newcastle upon Tyne, UK.

Dehydroepiandrosterone (DHEA) has been reported to enhance cognition

in rodents, although there are inconsistent findings in humans.

Twenty-four healthy young men were treated with a 7-day course of

oral DHEA (150 mg b.d.) or placebo in a double blind, random,

crossover and balanced order design. Subjective mood and memory were

measured using visual analogue scales (VASs). Cortisol concentrations

were measured in saliva samples. ERPs were recorded during retrieval

in an episodic memory test. Low-resolution brain electromagnetic

tomography (LORETA) was used to identify brain regions involved in

the cognitive task. RESULTS: DHEA administration led to a reduction

in evening cortisol concentrations and improved VAS mood and memory.

CONCLUSIONS: DHEA treatment improved memory recollection and mood and

decreased trough cortisol levels. The effect of DHEA appears to be

via neuronal recruitment of the steroid sensitive ACC that may be

involved in pre-hippocampal memory processing. These findings are

distinctive, being the first to show such beneficial effects of DHEA

on memory in healthy young men.

Cortisol and Obesity

Cortisol levels during an oral glucose tolerance test in lean and

obese women.

Endocr Res. 2005;31(3):213-8.

Division of Endocrinology and Metabolism, Akdeniz University, School

of Medicine, Antalya, Turkey.

Because of the similarities between Cushing's syndrome and insulin

resistance syndrome, cortisol metabolism in obesity has been

investigated in numerous studies. Our study investigates serum

glucose, insulin, and cortisol response to oral glucose stimulation

in a group of obese and lean normotensive, normolipidemic, and

glucose-tolerant premenopausal women. Previous studies reported

altered hypotalamic-pituitary-adrenal axis activity, altered levels

of urinary cortisol excretion, and increased metabolic clearance of

cortisol in obesity. In our study in obese women, the only detected

difference from lean subjects was a quicker suppression and recovery

in serum cortisol levels after glucose administration.

Cortisol and 5-HTP

L-5-hydroxytryptophan induced increase in salivary cortisol in panic

disorder patients and healthy volunteers.

Psychopharmacology (Berl). 2002 Jun;161(4):365-9.

Department of Psychiatry, Institute of Brain and Behaviour,

Maastricht University, AB Maastricht The Netherlands

Hypersensitivity of brain serotonin receptors has been proposed as a

causal mechanism in the pathophysiology of panic disorder. This

theory can be tested, using serotonergic stimulation of the HPA axis.

Up to now, plasma cortisol has generally been used as the outcome

measure in such studies. Assessment of salivary cortisol is a non-

invasive alternative to measure HPA axis activity. Salivary cortisol

levels were measured in 24 panic disorder patients and 24 healthy

volunteers, following ingestion of 200 mg L-5-hydroxytryptophan or

placebo.RESULTS: A significant rise in cortisol was observed in both

patients and controls following ingestion of L-5-hydroxytryptophan.

No such effects were seen in the placebo condition. CONCLUSION: The

results show that L-5-hydroxytryptophan stimulated salivary cortisol

is a useful probe of serotonin function in healthy volunteers as well

as panic disorder patients, and provide some evidence against a

serotonin receptor hypersensitivity in panic disorder.

W.G.

Ubermensch Sports Consultancy

San Diego, Ca.

>

> It is at THIS point I have to say something about this thread. And

I would invite Dr. Ralph and other medical personnel (full doctors

please) to comment on this thread. I would also like to read the

controlled, double blind independent research on the supplements

suggested below in support of the recommendations given in the

previous posting, if there are any such studies.

>

> Please reference the Mayo Clinic site, www.mayoclinic.com, and its

notes on adrenal problems. The first thing they say is you need to

get a blood test from your regular MD. This means yes, an actual

doctor, NOT your own speculation OR that of a non

qualified " paraprofessional " . Adrenal malfunction is NOT something

to self diagnose OR TREAT. True Adrenal Malfunction is VERY serious

and can be life threatening!

>

> Second, the idea of " cortisol control " should be reviewed with some

care as well. There are a number of unproven and unregulated

supplements again suggesting by their own press that they 'control

cortisol' to aid weight loss and any other number of " maladies " . I

would suggest that you use extreme caution with anything that is bent

on " controlling cortisol " . Cortisol, after all, is a necessary and

useful product that helps break down damaged proteins in preparation

for the required repair and growth phase of muscles and thus part of

training. That there is more than one component of " stress " - the

distress and eustress. Stress is not a bad thing in that you stress

your body to improve it! Cortisol is a necessary compound to work

out at a high level too!

>

> The overload of stress that can lead to overtraining is the " too

much of a good thing " . Reduction of the stress overuse can be made

by means that are not in a bottle. That is, one can engage rest,

massage, time off, mental pursuits, any number of things to properly

reduce one's stress without resorting to something in a bottle that

is neither regulated nor necessary. The moderation of one's program

or one's work overtime will have far more effect than anything one

might take over the counter in a bottle...

>

> Lastly, one more concern in particular about the " lypholized

adrenal tissue " and other such " supplements " containing animal

glands. With the correct concerns about Creuzfeld-Jakobs (mad cow)

and other animal born illnesses, and the lack of tight regulation of

the supplement industry, you should be very wary of such things

overall!

>

> If you have any such worries about adrenal malfunction,

overproduction of cortisol, you should first and foremost have your

MD take a blood test and thus begin a LOGICAL and correct check of

your body's systems!

>

> The Phantom

> aka Schaefer, CMT, CSCS, competing powerlifter

> Denver, Colorado, USA

>

>

> It was written:

>

> Hi All!

>

> here are some fantastic supplements that support the adrenal

system and help

> lower cortisol:

>

> Ashwaganda, Valerian root, lypholized adrenal tissue, rhodiola,

Schisandra

> berries. These herbs taken in conjunction with bioflavinoids/

> anti-oxidants, like Viatmin C, help to reduce the negative

effects of high

> serum cortisol (eliminate free radicals) and increase glutathione

levels.

>

> Some AMAZING supplements that I have used are Ultimate Anti-

Stress formula

> (Brad King), AdrenaSense (Lorna Vanderhaege). I take these after

my

> workouts. Yoga is also fantastic.

>

> One way to know if Adrenal are fatigued is if you continually

experience

> head rushes upon standing up.

>

> Hope this helps

>

> Heidi Richter; BHK,CFC

> registered Kinesiologist

> [Mod: Please sign all letters to Supertraining with your full

> name, city and country]

>

[Guest guest]

Cortisol- much maligned, under appreciated and often

poorly understood by the non scientific community.

Just reading some of the ads for supplements you would

think that cortisol is a poisonous substance and the

cause of everything wrong with us. Just take a few

cortisol blockers and your fat will melt away and you

will develop awesome muscles and a great physique.

It is interesting that one of the studies quoted in a

recent post noted a drop in cortisol in the evening.

Perhaps someone forgot to tell the investigators that

cortisol normally drops in the evening.

Contrary to common belief cortisol is a very important

regulating hormone necessary for sustaining normal

homeostasis. Lack of adequate cortisol levels can be

life threatening. In times of stress, if the adrenal

glands do not respond with an appropriate rise, the

patient may suffer severe shock.

It is considered a stress hormone not because it

causes stress but because it responds at a time of

stress to help regulate functions that help maintain

essential functions.

Its production is controlled by the brain by way of

the hypothalamic pituitary axis through a negative

feed back mechanism. It works in a way similar to the

thermostat in your living room. When your thermostat

senses a drop in temperature below a preset level it

signals the furnace to produce heat and when it senses

a rise in temperature above the preset level it turns

of the furnace.

As with many of the hormones controlled through this

HP axis, when the brain senses a drop in the levels of

cortisol it stimulates a rise in production by

stimulating the pituitary gland to produce more ACTH

(adreno-cortico-tropic-hormone) which in turn

stimulates the adrenal gland to make more cortisol,

and when the brain senses the rise of cortisol levels

to near desirable levels the brain stops stimulating

the pituitary’s production of ACTH.

The same mechanism controls the levels of thyroid

hormone, male and female hormones as well as several

other hormones..

What is unique about cortisol is that there is a

circadian (daily) rhythm in its production- that is

the levels are constantly changing throughout the day.

Cortisol levels reach the lowest levels during sleep

and begin to rise about 1 hr before you wake up. The

cortisol levels reach a peak in the late afternoon

after which the levels begin to drop until they again

reach their lowest levels.

How does your pituitary know that you plan on getting

up an hour earlier tomorrow and therefore it should

start production an hour earlier? It doesn’t. The

timing is set based on habits. The circadian cycle is

approximately 24 hrs in length and the cycle is

started when you awaken in the am. If you normally

awaken every morning at 5:00 the cortisol levels will

begin to rise about 1 hour earlier. As long as you

follow the same pattern of waking up and going to bed

your cortisol levels will be in synch. If you begin

to change your pattern of sleep/wake you cortisol

cycle will be out of sync.

Everyone has heard of jet lag. What does jet lag

really mean. It means that when you travel across

several time zones it takes several days before your

cortisol's circadian rhythm readjusts itself and your

system is normalized.

There is a whole body of very interesting research

based the circadian rhythm of cortisol and how it

affects our bodily and mental function.

For instance they have found that the most

productive time to hold a conference is around 11:00

in the morning when the cortisol levels are generally

somewhere in the mid point between its lowest level

and its highest level. The best time for competitive

sports is in the late afternoon when the cortisol

levels are reaching their peak. If you want to break

some records try to compete in the late afternoon and

not in the early morning.

If cortisol is so important what does it do?

I won’t go into to detail about all the workings of

cortisol but just some of the basics.

It has mulitple function but perhaps the two most

significant is glucoregulatory and anti inflammatory.

In fact it is called a glucocorticoid hormone.

It’s primary role is to help maintain a normal blood

glucose level so that the brain can function normally.

Since the most important organ in the body is the

brain (at least for most of us) cortisol is ready to

sacrifice all other organs to keep the brain going.

To this end, when the blood glucose begins to drop

below normal the brain senses this and stimulates,

through the hypothalamus, an increase in ACTH and an

increase in cortisol. As a result cortisol prevents

the muscles and other organs from taking glucose from

the blood stream. Cortisol also stimulates the

production of more sugar by way of gluconeogenesis

which converts amino acids into sugar promotes fat

release- ( it is the anti insulin hormone).

>>>Cortisol's release affects metabolism by attempting

to help maintain blood glucose levels during physical

exercise; it does this in part by acting upon skeletal

muscle and adipose tissue to increase amino acid and

lipid mobilization (Galbo, 2001; Wolfe, 2001).

Cortisol also aids this process by stimulating the

liver to produce enzymes involved in the gluconeogenic

and glycogenic pathways allowing conversion of amino

acids and glycerol into glucose and glycogen (Galbo,

2001; Wolfe, 2001).1)

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

I think that in a previous post

illustrated this point very succinctly:

“Taking a carbohydrate supplement, e.g., sports drink

(30-60

gm/CHO/hr) at intervals during training will

ameliorate the rise

in cortisol. That's a lot less expensive than

supplements with

dubious efficacy.-”

Not enough carbs causes loss of muscle mass which

cortisol uses to maintain a proper glucose level. Not

only is an adequate carb supply an excellent

supplement to prevent excessive cortisol it is a lot

cheaper and more readily available.

Another important function of cortisol is

anti-inflammatory. This is perhaps more important than

its glucoregulatory effect. Cortisol in various forms

is often used as a life saving drug. Ask any

asthmatic who has suffered from status asthmaticus and

has been given a large bolus of cortisone in the ER.

Anyone who wakes up with stiff joints is feeling the

effects of low cortisol levels. As the day progresses

the stiffness abates as a result of the rising

cortisol levels. Ever wonder why your joints hurt

more during the night and your tooth aches more at

night. You guessed it- lower cortisol levels.

Can you imagine what might happen if the so called

cortisol blockers could actually be effective in

blocking the production of cortisol or block the

effects of cortisol.

Instead of trying to block the action of cortisol it

is probably more important to avoid a lifestyle or

diet that forces the body to produce more cortisol to

save you from your bad habits.

For any one who did know this already a high level of

cortisol and low level of teststerone is a sign of

overtraining. Overtraining is a sign of a poor

training program. So if you think that you are

suffering from too much cortisol instead of reaching

for the next magic supplement take some time to

re-examine your lifestyle and as an athelte your

training program.

Eat properly get adequate rest, follow a regular

schedule of eating and sleeping. Perhaps one of the

greatest cause of dysregulation of cortisol is

inadequate sleep, disrupted sleep patterns and poor

eating habits.

When it comes to exercise the most important part of

your training program is proper recovery time between

workouts. Sometimes Less is More.

That’s all for now folks. I need to go to bed before

I mess up my circadian rhythm.

Ralph Giarnella MD

Southington, CT

*******************

1)RELATIONSHIP BETWEEN CIRCULATING CORTISOL AND

TESTOSTERONE: INFLUENCE OF PHYSICAL EXERCISE

Kaye K. Brownlee1, W. 1 and C.

Hackney1,2

1Endocrine Section - Applied Physiology Laboratory,

Department of Exercise & Sport Science,

2Department of Nutrition - School of Public Health,

University of North Carolina, Chapel Hill, NC, USA

[Guest guest]

Hi ,

you are absolutely right!! Always check with a medical professional, great

point to add on to our discussion!

If you are interested, there are numerous studies posted on these and other

herbal supplements that one can research. Ultimately, it is up to the

consumer to make a decision on what is right for them, this hopefully, gives

a place to start looking. If there is one thing we as professionals must

know (and I know we can all agree on this) is to never diagnose anything and

make suggestions not reccomendations!!

I agree with you on not only focusing on supplements but engaging in

activities to enhance mental and emotional ability to handle EXCESS stress.

Yoga is a great alternative, anything else that you have found to be

beneficial?

Thanks for your insight!

Heidi Richter

Vancouver, BC

>

>Reply-To: Supertraining

>To: <Supertraining >

>Subject: Re: Cortisol Control

>Date: Mon, 27 Nov 2006 11:45:58 -0700

>

>It is at THIS point I have to say something about this thread. And I would

>invite Dr. Ralph and other medical personnel (full doctors please) to

>comment on this thread. I would also like to read the controlled, double

>blind independent research on the supplements suggested below in support of

>the recommendations given in the previous posting, if there are any such

>studies.

>

>Please reference the Mayo Clinic site, www.mayoclinic.com, and its notes

>on adrenal problems. The first thing they say is you need to get a blood

>test from your regular MD. This means yes, an actual doctor, NOT your own

>speculation OR that of a non qualified " paraprofessional " . Adrenal

>malfunction is NOT something to self diagnose OR TREAT. True Adrenal

>Malfunction is VERY serious and can be life threatening!

>

>Second, the idea of " cortisol control " should be reviewed with some care as

>well. There are a number of unproven and unregulated supplements again

>suggesting by their own press that they 'control cortisol' to aid weight

>loss and any other number of " maladies " . I would suggest that you use

>extreme caution with anything that is bent on " controlling cortisol " .

>Cortisol, after all, is a necessary and useful product that helps break

>down damaged proteins in preparation for the required repair and growth

>phase of muscles and thus part of training. That there is more than one

>component of " stress " - the distress and eustress. Stress is not a bad

>thing in that you stress your body to improve it! Cortisol is a necessary

>compound to work out at a high level too!

>

>The overload of stress that can lead to overtraining is the " too much of a

>good thing " . Reduction of the stress overuse can be made by means that are

>not in a bottle. That is, one can engage rest, massage, time off, mental

>pursuits, any number of things to properly reduce one's stress without

>resorting to something in a bottle that is neither regulated nor necessary.

> The moderation of one's program or one's work overtime will have far more

>effect than anything one might take over the counter in a bottle...

>

>Lastly, one more concern in particular about the " lypholized adrenal

>tissue " and other such " supplements " containing animal glands. With the

>correct concerns about Creuzfeld-Jakobs (mad cow) and other animal born

>illnesses, and the lack of tight regulation of the supplement industry, you

>should be very wary of such things overall!

>

>If you have any such worries about adrenal malfunction, overproduction of

>cortisol, you should first and foremost have your MD take a blood test and

>thus begin a LOGICAL and correct check of your body's systems!

>

>The Phantom

>aka Schaefer, CMT, CSCS, competing powerlifter

>Denver, Colorado, USA

>

>

>It was written:

>

> Hi All!

>

> here are some fantastic supplements that support the adrenal system and

>help

> lower cortisol:

>

> Ashwaganda, Valerian root, lypholized adrenal tissue, rhodiola,

>Schisandra

> berries. These herbs taken in conjunction with bioflavinoids/

> anti-oxidants, like Viatmin C, help to reduce the negative effects of

>high

> serum cortisol (eliminate free radicals) and increase glutathione

>levels.

>

> Some AMAZING supplements that I have used are Ultimate Anti-Stress

>formula

> (Brad King), AdrenaSense (Lorna Vanderhaege). I take these after my

> workouts. Yoga is also fantastic.

>

> One way to know if Adrenal are fatigued is if you continually experience

> head rushes upon standing up.

>

> Hope this helps

>

> Heidi Richter; BHK,CFC

> registered Kinesiologist

> [Mod: Please sign all letters to Supertraining with your full

> name, city and country]