This is the second part of how to control cortisol to keep the muscle. I’m talking about health before tips to manage it with workout programs, food, and supplements. If you didn’t read the first part, click here.
Have a high rate of cortisol influence health and mental health. It disturbs neurotransmitters. When it’s is high, it
Reduction of noradrenaline
Noradrenaline fatigue makes you less focused and your blood pressure is low. And it can also lead to depression and anxiety.
Decline of dopamine
Dopamine creates noradrenaline. When you create to much adrenaline, you can damage the dopamine too. The consequences are Laziness, depression, lack of pleasure (anhedonia) and lack of motivation.
Deacrease the sensibility of beta-adrenergic receptors
Release a lot of adrenaline for a long time affects beta-adrenergic receptors. It’s not good to have a high rate of adrenaline all the time. It raises blood pressure to a high level and can damage the cardiovascular system.
The body to protect itself decreases the sensibility of the receptors. It does it to less react to its own adrenaline. The effects are depression, laziness, low self-esteem,
How to control cortisol
It’s time to know how to manage cortisol in a good way.
3 elements of workout can influence to not have an unnecessary high rate of cortisol.
Volume of workout
More you train, more you need energy. When you have a high need of energy, the cortisol will be more use to help to organize resources.
More you make effort, more you produce cortisol. For example, when you go to failure, you create more cortisol.
In the case where you do a stressful exercise, you create more cortisol. I mean when you try to bet your record on squat or deadlift, your body release more cortisol.
To make a comparison, there is a difference in cortisol production with exercises. With polyarticular exercises (squat or deadlift), you create more cortisol than others (curls).
All this information helps to decrease the damage of cortisol with a little plan:
- When you do a big volume of workout => reduce your effort for each set (no failure).
- When you do polyarticular movement => reduce the volume of training.
- With polyarticular exercise avoid to go to failure.
- When you do a real heavy training (92.5% + range) => reduce the workout volume.
- In the situation where you add a new exercise => cut down the volume until you understand the new movement.
As said before, cortisol has also the function to stabilize the blood sugar rate. The body creates more cortisol when blood sugar rate is low. Eat carbs helps to reduce it and help to keep a normal blood sugar rate.
There is a lot of different type of low-carb diets. In my point of view, it’s a bad idea to use it if you have often a high rate of stress. This situation can drive to a constant creation of cortisol. Of course, you can produce glucose from amino acids to keep a normal rate of blood sugar. What I am saying is a keto diet doesn’t protect you at 100% of an excess of it. If you are a very active person, doesn’t eat carbs can have a result of a high level of cortisol.
In the meantime, a high-carb diet is not the solution. Eat around 30% of carbs in your caloric intake helps to have a low glycemic and have the cortisol under control.
Eat carbs at the diner helps to reduce cortisol to sleep well and have a better recovery.
It’s also possible to use some supplements as tools to manage better cortisol.
Glycine is an essential amino acid. One of its functions is to slow the nervous system when it’s too busy. In consequence, it reduces adrenaline and cortisol. Glycine boosts the distribution of serotonin. Serotonin is a chemical called happy chemical because it’s a well-being neurotransmitter. Glycine also stimulates mTOR . mTOR improves protein synthesis from a workout session.
Eat magnesium after a training session and in the evening. As a result, it reduces the link between adrenaline and adrenergic receptors . This helps you to relax and at the same time protect the beta-adrenergic receptors.
Rhodiola Rosea is a plant from mountainous areas of Europe, Asia and Arctic. This plant has several benefits. In this case, it improves the ability to handle stress. Less stress, less cortisol.
Carbs from workout supplements are easier to absorb while a training session. In the situation where you have already carbs, your body can create less cortisol. Remember it also organizes your resources (energy) for your body.
Vitamin D helps in the process in the conversion of adrenaline to noradrenaline. This vitamin decreases the effect of cortisol in an indirect way. It blocks an excessive production of adrenaline.
This avoids to have:
- a reduction of dopamine or noradrenaline.
- adrenergic less sensitive.
The body doesn’t create cortisol to destroy itself. Cortisol is a hormone that helps to survive in dangerous situations. The problem is when it has a constant high rate, it becomes bad for health. Today, we have a lifestyle that makes easier to have a high level of stress. This is, for this reason, is important to know how to control it to have a better life.
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