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 at www-burnthefat-com
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About the Author:
Tom Venuto is a natural bodybuilder and author of
the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches
you how to burn fat without drugs or supplements using the little-known secrets
of the world's best bodybuilders and fitness models. Learn how to get rid of
stubborn fat and turbo-charge your metabolism by visiting:
www-burnthefat-com.
