POPULARITY
4 episodes with hpa axis dysfunction
4 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
2 episodes with hpa axis dysfunction
I'm going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You're exercising but tired all the time? Sleep or don't, and you're still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don't miss it. What is Cortisol? Your body's primary stress hormone, but it's also your energy hormone. Regulates metabolism, immune response, and stress. Mental and emotional response to stress. For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything. Cortisol Follows Your Circadian Rhythm Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar. Evening: Cortisol drops – when melatonin (your sleep hormone) takes over. Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping. HPA Axis Dysfunction (hypothalamus, pituitary, adrenal) Your body's stress thermostat — when it's overworked, it breaks. Constant demand leads to adrenal insufficiency. HPA Axis dial things down to protect you and that's when you hit a wall: You're tired but wired. You can't sleep or sleep all day. Your blood sugar is out of whack — hello cravings and midsection weight gain. Workouts leave you exhausted instead of energized. Work Out Doesn't Work Anymore? Cortisol Chaos When your old workouts become stressors instead of solutions. Workouts add fuel to the fire. Solution: Cortisol-Conscious Movement The right exercise, at the right time, for the right reason. The Cortisol–Thyroid–Adrenal Triangle Cortisol: Regulates blood sugar and inflammation. Thyroid: Controls metabolism — but sensitive to cortisol imbalances. Adrenals: Produces cortisol — but burns out if they're overstimulated. If cortisol stays high, the thyroid slows metabolism. That's when fat loss becomes frustrating, no matter how you eat or train. The Influence of Cortisol and Exercise in Menopause Cortisol During Perimenopause and Postmenopause Hormonal Fluctuations Decline in estrogen and progesterone affects cortisol regulation. Increased sensitivity to stress and potential for cortisol imbalance. Symptoms of Elevated Cortisol Weight gain, especially around the abdomen. Sleep disturbances and fatigue. Mood swings and anxiety Symptoms of Low Cortisol Fatigue - in spite of rest Low Blood Pressure, weakness Loss of Appetite Know When You Are On An Allostatic Load When you reach a tipping point, overloaded by chronic stress. Different kinds of stressors: Emotional Relationship Financial Work Home Hormonal Change Physical (diet & sleep) Exercise The Good News: Cortisol Isn't Your Enemy Cortisol isn't bad. It's misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast. The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body's natural stress-response system. Exercise and Cortisol Impact of Exercise on Cortisol Levels High-intensity workouts can spike cortisol levels. (it's natural!!) Chronic overtraining may lead to sustained high cortisol and adrenal fatigue . Timing Matters Morning workouts align with natural cortisol peaks. Evening high-intensity workouts may disrupt sleep and cortisol rhythm . Managing Cortisol Levels Lifestyle Strategies Prioritize sleep and stress management techniques. Incorporate relaxation practices like yoga and meditation, box breathing. Nutrition Tips Maintain stable blood sugar with balanced meals. Limit caffeine and alcohol intake Avoid strict keto or carnivore and include resistant starches Exercise Recommendations Focus on low-to-moderate intensity and short duration workouts. Include restorative activities and avoid overtraining. Supplement Recommendations B vitamins and magnesium are depleted by stress. Maca (Find Femminescense here) is an adaptogen. Ashwagandha can also be helpful for some. Cortisol Manager (available online) contains some of the above. Solutions To Your Questions on Cortisol and Exercise in Menopause Q: Can I recover from adrenal issues on my own? A: Yes, but only if you actually slow down and stop pushing through it. Most women make the mistake of thinking rest is weakness. It's not. Recovery starts when you listen to your body's signals instead of ignoring them. Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention. Identifying how deep your HPA Axis dysfunction goes. Recovery is possible — but not if you keep acting like nothing's wrong. Q: How long will it take to recover? A: That depends on how long you've been burned out… and whether you actually change your behavior. Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around. Moderate dysfunction: 3–6 months to really feel like yourself again. Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support. Reminder: The sooner you start, the faster you bounce back. Q: Will I lose this weight once I fix my cortisol issues? A: Most likely — yes. If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss. Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown. When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again. But here's the kicker: you can't “outwork” cortisol. You have to work with it. Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Book a Discovery Call with Debra to talk about your own menopause or becoming a coach. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.
Can you build strength, sculpt your physique, and still support your hormones? Absolutely. And today's guests are here to show you how.In this episode, I'm joined by Angelica Lazic and Simone Maman—Functional Diagnostic Nutrition Practitioners, former competitors, and co-founders of @balanceandbodydiagnostics. These two are bridging the gap between competitive bodybuilding and functional health—helping female athletes perform at their peak without sacrificing longevity, energy, or hormone balance.We dive into the most common (yet ignored) red flag symptoms in the bodybuilding space—from fatigue and gut issues to a dysregulated HPA axis—and explain how lab testing, smarter training strategies, and holistic recovery can transform the game.
In this episode, we detail the bidirectional relationship between the HPA axis and the intestinal barrier, illustrating how HPA axis dysfunction and cortisol dysregulation can impact intestinal permeability. We further discuss how intestinal dysbiosis can contribute to HPA axis overstimulation. Lastly, we detail some of the roles of short-chain fatty acids (SCFAs) and secretory IgA (sIgA) in this bidirectional relationship.Topics: 1. Overview of the HPA Axis and Gut Bidirectional Relationship- Chronic HPA activation, intestinal permeability, mucosalimmunity, and microbiome composition. 2. Components and Function of the HPA Axis- Hypothalamus, pituitary gland, and adrenal glands. - Stress signals from the amygdala and prefrontal cortex, CRH release from the hypothalamus. - CRH stimulates ACTH release from the pituitary.- Cortisol production and release. 3. Structure of the Intestinal Epithelial Barrier- The gut barrier consists of the intestinal lumen, microbiome, mucus layer, epithelial cells, and lamina propria. - Specialized epithelial cells: goblet cells, enterocytes, enteroendocrine cells, and more.- The lamina propria contains immune cells, blood vessels, and lymphatics, supported by a smooth muscle layer. 4. Intestinal Permeability and Tight Junction Regulation- Transport across the intestinal epithelium: transcellular and paracellular pathways. - Nutrient absorption and selective permeability. - Tight junction proteins, such as occludin and claudins. 5. Cortisol's Impact on Gut Barrier Integrity- Cortisol can cross the intestinal microvascular endothelium and enter the lamina propria. - Chronic cortisol exposure and intestinal barrier function.- Increased permeability allows luminal antigens and bacterial endotoxins (e.g., LPS) to infiltrate the lamina propria. 6. Secretory IgA (sIgA) and Gut Immune Function - Chronic cortisol exposure can reduce sIgA levels, weakening mucosal immunity. - sIgA neutralizes pathogens, prevents microbial adhesion, and more. - Lower sIgA levels increase susceptibility to dysbiosis and infections. 7. CRH and Its Role in Intestinal Permeability- CRH is produced in the hypothalamus and also peripherally.- CRH can stimulate mast cells, triggering histamine and inflammatory mediator release. - Mast cell activation can increase gut permeability. 8. Microbiome's Influence on HPA Axis Regulation- Dysbiosis can disrupt HPA axis function.- IBS and sustained HPA activation.- Dysbiosis reduces SCFA production. - SCFAs, particularly butyrate, support colonocyte health, tight junction integrity, and anti-inflammatory pathways. - Inflammation and HPA axis dysfunction. 9. Root Cause Approach & Closing- Chronic cortisol exposure, CRH signaling, and gut barrier dysfunction. - The microbiome influences stress response and HPA axis activity. - Roles of SCFAs, sIgA, and tight junction proteins.- Addressing gut dysbiosis and GI-derived inflammation can support HPA axis regulation. - Root cause approach.Thank you to our episode sponsors:1. Shop Fresh Press Farms'Peach Cider Vinegar at Sprouts locations nationwide, and check out their full collection here. 2. Shop the Scalp Cleanser and Scalp Essence from T Stem Care. 3. Shop Ulyana Organics'Tallow Wild Yam Cream, and use code CHLOE10 10% off your order.Get Chloe's Book Today! "75 Gut-Healing Strategies & Biohacks" Follow Chloe on Instagram @synthesisofwellnessVisit synthesisofwellness.com
Dr. Izabella Wentz, PharmD, FASCP is an internationally acclaimed thyroid specialist and licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease, fatigue and mystery illnesses after being diagnosed with Hashimoto's thyroiditis in 2009. She is the author of the New York Times best-selling patient guide Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause, the #1 New York Times best-selling protocol-based book Hashimoto's Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back, Hashimoto's Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health, and Adrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving. Together we discuss the experiences that led her to write about Hashimoto's and the adrenal protocol. She highlights the importance of shifting the stress response when supporting adrenals, the value of building resilience over avoiding stressors altogether, and the connection between adrenal dysfunction and thyroid health. Dr. Wentz touches on a myriad of details about HPA Axis Dysfunction, including balancing adrenals, testing options, the connection between adrenal dysfunction and thyroid health, and the success rates she has seen as she has dedicated her work to helping patients heal from Hashimoto's. I'm your host, Evelyne Lambrecht, thank you for designing a well world with us. Episode Resources: Dr. Izabella Wentz - https://thyroidpharmacist.com/ Design for Health Resources: Designs for Health - https://www.designsforhealth.com/ Designs for Health Practitioner Exclusive Drug Nutrient Depletion and Interaction Checker - https://www.designsforhealth.com/drug-nutrient-interaction/ Visit the Designs for Health Research and Education Library which houses medical journals, protocols, webinars, and our blog. https://www.designsforhealth.com/research-and-education/education Chapters: 00:00 Intro. 02:45 Dr. Wentz's diagnosis with Hashimoto's led her to write books that have helped suffering people around the world. 06:15 The importance of shifting the stress response when supporting adrenals. 08:34 Are patterns of dysfunction unavoidable as life and career stressors mount? 11:02 The value of building resilience over avoiding stressors altogether. 12:09 Adrenal fatigue and HPA Axis Dysfunction terminology has changed over time, but the importance of providing options to patients has remained the same. 14:17 The role of hormones and concerns about their side effects. 17:43 Coffee, wine and sleep may not be the reason a patient is sick, rather they may be self-medicating attempts to balance adrenals. 19:35 Testing options, including the adrenal salivary index and the Dutch test. 21:25 The connection between adrenal dysfunction and thyroid health. 23:25 Key chronic stressors that cause adrenal dysfunction issues. 25:00 Dr. Wentz weighs in on the ABC's – adaptogens, B vitamins and Vitamin C – as the most important areas to address from the supplement front. 28:49 Dr. Wentz's typical approach to the Hashimoto's patient is looking for symptom management versus total reversal. 32:43 How long does it take to get a reduction in thyroid antibodies? 35:12 What does realistic weight loss look like when coupled with Hashimoto's? 37:40 Exercise recommendations for people with HPA Axis Dysfunction. 40:00 Modalities for improving psychological safety. 42:35 Dr. Wentz shares her personal favorite adaptogens and how they have helped her. 45:20 The autoimmune paleo-protocol is often a temporary elimination rather than a lifelong change. 48:20 Details of the ultimate gut reaction study and Dr. Wentz's husband's experience with hemochromatosis. 52:40 Top personal supplements, top health practices, and the idea that Dr. Wentz has changed her mind about over her years of practice.
Send us a textJoin us on the Vibrant Wellness Podcast as we explore how stress can affect your health as much as a poor diet. Chronic stress disrupts the HPA axis, throwing off cortisol levels and impacting overall health. We welcome Jessica Bruno, a functional medicine nutritionist, to share her personal journey. She rejected immunosuppressants without a clear diagnosis and instead found healing through functional medicine—emphasizing the importance of stress management, sleep, and movement in sustainable wellness.We dive into the connection between stress and blood sugar, showing how effective stress management can help stabilize blood sugar levels. By incorporating simple lifestyle changes—such as consistent routines—we explain how these adjustments directly impact your health. We also highlight tools like glucose monitors and baseline blood work, offering practical ways to track blood sugar fluctuations and personalize nutrition and stress reduction strategies.Our conversation also covers digestion and gut health, explaining how poor digestion can lead to nutrient deficiencies and heightened stress responses. We explore the benefits of intermittent fasting, the effects of caffeine on an empty stomach, and the importance of consistent meal patterns. You'll also hear tips for managing stress, including vagal toning exercises, and we discuss common nutrient deficiencies. Finally, we underscore the role of sleep—reducing screen time and aligning with natural circadian rhythms—as a key factor in improving health outcomes.Chapters:(00:00) Stress and Health Impact Interview(05:09) Blood Sugar, Stress, and Hormones(11:59) Nutrition and Blood Sugar Effects(21:26) Nutrition and Stress Management Solutions(30:23) Nutrition, Toxins, Sleep(36:07) Sleep, Screen Time, and Blood SugarLinks:www.naturalandnourish.comJoin Over 18,000 Leading Medical Professionals and Become a Vibrant Wellness Provider Today! (https://portal.vibrant-wellness.com/#/sign-up)
Learn more about how chronic stress affects the brain and the HPA axis in this episode of the DUTCH Podcast. Dr. Deb Matthew joins Jaclyn Smeaton to discuss how to recognize hormonal changes caused by stress and consistently elevated cortisol levels, the common signs and symptoms associated with chronic stress, and how often stress ends up being the root cause in patient consultations. You'll also hear some of Dr. Matthew's favorite tips to help improve your stress response.Show Notes:Visit Dr. Matthew's website to learn more. Become a DUTCH Provider and profoundly change your patients' lives through comprehensive hormone testing.
In this episode, we delve into the science behind peptide bioregulators, specifically focusing on Glandokort, a natural extract from the adrenal gland. We explore the unique characteristics and mechanisms of peptide bioregulators, highlighting their tissue-specific effects and role in gene regulation. Additionally, we provide an overview of the adrenal glands' anatomy and functions, and discuss how Glandokort may aid in normalizing adrenal gland protein synthesis in the context of some types of adrenal insufficiency. Understanding Peptides Definition of peptides: Short chains of amino acids Comparison of peptide bioregulators and other peptides (e.g., BPC-157) Size and function of peptide bioregulators Bioregulators penetrate the cell membrane AND the nuclear membrane Function of Peptide Bioregulators Role in restoring organ balance Tissue-specific effect Gene Regulation and Cellular Differentiation Importance of gene regulation Nuance of cell differentiation and gene expression Today's focus: gene regulation impacting a cell's functional activity Mechanism of Bioregulators Interaction with DNA and gene expression Binding to histone proteins Promotion of gene expression in tissue-specific cells History and Development of Peptide Bioregulators Early isolation from animal tissues Examples of tissues used for extraction Development of the synthetic peptide bioregulators Natural vs. Synthetic Peptide Bioregulators Availability of natural and synthetic supplements Focusing on the natural extract of the adrenal gland: Glandokort Adrenal Glands Overview Location and function of adrenal glands Division into cortex and medulla 7.1 Adrenal Cortex Zona Glomerulosa: Production of mineralocorticoids (aldosterone) Zona Fasciculata: Production of glucocorticoids (cortisol) Zona Reticularis: Production of androgens 7.2 Adrenal Medulla Production of catecholamines (adrenaline and noradrenaline) Role in 'fight or flight' response Glandokort Supplement Description: Natural adrenal gland peptides Function: Normalizing adrenal gland protein synthesis Context of HPA-axis dysfunction or "adrenal fatigue" Importance of working with a licensed medical professional More research is needed Thanks for tuning in! Get Chloe's Book Today! "75 Gut-Healing Strategies & Biohacks" If you liked this episode, please leave a rating and review or share it to your stories over on Instagram. If you tag @synthesisofwellness, Chloe would love to personally thank you for listening! Follow Chloe on Instagram @synthesisofwellness Follow Chloe on TikTok @chloe_c_porter Visit synthesisofwellness.com to purchase products, subscribe to our mailing list, and more! Or visit linktr.ee/synthesisofwellness to see all of Chloe's links, schedule a BioPhotonic Scanner consult with Chloe, or support the show! Thanks again for tuning in! --- Support this podcast: https://podcasters.spotify.com/pod/show/chloe-porter6/support
Want to follow along on video to see our screen share? Click here to watch the video version on YouTube. Interested in nerding-out with us during our free Holistic Health Week? Join us for over TWENTY-FIVE interviews, 5-6 a day for a week straight. We'll be covering topics like mold, cancer, autoimmunity, mental health issues, gut issues, and more! Click here to register for free. Welcome to the first "Lunch and Learn" with Detective Ev and Lucy McKellar! These episodes are a new weekly segment that will be released on Tuesday of each week. DON'T WORRY - nothing is changing with our normal Monday and Thursday interviews. This is just an added bonus! In this week's Lunch and Learn, host Evan Transue, AKA "Detective Ev," and Lucy McKellar are giving you an introduction to HPA-Axis Dysfunction, and why we believe this is a much more accurate way to describe what is happening to the body in a chronic stress state compared to using the term "adrenal fatigue." Want to learn more about FDN and get some freebies? Head to fdntraining.com/resources for all things FDN!
Welcome back to our weekend Cabral HouseCall shows! This is where we answer our community's wellness, weight loss, and anti-aging questions to help people get back on track! Check out today's questions: Hannah: Hi its me again. I have one more question. I am a competitive equestrian, so i make sure my protective gear is as good as you can get. I noticed however on my helmet it has a PROP 65 warning containing BPA, could i be absorbing this? Thanks again, you are awesome Anonymous: Hi Dr Cabral. I was wondering, when you say we should eat 3 meals a day, does that include snacks ? And is it fine to just do 3 meals with no snacks if that works for your lifestyle? I am always told that i should be eating more than 3 meals, but i feel better off 3 big meals rather than 4 smaller ones as it causes me to binge for no known reason. Is that fine? Thanks Lara: Hi! I looked into parchment/baking paper.. we use a non-bleached organic one and it says it''s from forest trees but has a coating of silicone made from sand.. you once answered my question about using silicone moulds for baking and that it isn't a problem so I'm guessing it's ok on baking paper as well? Just checking, hehe.. thank you for all you do, love your work and this podcast, you're amazing! Dan: Hello Dr C How do I fix my HPA axis disfunction, which often leads to severe episodes of fatigue after intense physical or mental stressors. Thanks Dan! Audrey: Hi Dr. Cabral, First I want to thank you for freely sharing your knowledge and wisdom with us. It has truly changed the course of my life. In your Fatlossity course you said it is best to eat between the hours of 10-2. I get up at 4:30am for F45. How long is too long for me to wait to eat after waking without putting my body in a stressful state? Especially after a hard workout? Thanks so much Thank you for tuning into today's Cabral HouseCall and be sure to check back tomorrow where we answer more of our community's questions! - - - Show Notes and Resources: StephenCabral.com/2990 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!
Want to follow along on video to see our screen share? Click here to watch the video version on YouTube. Interested in nerding-out with us during our free Holistic Health Week? Join us for over TWENTY-FIVE interviews, 5-6 a day for a week straight. We'll be covering topics like mold, cancer, autoimmunity, mental health issues, gut issues, and more! Click here to register for free. Welcome to the first "Lunch and Learn" with Detective Ev and Lucy McKellar! These episodes are a new weekly segment that will be released on Tuesday of each week. DON'T WORRY - nothing is changing with our normal Monday and Thursday interviews. This is just an added bonus! In this week's Lunch and Learn, host Evan Transue, AKA "Detective Ev," and Lucy McKellar are giving you an introduction to HPA-Axis Dysfunction, and why we believe this is a much more accurate way to describe what is happening to the body in a chronic stress state compared to using the term "adrenal fatigue." Want to learn more about FDN and get some freebies? Head to fdntraining.com/resources for all things FDN!
I used to have insomnia. When I first moved to Adelaide (from Kangaroo Island), the fast paced and noisy big smoke put me in a state of frazzle. I'd tried every trick and herb in the book, but I still wouldn't go to sleep until I was utterly exhausted. When I started studying, I put this and many of my other symptoms down to 'adrenal stress' and then I was convinced I developed a state of 'adrenal fatigue'. Well that's what testing showed too. But the functional medicine community was missing parts of the puzzle when it came to stress and the adrenal glands and how this impacts your health. & yes, this stress response I'm talking about governs the health of your energy, moods, skin, sleep, cycles, weight & more. We now know the 'adrenal stress' and 'adrenal fatigue' concept are actually a misrepresentation of what is really happening with your hormone production, in response to stress. Want to know what piece of the puzzle you could be missing when it comes to your health? Why you don't have adrenal fatigue but where your frustrating energy, sleep, cycle, cravings, weight gain, mood swings, anxiety symptoms could really be coming from? Today for episode 107 of the Back To The Paddock podcast, I'm joined by a friend and fellow women's health mentor, Steph Bartlett as we share personal stories of when cortisol goes crazy and delve into what this means for your health outcomes. JOIN OUR FREE UPCOMING MASTERCLASS 'Are Imbalanced Cortisol Levels Impacting The Way You Look & Feel?' >> https://www.glowingmumma.com/cortisolmasterclass PODCAST SHOWNOTES: https://www.glowingmumma.com/blog/episode107 SAY HI ON INSTA: @BackToThePaddock & @KaseyWillson.Naturopath https://www.instagram.com/kaseywillson.naturopath/
The fourth in my IG Live in my Endo Awareness Month Series! I get a lot of great feedback from listeners when I share my IG Lives on the podcast, so I'm doing it again! Each week is themed on an area of healing with endo. This week we're talking about how to recover from fatigue and brain fog with endo and some of the most common factors causing these symptoms. These IG Lives revolve around your questions, so if you want to submit one, follow me on Instagram @theendobellycoach and send me a question when you see my Stories calling for submissions. Today I'm answering your questions… How to explain to someone you aren't lazy, you're fatigued - but to do it in a friendly and assertive way? Does brain fog and fatigue cause low motivation levels? Tips for working a 9-5 office job when recovering from HPA axis dysfunction? How to help support the mitochondria? If you want to learn more about how to recover from fatigue and brain fog, I teach the exact steps inside my course Live and Thrive with Endo: The Foundations Course - Four key steps to managing endometriosis holistically, reducing your symptoms naturally and finally beating the endo overwhelm. This four-module course will provide you with the most effective yet easy to digest tools and strategies to reduce your pain, fatigue, endo belly, brain fog and hormonal symptoms and allow you to live your life again. Each lesson includes the core foundational needle movers that I have seen work for my clients time and time again. You get all the essential information you need to beat endo, without the overwhelm. Doors are open for enrolment and close Sunday 2nd April 10pm BST. Learn more or enrol here. Show Notes Some of the brands I mentioned (non are affiliates/sponsored) - Block Blue Light amber lightbulbs Researched Nutritionals ATP 360 Energenesis Mitochondrial Resuscitate This episode is sponsored by Semaine. Semaine is a plant-based supplement for reducing period pain and inflammation, that you take for 7 days of your cycle, during your period. Semaine is made up of 9 super-powered plant extracts and minerals that are all vegan and sourced for maximum quality and bioavailability and selected based on the latest clinical research. If you want to try Semaine, they are currently offering 15% off your first order and they deliver worldwide! Head to: www.semainehealth.com This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Let's get social! Come say hello on Instagram or sign up to my newsletter. This episode is produced by Ora Podcasts.
Carla DiGiorlamo is a double board-certified obstetrician/gynecologist and reproductive endocrinologist specializing in women's performance and menopause health. She is CrossFit Level 1 Trainer, Precision Nutrition Certified Nutrition Coach, lifelong recreational athlete, and avid Crossfitter. She is currently a partner physician at Boston IVF where she has spent the last 15 years practicing as a Reproductive Endocrinologist specializing in infertility and hormonal physiology in reproductive age and menopausal women. In 2024 she plans to retire from Boston IVF and launch her own practice in Women's Performance Endocrinology and work full time pursuing her lifelong passion in the world of fitness and sport. You can connect with Carla via her website, fitforlifemd.com, her blog, athleticaging.blog, and Instagram. @dr_carla_d If you'd like to join Wild Health, please use code WILDCF20 for 20% off your membership. Related Episodes: Ep 176 - Stacy Sims: Women are Not Small Men Ep 189 - Chris Kresser on HPA-Axis Dysfunction and the Stress Response If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every week. Disclaimer: This podcast is for general information only, and does not provide medical advice. I recommend that you seek assistance from your personal physician for any health conditions or concerns.
Bioidentical hormones and hormone replacement therapy (HRT) can be so helpful when struggling with hormonal imbalances.For some, they can support nearly instant symptom relief which can be huge. In our community, where adrenal fatigue (HPA Axis Dysfunction) often leads to imbalances with stress and sex hormones, this can be a route that many wish to explore to get back to feeling like their old selves.Today we chat with Brie Wieselman all about this topic. In this episode, we discuss
Aviva Romm, MD is a midwife, herbalist, and Yale-trained MD, Board Certified in Family Medicine with Obstetrics. A practitioner, teacher, activist and advocate of both environmental health and women's reproductive rights and health, she has been bridging the best of traditional medicine, total health ecology, and good science for over three decades. She's a long-time home birth pioneer and birth activist. Her company's philanthropic arm, DharmaMoms, provides funding for organizations working toward reproductive justice and birth equity in high risk obstetric communities. She's also a world renown herbalist, and author of the textbook, Botanical Medicines for Women's Health, as well as 7 other books, including Hormone Intelligence, an instant New York Times Bestseller, which explores the impact of the world we live in on women's hormones and health, and brings us a new medicine for women that is at once holistic and natural, while being grounded in the best science and medicine have to offer. Her podcast, articles, books, and online programs help women take back their health and her innovative professional programs are educating a next generation of health practitioners. Dr. Romm lives and practices medicine in the Berkshires and New York City. You can connect with Dr. Aviva via Instagram. @dr.avivaromm Related Episodes: Ep 252 - Healing Autoimmune Disease with Dr. Erin Donaldson Ep 189 - Chris Kresser on HPA Axis Dysfunction and the Stress Response If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every week. Disclaimer: This podcast is for general information only, and does not provide medical advice. I recommend that you seek assistance from your personal physician for any health conditions or concerns.
Warning: This is a raw/unedited recording of my discussing the below outline on an IG live due to many many comments on an IG post on my account about high vs low cortisol. You can view that original post here: https://www.instagram.com/p/Cd9ZOx5huGj/?utm_source=ig_web_copy_link >> Ask Christa live session for health professionals in July: www.askchrista.com (LIMITED to 20 seats) _____________________________________________________________________________________________Couple years ago ran an "adrenal resilience reset" and here are some of the principles I discussed in that program: Normal cortisol curveProgrammed by circadian rhythm: eating, sunlight, etc Where cortisol comes from and other hormones produced by the adrenals and their roles. 76% of health professionals show signs of burnout Gas pedal/gas tank: resilience CV-resilience issues and mitochondrial degradationWhat to do: stop killing cells 3 pronged approach from PHYSIOLOGY standpoint : Minerals Mitochondrial supportCustom adrenal support (might look like adaptogenic mushrooms, ashwaganda, valerian root, magnolia, lemon balm, magnesium, glandulars, licorice, etc. I mention L-theanine and GABA as favorites for anxiety as well and calming support). This will depend if high OR low and what you tolerate. I also talk about why people DON'T tolerate things and answer off the cuff questions about headaches, etc, NON-negotiables for lifestyle: Sleep 7-10 hours Limbic system work/neural pathway retrainingGut/mold/etc issues Eat enough regularly at reg intervals every 4ish hours PFC LIFESTYLE: what is stresing you out? talking fast? appt to appt? Exercise changes Night shift Get on the waitlist to work with me: https://www.christabiegler.com/fss
One month ago I was formally diagnosed with Stage 3 Adrenal Fatigue (also known as HPA Axis Dysfunction). I am using an Integrative Approach to heal including lifestyle, herbs, and other modalities. Today I'm sharing with you what improvements I'm having with my symptoms after just one month to give you encouragement and hope in your healing journey. If you aren't sure what adrenal fatigue is, head over to episode 17 to learn more about it there. ~Marian ************************************* Free Guide Schedule Your Discovery Call with Marian Facebook Community Connect on Instagram Disclaimer: The goal of this podcast is to help you take control of your health and for you to feel the best you possibly can! These programs are not meant to take the place of working with a qualified health care professional and are not designed to diagnose or treat any diseases or medical conditions. Any advice provided is not a medical diagnosis or medical treatment plan.
This week on The Less Stressed Life Podcast, I speak with guest Dena Norton, MS, RD. We discuss all things gut health, IBS, and all the symptoms that come with it. Dena shares her strategies for those looking for the basics of good gut health and also those with long-term gut problems in search of symptom relief.KEY TAKEAWAYS:Foundations for gut healthDefining IBS- irritable bowel syndrome (diagnosis of exclusion)Common IBS symptomsRoot cause approach to better gut healthFood gut health connectionConventional vs Functional approach to IBSRole of stress on the gutDENA SHARED HELPFUL TIPS ON:Managing the Brain-Gut connectionEnsuring good digestionSelf-awareness10 practical strategies for gut health (how do you eat, bitter foods/teas, gut rest, breathing/stretching exercises, abdominal massage, toilet stool)Advanced strategies after trying basics- root cause approach for supporting good motility long termGut imbalances these tips will not fixFinding a provider to really look at the whole picture- labs and symptoms alikeABOUT DENA:Dena Norton, MS, RD is a registered dietitian and Holistic Nutrition Coach with Back To The Book Nutrition, a web site and virtual practice dedicated to helping clients find and fix the root causes of their gut and hormone symptoms so they can get back to life! Dena holds bachelor's and master's degrees in nutrition, and is currently finishing up her functional medicine certification.When Dena faced HPA Axis Dysfunction, hormone imbalance, and IBS symptoms that traditional medicine couldn't explain or fix, she found answers in the world of holistic nutrition and functional medicine. Her own dramatic recovery opened her eyes to a whole new approach to health and gave her a passion to help others find healing as well.With over 15 years of experience in both the traditional medical system and the holistic health sphere, Dena now combines all she's learned to leverage the best research-backed and results-driven approaches to help her clients optimize their health. Her work has been featured on Dr. Axe, Prevention Magazine, Fitness Magazine, The Huffington Post, and many others.WHERE TO FIND DENA:https://www.backtothebooknutrition.com/https://www.facebook.com/backtothebooknutritionhttps://www.instagram.com/backtothebooknutrition/WHERE TO FIND CHRISTA:https://www.christabiegler.com/On IG:instagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopLoving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlifeSPONSORS:A special thanks to our VIP sponsor RUPA Health, our lab concierge service that helps our clients get standard bloodwork 2/3 off retail direct to consumer lab test pricing. Let them know I sent you when you sign up for your free practitioner account.
Okay, so today is my last instalment on my series about endo and our hormones and today we're talking about testosterone. Now, you might think that testosterone doesn't matter to people with ovaries and a uterus, but it really, really does. Whilst testosterone is much higher in people with testes, it actually plays a significant role in ovulation. So, let's take a closer look. So, remember how we previously talked about the importance of oestrogen? Well, without enough testosterone, you won't have enough oestrogen. Why? Because most of the testosterone that we make is converted into oestrogen, by an enzyme called aromatase. Let's do a quick cycle recap. During days 3-5 of your cycle, a hormone called follicle stimulating hormone, recruits a couple of follicles, which are like water balloons filled with an egg, to begin maturing, with the intention that one will eventually go on to ovulate. The follicles which were selected by FSH begin making testosterone, which is in large part then converted into oestrogen (so when we say oestrogen is made in the ovaries, this is what we mean). The rising oestrogen let's the brain know that it's time to lower FSH because the follicle chosen for ovulation is happily growing away. This then triggers the rise in luteinising hormone, which in turn stimulates more testosterone and androstenedione production, which again is converted largely into oestrogen, though testosterone peaks during this time too. Testosterone then drops down again after ovulation and remains fairly low for the remainder of the cycle. Now, whilst most of your testosterone ends up as oestrogen, the rest that does remain helps to boost libido, and from a biological standpoint, that's so we increase our chances of conception around ovulation. Testosterone also has a positive effect on our mood, by increasing confidence, drive and motivation. In short, it gives the body and mind the determination to go after a mate. On top of that, testosterone helps to build muscle mass, increases the happy hormone dopamine, supports the health of reproductive organs and the bladder and aids with brain function. So what can go wrong with testosterone? One of the more common issues we can see in our community is high levels of testosterone, often caused by a condition called Polycystic Ovary Syndrome, which is a condition that is very prevalent in people with endo. PCOS is normally defined by the presence of high testosterone levels, cysts on the ovaries and a lack of ovulation or delayed ovulation, among other symptoms. It's important to note that PCOS varies from person to person and not everyone with PCOS will have cysts or high testosterone levels, for example, but more often that not, high testosterone levels will be present. There are a couple of different types of PCOS and causes of PCOS, and I've linked to articles for further reading in the show notes. A key cause of high testosterone and PCOS is high insulin levels from dysregulated blood sugar. I bang on about this a lot, but for a quick recap, blood sugar is the measurement of glucose, released from carbohydrates, in the blood. Glucose is our body's primary source of fuel, but too much of it can cause a lot of problems. Insulin is the hormone responsible for delivering glucose to our cells, and when we have high levels of glucose, the body pumps out more of it. The issue being that insulin has a direct effect on the ovaries, and high levels of it stimulate the ovaries to make too much testosterone. It also lowers sex hormone binding globulin, which is a hormone that binds up testosterone in the blood until we need it, and so without sufficient levels of SHBG, we have a lot of testosterone floating around. This excess testosterone actually prevents ovulation, and the follicle that was going to ovulate, becomes a cyst – which is how we end up with cysts on our ovaries. Insulin issues with PCOS may not always be caused by diet directly, but rather genetic issues, though balancing your blood sugar is important to help regulate insulin, even in the presence of genetic problems. There is also a condition called Congenital Adrenal Hyperplasia. Whilst testosterone is made in the ovaries, it's also made in your adrenal glands, and this condition causes the adrenals to make too much testosterone, creating delayed or lack of ovulation. High testosterone levels can cause multiple symptoms, including: · Irregular cycles · Hair loss · Dark hair growth on chest, abdomen, back, chin and face, nipples · Weight gain · Acne and oily skin · Insomnia and sleep disturbance · Blood sugar imbalances · Ovulatory pain · Cysts on the ovaries · Body odour · Mood swings So now let's look at our other common problem, low testosterone. Low testosterone is most commonly caused by birth control and I see this a lot in my clients who are coming off birth control. Most forms of birth control stunt ovulation, and the lead up to ovulation is what aids in testosterone production, so when we halt the natural cycle, the production of testosterone is lowered. Additionally, the pill specifically raises levels of that SHBG, which as we discussed earlier, binds to testosterone. These levels can stay elevated post-pill for years, so even though testosterone production is occurring, the testosterone can't be used because it's bound up. We can test for this by checking our ‘free testosterone' levels, which is the measure of unbound testosterone, and I'll give you more guidance on how to do that shortly, but even seven years post-pill, my SHBG is still high and my free testosterone is low. Now of course, birth control isn't the only thing which would stunt ovulation or ovarian function. As we discussed earlier in this series, stress is a key culprit and high cortisol can lower the output of all sex hormones, including testosterone. And that stress can be in the form of lack of nutrients, inflammation, illness and mental or emotional stress. Signs of low testosterone include: · Increased pelvic pain · Fatigue · Low moods and low self-esteem · Brain fog and slow cognitive function · Low libido · Painful sex · Vaginal dryness · Difficulty building muscle Now, like the other hormones, you can test your testosterone levels with a simple blood test, but the dried urine sample test, DUTCH test, will be most accurate and in-depth, whereas the blood test will give you a snapshot (but it's a good starter!). For the blood test, you should take your test in the morning, between 7am and 10am, as that's when testosterone is at its highest. You can take your test at any point in the cycle but if you're testing your other hormones on day 3 (apart from progesterone, remember that test comes around day 21) then you can do them all together. For the DUTCH test, you need to follow their timings and instructions accurately, and they may vary depending on what type of DUTCH test you do. My preferred DUTCH test is the Cycle Mapping one, because it literally tests what your hormones are doing on every day of the cycle. Now the DUTCH test will check all of your hormones, but the blood test won't, so what you need to ensure is that your test takes is free testosterone, which looks at the amount of testosterone which is not bound by SHBG, total testosterone, which is the total amount of free testosterone and bound testosterone and then if you can, SHBG too. I've linked to a couple of tests in the show notes that provide these. Ideally, if you can, you want to test all of your androgens, which are the group of hormones that testosterone belongs too, and these can also have effects on your testosterone levels or mimic the symptoms of high or low testosterone. If your test results come back with high testosterone levels, I would suggest doing further testing into PCOS – however, blood sugar imbalances can be responsible for elevated levels, so focus on addressing this root cause too. If your free testosterone levels are low and your SHBG is elevated, it may be from a history of birth control, so I would suggest you work with a practitioner to help address this. If your total testosterone levels are low, it's important to support healthy follicular and ovulatory phases as we need the ovaries to be functioning optimally for testosterone to be made. Because some of your testosterone is also made in your adrenal glands, which control your stress response, addressing stress and possible HPA axis dysfunction is important here too. We address all of these root causes in my Live and Thrive with Endo course and in my one and one work, but the course isn't out until autumn this year. I've linked to a couple of my podcasts and extra resources to help you learn more and start tackling these issues. Now because blood sugar imbalances stress the body, whether your testosterone levels are high, or low, or actually great, balancing your blood sugar is one of the best ways to keep testosterone levels healthy or get them back on track. I've linked to some of my resources and my masterclass on blood sugar in the show notes. Show Notes Testosterone references https://www.ncbi.nlm.nih.gov/books/NBK279054/ https://pubmed.ncbi.nlm.nih.gov/4685386/ https://pubmed.ncbi.nlm.nih.gov/28847480/ https://pubmed.ncbi.nlm.nih.gov/9609208/ https://www.yourhormones.info/hormones/testosterone/ https://drbrighten.com/when-is-the-best-time-to-test-hormone-levels/ https://nicolejardim.com/my-1-post-for-2013-the-pill-your-sex-drive-how-to-start-reclaiming-your-va-va-voom/ https://www.ncbi.nlm.nih.gov/pubmed/8005293 https://drbrighten.com/high-testosterone-women/ https://nicolejardim.com/balance-hormones-naturally/ PCOS https://www.floliving.com/a-womans-guide-to-pcos/ https://drbrighten.com/natural-solutions-treatment-of-pcos/ https://nicolejardim.com/the-pcos-protocol/ Blood Sugar Masterclass: https://www.thisendolife.com/nutrition-for-endo-advanced-masterclass HPA Axis Dysfunction https://www.thisendolife.com/this-endolife-podcast-episodes/hpa-axis-dysfunction-healing-tips-endometriosis https://endometriosisnews.com/2020/06/11/stress-management-hpa-axis-dysfunction/ https://endometriosisnews.com/2020/08/27/hpa-axis-dysregulation-recover-tips/ https://www.thisendolife.com/live-and-thrive-with-endo-the-course Testing https://dutchtest.com/info-cycle-mapping/ https://medichecks.com/products/female-hormone-check-blood-test https://medichecks.com/products/female-hormone-check-advanced-blood-test https://thriva.co/tests/TPKD3E https://instagram.com/futurewomanhq?utm_medium=copy_link - sign up to be able to order tests Let's get social! Come say hello on Instagram or sign up to my newsletter. My new Nutrition for Endo Masterclasses are out now and are on special offer. Get one masterclass for £29.99 (full price £40) or both for £50. Find out more here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is produced by Ora Podcasts. Ora provides audio editing, management and other services to make podcasting simple and sustainable for their clients. Health coaches, nutritionists, mediums, personal trainers, tarot readers, teachers, or just those striving for a better world, Ora can help you start and maintain your podcast. Get in touch today. This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk This episode is sponsored by Semaine. Try their supplement for period pain and daily supplement for hormonal balance and PMS prevention with code ENDOLIFE to get 20% off your first order.
Welcome to FASD Family Life the podcast for families by families where we get real about raising children and youth with Fetal Alcohol Spectrum Disorder. I'm your host, Robbie Seale, FASD Educator, advocate and mom of four children with FASD. I know the struggle is real, but so is success. I hope that sharing my experiences can help you feel that you are not alone and that there is hope for you and your child with FASD.I welcome you to join me with a hot cup of coffee and your notebook as we settle in and listen to Jerrod Brown, Ph.D., MA, MS, MS, MS talk about the HPA Axis. Prenatal alcohol expoure is an assult to fetal development. In this episode of Dr. Jerrod Brown will explain the damage to the body's stress response system by prental alcohol exposure which often results in HPA Axis Dysfunction. "The hypothalamic-pituitary-adrenal (HPA) axis is the system of interactions among the hypothalamus, pituitary gland, and adrenal glands. The primary role of the HPA axis is toregulate a person's response to stressful events and situations. Specifically, the HPA axis iscritical is assessing potential threats, initiating neuroendocrine responses when appropriate, and facilitating recovery after any potential threats have receded. Unfortunately, exposure to severe and/or repeated trauma, particularly during childhood, can result in HPA axis dysfunction across the lifespan." - Jerrod Brown Jerrod Brown is a regular guest on the FASD Family Life podcast. Jerrod is an assistant Professor for Concordia Univerity, St. Paul, Minnesota and has extensive expereience teaching courses at the undergraduate and graduate level. Jerrod has also been employed with Pathways Counselling Centre in St. Paul for the past 17 years. Jerrod is also the founder and CEO of the American Institute for the Advancement of Forensic Studies (AIAFS) and the Editor-in-Chief of Forensic Scholars Today (FST). To learn more about Jerrod's work, or to contact him click the link below.Do you have a question you would like me to address on the show or a topic suggestion? Email your comments, questions and topic suggestions to FASDfamilylife@gmail.com.What to show me some love? Support the show (https://ko-fi.com/fasdfamilylifepodcast)EPISODE RESOURCES:Jerrod Brown, Ph.D.Email: aiafsassoc@gmail.com Below are a few FASD articles found in the literature that mention the HPA axis:Mead, E. A., & Sarkar, D. K. (2014). Fetal alcohol spectrum disorders and their transmission through genetic and epigenetic mechanisms. Frontiers in Genetics, 154.Kobor, M. S., & Weinberg, J. (2011). Focus on: epigenetics and fetal alcohol spectrum disorders. Alcohol Research & Health, 34(1), 29.Kleiber, M. L., Diehl, E. J., Laufer, B. I., Mantha, K., Chokroborty-Hoque, A., Alberry, B., & Singh, S. M. (2014). Long-term genomic and epigenomic dysregulation as a consequence of prenatal alcohol exposure: a model for fetal alcohol spectrum disorders. Frontiers in genetics, 5, 161.Wieczorek, L., Fish, E. W., O'Leary-Moore, S. K., Parnell, S. E., & Sulik, K. K. (2015). Hypothalamic-pituitary-adrenal axis and behavioral dysfunction following early binge-like prenatal alcohol exposure in mice. Alcohol, 49(3), 207-217.Reynolds, J. N., Weinberg, J., Clarren, S., Beaulieu, C., Rasmussen, C., Kobor, M., ... & Goldowitz, D. (2011, March). Fetal alcohol spectrum disorders: gene-environment interactions, predictive biomarkers, and the relationship between structural alterations in the brain and functional outcomes. In Seminars in Pediatric Neurology (Vol. 18, No. 1, pp. 49-55). WB SaunSupport the show (https://ko-fi.com/fasdfamilylifepodcast)
In this episode of The Root Cause Medicine Podcast, Dr. Anthony Crifase is joined by Nathan Bridges, Clinical Support Manager at Sanesco International. They discuss the differences between adrenal fatigue and HPA axis dysfunction, the most common root causes, the role of parasympathetic and sympathetic nervous systems, and the types of tests to identify adrenal fatigue and HPA axis dysfunction.
Lucy Mailing is a microbiome researcher, educator, and passionate scholar of integrative, evidence-based gut health. She received her Bachelor's in Biology from Kalamazoo College and her PhD in Nutritional Sciences from the University of Illinois. Lucy has authored several peer-reviewed journal articles related to the microbiome and health and was named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition in 2017. On her website, lucymailing.com, Lucy shares content dedicated to integrative, evidence-based articles about the microbiome, gut and skin health, and nutrition science. She is a nationally recognized speaker on gut health and one of the most trusted experts in the integrative health space. I have been following Lucy's research for years, and I was excited to sit down with her to discuss how the microbiome impacts virtually every aspect of our health. We talk about factors that impact the gut lining, methods we can use to screen for intestinal permeability and gut dysbiosis, and actions we can take to support our microbiome. You can connect with Dr. Mailing via Instagram @lucymailingphd Related Episodes: Ep 44 - 5 Tips for New Year Nutrition and The HealthySelf Reset with BeingBrigid Ep 189 - Chris Kresser on HPA Axis Dysfunction and the Stress Response If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday. Disclaimer: This podcast is for general information only, and does not provide medical advice. We recommend that you seek assistance from your personal physician for any health conditions or concerns
I cannot even tell you how important this topic is. In fact, I want to do about 37 more episodes dedicated to stress.The reason? I truly believe, with all my heart, that healing for good, forever, comes down to stress.If you don't believe me now, you might after listening to Dr. Marcus break stress down into three areas. And once you hear them, get real honest with yourself.Where are you at today?Stressful {Episode 18 with Dr. Marcus Cirelli}Click HERE to save this episode for later.And by the way, because this week's topic is one so near and dear to my heart, there is a ton more information at the bottom of this post.Resources MentionedTotal Body Health Functional Medicine (Dr. Cirelli's website)Dr. Marcus Cirelli on InstagramIs Stress Causing My Digestive DistressStomach acidAcid RefluxThe Importance of Shifting from Stress to HappinessThe Elimination DietChronic Illness Root Cause Analysis is KingDon't Miss These ThoughtsDr. Cirelli's story; why he chose to go the route he didStress definition, detailed3 main forms of stress; emotional, dietary, and “hidden”What actually happens when we're stressed; the physiologyBranches of the nervous systemWhat does cortisol do to the digestive tract?TestingWhat causes low (vs. high) cortisol levels?Stomach acidWhy H. Pylori is on the riseWhat to do about stress!Dr. Cirelli's top 3 convictions around gut health and gut healingCLICK HERE FOR MORE ON THE PARASYMPATHETIC VS. SYMPATHETIC NERVOUS SYSTEMMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF's on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don't forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).About Dr. Marcus CirelliDr. Marcus Cirelli graduated from Life University in Atlanta, Georgia. He has extensive postdoctoral training and education in Functional Medicine and Clinical Nutrition through Functional Medicine University.Dr. Cirelli has completed a functional diagnostic medicine training program through Southern California University of Health Sciences and is a Certified Gluten Expert.He currently serves as a board of director member for a children nutrition company.Having health issues of his own, Dr. Cirelli was able to help heal himself through the use of Functional Medicine. Suffering from brain fog, leaky gut, and adrenal fatigue, Dr. Cirelli used dietary change, supplementation, and lifestyle modifications to help overcome his health challenges.Dr. Cirelli founded Total Body Health to help others overcome their personal health issues and to restore normal function back to the body. By using a functional medicine approach, Dr. Cirelli is able to get to the root cause of the underlying sources and contributing factors of each individual's complaint. Dr. Cirelli sees patients both locally in Cleveland, Ohio and via webcam consultations for people around the world.Low (vs. high) Cortisol LevelsDuring the episode, I asked a question to Dr. Marcus around low vs. high cortisol levels.It's far more common to talk about high cortisol than low cortisol.But on my journey, I was constantly stressed. However, when I took the “adrenal fatigue” test, I always had super low (aka flat-lined) cortisol levels.It never made sense to me.But Dr. Marcus explained it perfectly, and I want to share more information.Normal Cortisol Level ChartWhen it comes to cortisol levels, what is “normal?”Integrative Therapeutics has a lot of great information on the topic. Their “normal” cortisol levels chart is succinct and accurate.(image via Integrative Therapeutics HERE.)To be clear, my levels never looked that way. They basically started at the bottom, and instead of raising then falling, just kept stagnant at the bottom.And that, my friends, is what we call, “HPA Axis Dysfunction.” Believe me. You do not want to get to that point.Recall that Dr. Marcus said the reason I got there was because I spent years in a chronic stress state.I do not want that for you.Here is something you can do about it today.Return to the podcast episode where Dr. Marcus and I discuss the three buckets of stress. Now, create your own list of things which fall under each category.I've made it easy for you with this graphic that you can save then download.Better yet, print the graphic HERE, then add it to the binder where you keep your gut healing e-journal. If you don't have it yet, grab your copy now. Cortisol ManagerIf you're looking for a supplement to help manage cortisol, one to consider is the Cortisol Manager from Integrative Therapeutics. I highly respect the company and believe they have top-notch products. Integrative Therapeutics' Cortisol Manager 30 is an effective and powerful supplement that combines an array of stress-reducing ingredients and cortisol-lowering botanicals in order to decrease your stress levels and promote rest in those with occasional sleeplessness. If you're interested in learning more about this product and saving 10% on it, you can grab it through my online dispensary, Wellevate, HERE.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH Connect with A Gutsy GirlThrough the websiteOn InstagramVia LinkedIn
I cannot even tell you how important this topic is. In fact, I want to do about 37 more episodes dedicated to stress.The reason? I truly believe, with all my heart, that healing for good, forever, comes down to stress.If you don't believe me now, you might after listening to Dr. Marcus break stress down into three areas. And once you hear them, get real honest with yourself.Where are you at today?Stressful {Episode 18 with Dr. Marcus Cirelli}Click HERE to save this episode for later.And by the way, because this week's topic is one so near and dear to my heart, there is a ton more information at the bottom of this post.Resources MentionedTotal Body Health Functional Medicine (Dr. Cirelli's website)Dr. Marcus Cirelli on InstagramIs Stress Causing My Digestive DistressStomach acidAcid RefluxThe Importance of Shifting from Stress to HappinessThe Elimination DietChronic Illness Root Cause Analysis is KingDon't Miss These ThoughtsDr. Cirelli's story; why he chose to go the route he didStress definition, detailed3 main forms of stress; emotional, dietary, and “hidden”What actually happens when we're stressed; the physiologyBranches of the nervous systemWhat does cortisol do to the digestive tract?TestingWhat causes low (vs. high) cortisol levels?Stomach acidWhy H. Pylori is on the riseWhat to do about stress!Dr. Cirelli's top 3 convictions around gut health and gut healingCLICK HERE FOR MORE ON THE PARASYMPATHETIC VS. SYMPATHETIC NERVOUS SYSTEMMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF's on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don't forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).About Dr. Marcus CirelliDr. Marcus Cirelli graduated from Life University in Atlanta, Georgia. He has extensive postdoctoral training and education in Functional Medicine and Clinical Nutrition through Functional Medicine University.Dr. Cirelli has completed a functional diagnostic medicine training program through Southern California University of Health Sciences and is a Certified Gluten Expert.He currently serves as a board of director member for a children nutrition company.Having health issues of his own, Dr. Cirelli was able to help heal himself through the use of Functional Medicine. Suffering from brain fog, leaky gut, and adrenal fatigue, Dr. Cirelli used dietary change, supplementation, and lifestyle modifications to help overcome his health challenges.Dr. Cirelli founded Total Body Health to help others overcome their personal health issues and to restore normal function back to the body. By using a functional medicine approach, Dr. Cirelli is able to get to the root cause of the underlying sources and contributing factors of each individual's complaint. Dr. Cirelli sees patients both locally in Cleveland, Ohio and via webcam consultations for people around the world.Low (vs. high) Cortisol LevelsDuring the episode, I asked a question to Dr. Marcus around low vs. high cortisol levels.It's far more common to talk about high cortisol than low cortisol.But on my journey, I was constantly stressed. However, when I took the “adrenal fatigue” test, I always had super low (aka flat-lined) cortisol levels.It never made sense to me.But Dr. Marcus explained it perfectly, and I want to share more information.Normal Cortisol Level ChartWhen it comes to cortisol levels, what is “normal?”Integrative Therapeutics has a lot of great information on the topic. Their “normal” cortisol levels chart is succinct and accurate.(image via Integrative Therapeutics HERE.)To be clear, my levels never looked that way. They basically started at the bottom, and instead of raising then falling, just kept stagnant at the bottom.And that, my friends, is what we call, “HPA Axis Dysfunction.” Believe me. You do not want to get to that point.Recall that Dr. Marcus said the reason I got there was because I spent years in a chronic stress state.I do not want that for you.Here is something you can do about it today.Return to the podcast episode where Dr. Marcus and I discuss the three buckets of stress. Now, create your own list of things which fall under each category.I've made it easy for you with this graphic that you can save then download.Better yet, print the graphic HERE, then add it to the binder where you keep your gut healing e-journal. If you don't have it yet, grab your copy now. Cortisol ManagerIf you're looking for a supplement to help manage cortisol, one to consider is the Cortisol Manager from Integrative Therapeutics. I highly respect the company and believe they have top-notch products.Integrative Therapeutics' Cortisol Manager 30 is an effective and powerful supplement that combines an array of stress-reducing ingredients and cortisol-lowering botanicals in order to decrease your stress levels and promote rest in those with occasional sleeplessness.If you're interested in learning more about this product and saving 10% on it, you can grab it through my online dispensary, Wellevate, HERE.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH
So, now you've learnt all about the link between HPA axis dysfunction and endometriosis, in today's episode I want to provide you with some of the core foundational strategies for healing HPA axis dysfunction. Before I dive in, I do want to state that healing HPA axis dysfunction can take some time, especially if you're prone to living in the flight or fight response – so what I mean is, you're default mode is feeling stressed, or anxious, or you spend a lot of time rushing around or over-committing yourself to endless to-do lists. If this sounds like you, don't worry, that's me too, and it's many of my clients and for those of us who are like that, it can take some deep unlearning of these patterns before we can really get to see significant improvement. We can certainly feel better, and many do, but I think to really thrive and not keep returning to this cycle of low cortisol burnout, we need to change some of these habits. So, for example, one of my clients loves to work and runs her own business like I do, so we make traction with her HPA axis dysfunction, but then if she goes through a busy period, her default mode is to put her sleep, and the strategies I'm about to share, on the backburner, because that's always been her strategy. To push through, to keep going, to reach for perfection. And I totally get it, because I'm exactly the same too. So for her, we've seen improvement with her HPA axis, most definitely. She used to not be able to get out of bed! But we still have a long way to go because it's a few steps forward and a few steps back. And the same goes for me. I could feel a noticeable difference, I could feel my energy returning and my sleep schedule becoming normalised, and then I released the course, and it was incredible, but it was one of the hardest things I've ever done. Now moving forward, it won't be like that, because I've now made the course, but beforehand, I was building a course from scratch and learning how to market a course – and it was more work than I think I've ever done in my life. So my cortisol levels really depleted again, and I'd love to see where they were after the course, but with the SIBO treatment I just couldn't afford more testing on top. I feel like they're getting back on track, but until my SIBO is fully resolved (and if there are any other infections, having them addressed too) I don't think my cortisol will be at optimum levels. I think it will be good, much better than it's been for most of my life, but the chronic SIBO and maybe an underlying mould infection will be keeping my body in a state of flight or fight, and I'll explain about that a bit later in the episode. The length of time it can take to recover from HPA axis really varies. I've seen studies showing it taking weeks to recover, whereas someone who is completely burnt out, like chronically fatigued, can't get out of bed most days, that can take much longer. I did have one client like that, and I consulted with Dr Jessica Drummond, and she said to me, you know, this could take two years to heal, and we're about a year in and she's waking up early and working, but she's not fully recovered yet. So, it's a journey and just know that your healing will really depend on what's happening in your life, in your body and the strategies you choose to implement, which will all become clear in time. So please don't give up if it doesn't feel like it's working, because honestly, what I'm about to share we should ALL be doing every day, for optimum health and a healthy stress response and circadian rhythm, so it will be benefitting you, but it may take time for your cortisol levels to fully recover. What I suggest is, if you can afford to do so, take a CAR test, and again, I've linked to some options in the show notes, and then take another test after three months or sooner, if you're feeling a difference, and then at another three months after that, just to see what your body is doing. You can usually tell, because you'll notice changes in your energy, sleep, when you wake up, etc. but it can be helpful and just interesting really, to see what your levels do in response. So, what I'm going to share today is four of the key strategies, there are a couple more and there are some additional strategies and tools which can help, but to avoid overwhelm, I'm just going to provide you with some of the initial key steps. These may be enough on their own to heal your HPA axis or you may need to do some further work later on down the line, but these are some of the key foundations to get started. 1. Number one is a nice and simple strategy, get sunlight to your eyes for 30 minutes as soon as possible in the mornings. Your body relies on patterns, to set its internal rhythms and it especially relies on light and dark. Your circadian rhythm is essentially controlled by day light, so getting light exposure for 30 minutes in the mornings, is going to tell your brain what time of day it is. The light changes throughout the day, and your cortisol levels will respond to that, so getting that morning light is going to really help to raise your cortisol levels to healthy levels. Over time, this continued pattern will basically reset your internal body clock, and your circadian rhythm will be able to set its pattern to this once more and your cortisol levels will start rising when they should. You can get this light in a number of ways. It could be that you eat your breakfast in your garden in the mornings, if you have one, it could be that you sit by an open window to get ready, or you could go for a walk or commute to work ensuring you get lots of light along the way. As long as you are getting unfiltered light, so not through sunglasses or through a window, you're all good. And if you can't manage 30 minutes, just do as much as you can. 2. Number two is probably the most important one, but I appreciate is often the hardest one. Get at least 7.5 hours sleep, minimum, each night, whilst also going to bed and waking at the same time every day. I know this sounds intense but let me explain why it's important. Your body needs regular sleep and wake times in order to know when to raise and when to lower cortisol. If you're going to bed at 1am, of course you'll struggle to go to bed at 9pm, because your cortisol isn't low enough yet as it's been programmed to lower around 1am, and if you have a flipped curve, as we discussed last week, where cortisol is rising at night, this training of a new sleep routine will be hard but will be essential to getting those cortisol levels down. It's the same if your cortisol levels are low in the morning. If you're going to bed late, then the body won't be elevating your cortisol levels to their waking levels until about 8 hours later. Yes, they start rising before that, but not enough to wake you up, so if your alarm is going off and you've only had five or six hours sleep, your cortisol levels just won't be high enough. So, if you have HPA axis dysfunction and your cortisol levels are low in the morning or generally low all the time, you can see why not having enough sleep or irregular waking hours is not going to help. The body needs to know when it should be elevating cortisol, and to do that, it needs a reliable pattern. We're essentially resetting your alarm clock here. On top of that, the reason why our HPA axis is dysregulated is because of stress, and that comes from both physical and emotional stress, and a huge physical stressor on the body is lack of sleep. So, if we want to allow our HPA axis to regulate, we do need to invest in improving our sleep quality. Now this is of course easier said than done, so that sleep routine piece is going to take practice in order for your body to get into a rhythm, and in most cases, it's going to take sleep hygiene practices. These are essentially strategies which help your cortisol levels to lower and melatonin levels to rise at night and improve your sleep quality. That's a whole other podcast, but I have linked to an Instagram post I did on sleep hygiene strategies and of course, if you want to dive deeper, I cover both HPA axis and sleep optimisation in my course, which you can get on the waiting list for now – I've put the link in my show notes. If you have insomnia, I understand and I go through cycles of this, which truthfully, I think this is down to a flipped cortisol curve because I so often default to living in a state of flight or fight, and I also truly think a large majority of insomnia cases are down to cortisol dysregulation. So, if this is you, rather than getting stressed about the sleep piece, perhaps look at working on all of the other areas, because they will start to regulate your cortisol levels, which over time, should help you to sleep. And I would start teaching your body a pattern of the same sleep times and wake times, if possible, even if you're not getting to sleep, even if you're not trying to – just sitting in bed and practice calming, restorative techniques to help lower cortisol at night. Don't make the focus on getting to sleep, but rather on just lowering cortisol. So, a dark room, maybe candles or very soft lighting, breathing exercises, massage, listening to sleep stories (which you can now find on loads of meditation apps), just anything gentle or soothing and I hate to say this, but I would avoid watching TV, being on your phone or your laptop or computer like the plague. I know I'm often very careful with my language and say to do what works for you and to tailor each strategy, but there's really no way around this one. Blue light from your TV, phone and laptop will elevate cortisol and suppress melatonin and not only that, but they're also designed to engage, stimulate, and activate your brain, they're not designed to help you wind down. If you need your phone for the meditation or sleep story, put it on night mode, ideally get an app that creates a red screen and wear blue light blocking glasses, and turn the brightness right down. Now finally, I know you're probably thinking – what about the weekend? Well, research has shown that we need this consistent pattern all day, every day, but I know that's not realistic, so I would just try to do your best. If you're out late at a birthday, it's a one off and I wouldn't stress about it. If you're at home and you just tend to stay up later at the weekends, see if you can curb that slightly and bring it closer to your normal bedtime. So, if you go to bed at 10pm normally, can you make it 11pm at the weekends? That kind of thing! 3. Number three is to eat at regular times and to balance your blood sugar. Just like with light exposure and sleep, eating at similar times can help give your body reliable patterns to set its internal rhythm to. So, if you can eat at roughly the same time each day, that'll help. This pattern is less important that the first two, so don't worry if sometimes you're travelling or something and can't eat at the same time, but roughly and as often as you can will be helpful. But what is really important is blood sugar regulation. You know I've talked about this so many times by now, but high and low blood sugar are stressors to the body and activate the HPA axis stress response. And even if your cortisol levels are low, it's still going to activate, it's just going to be pumping out adrenaline in cortisol's place and so the stress response will still be occurring, just of course, not as it should. And as long as we keep repeatedly stimulating that stress response, the HPA axis is going to stay dysregulated. I've shared how to regulate your blood sugar in previous episodes, so I'll link to that for full details, but in short, we need to include protein, fat, fibre, and complex carbohydrates with every meal. And the general ratios for good blood sugar balance are 50% of your plate consisting of low starchy veg which provides you with fibre and complex carbohydrates, 25% of your plate consisting of protein, and the final 25% being split into healthy fats and starchier, yet complex carbohydrates. For fat, we want at least two golf ball size servings, so that could look like say about a third of a large avocado or two tablespoons of nuts and seeds, and with starchier complex carbs, it could be sweet potatoes or quinoa, or beans if you haven't got them as your protein source, and the serving size you have really depends on your energy needs. Of course, if you look at it in relation to the other ratios, it's not a huge serving, about a handful, but you might need to increase it if you have a very physical job or you're very active. Be guided by how you feel! If you find you're getting hungry soon after meals, first try increasing your fat and protein sizes. The other key strategies for balancing your blood sugar are to not allow yourself to get starving or super hungry before you eat – if you're shaky or hangry, you've waited too long, and of course, try to keep refined carbohydrates, and added sugar to special occasions rather than everyday foods. If you want to understand this in more depth, have a listen to the episode I've linked to or a read of the articles I've added to the show notes, and my course also has an entire module on blood sugar balancing and its impact on endo and our hormones, and how to balance it. I know the idea of reducing certain foods can be triggering, so if this feels that way, then focus more on the balancing of your plate and all the wonderful foods you can add in, and on eating regularly. Of course, if you have a history of an eating disorder it is always best to work with a nutritionist, coach or dietician who can guide you, as well as a mental health practitioner. 4. Number four is stress management. I know I said sleep was the most important, but actually it probably ties with stress management! Now in order for our HPA axis to recover and get back to some kind of normal regulation, we need to stop chronically activating it. This means we need to learn how to move regularly out of flight or fight and manage our stress response, plus look at any areas that may be a source of stress that we can address. Of course, there's always going to be some element of stress in our lives, but we can change how we cope with and respond to stress, and even how we perceive stress. So firstly, let's begin with the simpler changes. We want to practice moving out of the stress response, called the flight or fight response, and move into the rest and digest response on a regular basis. This is particularly important if your default mode is anxiety, stress, worry, fear, etc. because for you guys, most of the time you're going to be in flight or fight, and that's not good for the body. You know the impact that chronic stress can have on the HPA axis and on pain, from our last episode on this, but being in a constant state of flight or fight has far reaching effects on our health. Personally, I've found that I have a harder time trying to get my mind to calm down, but utilising stress relief methods for my body, practices that actually put us in rest or digest, then calms down my mind or at least takes me out of flight or fight, even if my mind is still ruminating. So, some strategies which calm down the stress response and put us into rest or digest include: Massage, any kind, but I really like abdominal massage like the I Love You massage for IBS issues or Arvigo massage for IBS, period pain and endo in general. These are really great to do before bed because they put your body into rest and digest but also support digestion overnight. I've linked to a free I Love You massage on YouTube, and you can learn Arvigo massage in one Zoom session with a therapist and then practice on yourself. I've put the links to both in the show notes. Tapping, also known as Emotional Freedom Technique is an exercise where we tap on the body – on the side of the hands, the eyebrows, side of the eyes, under the eyes, below the nose, on the chin, on the collarbone, under the arms and on the head, whilst repeating certain statements. The practice combines acupressure, originating from Chinese medicine, with more Western psychology practices. It's now gathering a wealth of data behind it and has been shown to take us out of flight or fight and calm the stress response. It's also been shown to reduce anxiety, depression, and pain, and is even helpful with managing SIBO! You can learn tapping with a practitioner, or you can use an app or watch free YouTube videos online. I've linked to an app I like in the show notes. Yoga Mindfulness meditation Walking in nature Mild to moderate exercise (such as Pilates, brisk walking, Zumba, etc.) Being in community All of these have been shown to reduce stress levels, taking us out of flight or fight and into the rest and digest state. And what I also love about these is that they're a way to process trauma or emotion out of the body. Often if we don't want to think about something that is distressing to us, or we don't feel like we're safe to express it in the moment, for whatever reason, and we store that tension in our bodies, which can lead to hypersensitive nerves firing off danger signals, triggering pain because the brain thinks we're unsafe. But if we're able to physically work off some of that emotion, the physically damaging effects of that stress response can be reduced. I've found it really helpful for me, being a health coach, it's of course sometimes a stressful job because I am looking after people's health and that in itself is a lot of pressure, but of course hearing about someone's pain or distress is emotional, so afterwards I can sometimes feel worried or anxious. So often I'll come off a call and I won't really know how to think my way out of what I'm feeling, I struggle to soothe myself with just my thoughts, so I tap, or I get on my rebounder for five minutes, or I do some mindful breathing, or I do some of my weightlifting exercises, which I do at intervals throughout the day. And I sort of imagine myself shedding the stress as I do it. Not all the time, but especially when I'm jogging on my rebounder, I sort of see myself running the stress off, and it really, truly helps. It's become a wonderful way for me to process my feelings. The next area to look at with stress is whether you have any past trauma that needs working through. I've been talking a lot over on Instagram about the ways in which childhood trauma, known as Adverse Childhood Events or experiences dramatically increases our chances of developing chronic pain, autoimmune diseases and chronic conditions, and the pathway for most of these developments is through HPA axis dysregulation, which has occurred due to chronic stress. If we haven't worked through these past traumas, they can be subconsciously keeping us feeling unsafe, causing our bodies to be in a near constant state of flight or fight or easily stressed and activated. This could be a whole topic in itself, so my recommendation to get started with this healing process is to read my Instagram post first, and then I've linked to a couple of books, podcasts, and therapy resources to help you work through the trauma in the show notes. We also need to look at how pain is triggering your stress response. Of course, the more stressed we are about our pain, the more unsafe our brain feels, and then the worse the pain gets, because it is our brain which creates pain and controls the intensity – and if the brain feels like there is a reason to make pain (so if the brain feels at threat or in danger in any way at all, and this could be as small as a stressful email) it will increase the pain levels. So, changing the way we experience pain and perceive it is also important and of course, this and the above step about trauma can take some time. Don't worry about that, don't stress about having to get it all done. Put the easy practices in place, like maybe getting sunlight, trying tapping before bed, eating at the same times, balancing your blood sugar, etc. Put the practical bits in place and implement them over a time frame that feels manageable, and then when you feel strong enough to work on your pain perception or trauma, begin then. By this point, I would hope that you would have better cortisol levels and a more robust and healthy stress response, so you can actually better handle the work involved in these steps. So anyway, that was a side note on how to approach this, but back to actually changing the way we perceive our pain… Again, this is a podcast in itself but there are a few therapies and approaches to help you to do this. You could try: Acceptance and Commitment Therapy for pain Curable (which is a brain retraining app for chronic pain and I highly recommend it) Mindfulness Based Pain Relief And there are a couple of great books I recommend too, so I'm going to link to those in the show notes. Finally, we also want to look at physical stressors, but this where it can get a little complex. If you're dehydrated, if you're eating an inflammatory diet, if you're over-exercising, sleep deprived, or have SIBO or gut health infections (or any underlying infection for that matter), chronic inflammation or nutrient deficiencies, these will all be stressors on the body and can make it harder to recover from HPA axis dysfunction. Now what I would say is that this is more advanced healing and I feel like for many people with HPA axis dysfunction, they need to have more energy and better cortisol levels to be able to take this stuff on, otherwise it can just feel too overwhelming, so I'm not going to dive into this today. Instead, what I will say is to focus on a nutrient dense diet rich in anti-inflammatory foods, so your body is well fed, is getting a good amount of nutrients and we aren't fuelling the inflammation fire. You can of course also add one or two supplements to help lower overall inflammation, which we know is generally a problem for most people with endo, being an inflammatory disease, and I talk about my favourite anti-inflammatory supplements in episodes 130 and 131. Also make sure you're drinking enough. The calculation to work out what your body needs at a minimum is to drink half your body weight in fluid ounces. So, you take your weight in pounds, so say someone was 100lbs, then you halve it, so we have 50lbs and then you just replace the pounds with fluid ounces, we're not converting, just swapping. And if you're very active, you'll need more than that, this is just your minimum. I have linked to a water calculator in the show notes, which helps you to work out how much water you need if you're very active or breast feeding, or something like that. You could also add some essential basic supplements too, like a multivitamin and minerals supplement and omega 3 fatty acids, to ensure you're covering the basics. Now of course, if you're not absorbing your food well due to gut health issues, or you're deficient in a nutrient, these may not be enough, but again, I'm just covering the foundations. If in time you feel ready to get some thorough nutrient status tests and gut health tests, or to explore anything else you think may be going on in your body, of course, that will help, but I want to emphasise these foundations first, because they can make such a difference and can give you the strength for the bigger stuff. So, there's the initial four steps. And what I wanted to emphasise, what should be underpinning all of this, is joy and fun. If this is stressing you out, then it won't be helpful. So, we need to tailor the healing in a way that will make you feel pleasant feelings and that allows you to have fun or enjoy yourself, in whatever way that is. So, for example, instead of seeing a 10.30pm bedtime as a curfew, how can you make it feel luxurious? Can you turn your evening routine into a min spa retreat each night with a candle, an abdominal massage and calming music before bed? How can you spend more time with loved ones who you enjoy being around, in a way that feels joyful and nourishing to you? Can you go to restorative exercise classes with friends or have regular catch ups, so you feel supported and connected? Could you do things you enjoy more often, like heading to the cinema or doing fun activities? Are there things you stopped doing that brought you joy, which you can bring back into your life? Could you take a cooking course to learn how to make delicious but healthier desserts, so you can feed your body and taste buds, or could you get some new cookbooks to learn how to eat more fruits and veggies? Or maybe, if you don't like cooking and can afford it, can you try a meal delivery service which offers you not just healthy meals, but more time for you to relax? Basically, whatever it is, make this healing path feel good. If it feels stressful, take a step back and think about how you can make this process more joyful. My course, Live and Thrive with Endo is opening for enrolment again soon. Join the waiting list now to access early bird pricing and special bonuses. Sign up here. This episode is sponsored my free workshop Creating a Roadmap for Endo Healing in 2021: Overcome Overwhelm, Identify Your Core Endo Challenges, Learn the 8 Key Pillars of Healing and Set Goals and Next Steps So You Can Begin Managing Endometriosis with Confidence and Clarity and take action after the workshop. Sign up here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk Show Notes Creating a Roadmap for Endo Healing in 2021 Live and Thrive with Endo course CAR tests https://regeneruslabs.com/products/cortisol-awakening-response https://www.letsgetchecked.com/gb/en/home-cortisol-test/ Light https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699216/ https://www.sleepfoundation.org/circadian-rhythm Blood sugar https://www.thisendolife.com/this-endolife-podcast-episodes/reduce-fatigue-endometriosis-symptoms-and-oestrogen-dominance https://endometriosis.net/living/diet-sugar Sleep https://www.instagram.com/p/CIBrBCmDMuj/ https://pubmed.ncbi.nlm.nih.gov/12941057/ https://pubmed.ncbi.nlm.nih.gov/12220314/ https://pubmed.ncbi.nlm.nih.gov/10849238/ Massage https://www.youtube.com/watch?v=JTOkKVlBHzk https://www.thisendolife.com/this-endolife-podcast-episodes/arvigo-massage-for-endometriosis https://www.arvigotherapy.com/team-members https://selfhacked.com/blog/32-ways-to-stimulate-your-vagus-nerve-and-all-you-need-to-know-about-it/ https://www.frontiersin.org/articles/10.3389/fpubh.2020.00082/full https://www.sciencedirect.com/science/article/pii/S2095496418300372 Tapping https://www.thetappingsolution.com https://www.thetappingsolution.com/science-research/ Yoga https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768222/ https://www.health.harvard.edu/blog/yoga-could-slow-the-harmful-effects-of-stress-and-inflammation-2017101912588 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/ https://pubmed.ncbi.nlm.nih.gov/15750381/ Walking in nature https://www.natureandforesttherapy.org/about/sciencehttps://www.natureandforesttherapy.org/about/science Exercise https://pubmed.ncbi.nlm.nih.gov/27956050/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/ Mindfulness https://www.sciencedirect.com/science/article/abs/pii/S0272735813000731?via%3Dihub Community https://scholar.harvard.edu/marianabockarova/files/tend-and-befriend.pdf Trauma https://www.instagram.com/p/CQJvnf1BYum/ https://kimberlyannjohnson.com/call-of-the-wild/ https://cmbm.org/thetransformation/ SelfHealers SoundBoard podcast Sex Birth Trauma Pain resources This Might Hurt Film Tell Me About Your Pain podcast https://www.amazon.co.uk/Pelvic-Pain-Hurts-Adriaan-Louw/dp/0985718684 The Way Out by Alan Gordon Curable Water https://www.hydrationforhealth.com/en/hydration-tools/hydration-calculator/
Okay so today I'm talking about hypothalamic pituitary adrenal dysfunction. A mouthful, I know and for ease, it's called HPA axis dysfunction. If you haven't heard of HPA axis dysfunction, you may be more familiar with the term ‘adrenal fatigue'. And yes, if you're thinking adrenal fatigue was sort of debunked as not being real, you'd be correct, but HPA axis dysfunction is very, very real and there is a huge wealth of research and evidence behind it. Adrenal fatigue was essentially an attempt to describe what is happening with HPA axis dysfunction but it oversimplified the process and made it seem like the adrenals sort of ‘ran out' of energy, which isn't the what happens and misses a big part of the story. I imagine, originally, when the term was coined, it did come with the full explanation of HPA axis dysfunction, but eventually through the spread of social media, it perhaps lost that meaning. But anyway, the bottom line is HPA axis dysfunction is real, and it's incredibly prevalent within the endometriosis and chronic pain community - and it may be the root cause behind your fatigue. So if you're finding yourself exhausted all the time and overwhelmed by life, I really encourage you to keep listening. So in order to understand HPA axis dysfunction, we need to break down the system behind it. The hypothalamic pituitary adrenal axis is a system consisting of the: · The hypothalamus (a part of the brain, found at the base of the brain) · Pituitary gland (a gland found at the base of the brain) · Adrenal glands (found above the kidneys) This system works together to regulate our stress response and to also regulate our circadian rhythm, which is like the internal body clock that governs our sleep/wake cycle. Let's begin first by understanding how the HPA axis controls our stress response. First, our hypothalamus alerts the pituitary gland of a stressor, and then the pituitary gland sends a signal to the adrenal glands to go about making stress hormones, and neurotransmitters, to power us through the situation. The brain and adrenals respond by first releasing adrenaline, which is released quickly but also subsides quickly and then 15 minutes later, cortisol and DHEA are released, and these guys hang around for several hours. Adrenaline and cortisol increase blood flow to organs like the heart, brain and muscles; reduce blood flow from non-essential organs like the digestive tract and reproductive system and trigger the release of stored glucose and fat, so you have the energy to fight or run. And DHEA acts as a buffer to counteract some of the damaging effects that cortisol can cause. An important difference to note between adrenaline and cortisol, in terms of pain, is that adrenaline is inflammatory. That initial stress response triggers inflammation because the body is anticipating that there may be an injury or infection that needs to be addressed. So for example, if the stressor was that we cut ourselves, the inflammatory white blood cells would help to heal the area and fight off any bacteria that may have entered the wound. However, long-term that inflammation would become damaging, so 15 minutes later, cortisol is released, which is actually anti-inflammatory in the short term to bring down inflammation to healthy levels. I'm going to dive into the link between chronic cortisol output and pain in future episodes, but just keep in mind that in the right levels, cortisol is anti-inflammatory. I think this can sometimes be confusing as you hear people talk about stress being inflammatory, so to clear that up, the acute initial response is inflammatory, for about 15 minutes, then it becomes anti-inflammatory when cortisol is released and these events are totally normal. It becomes a problem when cortisol remains elevated or keeps being triggered, that's when stress becomes inflammatory, when the stress is chronic. So, adrenaline eventually lowers back down, but cortisol is left remaining in the system until the stressor passes and should reduce after a few hours. Adrenaline is basically the hormone that gets us through the acute moment of stress, where cortisol carries us through the aftermath so to speak. So, for example, when we had that crazy flood in our flat, it was adrenaline that got me through getting out our most valuable belongings, trying to turn the mains off, calling plumbers in the middle of the night, that kind of thing. But it was cortisol that stayed with me, that kept me awake on the drive to my mum's at 5am. That got me up the next day so I could work, despite feeling super stressed out. That stayed with me when we moved into a temporary Airbnb and navigated all the stressors of trying to work in a new home without all my stuff, with dodgy internet and a drowned laptop charger that now needed replacing. And this is actually where the problem occurs. Originally, this stress response was designed to get us out of acute moments of danger alive. So back in cavemen days, this system helped us to outrun a wild animal that was hunting us, or to fight another tribe that was threatening ours and the stakes were high, but the outcomes were usually pretty black and white. We either died, or we survived. If we got away from the wild animal, and found our way back to the safety of our tribe, our stress response would have lowered and we would moved out of the flight or fight response and into rest and digest mode, which is the part of our nervous system responsible for digestion, repair, etc. But in modern society, the stakes aren't that high, but the situations aren't as simple either. We're now bombarded by stressors every day. Emails from colleagues who make us anxious, constant sensational headlines and 24-hour news cycles, traffic jams, struggling to balance our work and family or social lives, endless to do lists. You get the picture, I'm sure! And equally, it's not just emotional stressors, but physical stressors that appear to the body as a threat or danger. So chronic inflammation, a low-lying infection or condition like SIBO, blue light exposure, late nights, physical pain, etc. And these stressors, to the brain, are no different to the wild animal hunting us. The brain sees it as the same – a threat to our lives - and the stress response goes off. This means that we're potentially operating in a state of flight or fight the majority of the time, which means we're experiencing elevated levels of cortisol on a regular basis. And cortisol is our survival hormone, it's great in small doses to keep us alive when we need to it, but it's not great for long-term exposure at high levels. Long-term exposure to cortisol can damage the gut, causing leaky gut and negative shifts in our gut microbiome, and it can also cause chronic inflammation, a suppressed immune system, increased blood sugar (because remember, part of cortisol's job is to raise energy levels so we can fight or run, and it does this by releasing glucose from our cells into our blood stream, elevating blood sugar levels), and it can cause low progesterone (which results in oestrogen dominance), lowered thyroid function, and lack of ovulation. This episode isn't about the effects of stress directly on our sex hormones and cycle health, but if you're interested to learn more about this then I discuss it with Nicole Jardim in one of our podcast episodes, which I've linked to in the show notes, and I cover this process in detail in my course, Live and Thrive with Endo, which you can get on the waiting list for now. Again, the link is in the show notes. So in short, the body knows this is a problem, and eventually adapts to protect itself. Firstly, the body has a sort of internal cortisol shutdown mode. The high levels of cortisol in the body trigger a feedback loop in the brain which encourages the brain to actually lower cortisol output, so the adrenals stop producing as much. Another possibility is that the adrenals may also become resistant to the signals from the brain to make more cortisol, so they lower cortisol production in that way. A third possibility is that the cortisol receptors, known as glucocorticoid receptors, become resistant, so cortisol may be being released, but it's not actually doing its job. There are multiple different avenues for cortisol to become dysfunctional or lowered, but these are some of the main ones. So this may seem like a good thing, as cortisol is now lowered and is no longer damaging the body, but the issue now is that the HPA axis regulation of the circadian rhythm is dysregulated. So, I'm now going to walk you through what that means. Cortisol isn't just your stress hormone. It's your wake hormone. It's the hormone that gets you up in the morning and powers you through your day. At night, cortisol lowers and our sleep hormone melatonin rises, to allow us to drift off. If you looked at your cortisol pattens on a graph, it would look like a roller coaster. It starts to elevate before we wake up, and it reaches its peak height about an hour after waking, so this is when we should feel our most awake (which isn't the case for many of us with endo, right?!). After that, it begins to decline fairly sharply throughout the morning until about 12pm (so this is why many people find themselves needing an extra caffeine boost at 11am), and at midday the decline continues but is less dramatic. Your levels hit another drop at about 3pm, which again, is why people tend to get that afternoon slump and then they peter out as the afternoon and evening continues. This is to allow melatonin to rise, as cortisol actually suppresses it. Now what can happen with HPA axis dysregulation, is that if you're chronically stressed, you may have high levels of cortisol at first. These may be at their highest in the morning, so you wake up feeling stressed and tense straight away, maybe you find your sleep is disturbed in the early hours of the morning, but your levels can also be high at night, which suppresses your melatonin, so you find yourself exhausted but wired and unable to switch off when you go to bed. You may also be gaining weight around your middle, have trouble stabilising your blood sugar levels and be experiencing fertility issues or hormonal imbalances. These are classic signs of high cortisol. Then over time the cortisol levels lower, and this really depends on the individual as to when this happens, but it can be quickly, over the space of weeks in some cases, but I've seen it take much longer. And the cortisol pattern also varies from person to person. For some people, they have lower levels than usual at certain points in the day so they tend to feel like they have dramatic crashes in energy, or they have low levels all day long but high cortisol levels at night (which is really when you have those exhausted feelings yet you're just wide awake or struggling to stay asleep), or they have low levels constantly, and that's when we're really fatigued. Now these scenarios manifest a little differently depending on the pattern of cortisol dysfunction you have, but the tell-tale symptoms include: · Chronic fatigue · Brain fog · Waking up tired (no matter how much sleep you get!) · Feeling unable to cope with everyday stressors and bigger stressors like COVID, etc. · Continuous feelings of overwhelm as the body struggles to respond adequately to stress · Anxiety · Depression · Blood sugar dysregulation · Exercise intolerance (you find it hard to do much exercise, or find it difficult to recover afterwards) · Get ill easily · Dizziness, especially when going from seated to standing · Frequent energy crashes, especially mid-morning and mid-afternoon as cortisol begins to fall · Insomnia, disturbed sleep or feeling suddenly energised at night (this would of course be more likely if your cortisol was creeping up at night) And if this resonates with you, I wouldn't be surprised. Low cortisol output is associated with nearly all chronic pain conditions, especially pelvic pain conditions, endometriosis and fibromyalgia. In one study of 92 women with endo and 82 ‘healthy' volunteers, they found that the women with endo and chronic pelvic pain had low levels of cortisol despite reporting higher stress levels and a low cortisol awakening response, which is that rising cortisol level we need to be able to wake in the morning. Because pain is a stressor to the body, at first, when we first experience this pain, the cortisol output is likely to be normal for the situation or high, but overtime, if we become anxious, stressed, worried or scared of our pain, which is of course, a totally natural response to endometriosis, then over time, our HPA axis becomes dysregulated and our cortisol levels deplete because they have been high for so long as response to this pain-fear cycle. In fact, the high cortisol type of HPA axis dysfunction from chronic stress (whether the stress is from pain or not) has been shown to trigger the onset of some chronic pain conditions and worsen existing chronic pain. Then cortisol becomes depleted, and the pain continues, because the protective anti-inflammatory properties of cortisol are now lowered. So essentially, high levels of cortisol contribute to inflammation and pain, but so does low cortisol. We want the healthy level of cortisol for optimal pain regulation. So the stress of the pain doesn't go away, but our body is now less able to deal with it. Remember, cortisol provides us with the energy to deal with stress, it literally gets the glucose and resources we need to power our body through a stressful situation and without it, we may feel unable to cope with the demands of every day stressors or bigger events. Usually, with depleted cortisol levels, our body begins to rely more heavily on adrenaline, so when we're stressed, we may find that we experience symptoms of high adrenaline, like shaking, an increased heart rate, feeling jittery and wired, but yet we feel unable to cope with the situation because we don't have enough cortisol to power us through. So now you understand what HPA axis dysfunction is, what can we do about it? The good news is, HPA axis dysfunction can be repaired and the are very key, often simple steps to repairing it. And for us, for those of us with endo specifically, it's about giving our body reliable patterns in the day to normalise our circadian rhythm, and changing our response to stress and pain. So in a future episode, which will be out very soon, I'll provide you with some of the initial key steps for repairing your HPA axis and alleviating your fatigue. I am also going to do another episode that dives deeper into the pain, cortisol and inflammation connection, because it's fairly complex and deserves an episode to itself! I really hope this information has been useful for you. I know for many of my clients, when they learn about this and we see their low cortisol levels on their test, it makes total sense to them. So I hope this has given you some answers. If you want to test your cortisol levels, you can order what is known as a CAR test, which is a Cortisol Awakening Response. This measures your levels of cortisol from the morning into the night, and I have provided you with a couple of test options in the show notes. Let's get social! Come say hello on Instagram or sign up to my newsletter. This episode is sponsored by my free guide ‘A Natural Pain Relief Tool Kit for Endometriosis'. This four page guide includes evidence based and effective remedies which you can use at home to reduce your pain with endo. Download your copy here. My course, Live and Thrive with Endo is opening for enrolment again soon. Join the waiting list now to access early bird pricing and special bonuses. Sign up here. My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here. If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website. This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk Show Notes Studies https://academic.oup.com/humrep/article/33/9/1657/5055017 https://www.hoajonline.com/reproduction/2054-0841/3/2 https://www.tandfonline.com/doi/full/10.1080/10253890701840610 https://www.sciencedirect.com/science/article/abs/pii/S1521693418300324?via%3Dihub https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263906/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/ https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01752-1#Sec21 https://journals.lww.com/psychosomaticmedicine/Abstract/1998/05000/Abuse_Related_Posttraumatic_Stress_Disorder_and.17.aspx Interview with Nicole Jardim CAR tests https://regeneruslabs.com/products/cortisol-awakening-response https://www.letsgetchecked.com/gb/en/home-cortisol-test/
Too many people with IBS are told the lie that there’s nothing they can do about it. That’s why it’s so often a problem that fails to receive proper treatment. The truth is, there are effective things you can do to improve your gut health. Today’s guest is an expert in this and is here to share what she knows so you can get your gut back on track. About Dena Norton Dena Norton, MS, RD is a registered dietitian and Holistic Nutrition Coach with Back To The Book Nutrition, a website and virtual practice dedicated to helping clients find and fix the root causes of their gut and hormone symptoms so they can get back to life! Dena holds bachelor's and master's degrees in nutrition and is currently working toward functional medicine certification. When she faced HPA Axis Dysfunction, hormone imbalance, and gut symptoms that traditional medicine couldn't explain or fix, Dena found answers in the world of holistic nutrition and functional medicine. Her own dramatic recovery opened her eyes to a whole new approach to health and gave her a passion to help others find healing as well. With over 15 years of experience in both the traditional medical system and the holistic health sphere, Dena now combines all she's learned to leverage the best research-backed and results-driven approaches to help her clients optimize their health. Her work has been featured on Dr. Axe, Prevention Magazine, Fitness Magazine, The Huffington Post, and many others. New Trends in Treating the Gut Despite past trends in medicine that overlooked the complexities of IBS, good changes are happening. As functional medicine becomes more popular, more practitioners are taking a deeper look at this issue. Instead of looking at IBS as a catch-all for mysterious gut issues, the functional medicine approach is much more nuanced and comprehensive. To that end, Dena explains the importance of getting individualized help from an expert to really get to the root causes of your problem. Since a diagnosis of IBS is often used to explain away unexplained symptoms, it is really important to play detective and investigate the issue further. We talk about looking into food sensitivities, stool-testing, medication, and supplementation to make lasting changes. Starting With Good Nutritional Foundations Dena understands the importance of beginning with good foundations. This starts with how you approach food, getting enough sleep, and managing stress. Stress in particular has such a large downstream effect on digestion that Dena wants everyone to start there. Slow down and eat in a state where you can really focus on your food. With busy modern lifestyles, this is not always that easy. Yet, this is crucial if you want better digestion. Dena goes over her steps to eating mindfully while reducing stress. This is so often the first step to getting gut health back under control. How can you eat more mindfully to heal your gut? Leave a comment on the episode page! Got a question you’d love to hear me answer on the show? Leave me a voice message here! In This Episode How Dena’s own health issues led her pursue functional medicine [5:15] What IBS means as a “diagnosis” [11:10] Helpful and non-helpful tools to alleviating symptoms of IBS [18:13] How testing for food sensitivity plays a role in healing gut problems [21:19] Starting with the foundations of good digestion [29:35] Important lifestyle factors that people tend to overlook [36:48] Leveraging scientific advancements to treat IBS [42:50] Quotes “It’s exciting for our career and our space. There are a lot of young dietitians and dietitians-to-be who really do get that there is something more out there and they’re seeking it.” [10:54] “There’s never just one thing. It’s like a tangled web. So you got to put all the pieces on the table, prioritize, get an order of operations, and then have the time, patience, and expertise to work through them little by little.” [29:18] “I’m not against medication. I’m not in any one camp when it comes to food or medicine or anything. It’s really all about sitting in the middle and leveraging anything that’s scientifically valid that works.” [45:44] Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide! Links Find Dena Norton Online Follow Dena on Facebook | Instagram | Pinterest Schedule your free 10 minute discovery call “What Causes IBS (and how to fix it for good)” Meal Time Checklist for Better Digestion Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative
You can tell a lot by someone's cortisol rhythm," says chiropractor Stacey Smith. She noticed that some of her patients improved and some didn't despite the same treatment and wanted to understand why. The answer centered on adrenal fatigue and the hypothalamic-pituitary-adrenal axis (HPA axis). She discusses this and how to achieve stress recovery, explaining How stress-related dysfunction actually starts upstream from the adrenal glands in the brain and nervous system, Why this stress cascade affects everything from blood sugar control to circadian rhythms via the HPA axis dysfunction, and What four key stressors she identifies and how their Lifestyle Matrix Education System addresses these issues. Stacey Smith is the SOS Clinical Brand Manager of Lifestyle Matrix Resource Center and is a practicing chiropractor. After observing the variety of recovery efficacy among her patients, she started researching stress-related dysfunctions and our HPA axis. This brought her to functional medicine and a better understanding of the stress recovery adaptation cycle. She explains the roles cortisol plays in many facets of our physiology, from blood sugar control and our sleep patterns and immune system function to our baseline energy. She says that patients need to "get into a routine of something that's going to activate their passion," and in turn, their parasympathetic nervous system. She describes their mostly saliva-based testing, what it indicates, and how they treat patients accordingly. Their recommendations include lifestyle management, diet, and nutrition support, and "adaptogens," which help the body return to a state of homeostasis and balance. She also explains why too much cortisol can be harmful, from tissue breakdown that weakens the immune system to excess blood sugar. While most of her work is local, she adds that they offer their training and program guide to other practitioners. Listen in to find out more about their program.
Chris Kresser is a leading clinician and top educator in the fields of Functional Medicine and ancestral health, and the New York Times-bestselling author of The Paleo Cure. In 2015, Chris founded The Kresser Institute to provide the next generation of functional health practitioners and coaches with the skills and tools they need to turn the tide of chronic disease—and change the future of medicine. Through the Institute, he also created and launched the ADAPT Practitioner and Health Coach Training Programs to train health professionals around the world in his unique approach. He has appeared regularly in the media, including The Dr. Oz show and Fox & Friends, as well as top-rated health podcasts, such as The Broken Brain, The Doctor's Farmacy and The Ultimate Health Podcast. Chris was one of the first people who introduced me to functional medicine, and I was excited to sit down with him to learn more about HPA axis dysfunction, especially as it pertains to high achievers and the CrossFit population. We talked about how stress, both good and bad, can impact the body, strategies to implement for successful behavior change, and how HPA axis dysfunction differs from adrenal fatigue. *Chris's bio adapted from his website. You can connect with Chris via Instagram @chriskresser Related Episodes: Ep 135 - Immune System Strength with Dr. Leonard Calabrese Ep 139 - Stress: The Elephant in the Room with Dr. George Slavich If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday. Disclaimer: This podcast is for general information only, and does not provide medical advice. We recommend that you seek assistance from your personal physician for any health conditions or concerns
Exhausted with a short fuse? Tired but sleeping poorly? Frazzled yet unable to relax? More bloated and hormonal and constantly craving sugar? These are just some of the things you can feel when your body is burnout. And that is what I am addressing on the podcast today - also known as HPA-Axis dysfunction - but essentially when you are DONE with all areas of life. So have a listen to find out what you can do about it! Enjoy. Committed to seeing some BIG results in your body and health in 2021? Then make sure you get some personalised, evidence-based, holistic support (if you want to accelerate your results that is). I will be taking on a limited number of new clients in the spring of 2021 – make sure you get on my waitlist to get first access. >> Find out more here
Today I had the pleasure of interviewing my very first guest, my friend Rachel Espana. Rachel is an expert on all things adrenal fatigue., wait until you hear her story. She is a certified holistic Nutrition Consultant and Board Certified in Holistic Nutrition. Her coaching practice focuses on adrenal fatigue. After overcoming adrenal fatigue herself, she's passionate about helping other high achievers who are struggling with burnout. Rachel uses her knowledge and personal experience to help clients correct imbalances in their nutrition, lifestyle, and mindset, so they can rebuild their energy and get back to living their lives! Follow Rachel on Instagram:https://www.instagram.com/rachel.leanne.wellness/Get her Free 5-week adrenal fatigue roadmap using this link https://view.flodesk.com/pages/5f84ee21874828c661437adaCheck out her website:https://www.rachelleannewellness.com/
What is the relationship between cortisol and exercise in menopause? Is cortisol sabotaging your exercise results? Understanding the Role of Cortisol and Exercise in Menopause I’m a science girl, a prove-it-to-me girl. I’m also a follow your gut and heart girl. The science spiritual. Quite the diverse continuum. I believe we all have the ability to use intuition and sense what’s best for our body. However, we’ve been so conditioned to be “good” and do the right thing, that because that has gotten so confused… is the right thing cardio, or HIIT specifically, or weight training, or yoga, or long walks… and is it eating animal foods or plant foods… we wonder. In the first a full series of audio recordings I’m doing exclusively for our Flipping 50 members only, I’m going to give you what I hope is an understanding of how cortisol is your friend if you let it, helping you to burn fat, or causing symptoms there for you to pick up. Belly Fat in Menopause Muffin top, as frustrating as it might be is not immediately life threatening. Yet, belly fat excess does become a heart health risk. In fact, cortisol signals like this left untapped is directly related to over 80 diseases. We’re in control of that. But we’ve been conditioned to do the wrong thing. We no longer trust our guts, our hearts, and listen to tired as a signal to rest. Instead, you override fatigue with caffeine and 5-hour energy. I’m not talking about your kids or your grandkids. In 2020 I’ve had 60-something women admit they’ve resorted to it and explained it away by saying they were just so tired. Listen, if you’re overweight, over tired, resorting to extremes like that, you’re drilling yourself into the ground and putting yourself and system under risky stress. Let’s start with what cortisol does. It is your energy hormone as well as your stress hormone. Let’s agree that both of these things are good. When you walk into a room full of people and you’re approached by someone who makes your hair stands on end… or you’re scared, even if only watching a movie, are signs of cortisol in part… and preparing you for fight-or-flight response. Exercise is a self-induced type of flight or flight response. And imagine how it works. If you did have to run from a monster, you got away from a difficult discussion, when you’re on the other side and safely escaped you exhale and feel restored again. Exercise provides a similar relief like that for many who are stressed. You may have a little too much adrenaline and cortisol (the adrenal glands signal the production of cortisol) and the exercise can do a satisfying job of helping to release that. HPA Axis Dysfunction For those with adrenal fatigue, they’ve been operating on overdrive for weeks or months without a recharge or break, they may experience weight loss, lethargy, fatigue. Let me be clear that adrenal fatigue is not a term recognized by Western medicine. But the HPA Axis Dysfunction is, and they are actually referencing the same situation. Long periods of high stress, can result in low levels of cortisol. During perimenopause estrogen levels begin to drop and cortisol begins to rise. The body has a way of wanting to find balance. The problem where muscle is concerned is lower estrogen makes it harder to keep or gain lean muscle, and cortisol causes more muscle breakdown. That’s a terrible one-two punch. If you’re guilty of thinking you can coast on coffee and not eat ‘til noon, or you’re not treating sleep like the goddess it is and it can make you, you’ve got even more cortisol blocking any efforts you’re making from exercise. In fact, even an appropriate amount of exercise for someone else is too much for you when you’ve got all these other factors going on. Overthinker? If you ruminate as many women do, thinking about the same problem and amplifying it instead of learning skills to stop that monkey mind and change your thoughts, emotions, and therefore your hormones you may have a harder time losing weight once this cortisol train gets started. Your exercise is just as important but it's more important that you get small regular doses that don’t increase cortisol too much and that lead to the post exercise decrease in cortisol you want. Your food needs to support your hormones. Healthy fat, ample protein, and tons of green vegetables are a good start. The levels of cortisol rise and fall throughout the day. Usually highest at about 8am and lowest at 2am. That is so you do have energy during the day, and can relax and get to sleep in the night. Of course, if all is well. You may be having wakings or night sweats as a result of blood sugar levels, other hormones, or your cortisol levels. There are steps to support yourself, and definite steps you want to take to avoid throwing yourself under the bus. Let’s outline some of the steps to support Cortisol and Exercise Choose your exercise type and timing based on your hormone status. To do this you’ll wonder what is my hormone status. You can test your hormones in a lab, and you can use the signs & symptoms chart in You Still Got It, Girl! And the After 50 Fitness Formula course to know how to respond. No matter if you do use lab tests you should listen to how you feel. Lab tests vary, and using norms can suggest you’re normal when you feel terrible. This is because optimal levels are not the same as comparing yourself to the average of a lot of people who don’t feel well. That’s essentially what “norms” are. Your Cortisol & Exercise Relationship is Unique No longer are ‘position statements’ and ‘guidelines for physical activity’ enough for anyone really, but in particular a woman in midlife going through the biggest hormone shift in her life. You need a hormone balancing fitness expert. Because inevitably, you have not only hormones status to consider – which has too long been ignored – but you have a health history, joints and conditions true of you right now. Diverse Needs Even in Menopause There are commonalities among women in midlife, but there are still a diverse number of needs. There are women in the 60s starting to do triathlon for the first time ever, 70-year-olds doing Ironman distance triathlons, and there are women who are suffering from arthritis, fibromyalgia, and with other health concerns, who are all going through hormonal changes. Do not allow yourself to label yourself as “almost 70” or “way over 50” and tie meaning to it. Your desire, your prior history, your current hormone status and joint health all matter in your exercise plan. For healthy women in midlife, with energy, but not potentially as much as they like, High Intensity exercise performed early in the day while cortisol levels are naturally high is best. The #2 Tenent of Flipping 50 is “Intense Early, Light Late.” That alliteration will help you remember. You can do light level exercise any time. Short walks, longer walks, yoga, SUP.. do what you love. Yet, high intensity done late can disrupt your hormones and have a more negative effect than positive. When late day your body doesn’t have the cortisol that creates the energy for exercise, it will beg, borrow, and steal from another hormone that can be converted to cortisol, pregnenolone. Fight the urge to “catch up” and hit the quota of exercise. Please realize that you’ve been conditioned to “exercise more and eat less” for decades in order to lose weight. In midlife, this will backfire more than it ever has. It may also backfire for younger women, but never more than for you. The hormone changes you experience during menopause and that forever change you, mean using the wisdom of working with your body instead of punishing it with discipline will get you to your goal faster and with more ease than will pushing. Pay attention to frequent muscle or joint injuries and illness Cortisol causes muscle breakdown. Your thyroid eventually also can’t fully function when you’re allowed yourself to be stressed for long periods of time. Poor thyroid function can be related to your ligament health. There are a higher number of injuries among midlife women. Those frenzied workouts, or those that lack progression – even too quickly using intervals of long work duration and short recovery duration, and instructions to do as many reps as possible (AMRAP) in a specific time all encourage poor form especially as you tire. Your immune system will be boosted if you’re exercising appropriately for your adrenal status. But you’ll be constantly fighting the next cold or flu if you’re not using exercise instead to restore and to support. Exposure to an illness alone does not mean illness. A weak immune system does. Pay attention to your personal demand for perfection, for having a strong opinion, for needing things a certain way and for the need to internalize your emotions, thoughts, and beliefs. Since there’s no separation of mind, body, and soul, stress can show up quietly or loudly as you spin out of control. Know your stress signs. Know who causes you to feel them. While reaching for exercise to reduce or negate your stress level is something many women do, you need to reach for the right type. A run might be appropriate for some, while yoga or a short slow walk may be most beneficial. Define your toolbox based on the repair that needs to be done. The first thing coming out of fatigue from stress would be small, short, and low intensity movement. Notice I said movement. That is walking, yoga, stretching, Pilates, for instance. Maybe for you its stand up paddle board or a light swim. Next would be strength training. Long before, if ever, there is increased endurance exercise, strength. Every woman will do well to reach muscular fatigue. Challenge your major muscle groups. But you may in the beginning use 3 exercises for major muscles and repeat them 3 times, to complete a workout (not counting warm up and cool down) in about 10 minutes. Cortisol disrupts your blood sugar. It will elevate it. That then increases insulin. Cortisol and insulin together team up to redistribute fat to the belly. Cortisol has the ability to: Grow baby fat cells to big ones Create new fat cells Relocate fat cells to the belly When cortisol levels are taking you on a roller coaster ride, you will experience more cravings. Choosing poorly, will increase the likelihood that those choices are stored as fat in the belly. Exercise and Cortisol-Derived Belly Fat Stubborn cortisol belly fat of the visceral type, can be easier to remove however. By doing much less than you believe you “should” you may decrease your cortisol level. Imagine being at the gate of the most desirable destination, you’ve made it all this way, traveled so far, but you’re knocking, and they won’t let you in. Cortisol is the gatekeeper. Your efforts to get there won’t be recognized until you’ve done the foundational work. You’re going to have to go get the broom of the wicked witch and then come back. You’re going to in other words, have to eliminate the gate. Cortisol reduction is supported by you finding your personal stress toolbox. Your Stress Toolbox should have: Nutrition – higher protein, moderate high quality resistant starches, healthy fat, all taken at the right time and dose – food is medicine Sleep – if you’re uptight just hearing this, you’re likely not sleeping well, and the thought of going to bed stirs you up due to frustration. There are two dozen potential steps to support you. They can’t be random or inconsistent and you don’t need them all, you need to find the ones that work. Stress exposure reduction – people, toxic chemicals, situations, electronics, processed foods, food sensitivities, Love, joy – what do you do that you love, who do you surround yourself for support Laughter, humor – smiling and cortisol don’t go together Purpose – it may mean you work hard, but you’ll do it with ease because it pulls you and lights you up Recovery – you may need this one more than any if cortisol is closing the gate on your success right now. It is not any one thing for all of us. It is your personal perception of reality that allows or prevents your ability to experience stressful situations and respond either with your health intact or have it suffer. If you didn’t learn, weren’t taught, stress skills it’s never too late. Before testing: What will you do with results? The test gives you a measure. However, that will be a benchmark for you. You still must do – in this case, the heavy resting. It is most often the woman who does so much. Who loves to exercise. Who may have few other vices, that finds herself falling into cortisol imbalance. For testing your cortisol levels Saliva tests are the gold standard. You’re seeing the cortisol in real time and 4 key times of day. You’ll hold a cotton in your mouth until it is saturated with saliva and deposit in a tube. It’s simple, it’s done at home, then mailed to a lab where you’ll then see your results in a portal. Cortisol is the energy hormone. Cortisol is the stress hormone. Harnessing the power of cortisol can help you get things done and get far better exercise results. If you support your own natural hormone balance with responsible exercise for the current status, whether you are taking hormone supplementation or choose not to, fitness is easier, requires less effort, and contributes to longevity. Cortisol and Exercise Combination There is a wrong exercise, and right exercise at the wrong time, that will negatively impact your hormone balance. Have you gone on vacation? Eaten deliciously, exercised far less, though you moved more than usual, and returned home to find you lost weight, feel tremendously rested? That’s the power of cortisol reduction. Put down the weight tracking attachment to the scale, the required quota to exercise unless you feel rested, restored and ready, and allow yourself to trust again. Your body doesn’t lie. She’s telling you what to do. Every sign and symptom is a message that what you’re doing is not working. Pills, creams, and patches should not do the heavy lifting. You should, when you’re ready and you’ve earned the right to do so but filling up any hole you’ve dug yourself into.
Dena Norton, MS, RD is a registered dietitian and Holistic Nutrition Coach with Back To The Book Nutrition, a website and virtual practice dedicated to helping clients find and fix the root causes of their gut and hormone symptoms so they can get back to life! Dena holds bachelor and masters degrees in nutrition, and is currently working toward functional medicine certification. When Dena faced HPA Axis Dysfunction, hormone imbalance, and gut symptoms that traditional medicine couldn't explain or fix, Dena found answers in the world of holistic nutrition and functional medicine. Her own dramatic recovery opened her eyes to a whole new approach to health and gave her a passion to help others find healing as well. With over 15 years' experience in both the traditional medical system and the holistic health sphere, Dena now combines all she's learned to leverage the best research-backed and results-driven approaches to help her clients optimize their health. Her work has been featured on Dr. Axe, Prevention Magazine, Fitness Magazine, The Huffington Post, and many others. Links mentioned in this episode: Website: https://www.backtothebooknutrition.com/ (www.backtothebooknutrition.com/) Free printable download: 3 Step Guide to Stress Management: https://www.backtothebooknutrition.com/stress-management/ (www.backtothebooknutrition.com/stress-management/) Schedule a free 10 minute Discovery Call with Dena: https://p.bttr.to/2WCePMx (p.bttr.to/2WCePMx) Instagram: https://www.instagram.com/ (www.instagram.com/) Facebook: https://www.facebook.com/backtothebooknutrition (www.facebook.com/backtothebooknutrition)
Did you know there's a connection between Thyroid Health and Gut Health? Our system is intricately connected and the critters in your gut, when imbalanced, can impair the optimal functionality of other systems including your Thyroid and Hormonal health! Thyroid dysfunction can lead to symptoms such as Anxiety, Depression, Chronic Fatigue, HPA Axis Dysfunction, and more. And the symptoms are the last thing to show when there's a deeper root cause to the problem. Learn not only why this comes to be, but what you can do about it to transform your gut and Thyroid health and support your overall Hormonal health!
About Resilient 365: Our bodies are resilient. After years of fighting autoimmune disease, hormone imbalances, leaky gut, and mystery symptoms with no answers, I took matters into my own hands. After 7 years of trial and error, I’ve learned that we can bounce back and heal with the right tools and support. My life’s work is to help you identify the splinters, dig down to the root causes, and bridge the gap between your own power to change and your bodies ability to heal. After working with thousands of people over the last decade, specificially in weight loss, I have seen life-changing transformations. Yet, I had gut feeling (no pun intended!) that I could dig deeper and help my patients with every aspect of their health; not only exercise and nutrition, but get to the root cause of symptoms that were blocking them from living to their fullest potential. That is when my journey started as a Duke Integrative Medicine Certified Health coach and 3-years later, a Functional Medicine Practitioner. My speciality is the mind-body and gut connection, gut health, hormone imbalances, autoimmune disease, blood sugar regulation, PCOS, HPA Axis Dysfunction, IBS/IBD, anxiety, depression, eating disorders, and mindful movement! Also, weight loss...but now knowing that it is a byproduct of removing triggers and balancing your bodies systems...this has been a game changer! I now work with patients virtually, in person (at the Pennridge Wellness Center) and I teach/mentor future health coaches all over the world through the Duke Integrative Medicine Health Coach Professional Training program. ~ You can find Sarah Ball on...Website: https://www.resilient-365.com/sales-page-ca78572b-dfef-4f1e-8d79-716ff3cb6529Facebook: https://www.facebook.com/beresilient365/ --- Connect with Kamie Lehmann!Website: https://www.kamielehmann.com/Facebook: https://www.facebook.com/kamie.lehmann.1LinkedIn: https://www.linkedin.com/in/kamie-lehmann-04683473
No one likes to feel stressed, but stressors are everywhere. From work and your colleagues to the current problem with the pandemic and the news about it, it’s almost impossible to not be stressed right now. This is where the danger lies. Once stress becomes “normal,” it becomes a problem that goes beyond mental and affects us from a physiological viewpoint. What happens when you’re always stressed out? What tests should you look into if you feel stressed all the time? Are there any supplements you can take for stress? Today, we discuss HPA Axis Dysfunction, what it is, and how to test for it. We explain how stress happens, what cortisol does, and the various physiological processes involved in feeling stressed. We describe the difference between adrenal fatigue and HPA Axis Dysfunction. We also share the reasons why people are more likely to take supplements for stress rather than addressing the source. “To have to stop and actually address your stressors and reconnect is difficult for people, so it's easier for them to ask for supplements.” - Patti Devers This week on The Lab Report Podcast: How stress works and the way our brain processes it. What our hypothalamus has to do with our stress response. Adrenal fatigue and how it relates to cortisol secretion. The difference between HPA Axis Dysfunction and Adrenal Fatigue. What cortisol does and why it's bad over time. What we are looking at when measuring saliva. How raising cortisol affects DHEA content. What the Cortisol Awakening Response is and what it means clinically. Botanicals and herbs that work to lower stress levels. Question of the Day: What if you're a night-shifter and you need to evaluate your HPA Axis? How do you use the ASP in that case? Subscribe, Rate & Review The Lab Report Thanks for tuning into this week’s episode of The Lab Report, presented by Genova Diagnostics, with your hosts, Michael Chapman and Patti Devers. If you enjoyed this episode, please head over to Apple Podcasts to subscribe to the show and give us a rating and review. Don’t forget to visit our website, like us on Facebook, and follow us on Twitter, Instagram and LinkedIn. Email Patti and Michael with your most pressing questions on functional medicine. And be sure to share your favorite Lab Report episodes with your friends and colleagues on social media to help others learn more about Genova and all things related to functional medicine and specialty lab testing. Disclaimer: The content and information shared in The Lab Report is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in The Lab Report represent the opinions of Michael Chapman and Patti Devers and their guests. For medical advice, diagnosis, and/or treatment, please consult a medical professional. See omnystudio.com/listener for privacy information.
This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 2:49 - What's your take on intermittent fasting during these stay at home times? 8:29 - I'd love for you to discuss in detail the pros and cons of tracking all macros vs just calories or just calories and protein. Who could benefit from one vs the other? Is there really any difference? Especially during these quarantine times - what would you recommend? Of course it would depend on the individual and their particular goals, but I would love your thoughts on this! 14:14 - Thoughts on eating most of macros at night time due to longer workouts during this period of time 17:29 - When working on mobility or active recovery, is it better to stretch first then foam roll? Or foam roll *then* stretch? (Or does it not matter?) 21:34 - What's your opinion on keto for someone with HPA Axis dysfunction? 26:52 - What did you do when the 90 day habits ended? Set out new ones, set out a fresh tracker? Mine are ending in a week and I kinda don't wanna stop tracking those. 31:07 - If working out first thing in the morning, is it a good idea to have your biggest meal the night before (calorie and carb wise). And does that go hand in hand with when to implement a refeed day - so the day before your hardest workout? Thanks! 32:53 - My alarm goes off by 445am and I typically like to be dressed and hitting my workout by 5:15. This doesn't leave me hardly any room to get a preworkout meal in and lately I've been feeling famished by the end of my workouts. Given this short time frame before my workout begins, what would you suggest to do? 35:25 - Top 3 movies? Top 3 shows? EVER. ---- THINGS MENTIONED: - The Tailored Nutrition Method - Tailored Coaching Application - Chrononutrition with Danny Lennon ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://tailoredcoachingmethod.com/tailored-trainer/ ASK BOOM-BOOM YOUR QUESTION HERE! Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/ Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/ ---- Social Links: Blog – www.tailoredcoachingmethod.com Facebook - www.facebook.com/tailoredcoachingmethod Instagram -https://www.instagram.com/tailoredcoachingmethod/ YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@tailoredcoachingmethod.com As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…
I am dedicating today's episode to discussing chronic fatigue and HPA-axis dysfunction. So what is HPA? Hypothalamus, Pituitary and Adrenal glands. These are all related to cortisol release, stress and fatigue. In this episode, I share some of the things you need to know about fatigue and the steps you can take to recover. Order a DUTCH test: http://bit.ly/drbethDUTCH Fill out an application to work with me: https://drbethwestie.com/jumpstart-program/
So as the year 2020 has an ever-changing landscape with COVID 19 and race events cancelling globally I felt the need to react accordingly with the Podcast. I know we will eventually get back into the race season; we just simply don’t know when and because of that it may be disheartening and difficult to find motivation to put in those long hours preparing for an IRONMAN. Not only that, but in a time where a virus runs ramped in our society, I think the last thing we want to do is put anymore pressure on our immune system by risking over-training. Therefore, one of the shifts in the podcast I wanted to introduce is incorporating more health and wellness information across the platform so that we as endurance athletes can get the longevity out of our passions. This means I’ve been inviting experts across the health and wellness scene to converse on ways we can best supplement our current endurance training, whether its alternative training advice, health advice, supplement education and more. That’s why I am excited to have Sal Di Stefano on the show, who is an incredible fitness expert and co-host of the Mind Pump Podcast which is a top health podcast with 1000’s episodes and receives over 2 million downloads each month across 100 different countries. Sal has had the opportunity to chat with hundreds of the top health and fitness experts and has an incredible fitness journey himself. I wanted to have a chat with Sal to shed light on the negative health effects that endurance training can bring forward; but more importantly, how can we correct them early on so that we can get longevity in this sport. The conversations we explore in todays podcast are testosterone, HPA Axis Dysfunction, weight training, sleep & recovery, and Creatine for Endurance athletes. This is by far one of my favourite podcasts to date, so I hope you guys enjoy this and learn from the fitlosopher himself! Of course, definitely head to Mind Pump Media and give their podcast a listen!
441 – Biopsychosocial Aspects of HPA-Axis Dysfunction Objectives – Define and explain the HPA-Axis – Identify the impact of trauma on the HPA Axis – Identify the impact of chronic stress/cumulative trauma on the HPA-Axis – Identify symptoms of HPA-Axis dysfunction – Identify interventions useful for this population Based on – Post-traumatic stress disorder: the […] Learn more about your ad choices. Visit megaphone.fm/adchoices
441 – Biopsychosocial Aspects of HPA-Axis Dysfunction Objectives – Define and explain the HPA-Axis – Identify the impact of trauma on the HPA Axis – Identify the impact of chronic stress/cumulative trauma on the HPA-Axis – Identify symptoms of HPA-Axis dysfunction – Identify interventions useful for this population Based on – Post-traumatic stress disorder: the […]
Dr. Joel Rosen is on a mission to treat the medical epidemic known as HPA Axis Dysfunction, also known as adrenal fatigue. Dr. Joel is passionate about the topic of adrenal fatigue, because he too has suffered. From pain to purpose Dr. Joel brings together diet, lifestyle. mindset, supplementation, dental health, and genetics to customize a plan catered to your individual needs. If you wish to have a bulletproof recovery program to heal you from a burnout then look no further. Dr. Joel is a chiropractor, a functional health practitioner, and explorer of genetics. In This Episode: -Dr. Joel's medical upbringing and college -Dr Joel's struggle with Adrenal Fatigue -The optimal adrenal diet -Intermittent fasting for Adrenal fatigue -Ketosis and Adrenal fatigue -Dental Cavtitations and Mercury Fillings -Heavy Metal Toxicity -Genetic variations -Mindset for overcoming burnout Get in contact with Dr. Joel: Instagram: @dr_joel_rosen_ YouTube: https://www.youtube.com/user/YourAdrenalFix Website: https://yourgenetictype.com Facebook: https://www.facebook.com/YourGeneticType/ Podcast: https://podcasts.apple.com/us/podcast/your-adrenal-fix-with-dr-joel-rosen/id1315770923
Faaantastic! FDN Support Talk Radio is here for you to get information that matters most! Get together with Reed Davis, FDN Mentors, and Special Guests. Submit questions ahead of time, or better yet, call in live and join in the discussion. This is your chance to pick what's left of Reed's brain to improve your understanding of lab interpretations, case management challenges, and business issues you may be facing. Does anyone know what would help a 15yr old female with endometriosis? May I ask this on the call? I understand on not a grad yet but just curious. Is “Chronic Fatigue Syndrome” the same as HPA Axis Dysfunction or they are different?Caller: Brendan's upcoming MasterclassCaller: Increased symptoms from mold in fall/autumn
Repost episode from Boom Boom Performance Podcast! TIMESTAMPS: 3:09 - Background of Lacey Dunn 7:45 – Lacey’s strategies for training for people with injuries. 10:10 – Lacey’s outlook on supplements 15:25 - All about adaptogens. 19:02 - HPA Axis Dysfunction and adrenal fatigue in the physique space. 27:12 – Lacey’s experience with Thyroid Dysfunction and the effects it has on body compensation. 34:00 – Lacey’s Take on Flexible Dieting and how it should ACTUALLY be implemented. 37:14 – The dangers (or lack thereof) Artificial Sweeteners 44:12 – The BS behind “Net Carbs” 46:38 – What we need to know about Gut Health 54:52 - Where Lacey stands with Calories in vs. Calories out. 58:45 - You Are Dinner Table With 3 Empty Seats, You Can Pick 3 People To Sit With You, Dead Or Alive, Who Would You Pick? 59:40 - Where you can find Lacey and all her content My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Cody's info: Blog – www.boomboomperformance.com Facebook - https://www.facebook.com/boomboomperformance/ Instagram - https://www.instagram.com/cody.boomboom/ YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com
What's up everyone!Karon and I are back for another collaboration episode!Today we're clearing some things up for you when it comes to cortisol...Cortisol is getting a bad wrap nowadays, and Karon and I discuss why cortisol is actually ON YOUR SIDE and exactly how you can manage it correctly...If you enjoyed the episode, go ahead and leave a 5-star rating and review! Also, it would mean a ton if you took a screenshot of this episode and shared it on your Instagram/Facebook story. Tag Karon and I, and let us know what your biggest takeaway from the episode was! Thanks for listening!Grab your FREE copy of my 75+ page ebook, "The Athlete's Guide to Nutritional Periodization" by clicking HERE!Find more FREE content here:InstagramFacebookBlog ArticlesGet started on your own journey today:Apply for coaching!
In this episode I talk about HPA axis dysfunction and the impact that stress will have on your period ☾ What is HPA Axis dysfunction ☾ What can I do to stabilise my communication pathways ☾ How your HPA axis affects your cycle ♡To join Queen Alchemy click here ♡For a Strategy Session click here ♡To join my Feminine AF Mastermind click here ♡Follow Monica on Insta: @monicayateshealth ♡Turning Off your Period Problems Program - https://monicayates.com.au/work-with-me/ ♡To become a client email Monica at hello@monicayates.com.au ♡For my dad's campaign page, click here As per usual this podcast is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment, Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.
Danny sits down for a solo episode today to tell us the harrowing story of how extreme diet, exercise, and a hyper-fixation on her body led to rapid weight gain and her hormones running rampant. HPA Axis Dysfunction can happen to any of us if we don't care for our bodies and our minds. By recognizing the symptoms and the warning signs, we can better guarantee that we'll always be functioning in the best possible way. Early experience with paralysis [1:05] Becoming obsessed with fitness and extreme dieting [6:14] Hundreds of doctor visits and a last-resort chance on hypnotherapy [12:46] Saying “Fuck it!” and the shocking result [17:26] Talking to Dr. Jade and finding out the science of what went wrong [21:04] Living at home for 2 months [26:45] Making mental changes [29:39] The roll-over benefits [34:38] @kerstenkimura "Heal Your Body" by Louise Hay https://amzn.to/2X3aikI Get 20% OFF Organifi products at organifishop.com with code ‘thebestlife' Don't forget to leave us a review and subscribe so you never have to miss an episode! Comments and questions can also be sent to info@thebestlifepodcast.com, and you can head to thebestlifepodcast.com to join our Facebook Group. FOLLOW US ON IG: @TheBestLifePodcast FOLLOW JILL: @jillfit FOLLOW DANNY J: @dannyjdotcom You can also follow us on Facebook @Jill Coleman @Danny-J
Today's guest is Registered Dietitian, Nutrition Coach, Bikini Competitor and fellow Podcaster – Lacey Dunn. We talk ALL things nutrition, so there's really now one way to sum up this episode. Be ready to take notes, learn more, and bust nutritional myths with us. You can find Lacey on instagram @faithandfit TIMESTAMPS: 3:09 - Background of Lacey Dunn 7:45 – Lacey's strategies for training for people with injuries. 10:10 – Lacey's outlook on supplements 15:25 - All about adaptogens. 19:02 - HPA Axis Dysfunction and adrenal fatigue in the physique space. 27:12 – Lacey's experience with Thyroid Dysfunction and the effects it has on body compensation. 34:00 – Lacey's Take on Flexible Dieting and how it should ACTUALLY be implemented. 37:14 – The dangers (or lack thereof) Artificial Sweeteners 44:12 – The BS behind “Net Carbs” 46:38 – What we need to know about Gut Health 54:52 - Where Lacey stands with Calories in vs. Calories out. 58:45 - You Are Dinner Table With 3 Empty Seats, You Can Pick 3 People To Sit With You, Dead Or Alive, Who Would You Pick? 59:40 - Where you can find Lacey and all her content You can get access to ALL of our content in one place, now: www.boomboomperformance.com/content Join The Boom Boom Elite (BBP's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up [LEARN HOW TO HELP THE SHOW] This podcast is 100% free, helping YOU live longer and better for no cost at all. In fact, 95% or more of the content we provide at B.B.P. is completely free, because our #1 core value is to be a Go Giver. Which is why we created a Patreon page so you can donate as little as $1 per month to help us provide more free content. 100% of donations go back to creating more free content for you. You can help the movement grow by visiting: https://www.patreon.com/boomboomperformance Social Links: Blog – www.boomboomperformance.com Facebook - https://www.facebook.com/boomboomperformance/ Instagram - https://www.instagram.com/cody.boomboom/ YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com
In this episode, I interview my buddy Sal from the hugely popular Mind Pump Podcast, which he hosts with Adam and Justin, and which you should definitely check out. I wanted Sal to talk about three topics that he’s particularly revved up about recently, and that’s gut health, overcoming systemic fatigue, and using mindful/intuitive eating strategies over more rigid, planning/tracking-based strategies. Here’s a little sneak peek of what we talk about in today’s interview: - What “leaky gut” is and how it can affect your body. - How artificial sweeteners can harm our gut health, and how that can in turn affect many aspects of our health and wellness. - What “HPA/HPAT Axis Dysfunction” is, why many people are suffering from it, and what you can do to beat it. - Some of Sal’s favorite mindfulness practices. - And more… 4:59 - Why is the health and wellness space flooded with bad information? 11:53 - How are anecdotes accelerating medical research? 19:04 - What is leaky gut? 22:47 What are glyphosates and how do they affect our bodies? 29:00 - How do Artificial Sweeteners affect our body? 31:22 - What is HPA/HPAT Axis Dysfunction and what are its symptoms? 37:16 - What can you do to reverse HPA/HPAT Axis Dysfunction? 42:21 What is intuitive eating? 48:09 - What is the repeated exposure effect? 1:01:59 - How does the central nervous system affect our workouts? 1:05:09 - What is mindful eating? 1:10:20 - What are some of your personal mindfulness practices? 1:12:30 - What are the studies behind the breathing technique? 1:13:17 - Where can everybody find your work? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
Have you heard about using ketosis as a therapeutic diet to conquer cancer? Curious to hear about clinical outcomes of a ketogenic diet as an adjuvant to chemotherapy? Tune in to hear Ali and Becki interview Oncology Keto Diet Coach Alison Gannett about her diagnosis of terminal malignant brain cancer and how she has used keto to not only survive but thrive and how you can too! In this Episode, Ali and Becki interview Alison Gannet, a World Champion Extreme Skier, Self-sufficient organic farmer, Oncology Keto Diet Coach, and founder of multiple non-profits including Cooking to Conquer Cancer. Diagnosed with terminal malignant brain cancer in 2013, she chose to address the root causes of her cancer with Dr. Nasha Winter’s Metabolic Approach to Cancer. She since has trained with Dr. Nasha and now helps others to prevent and conquer cancer by creating personalized keto diets using blood chemistry, DNA, and client history. Learn about advanced testing for best outcomes, how Alison incorporates 9+ servings of vegetables per day into her keto diet and what she considers her superfoods for fighting cancer! Also in this Episode: Connect with Alison at AlisonGannett.com Learn more about Dr. Nasha Winter’s Metabolic Approach to Cancer at OptimalTerrainConsulting.com The Role of Stress and HPA Axis Dysfunction in Cancer Pathology Episode 53: Coping with Chemo Tools for Tracking Your Ketosis ProgressChronometer Heartmath Keto Mojo Resources to Learn More About KetosisVirtual Ketosis Program Ketogenic Kickstart & Eat Fat Get Skinny Ebooks
In Episode 13 of The Love Rising Podcast, Clara & Kylee chat with Megan Blacksmith of Zesty Ginger about balancing your hormones and detoxing. This episode is filled with insights about HPA Axis Dysfunction, detoxing, and hormones. Learn how to better manage not only your hormones, but your adrenals and how to help your body naturally detox. Find more on Megan at: Website: http://www.zestyginger.com/ Instagram: zesty_ginger Facebook: https://www.facebook.com/GingerNewtrition/
Are you or someone you know diagnosed with PCOS? Curious about the symptoms or diagnosis of this hormonal condition and whether this might be you? Tune in to hear Ali and Becki discuss the criteria for diagnosing PCOS, the underlying mechanisms that drive this hormonal imbalance as well as compare the conventional medical treatment with functional medicine approaches to treating the root cause. In this information-packed episode, Ali and Becki discuss how PCOS (polycystic ovarian syndrome) develops and how it manifests in the body, with symptoms ranging from irregular periods and loss of cycle to increased body hair to acne. Women with PCOS have abnormalities in the metabolism of androgens and estrogen and in the control of androgen production. There is also the common thread of insulin resistance, obesity and metabolic syndrome--though not all women present the same way! Ali and Becki will delve into how a ketogenic approach may be the best solution to managing PCOS, as well as food-as-medicine solutions and functional lab testing to help you regain balance in your body! Also in this episode: HPA Axis Dysfunction and the Role of Stress Neurohormone Complete Plus DUTCH Complete Hormone Panel The Role of Micronutrient DeficienciesMicronutrient Testing Diagnostic Testing and Treatment Approaches in Conventional MedicineThe difference between PCOS and polycystic ovaries Ketosis vs. A Low Glycemic Approach for PCOS ManagementKetosis Virtual Program $99 Limited Time Offer Episode 14: Ketosis Part 1 Episode 15: Ketosis Part 2 Food As Medicine for PCOSMacaBeautifying Blend Smoothie Maca-3 Stone Fruit (cherries, peaches, plums) Cherry Vanilla Nirvana Smoothie Broccoli Green Tea
Adrenal Fatigue (aka HPA Axis Dysfunction) is very common with autoimmune disease. Are you tired during the day and wired at night? Do you find it difficult to fall asleep and stay asleep? Do you often get hungry between meals, and sometimes feel hungry all the time? This podcast might apply to you. Expert Christopher Kelly talks about a new test that can diagnose and treat this condition more accurately. We also talk about how the label of Adrenal Fatigue is misleading, because the adrenals themselves are rarely the problem. The root cause lies someplace else altogether. Listen in to learn more.
Fakultät für Biologie - Digitale Hochschulschriften der LMU - Teil 05/06
An aberrant regulation of the hypothalamic-pituitary-adrenal (HPA) axis is closely associated with the pathophysiology of affective disorders such as major depression (MD). Accordingly, patients suffering from MD frequently show profound neuroendocrine alterations with hyper- or hypo-cortisolism as a result of a dysregulated stress hormone system. Focussing on this key endophenotype of MD, the ‘stress reactivity’ (SR) mouse model was recently established, consisting of three independent mouse lines, the high (HR), intermediate (IR) and low (LR) stress reactivity line, selectively bred for differences in their corticosterone (CORT) secretion in response to a psychological stressor. Previous studies revealed distinct differences between HR, IR and LR animals regarding sleep architecture, activity rhythms, emotional behaviour, cognition as well as neuroendocrine functions, resembling several endophenotypes observed in depressed patients. In the series of studies presented in this work, we aimed to investigate whether the differences between HR, IR and LR mice were restricted to the peripheral phenomenon of adrenal CORT secretion, or whether these endophenotypes were brought about by an aberrant regulation of upstream control centres of the HPA axis. To this end, we performed experiments investigating all functional levels of HPA axis control, i.e. the adrenals, the pituitary and brain centres known to be involved in the neuroendocrine stress response. Moreover, we assessed the expression of corticosteroid-binding globulin (CBG), which contributes to the transport and delivery of CORT to its target tissues. Finally, we studied HPA axis regulatory mechanisms by means of the combined dexamethasone/corticotropin-releasing hormone (Dex/CRH) test. At the level of the adrenal, we found that pharmacological inhibition of the biosynthesis and secretion of CORT using metyrapone had a significant impact on the stress-coping behaviour of HR, IR and LR animals as determined in the forced swim test (FST). As another peripheral factor influencing the secretion of CORT, we assessed the adrenal sensitivity of the animals to adrenocorticotropic hormone (ACTH) in vivo. After a Dex-mediated inhibition of endogenous ACTH release from the anterior pituitary, LR animals showed a markedly reduced CORT surge compared to HR mice in response to a stimulation of the adrenals with two doses of exogenous ACTH, indicating an enhanced adrenal sensitivity in HR mice and a blunted responsiveness to ACTH in LR mice. In addition, we found significant differences in plasma CBG levels between the three mouse lines (HR>IR>LR), concomitant with differences in free plasma CORT both, basal and in response to 15 min restraint stress (HR>IR>LR). Since only free CORT is biologically active, these results indicate that CBG might play a role in the endophenotypes of the SR mouse lines. At the pituitary level, we detected significantly altered ACTH protein levels (HR>IR≥LR) and proopiomelanocortin mRNA expression (HR>IR>LR), suggesting a differential activation of the anterior pituitary between the three lines, which is in line with the observed differences in stress reactivity. In the brain, we assessed the neuronal activation induced by an acute stressor in regions known to be involved in HPA axis function such as the prefrontal cortex, the basolateral amygdala, the hippocampus and the paraventricular nucleus of the hypothalamus (PVN) using c-fos in-situ hybridisation. Acute stress exposure markedly increased neuronal activation in all investigated brain areas. However, significant differences in the neuronal excitation between the three lines were only detected in the PVN (HR>IR>LR), indicating an altered activation of the animals’ HPA system orchestrated by this nucleus. Finally, we assessed HPA axis regulatory mechanisms by means of the Dex/CRH test. Our results revealed considerable similarities to clinical studies, with HR mice showing signs of Dex non-suppression in addition to an overshooting CORT surge after CRH stimulation, mirroring the HPA axis hyper-active state of patients suffering from the psychotic or melancholic subtype of MD. In contrast, LR animals presented a strong Dex-induced CORT suppression and a blunted response to the CRH stimulation, resembling the situation observed in atypically depressed patients. Strikingly, chronic fluoxetine (Flx) treatment enhanced the negative feedback regulation of the HPA axis in all three lines of the SR mouse model. In particular, the Dex-mediated CORT suppression in HR mice was restored by Flx. Furthermore, Flx affected the stress-coping behaviour of the animals in the FST. Flx induced a reduction in active coping, indicating an attenuation of the hyper-aroused state, particularly in HR mice. Taken together, the series of studies presented here demonstrated that the SR mouse model shows functional alterations on all levels of the HPA axis - peripheral, central and regarding the regulation – similar to the endophenotypes of MD patients, thus revealing a high level of face and construct validity of the model. Hence, the SR mouse model can serve as a valuable tool in the discovery and validation of new drug targets and improve already existing treatments of MD, particularly those targeting the HPA system.
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