— A Cutting-Edge Approach to Understanding the Root of Your Emotions
“Every once in a while, you read a book that has a profound personal impact on you. This book will do that. It is written from the heart in a
down-to-earth way that will touch you intimately—and probably change your life.”
-Jack Canfield, Co-Creator of Chicken Soup for the Soul ® Series
Emotions and feelings are invisible and often ignored and, when not addressed, can have a toxic impact on your relationships and overall physical and mental health. It’s time to tackle our emotions, flush the negativity out of our system, and establish a self-understanding that will change the way we see the world, as well as how we interact and respond to people and situations.
InGoodbye, Hurt & Pain:7 Simple Steps to Health, Love and Success [Conari Press], Dr. Deborah Sandella, PhD, RN uses cutting-edge neuroscience research and her revolutionary Regenerating Images in Memory (RIM) technique to show how blocked feelings can hold us back from getting what we want. Dr. Sandella teaches us to move destructive feelings such as fear, anger, hurt, resentment, and envy out of the body, which is not achieved through discussion but rather by understanding the unique inner connection of our left and right brains. Tapping into the right brain creativity, sensitivity and emotions through Dr. Sandella’s groundbreaking techniques helps identify the deep rooted inner feelings which feeds our left brain to deliver the message we truly desire.
“Once you know how to dial into your feelings, your native emotional intelligence begins to respond much like a self-cleaning oven, problem-solver, and success magnet,” says Dr. Sandella. “And results come quickly. You will find yourself resolving deep-rooted problems and manifesting your dreams at speeds as fast as Google drops search results.”
Through amazing real-life stories in Goodbye, Hurt & Pain, Dr. Sandella will expand your conscious thinking and unconscious beliefs to allow you to trust that saying goodbye to painful feelings and memories is easier than you’ve ever imagined. She teaches us that emotions are not good or bad but simply a radar of our inner emotional well being. “Feelings engage a process not a conclusion,” adds Dr. Sandella.
In this inspiring and motivating manual for managing and ramping up your emotional intelligence, you’ll discover:
The secret to Dr. Sandella’s RIM technique, which is an inventive way to uproot emotional barriers and live your best life
How letting go of old feelings and traumatic memories makes people feel and look younger, lighter, more energized, and less burdened
Feelings are predictable and controllable—when you know how they work!
Why it’s crucial to reduce overwhelming emotion into controllable form, and how to manage it effectively
Seven simple and speedy tools for eliminating unnecessary suffering in your daily life
How anyone can renew their emotional equilibrium whenever they need to and master their emotions in the blink of an eye
Dr. Deborah Sandella is an award-winning psychotherapist, university professor, and the originator of the groundbreaking RIM Method, which is a heavily-backed neuroscience tool for reducing stress and improving the quality of life. She has been called a “master healer,” and has been helping thousands of people find themselves over the past 40 years. Dr. Sandella has frequently shared the stage with Jack Canfield, originator of the Chicken Soup For the Soul series and, with him, she has co-authored Awakening Power, a guided meditation program and instruction booklet. She has been acknowledged with numerous professional awards, including Outstanding Clinical Specialist, Research Excellence, and an EVVY Best Personal Growth Book Award.
Goodbye, Hurt & Pain: 7 Simple Steps to Health, Love and Success is currently available for pre-order on Amazon and will be available through all major booksellers on September 1, 2016.
Canada-wide competition seeks great new ideas to support healthy aging
Prizes total $75k in cash and in-kind services
A national ideathon competition launched by AGE-WELL and HACKING HEALTH will take place in five Canadian cities in 2017. The goal is to identify and invest in great new technologies and services to support healthy aging.
Prizes awarded at the AGE-WELL–HACKING HEALTH National Ideathon will total $75,000 in cash and in-kind services.
Local ideathons are being held in: Toronto (Feb. 3), Montreal (Mar. 3), Halifax (May 13) and Vancouver (date to follow). One winning project from each local event will be eligible for the final round at the AGE-WELL 2017 Annual Conference in Winnipeg on Oct. 17-19, 2017.
People interested in taking part can sign up here. Eligibility criteria and competition rules and regulations are posted on the competition main page.
An ideathon is a collaborative, workshop-like event where diverse stakeholders harness their collective knowledge and creativity to brainstorm innovative solutions to pressing challenges. Participants use user-centric design techniques and methodologies (such as ideation, journey mapping and prototyping), and the creation of an initial business case, to propose a novel solution.
"AGE-WELL and HACKING HEALTH share an interest in bringing people together to develop creative solutions to health-related challenges," says Dr. Alex Mihailidis, Scientific Director, AGE-WELL. "By partnering to host this competition, we will trigger more innovation and much-needed solutions to support the independence, health and quality of life of older people, and to support their caregivers."
Luc Sirois, Managing Director and Co-Founder of HACKING HEALTH, a global initiative, says the partnership and competition will help to bring together tech and medical communities and "catalyze the innovation spirit."
Generous sponsors of the national competition are: Bereskin & Parr, the Impact Centre, and Aging2.0 Toronto.
About AGE-WELL
AGE-WELL NCE Inc. (http://www.agewell-nce.ca/, @AGEWELL_NCE) is a pan-Canadian network of industry, non-profit organizations, government, care providers, end users, and academic partners working to drive innovation and create technologies and services that benefit older adults and caregivers. Its vision is to harness and build upon the potential of emerging and advanced technologies in areas such as artificial intelligence (AI), e-health, information communication technologies (ICTs), and mobile technologies to stimulate technological, social, and policy innovation. AGE-WELL was launched in 2015 through the federally funded Networks of Centres of Excellence program.
About HACKING HEALTH
HACKING HEALTH (http://hackinghealth.ca, @hackinghealthca) is a Canadian-based international non-for-profit organization. With over 40 cities across 5 continents, HACKING HEALTH's goal is to promote more innovation in healthcare through collaboration by putting healthcare professionals and patients at the centre of the innovation process, allowing participants to build realistic, human-centric solutions to front-line healthcare problems. HACKING HEALTH partners with renowned organizations and institutions such as AGE-WELL to develop a worldwide patient centered movement.
SOURCE AGE-WELL Network of Centres of Excellence (NCE)
The launch of Dexcom Canada will reshape how Canadians living with diabetes access and use continuous glucose monitoring
Dexcom Inc., the leader in Continuous Glucose Monitoring (CGM), has expanded with Canadian headquarters
Dexcom, Inc. (NASDAQ: DXCM) announced today that it is expanding its global presence with a new Canadian headquarters in Burnaby, British Columbia. The move aims to make it easier for more Canadians to get started with CGM.
The launch of Dexcom (Canada) Inc. means that Canadians living with diabetes can expect enhanced customer experience and support, and the ability to purchase CGM systems directly at Dexcom.com/Canada. This expansion reflects Dexcom's mission and commitment to make it easier for Canadians living with diabetes to experience the benefits of CGM for diabetes management. Unlike blood glucose testing which gives a number for a single point in time, CGM shows where glucose is, where it's going, and how fast it's getting there – so patients can take quick action to avoid dangerous glucose events or increase time spent in range.
"Dexcom is committed to transforming diabetes care and management by delivering best-in-class solutions and by responding to the needs of the community," explains Kevin Sayer, President and Chief Executive Officer of Dexcom. "We are excited to share our dedication to driving better outcomes and improved quality of life for people living with diabetes in Canada."
Dexcom's new Canadian operation coincides with the launch of the Dexcom G5 Mobile CGM system. It is the only CGM system in North America approved to replace painful fingerprick glucose testing for diabetes treatment decisions, making it a significant leap forward in diabetes management (fingerpricks are only needed every 12 hours to calibrate). The Dexcom G5 is also the first and only fully mobile CGM system that sends glucose data directly to a compatible smart device. Securely transmitted every five minutes, this glucose information allows for real-time diabetes management.
The Dexcom G5 Mobile CGM System is approved to use in patients as young as 2 years of age, without the need for confirmatory fingerpricks. And with the ability to share data, parents can remotely monitor their child's glucose information and receive alerts – for peace of mind while their child is beyond their supervision.
"When I'm running long distances, hypos are a constant danger," explains endurance athlete Sébastien Sasseville, who lives with Type 1 diabetes. "With the Dexcom G5, I get glucose readings every five minutes so I know right where I stand, and where I'm headed. I can act immediately to bring my levels into the right zone. And all of this data is right on my phone, so I don't have to carry around my receiver which was a hassle. But the best part is I don't have to stop mid-run and do annoying, painful fingerpricks – I can really just focus on the finish line." With the help of his Dexcom CGM system, Sasseville has completed six Ironman Triathlons, run the Sahara Race, and, most recently, run 7,200 kilometres across Canada, the equivalent of 170 marathons.
The Dexcom G5 Mobile CGM System will be available within the first quarter of 2017. And marking Dexcom's commitment to helping Canadians access this technology, the company will be offering monthly pricing options for the first time globally. Canadians interested in the Dexcom G5 Mobile CGM system and staying up to date on its launch are encouraged to visit Dexcom.com/Canada.
About Diabetes and Continuous Glucose Monitoring With diabetes, the body cannot produce or use the hormone insulin effectively, causing a buildup of glucose, or sugar, in the blood. People with diabetes who take insulin must monitor their blood glucose levels frequently. Uncontrolled glucose can cause health complications and even death.i,ii
Continuous glucose monitoring (CGM) is considered the most significant breakthrough in diabetes management in the past 40 years.iii CGM is important because, in addition to providing the glucose level, it provides the direction and rate of glucose change with the push of a button and alerts users when glucose is too low or too high with built-in and customizable alarms. A recent study showed that after one year, patients with type 1 diabetes who used CGM alone had significant A1C reductions regardless of the type of insulin delivery method used, including insulin pumps.iv
About Dexcom, Inc.
Dexcom, Inc., headquartered in San Diego, CA, and has operations in Canada, is dedicated to helping people better manage their diabetes by developing and marketing continuous glucose monitoring (CGM) products and tools for adult and pediatric patients. With exceptional performance, patient comfort and lifestyle flexibility at the heart of its technology, users have consistently ranked Dexcom highest in customer satisfaction and loyalty.v For more information on the Dexcom CGM, visit www.dexcom.com.
References i Hyperglycemia (High blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hyperglycemia.html. Updated August 5, 2013. Accessed December 3, 2013.
ii Hypoglycemia (Low blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hypoglycemia-low-blood.html. Updated July 16, 2013. Accessed December 3, 2013.
iii Clarke SF and Foster JR. A history of blood glucose meters and their role in self-monitoring of diabetes mellitus. Br J Biomed Sci. 2012;(3)2:83-93.
iv J. Soupal, J. Skrha Prazny, M. Flekac, L. Petruzelkova, J. Skrha, et al. Comparison of different treatment modalities for Type 1 diabetes including Sensor-Augmented Insulin Regimens (SAIR), in 52 weeks of follow ups: A COMISAIR Study. Diabetes Technology and Therapeutics. Vol 18, No. 9, Sept. 2016.
v dQ&A research, 2009-2016
Want to burn belly fat, build testosterone and get lean — by eating chili? You can even use fatty ground beef. [Recipe below.]
Men over 40 with higher testosterone levels have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.
Clark Bartram cooks testosterone boosting, belly fat burning chili.
When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.
“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”
Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”
The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.
For chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.
At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.
Clark Bartram’s Testosterone-Boosting Chili Recipe
2 lbs. ground beef (15% fat) 1 can kidney beans
1 cup white button mushrooms 1 can black beans
1/2 cup chopped onions 1 can organic chopped tomatoes
2 tbs. chili powder pinch of salt
jar organic tomato puree garlic to taste
1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.
7 steps to better posture to create a healthy workplace
Towards the end of “It’s a Wonderful Life!” Jimmy Stewart’s George Bailey inferred a painstaking situation with the excitement of a college graduate. However, nothing stimulates as the taxing hours at work. If the back hurts? We tend to let out a screen rant from the epiglottis. Same tactic comes in handy while tackling jittery legs as well. What is the solution to release stress I used to wonder since forever? Call it a magical spell or random thoughts in the crooked mind, the following 7 postures occurred to me outa nowhere. For lovers of mystery, they are the archetypes to replicate Bedford Falls at Office. More or less.
7 sitting posture to replicate Bedford Falls at Office
Posture #1. At Par with the Eye-Line of the Computer
There. Our focal point on the monitor to which we stare all the time. Limitations are endless since dimensions lie within the top-half and the bottom-half of the screen. Once you figure that out, all you need to do is adjust the recliner for better legibility. This is an ideal posture for techies especially or the slouches who prefer working all day along on a computer.
Posture #2. At an arm-stretch from the work desk
Keeping a bare-minimum distance between your body and the desk is easily doable if you have an armrest on the chair. And, working involves lots of stretching and leaning forward one time too many. Which means, this is ideal for those with crutches on either side. Others? Try out, Posture #3.
Posture #3. The Un-Jog Posture.
The toes and the brain have certain inklings as perceived in Biology. Whereas, at Office, the toes on the ground and uncrossed legs awaken brain receptors. An expertise in Biology would brag about blood circulation in the brain and such. For the Un-Jog posture, though, the immobility is the selling factor.
Posture #4. Laid-back posture with the help of lumbar support
A lumbar support is anything but a pillow-equivalent that slants into your chair and facilitates the natural curving. Pick a good lumbar support for no one needs a curving that proves to be counterproductive. Meaning, this is ideal for slouches whose lumbar is as strong as an elephant.
Posture #5. Upright Posture: Hips loosened, head steady, legs apart.
The edge of the seat is what’s being called a sweet-spot. For easy explanation, it is the verge or the far end of the seating. Arms on either side. Loosened hips. And, the legs apart would lead to a steady head. There is something called “Peripheral vision.” For that, one must sit in a way he/she is paying attention.
Posture #6. Boredom-Posture.
Boredom posture isn’t as easy as the title has it. The routine standing posture to shackle boredom requires workstation cubicle with a solid plateau. It works evenly no matter you use a computer at work. Or, anything likewise.
Posture #7. Anything that won’t leave you posted.
Cannot overrule the importance of deep breaths at work. Depending on the quality of the furniture, one might as well stop contemplating wily ideas to breathe. For the furniture, should compensate lumbar support and lurch forward with the same utmost ease of performing it. I mentioned this mostly because once you figure out a sweet-spot it is advisable to stay there forever as possible.
Statutory Warning: Tweaking the seat height to figure out a “couch-heaven” would eventually lead you into a strangle.
The Importance of Stranglehold and Wrestling
In wrestling, wrestlers pull off strangleholds when the bout boils down to its denouement. Why do they do that? To win the bout by way of preemptive measures of course. Apparently, Merriam-Webster has it - “It is a position of complete control that prevents something from developing.”
Okay. What sport teaches you is to master the uncontrollable stuff with a strong base, self-confidence, maneuvering of arms and legs in ways that leads to winning. Hope you have figured a way or two to come up with your own stranglehold. Thank You. Welcome Comments. Please don’t strangle me with gasp-induced questions, for I have a wonderful life ahead after this blog too.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
It's the New Year so a lot of us are looking to jumpstart our weight loss journey for the year. One way that many around the world do so is my cleansing. Juice cleanses are cleanses that have grown in popularity in recent years.
I recently decided to purchase a juice cleanse system and my results were amazing!
I decided upon the Blueprint Organic cleansing system, specifically the Foundation Cleanse. I chose this cleanse because I desperately needed detox. Not only did I need to detox my body, I needed to detox my mind, body and soul which led me to the Foundation Cleanse. The Foundation Cleanse is centered around veggie based juices more so than fruit juices. According to their website, this cleanse triggers body digestion and detox that can help with managing weight.
I decided to do a 5 day cleanse which means that I ate no solid foods. I only drank 6 juices a day. I spaced the juices out to a juice every 2-3 hours.
The first day was easy, I believe it was due to my excitement. However, by the second day, things got a little harder. I was determined to stick to the cleanse no matter what because I wanted the results and I'm happy to say that by the 3rd day of the cleanse I no longer had a desire for solid food, instead, I craved the juices. As I stuck to drinking the juice 2-3 hours a part and drinking water, I must say I personally didn't experience much hunger during ANY of the days.
RESULTS
After the cleanse, I lost 8 pounds. My skin also appeared to clear up and I had a surge of energy by the 3rd day of the cleanse as well. By the 4th day, my brain fog was completely lifted and I found myself thinking clearer, feeling more positive and feeling lighter!
If you're looking for a cleanse to jumpstart your weight and to help you mentally, I would suggest this one. You never realize how much your eating is dictated and determined by your emotions until you do a cleanse. This cleanse helped me to become more mindful of that and helped me jumpstart my new healthy journey.
I do however suggest that you do research and speak to your doctor first before you start any type of extreme cleanse like this. I would also suggest that you research all of the cleanses that are on the market and know what you're looking to do to help you decide what brand and type of cleanse you want to do.
Creating a healthy workplace maximizing team happiness and productivity
Graphic designers in a meeting at the office
Those who embrace omens and adhere rules could pursue eternal workplace happiness. As in, it is the uncertainty of success which eventually lead even ‘The Kid’ to the far-side………
The Alchemy of workplace happiness
Rule #1. Draw a line for Rumor ----- of, course. One must.
Rumors tend to have a merger-effect on people. Based on situation, the same rumor can evoke laughter or bring about a molehill out of a molecule. And, moreover, most rumors tend to circle around leaders thus making grievance management a virtue of good leadership. Of, course. One must.
Rule #2. Embrace the odd showmanship
The HR should keep a watch on showmen whose hobby is to self-efface humorous stories. They should interfere if deemed, and differentiate good humor Vs. bad humor based on situations. And, embrace timely and appropriate reaction to humor sense for the cross-cultural Corporates or Office quorum.
Rule #3. Fulfill Self-Actualization Goals
Work satisfaction stems from the fulfillment, or the lack of it, of self-actualization goals. For that, the company HR should build a sizeable team of talent hunters who knows how to track careers. And, tackle professional ego without much personnel discretion.
Rule #4. Make HRM a Zero-Sum Game.
Best of HR makes Human Resource Management a zero-sum game it is being said. Meaning they must meet the economies of staffing and training and development, and form a healthy sync with clients. This would enact both the Company policy w.r.t financials, and an HR’s duty of employee motivation.
Rule #5. Allow seamless communication.
For that, there are many options like having an “Open Door Policy” in place. Empowering team leaders who knows their team inside-out. Providing platforms - Corporate Games - to break the railings in one-on-one discussions. And least of all set a benchmark between expectation and reality, performance and ‘post-truth.’
Rule #6. Provide Entertainment Value
Office ergonomics have influenced even SMEs (Small and Medium Scale Enterprises). And, thus, corporates are forced to invest on tawdry furniture which may add to the employee discomfort. Although, for a healthy workplace one must sacrifice money to simply buy the best branded furniture or suchlike. And, provide a couch for employees to endure long working hours. (Note: Ergonomics mean space and comfort.)
Rule #7. Mend outdated rules and regulations.
If a rule is in-sync with the new-millennials nobody would question its practicality. Here is an outdated rule as prescribed by NRLB - “Employees are not allowed to take unauthorized pictures” it says.
Of, course. The 2016 version of the same rule shall be apostrophe-d “Taking selfies on bathrooms are strictly prohibited.”
If anything happens, this would bring home clarity of thought and keep judgment to within confined limits.
Why Happiness Matters?
We keep hearing outrageous excuses to leaving one’s job to concur dreams. In fact, if you connect those excuses you could see an irony…….
Bottom line is it is the engagement, or the lack of it, which gives a healthy and productive work place from both an Individualistic point of view, and holistic. The takeaway from this blog should be plain and simple. You can maximize team happiness and productivity by limiting rumor (#1) with proper rules and regulations in place (#7) that has a tinge of humor in it (#2). And, by fulfilling self-actualization goals (#3) with tactical HR management (#4). The byproduct of it all would give you some entertainment value at the workplace (#6) it shall be deemed. Welcome Feedbacks. Thank You.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
It's the New Year!!!
Which ultimately means you're hearing around the office, "New Year, New Me", "I'm going on a diet", "I'll be hitting the gym tonight and every night until I get to my goal weight THIS YEAR! "I'm finally going to get out of DEBT" And that's great! But it's actually time to be practical. The New Year is a great time for new beginnings, but we really have to make sure that we stay realistic so that we never fall back into our old habits within a month... Below are a few tips that'll help you stick to your New Year, New You goals...
1. Be Realistic
Be real with yourself. Though it's possible, it's not healthy, nor realistic to lose a LARGE sum of weight within a short period of time. And though it's possible to win $40 million to pay off all your debt, the chances are slim. So be realistic with yourself and don't push yourself to failure by applying too much pressure on yourself.
2. Set short term goals... and stick to them
This is very similar to being realistic. We all have things we really and truly want to work on. So if it's weight, saving money, getting out of debt, or attaining any personal goal, how about set weekly and monthly goals for yourself in quarters. This way you're able to be realistic and feel accomplished. So an example of this would be to break the year down into quarters. That would give you January - March, April-June, July-September, October-December. Within those months, set up monthly goals for you to hit and things you need to do weekly to hit them and watch how amazingly you'll succeed.
3. Reward yourself
Anyone that's taken a psychology class, or lived for more than 2 years knows that positive reinforcement is a great tool to help change and shape behavior. So, with that being said, use your short term goals to reward yourself. But don't reward yourself with FOOD or SHOPPING if you're trying to lose weight or save money! Instead, reward yourself with a spa day, a pedicure, a walk around your favorite park, something worthwhile that won't set you back (remember, tailor this to your goals and end result).
4. Accept setbacks but don't stay there
Face it, you will encounter set backs, whether major or minor. But don't allow your setback to define you or deter you from your goals. You ate a cupcake when it wasn't time for your cheat meal, you couldn't resist a good deal on amazon.com so you bought something, you missed a week at the gym... Well, things happen. Accept it and move forward! You're not a failure until you quit trying, so just try again... You can do it!
5. Believe in Yourself
We've all heard it... Believe in yourself. It sounds so simple, but honestly, it's something that you really have to work at. Believe in yourself and believe that right now you have everything that you need to reach all your goals. Remember that and keep pushing through and before you know it, you'll be celebrating a year fulfillment next year at this time... So do yourself a favorite and believe in yourself and go for everything you want in 2017!
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
I came home earlier this month to find an amazing box at my door. It was from penguin books. At first I was a bit confused as I had not ordered any books. Brought it upstairs and to my surprise it was a care package from Joyous Health.
It was not only her brand new book Joyous Detox but it was an entire package that included essentials to help me with my detox! Talk about a surprise package! The book includes 100 gluten-free, dairy-free, refined sugar-free, detox-friendly recipes! Joy is previously known for her best seller Joyous Health.
About her new book:
It is actually a complete plan and cookbook. She wrote this book in order to share with the readier how easy and delicious it is to detox naturally by following a whole foods based diet that emphasizes detox-friedly foods. It gives your body a break from gluten, dairy, sugar, food additives and junk foods that can have a negative effect on your digestion, energy levels and even beauty.
*You may even notice that your hair is shinier and your skin glows more from just 10 days of following the meal plan that is outlines on page 88 in the book*
The care page that she sent me included:
Joyous Detox Tea
Smooth Like Butta Body Butter
Lovely Lavender Deodorant Stick
Limp Treatment Balm
Dry Skin Brush
Joyous Detox Tea: Her detox tea is a handcrafted organic blend of carefully selected ingredients to support your digestive system, especially your liver. This will enhance detoxification.
Smooth Like Butta Body Butter: It is so clean your an eat the ingredients. And it smells amazing. By far my fav body butter to date.
Lovel Lavender Deodorant Stick: Her natural deodorant contains clinically proven sage extract to keep things stink free. It is formulated for sensitive skin and contains no chemicals.
Lip Treatment Balm: Firstly this is so tasty! Its also certified organic.
Dry Skin Brush: Dry skin brushing is an essential to your health, beauty and detoxification as brushing your teeth. This totally natural body brush is the perfect coarseness and you will feel instantly invigorated and rejuvenated!
Thank you so much Joy for the care package! I truly appreciate the gesture! And good luck with your new book! I know it is going to be another best seller!
