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.
Sean Tierney B.A. (Kin)
Head Coach, Team T-Rex
Sports Nutritionist
CSCS
Certified Personal Trainer, ISSA
PTS, NWS
On Social
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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!
Available on amazon: https://www.amazon.ca/Joyous-Detox-Complete-Cookbook-Vibrant/dp/0143194607/ref=sr_1_1?ie=UTF8&qid=1483305780&sr=8-1&keywords=joyous+detox
Joy McCarthy on social:
https://www.facebook.com/joyoushealth.ca/
https://twitter.com/joyoushealth/
https://www.instagram.com/joyoushealth/
175 Best Superfood Blender Recipes - Using Your NutriBullet - Book Review
I just received this book this month! I absolutely love using my blender for shakes and my protein ice cream (if you follow me on snapchat: trainitright you know my late night obsession with protein ice cream). Anywayyyyyyy...
These recipes are fast and convenient. They are single servings which means they are great on the go for someone with a busy lifestyle. They are also great from children. From a nutritional point of view, smoothies are a super easy way to pack a lot of nutrients into a relatively small serving size. The only thing with the recipes in this book is that it is written specifically to use for a nutribullet. If you don't have one (like me) and you just have a regular blender they work ok but are slightly smaller than what your blender is usually made to hold.
If you happen to be a lucky person and have a nutribullet then you are all set to go! This ingenious book covers the principles of healthy eating, nutrition and superfoods. There are 175 easy to prepare recipes, smoothies, dressings, dups, soups, sauces and desserts!
All of the recipes in this book by Marilyn Haugen & Doug Cook are made from wholesome foods and are an effective way to increase the overall nutrient density in your diet. Ive tried a few since my diet is a bit more flexible right now and you definitely wont be disappointed.
Tis the season of Pumpkin still. So I tried out the Pumped-Up Fall Harvest Pumpkin Breakfast Bowl on page 88! And it was delicious! If you get the book and give it a try let me know!
You can pick up a copy here: https://www.chapters.indigo.ca/en-ca/books/175-best-superfood-blender-recipes/9780778805595-item.html
200 Best Smoothie Bowl Recipes by Alison Lewis - Book Review
If you are like me and you hate drinking your calories a smoothie bowl sounds like a much better option. You literally can make anything into a smoothie bowl. Author Alison Lewis is also an internationally published author of two cookbooks, a professional recipe developer, nutritionist, and the owner of Ingredients Inc., a food and travel media company based in Birmingham, Alabama. So when it comes to food she definitely knows her stuff.
From reviewing thats amazing book I have learned how simple it is to prepare a smoothie bowl. I incorporate a lot of her recipes into my client programs when they get sick of shakes or for a great late night snack. They can be very satisfying and satiating. This book was originally published back in April but because of my prep I was unable to make use of it until now!
The book has easy to make recipes that don't involve a lot of complicated ingredients, and it even includes kid friendly recipes. She also gives you topping alternatives and options. You can get as creative as you want on top of the base. There are yummy dessert recipes, any time of the day recipes and even smoothie bowls with coffee and tea as the base. And if you follow my social media you will know that I love both my coffee and my tea! So you know those are some of my favourite recipes. Another one of my favourite recipes that she includes is what she calls the Peanut Butter Cup. It's on page 99 in the kid-friendly smoothie bowls. Be careful it is addictive!
Overall I give this book an 8/10. There are some really great healthy ideas for smoothie bowls. I wish that there was calorie counts and macros for those of us who do competition prep or track macros. And there are a lot of great recipes but no pictures to go with the recipes and I love a book that shows me beautiful photography along with the great recipe! I would suggest getting this book and adding it to your collection for fun meal prep ideas! Especially if you have kids!
To purchase the book from amazon:
https://www.amazon.ca/200-Best-Smoothie-Bowl-Recipes/dp/0778805336
150 Best Recipes For Cooking In Foil - Book Review
Foil packet meals = cooking at its simple best
I couldn't agree more with the above statement. As you guys know I am a fitness competitor and prepping meals is a huge part of my nutrition when I am on prep. It can be very time consuming. That means I am always looking for quick and simple recipes to get my food ready so I have more time for training. I also want them to taste good. I don't limit my sodium on prep so I flavour everything! And foil packets are so much fun, easy, and help create amazing flavours with your ingredients. They can also be prepared for oven, bbq or even camping!
This book: 150 Best Recipes For Cooking In Foil by Marilyn Haugen has quickly become one of my favourites for preparing meals! The delicious grilling and one recipes offer convenience with minimal cleanup. I hate cleaning so this is tremendously helpful for me. Its also great for the busy person who doesn't have a lot of time. Many of the dishes I ate ahead of time and refrigerate or freeze for reheat later.
I also like that the ingredients that she uses for her recipes are easy to find every day ingredients. You just chop, mix and you are ready to go. I make mine in the oven but you aren't just limited to the oven with these recipes which is particularly useful no matter what your cooking situation is.
I give this book an 8/10 simply because it is in black and white and not every recipe has a photo. However every recipe that I have tried has been amazing! So grateful to have been sent this book!
If you're looking for your own copy check out: https://www.amazon.ca/Foil-Packet-Cooking-Recipes-Grilling-ebook/dp/B01GZB1YDY
150 Best Meals In A Jar - Tanya Linton - Book Review
I love mason jars! I have always said that "everything tastes better in a mason jar." And it does! Thats why I was excited to receive this book 150 Best Meals In A Jar. Once you start using mason jars you will see just how easy it is to do meal prep, eat on the go. You can even be as innovative as you want with the recipes. There really are no limits.
The book has a wide variety of delicious meals for breakfast, lunch and dinner. It includes soups, snacks, fruit and vegetable salads, grain and legume salads, pastas, rice bowls, over night oats and even desserts.
My favourites are the over night oats. I always love including that into my own plans as well as my clients. One of my top fav recipes is the chocolate protein smoothie that is on pg 19.
The recipes are easy to follow, have great ingredients that are easily available and most often times you already have in your panty. Tanya Linton also provides great variations of the recipes so you aren't limited to exactly what she has in the originally recipe.
Overall I give this book an 8/10. There arent pictures of each recipe but there are just so many amazing options and variations its a go to book for meal prep. If you are into health and fitness and want amazing healthy recipes this is a go to!
To purchase your own copy head on over to:
Hey Guys! Do you have picky eaters in your family? If you said yes to that question you definitely need to pick up this book! Sneaky Blends by Missy Chase Lapine, the New York Times -Bestselling Author of the sneaky chef has cooked up another great recipe book.
I was sent this book a while ago and since I was on prep and following a meal plan it was hard for me to implement some of these recipes. Now that I have a little more flexibility in my diet I have been experimenting with them quite a bit. I even think that I have found a way to include them into my next prep.
The book was originally launched in September 2016 and retails at $19.99 US and $26.99 Canadian. This book includes recipes for 15 base blends, 75 mouth watering dishes, each using a base blend and also Missy's custom blends cleanse which is a 3 day body reboot. She gives you good tips and tricks on how to start blending and there are amazing pictures of all of the blends!
You don't even have to have picky eaters in your household. I would recommend this book to kick start your own health and help transform your body. Almost everyone has a blender and why no use it to blend your way to better health. This book has 100 sneaky blend recipes that help teach you the power of purees. With recipes you could never dream up yourself Missy will have you craving the most unique combinations.
Why does blending help with your health goals? A study at Pennsylvania State University found that swapping vegetable blends for some of the more high caloric ingredients in recipes helped participants eat 357 fewer calories each day. Thats 2, 500 calories a week!
I give this book a 10/10 and I think it is a must have in every house hold. It will give you tons of variety and options for your meal prep!
Want to know more? Visit https://www.thesneakychef.com/sneakyblends/
Juice Guru - Transform Your Life By Adding One juice A Day - Book Review
I know we have all had our fair share of juices. But buying in a store can be fairly expensive. If you have the luxury of your own juicer or you happen to have gotten gifted one for Christmas even better. Did you know that almost 90% of us don't get the recommended amount of fruits and vegetables in our diet? With busy lifestyles these days its often hard to eat the right amount of veggies. Juicing definitely makes it easier.
I would highly recommend the Juice Guru book by Steve & Julie Prusssack if you are new to juicing and want to have a book on hand to use. By following the straightforward guidelines in the book, you will take a huge step in transforming your health. It will also help you learn how to apply the science of habit so that juicing becomes an enjoyable practice you adopt for life rather than a short term experiment.
This book demystifies juicing and will help you incorporate this regimen into your daily lifestyle. It includes a 21 day plan that will help you get started that has 100 flavourful fruit and vegetable juices.
Ive tried quite a few of the recipes in this book. Mostly the veggie ones as I don't eat a lot of fruit on prep. One of my favs was the Nothin' But Greens which can be found on page 119 in the power greens section of the book! Give it a try and let me know how you liked it!
The book is available on amazon for purchase:
https://www.amazon.ca/Juice-Guru-Transform-Your-Adding/dp/0778805298
Let Them Eat Wheat! Using Ancient Wisdom/Modern Science to Overcome Food Intolerances - Book Review
I was recently sent a book by Dr. Jon dullard to review. The title of the book was Eat Wheat - A scientific AND Clinically-Proven approach TO Safely Bringing Wheat AND Dairy Back INTO your diet.
What I loved about the book: Its based on scientific facts that he has used with thousands of patients to help them cure their food intolerances. This book is a real eye opener and a must read for fitness and health enthusiasts or anyone that has dietary issues/intolerances. Its great also because it is evidence based.
I also enjoyed that he discussed the underlying cause of the gluten-free explosion. And that he goes on to discuss that when you eliminate wheat and dairy fro your diet it may illuminate your symptoms but it may also be a temporary solution.
This book is also a great read because it helps you learn how to navigate around food toxins in modern what and dairy and reveal the hidden science on the benefits of wheat and dairy. Through this he helps you see that you can retrain your body to digest wheat and dairy again. These things are very applicable for health but for bodybuilding and aesthetics it does not 100% apply in my opinion.
Has gluten been found guilty without a fair trial? It wouldn't be the first time an innocent food was given a life sentence. For example, after almost 60 years of so-called "hard science" condemning cholesterol, we now find out that the science was flawed and high cholesterol saturated fats, such as butter, have been officially taken off the FDA's nutrient concern list. Is it possible that we have wrongfully given gluten the boot as well? Turns out, if you’re gluten-free or dairy-free, you might not have to be!
Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet (Morgan James, January 2017) by Dr. John Douillard, DC, CAP, addresses this timely topic of food intolerances. After 3.4 million years of eating wheat and only 500,000 years of hunting meat, through Eat Wheat, Dr. Douillard reminds us that humans are actually genetically better equipped to eat wheat than meat and the true Paleo diet, clearly, included glutinous grains like wheat and barley.Dr. Douillard is a former NBA nutrition expert and creator of LifeSpa.com.
He has spent the past 30 years and has seen more than 100,000 patients in his natural health practice, helping to improve their digestive systems and begin to eat wheat again.“The most common dietary advice doctors have been giving their ailing patients for the past 30 years is to stop eating wheat and dairy,” says Dr. Douillard. “It’s just not that easy. Helping folks navigate around the processed versions of wheat while rebooting the digestive system is simply absent in medical practice, while being gluten-free has become a movement. We are fooling ourselves to think that all of our problems will disappear by just avoiding wheat. For years, I’ve seen patients after they have stopped eating wheat and dairy, and while they almost always feel better initially, the symptoms all too often return, leaving them with hardly anything to eat. With Eat Wheat, we can do better.”
Eat Wheat presents the science on the other side of the gluten-free aisle. For example, ancient wheat has been shown to have twice the gluten content of modern wheat yet decreased inflammation two-fold and lowered cholesterol and blood sugar.
So how could the more glutinous grain actually be healthier? In addition, wheat was a fall harvested grain that humans are well adapted to eating. Wheat digesting enzymes and microbes proliferate in the fall and winter to break down this so-called poison, gluten. So what is the real cause of America’s gluten sensitivity?
Eat Wheat explains how a breakdown in digestion has damaged the intestinal wall and leaked undigested foods and environmental toxins into the body’s lymphatic system, causing “grain brain” symptoms and food allergies. Although eliminating wheat and dairy from your diet may help your symptoms, it’s a temporary solution. The book addresses the root cause: the inability to digest well and break down harmful pollutants and toxins that can lead to more serious health concerns.Backed by more than 600 scientific studies, Eat Wheat is a revolutionary guidebook to regaining your digestive strength and safely bringing wheat and dairy back into your diet. It will also:
- Reveal hidden science on the benefits of wheat and dairy
- Help you navigate around food toxins in modern wheat and dairy
- Detail how to flush congested lymphatics linked to food intolerance symptoms
- Teach you to follow natural digestive circadian cycles
- Help bring your blood sugar back into balance
- Teach you proven exercise and detox techniques to reboot strong digestion and achieve optimal health and vitality
“Your digestive strength is the key to a long, healthy and vital life,” adds Dr. Douillard. “The choice as to whether or not you can eat gluten or dairy shouldn’t be decided for you because of weak digestion, it should be decided by you as a preference.”
Dr. John Douillard, DC, CAP, is a globally recognized leader in the fields of natural health, Ayurveda and sports medicine. Over the past 30 years, he’s helped over 100,000 patients repair their digestive system and eat wheat and dairy again. He is the creator of LifeSpa.com, a leading Ayurvedic health and wellness resource on the web with over 4.5 million views on YouTube. LifeSpa.com is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom backed by modern science. Dr. John is the former Director of Player Development and nutrition advisor for the New Jersey Nets NBA team, author of six books, a repeat guest on the Dr. Oz show, and has been featured in Woman’s World Magazine, Yoga Journal, the Huffington Post and dozens of other publications.
For more information, please visit www.eatwheatbook.com,www.lifespa.com, and connect with Dr. Douillard on Twitter, Facebook and YouTube.
Eat Wheat will be released in ebook form on September 1, 2016, and in paperback and hardcover on January 10, 2017. It can be pre-ordered from Amazon, Eat Wheat Book and all major booksellers.
Next Sugar - Review
Some Nutrition facts:
Per packet (3g)
Calories 6
Carbs 3g
What is it you ask? Next Sugar is the first clinically tested, low glycemic natural cane sugar blend that tastes just like sugar because it is real sugar. Their unique blend naturally and safely blocks up to 50% of the sugar from being absorbed by the body. Less sugar absorbed, means less calories.
It tastes pretty good compared to sweetners. It doesn't have that aspartame taste. Im not too sure how much I would use it when I am in prep based on the fact it is still sugar. However I will put it to use in my off season!
If you want to try check them out at: http://next-sugar.com
A little bit more info:
Big Sugar is a BIG Problem!
Around the world, hundreds of millions of people need to reduce their sugar intake -- from individuals who need to manage their weight, to diabetics who must carefully control their blood sugar levels.
At the same time, people who are currently healthy must be on alert, too. Studies show that over-consumption of sugar can trigger a range of serious metabolic syndromes like heart disease. It can also lead to obesity, which is now an epidemic crisis -- especially among children. In short: big sugar is a BIG problem!
Sugar Substitute? Not a Chance!
However, so-called “sugar substitutes” are the problem -- not the solution! In addition to tasting nothing like real sugar, these products are loaded with chemicals, and can actually trigger weight gain and cause adverse health issues.
The good news is that there’s a new sugar alternative on the market that is finally delivering the solution that so many people -- including health researchers and medical professionals -- have been waiting for: NEXT SUGAR.
Benefits Backed by Clinical Trials
NEXT SUGAR is the world’s first low glycemic, non-GMO and Kosher natural cane sugar that has a sweetness intensity and profile of conventional sugar, but with a groundbreaking advantage: its unique composition naturally and safely blocks up to 50% of the sugar from being absorbed by the body. NEXT SUGAR is suitable for any traditional use of sugar, such as baking, cooking and sweetening.
What’s more, NEXT SUGAR’s advantages are not based on hyped-up marketing claims. They are backed by successful human clinical trials, such as one by Sydney University’s “Glycemic Index Research Service” (SUGiRS) which concluded that: “NEXT SUGAR would be suitable for consumption in controlled amounts by people with diabetes in line with their individual dietary requirements.”
