CORTISOL AND WEIGHT GAIN

NATURAL SOLUTIONS TO HELP FEMALE CLIENTS BALANCE CORTISOL AND REACH THEIR FITNESS POTENTIAL

By Kelly Nolan

AS A FITNESS PROFESSIONAL, IT WOULD BE A VALUABLE TOOL TO UNDERSTAND WOMEN’S TRANSITION THROUGH PERIMENOPAUSE, MENOPAUSE, AND BEYOND.

Body shapes change due to the shift of their underlying chemistry, creating many unwanted symptoms regardless of their fitness level and the intensity of their workouts. Hormones will be a strong influencer on many aspects of their physiological systems, optimal health, and their ability to hit the peak of their fitness potential. If only it were as simple as increasing their workouts or adding extra cardio. At certain ages, in a state of “hormone toxicity,” heavy workouts may begin to work against their thyroid by unknowingly spiking cortisol. The last thing we want is for the client to give up in frustration and disappointment. Teaching female clients about hormone balance could be a real game changer for client retention.

Communicating the “science” of how our hormones are influencing our body chemistry, our health, and our fitness potential can provide the client with clarity. For example, cortisol is directly affected by our stress levels and the health of our nutrition and can be linked to potential disease states such as diabetes. Understanding the “WHY” and encouraging clients to be accountable to lifestyle modifications is not about deprivation or dieting. It is about healthy choices, mind-set, and goal setting.

Cortisol is our “fight or flight” response to stress both emotionally and physically. It is produced by the Adrenal Gland, a little gland that sits on top of the kidneys. Stress automatically triggers the production of cortisol, our natural stress adaptogen, and increases our blood sugar, helping our body to overcome the current situation. Overtime, with persistent heightened stress levels, however, high cortisol can contribute to insulin resistance, a pathway to Type 2 diabetes, and the accumulation of stubborn fat deposits around the waist, leading to unwanted “muffin top” or the “menopause belly.” Unfortunately, high cortisol is also a risk factor for breast cancer.

Cortisol should normally peak in the morning and gradually reduce throughout the day. Your client’s daily output will also be influenced by their nutrition. If for example, their diet is high in sugar and carbohydrates such as sugary drinks, bread, pasta, and white rice it gives cortisol more opportunity to spike throughout the day causing havoc on blood sugar and the body’s recovery time. It becomes a viscous cycle as cortisol spikes blood sugar and triggers sugar cravings directly affecting the clients attempt to be accountable to their nutrition.

Cortisol is the reason many men and women may struggle to release unwanted weight as they age. Old solutions will not work due to the undercurrent of their hormone imbalance.

Lifestyle modification is KEY. For example, having a dinner heavy in carbohydrates or finishing the day with a glass of wine (not judging!) can spike cortisol and promote weight while we sleep. It will also affect our sleeping patterns with frequent wakeups and night sweats.

Here are some simple takeaways for your clients to support cortisol levels naturally:

1. Lifestyle modification that focuses on a clean diet that promotes a balance of carbohydrates, fats, and protein to balance blood sugar.

2. Completing a Saliva Hormone Test and balancing cortisol naturally with a customized program of natural supplements at therapeutic dosing.

3. Creating a structured morning with an emphasis on self-care.

4. Reducing caffeine and alcohol intake.

5. Creating a structured evening routine to enhance sleep patterns.

6. Consider fasting from 7:00 p.m. to 10:00 a.m. or 11:00 a.m.

7. Exercise regularly - ideally three to five times per week.

8. Write in a journal, read, meditate, or say daily affirmations. Pick at least two per day!

9. Indulge in hobbies for distraction and stress management.

10. Go for nature walks to clear the mind.

Encouraging clients to balance cortisol by managing stress levels and prioritizing nutrition provides the opportunity to reach their fitness potential and optimize health. Support your clients by being an active participant in the management of their self-care!

BALANCING CORTISOL WITH NUTRITION

1. Modify or limit refined carbohydrates such as pasta, bread, and white rice.

2. Increase whole proteins such as eggs, poultry, fish, and chicken.

3. Focus on vegetables and greens, plus two fruits per day. Limit bananas and carrots as they have a higher sugar content.

4. Balance cortisol with recommended herbal supplements following the template of the Saliva Hormone Test.

Kelly Nolan is a pharmacist, women’s health expert of 30 plus years, Functional Medicine Practitioner, and a #1 best-selling author. Her extensive expertise in women’s health and specialized training in saliva hormone testing provides a niche service for peri-menopausal and menopausal women with tailored solutions for weight loss and customized programs to balance hormones naturally.