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I can sit here and I can be Captain Obvious and tell you a couple ways that you’re increasing your cortisol levels but I don’t want to be Captain Obvious I want to tell you interesting things and I want to give you interesting things that you can change within your life so you can have sort of the systematic approach of improving your life and improving your weight loss not just by hearing hey you need to live a healthy lifestyle and you need to live a stress-free life we know that stress is correlated with cortisol okay it’s simple it’s a stress hormone but there’s other physiological things going on inside our body that cause stress and can cause the release of cortisol and cortisol can contribute to belly fat but cortisol can also be a good thing we’re not going to talk about that today but cortisol is a big driver for belly fat so if we understand things that are underlying causes of cortisol we could actually get to the root of the problem a little bit more or at least start identifying roots this isn’t designed to be like the five only things that are spiking cortisol in your life this is designed to be five really interesting things that I’ve found through scientific literature that are causing cortisol increases so let’s dive right in hey make sure you hit that red subscribe button and then hit that little Bell icon to turn on notifications because we’ve got new videos almost every single day these days you don’t want to miss uh me the first one is believe it or not a lack of protein or just a protein deficiency causes an increase in cortisol how wild is this like we never would have thought that okay a low protein diet isn’t necessarily bad right but you need to have sufficient amounts of protein you can’t be deficient in it so there’s a study that’s published in the journal molecular endocrinology so what this study found is that when people were deficient in leucine there was an expression of adrenal cortical tropen releasing hormones so that simply means that when there was less lucy less protein in the body being consumed the body up regulated the hypothalamic-pituitary-adrenal axis it up regulated cortisol why because it’s probably a stress response your body doesn’t have what it needs to actually support normal function so it goes into a little bit of stress now that being said don’t get me wrong okay leucine deprivation could actually lead to a little bit of fat burning but it also leads to aggressive muscle wasting you don’t want to be losing weight via a low protein diet because what’s happening is sure you’re losing weight but you’re losing muscle weight and you’re losing some fat so you want to be losing fat and preserving your muscle because that’s how your resting metabolic rate continues to thrive so that you continue to burn fat otherwise you’re losing your precious muscle tissue so it’s really interesting to see that when our body is deficient in leucine that we actually again leucine being sort of a synonymous word for protein in this case we have a big increase in corticotropin releasing hormones ultimately cortisol so later on down the line this affects us big time so it is important that you get sufficient protein in by whatever means necessary okay the next one is magnesium deficiency this is number two magnesium deficiencies play a big role in just chronic elevation of cortisol you see there’s some studies that back it up to there’s a study that’s published in the journal neuropharmacology and it found that when magnesium levels were low or there was a deficiency in magnesium which by the way like 70 percent of people are deficient in magnesium there was a very strong increase in overall corticotropin-releasing hormone now this was predominantly in what’s called the paraventricular nucleus portion of the brain so basically what that means is when magnesium was deficient it was activating a portion of the brain that triggered the release of cortisol from the other areas of the body from the adrenals right so it was actually affecting the epicentre and affecting Korus all being released later on down the line now how does this happen it’s actually pretty simple so you have this thing called an NMDA receptor and this NMDA receptor is sort of like a gate and if exit ori things hit that gate then it lights up the body and the body gets stressed out magnesium sits as a guard at this gate it guards the NMDA receptor and actually blocks things from triggering it to get riled up I want you to think of this gate having this out-of-control troll that lives there and he’s very volatile and if something comes to the gate and gets close to the troll usually you end up having the magnesium that acts as sort of a buffer like kind of like hey don’t go upset the troll don’t go upset the troll you don’t want to upset him but if magnesium is deficient then that means that guard is out to lunch so that means something comes in there and activates the troll and he freaks out and then your whole system gets free and you get stressed out and then you have an increase in cortisol and you don’t even realize that you have this chronic increase in cortisol it’s just happening ok the next one we have to talk about is a leaky gut and this is a huge one because now we’re starting to see correlations we can connect the dots here there’s a study that’s published in the journal gastroenterology that found that like irritable bowel syndrome for instance was correlated with of course inflammation in the gut but which had a correlation with an activation of the hypothalamic-pituitary-adrenal axis complicated way of saying simply this when we have inflammation in our gut it is affecting our cortisol now IBS obviously inflammatory bowel disease this is an easy way to identify it right it’s clearly surrounding inflammation but you know what else triggers inflammation eating a lot of grains specifically eating gluten ok gluten triggers the release of a protein called Zhan Yulin which causes a leaky gut and triggers specific il-6 inflammation ok interleukin 6 so as particular cytokine so let me connect the dots you’re giving yourself inflammation by consuming gluten whether you are silly AK or not and this inflammation is causing an increase in cortisol and activation of your hypothalamic-pituitary-adrenal axis so definitely not a good thing we’re talking about low grade levels of cortisol but you combine these three things that we’ve just talked about and it elevates and it activates a lot of different levels right it’s a cumulative build-up so you have to be very very careful okay it’s very important that you’re paying attention to all these little things just so that you guys do know if there is interest I put together a like a hormone bundle with thrive market so thrive market is an online grocery store it’s actually pretty cool so it makes it so you can get all the groceries that you would normally get at the grocery store but you get them through it like an online market right so that’s what thrive is all about but the cool thing is there ends up being cheaper than whole foods or cheaper than the grocery store I’ve worked with thrive long enough that I’ve been able to put together specific keto bundles and fasting bundles and hormone optimization bundles and all this stuff I like the top groceries that I would pick that help these things so I did put together some groceries that have to do with cortisol modulation and hormone modulation and it’s down below in the description so all it is is just a bunch of different groceries that I would recommend that you get from thrive so after you watch this video go check them out because it definitely plays a perfect role with what I’m talking about here controlling cortisol controlling the right kinds of grains in the right hand the nutrients that are coming in but also making it so we’re not having this constant nagging our hypothalamic-pituitary-adrenal axis in this case now the next we have to talk about is visceral fat now this is not necessarily a habit but there are some things that you can do to switch this up so I won’t give you a habit shift okay if you’re in the habit of eating multiple meals per day and not having the long periods of time between your meals like you’re snacking all the time you’re gonna want to switch that it’s a bad habit here’s what happens if you have visceral fat you have more enzymes that are related to cortisol you also have four times as many cortisol receptors in your visceral belly fat that you do anywhere else in your body which means you have more cortisol activity there more cortisol that’s binding there meaning more fat accumulation there in a vicious circle you can see that’s exactly how people end up with a potbelly or exactly how people end up a belly fat it is that cycle specifically that does this okay of course with overeating of calories right now what happens is if you fast or you go spear EODs of time between meals you allow the body to switch over from white adipose tissue to brown adipose tissue and that helps burn that fat it burns the visceral fat specifically so you’re decreasing the amount of fat that actually has enzymatic activity and cortisol receptors so stop eating super super frequently and start having legitimate gaps with no snacking between your meals and it’ll make a big difference in terms of how your cortisol receptor activity is for the long term okay now lastly this is a very big one it’s not in the traditional sense I’m gonna talk about lack of sleep which sounds kind of lame but trust me I’m coming at it from a different angle okay the journal sleep published a study took a look at individuals and it broke them down into doing a normal sleep study then a partial awakening sleep study where they will come up a couple times and then a total sleep deprivation portion of the study they wanted to measure the difference in course all and hypothalamic-pituitary-adrenal axis activation and everything like that well what they found was pretty well on a normal sleep schedule there was no difference in cortisol from days 1 to 2 but on partial and total sleep deprivation they found there is an increase of cortisol 37% on day one and 45% on day two for both partial and total showing that even just a partial sleep deprivation plays a big big role now that’s kind of obvious we know when we’re not sleeping our cortisol is probably going up but what’s interesting is they notice that it affected the resiliency it’s like we had so much cortisol coming in all the time that the cells became somewhat immune to it and our body started they need to produce more to get the same effect at the cellular level so basically by being sleep-deprived even by a small amount it actually makes it so that your body has to keep on producing more to get the same desired effect which means that it can be really bad for your waistline right so we have to be very very very particular about our sleep now sleep quality is going to be more important than sleep quantity right so that’s why it shows like someone that has broken sleep is almost just as bad as total sleep deprivation as far as cortisol is concerned so you’re better off to get like four hours of deep sleep than you are to get eight hours of broken sleep now I know this was a long-winded way to explain five things that are increasing your cortisol and I know there’s probably dozens if not hundreds of other things that we increase cortisol probably thousands but I wanted to give you something different and something that you could apply into your life so that you can start making better choices and get the best body and the best health that you’ve ever had as always make sure you keeping it locked in here in my channel and I’ll see you soon
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5 Habits that Are Skyrocketing Your Cortisol – Thomas DeLauer
Protein Restriction/Leucine Deprivation
Study – Molecular Endocrinology
The goal of the present study was to investigate the possible involvement of central nervous system (CNS) in this regulation and elucidate underlying molecular mechanisms.
For this purpose, levels of genes and proteins related to lipolysis in WAT and UCP1 expression in BAT were analyzed in wild-type mice after intracerebroventricular administration of leucine or corticotropin-releasing hormone antibodies, or in mice deleted for three β-adrenergic receptors, after being maintained on a leucine-deficient diet for 7 days
Leucine significantly attenuates abdominal fat loss and blocks activation of hormone sensitive lipase in WAT and induction of UCP1 in BAT in leucine-deprived mice.
Leucine deprivation stimulates fat loss by increasing expression of corticotropin-releasing hormone in the hypothalamus via activation of stimulatory G protein/cAMP/protein kinase A/cAMP response element-binding protein pathway
These results suggest that CNS plays an important role in regulating fat loss under leucine deprivation and thereby provide novel and important insights concerning the importance of CNS leucine in the regulation of energy homeostasis.
**CRH, the anterior pituitary releases corticotropin which travels down to the adrenal cortex (the outer part of the adrenal gland), stimulating its growth and its secretion of corticosteroids**
Study – Neuropharmacology
There is evidence that Magnesium (Mg(2+)) modulates the hypothalamic-pituitary adrenal (HPA) axis, so researchers tested whether enhanced anxiety-like behaviour can be reliably elicited by dietary Mg(2+) deficiency and whether Mg(2+) deficiency is associated with altered HPA axis function
Compared with controls, Mg(2+) deficient mice displayed enhanced anxiety-related behavior in anxiety tests
Mg(2+) deficiency caused an increase in the transcription of the corticotropin releasing hormone in the paraventricular hypothalamic nucleus (PVN), and elevated ACTH plasma levels, pointing to an enhanced HPA axis
Glutamate-stimulated CRF release is antagonized by the addition of MgCl2 to the incubation medium.
Mg stabilizes CRF receptor binding and is directly correlated to the number of CRF binding sites and decreases CRF-receptor sensitivity
*Corticotropin-releasing hormone receptor 1
*Corticotropin releasing factor (CRF) is a neuropeptide that is a major regulator of the hypothalamic-pituitary-adrenal system
Study – Gastroenterology
The primary aim of this study was to examine the hypothalamic-pituitary-adrenal axis in patients with IBS and to relate such response to plasma cytokine profiles.
A total of 151 subjects, 76 patients and 75 controls, were recruited
The patients with IBS were diagnosed according to Rome II criteria. Forty-nine patients and 48 matched controls had cytokine levels measured, and a subset of 21 patients and 21 controls also underwent a corticotropin-releasing hormone (CRH) stimulation test with plasma levels of adrenocorticotropic hormone (ACTH) and cortisol measured
The remaining 27 patients and 27 controls underwent a dexamethasone (1 mg) challenge
Cortisol and the proinflammatory cytokines interleukin (IL)-6 (together with its soluble receptor) and IL-8 were elevated in all IBS subgroups (diarrhea predominant, constipated, and alternators), although the elevation was most marked in the constipated subgroup
There was no alteration in the anti-inflammatory cytokine IL-10
There was a significant correlation between the ACTH response (deltaACTH) and the IL-6 levels
Excess Visceral Fat
Human visceral fat cells have more of these enzymes compared to subcutaneous fat cells
Thus, higher levels of these enzymes in these deep fat cells surrounding the abdomen may lead to obesity due to greater amounts of cortisol being produced at the tissue level
Additionally, deep abdominal fat has four times more cortisol receptors compared to subcutaneous fat
Too Much Caffeine
Lack of Sleep
Study – Sleep
Plasma cortisol profiles were determined during a 32-hour period (from 1800 hours on day 1 until 0200 hours on day 3) in normal young men submitted to three different protocols: normal sleep schedule (2300-0700 hours), partial sleep deprivation (0400-0800 hours), and total sleep deprivation.