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we all know that stress can put your mind and body at risk especially if you perceive it in such a way if you perceive stress as a bad thing then yes it becomes that much worse it’s ultimately we need stress stress is good it’s our body’s natural response to raise to a higher level that we can accomplish things but when you have chronic levels of it that’s when it gets bad because stress can cause these oxygen to build ups which cause diabetes so they can make you gain weight it can cause autoimmune disease they can make you depressed that’s just naming a few of them so in this video I want to explain how you can nutritionally alter your body’s biological response to stress you’re basically going to hack your way through being able to lower the cortisol levels that are associated with stress but before we get there let’s talk about how this works how your body perceives stress and how it functions physiologically so when you first have a threat your body sees a threat and it’s triggers this stress response what happens is neurons within the hypothalamus which is the portion of your brain that functions lots of simple things basic functions that your body needs well that hypothalamus secretes something called CR h a CR H is a hormone and that hormone travels to the pituitary gland where it triggers the release of another hormone that tells the adrenal glands to produce our friend cortisol which we’ve probably heard a lot about you’ve probably heard cortisol being brought up in advertisements you’ve probably heard it about it in articles I mean we’re always talking about cortisol but no one ever wants to address the fact that cortisol is good too cortisol is what gets the blood pressure up when we need it up it’s what gives us that energy that we need when we need it it’s what gives us that ability to perform at our best during times of peak performance so don’t think that cortisol is bad but it’s when we’re constantly exposed to it when we shouldn’t be that it starts causing that oxidative build-up that we don’t want so how can we combat that nutritionally well there’s a lot of different ways a lot of different foods you can eat that can lower cortisol a little bit but recently it’s been found that by increasing your amount of omega-3 fatty acids by taking some fish oil pills or taking some fish oil supplements in general that you can lower your cortisol levels and there’s additional benefits of taking fish oil and taking omega-3s I mean you’re going to reduce the inflammatory effect that stress has caused stress can cause a lot of inflammation within the body omega-3 fatty acids reduce that and in America especially we are not getting enough in the way of omega-3 fatty acids we’re just flat-out not we’re riddled with omega-6 which are pro-inflammatory so this recent research is actually showing that we can change our biological response to stress in a 2003 study by the diabetes metabolism society it was found that those that took 7.2 grams of fish oil had markedly lower levels of serum cortisol directly associated with mental stress so that means the stressors that you face from work possibly the stressors that you face from home we’re talking about flat-out mental stress which was what most of us deal with and fish oil actually reduced those levels what this means is that you can literally change your association with stress you can roll with the punches and the cortisol isn’t going to have the negative effect on your body like it would otherwise and that’s an addition to the anti-inflammatory components of omega-3s so at the end of the day remember that stress gets a bad rap it’s not always a bad thing if we didn’t have stress we wouldn’t be able to function if we didn’t respond to stress well we wouldn’t respond to stress we just sit there and we get eaten by a tiger or something but I can tell you one thing that’s stressing about getting stressed out it’s far worse than just taking some fish oil getting through your day and being the best version of yourself I’ll see you in the next video
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How to Reduce Stress and Lower Cortisol Quickly:
A lot of people ask me how to lower cortisol quickly, so the purpose of this video is to teach everyone a little trick that they can use to do just that! You can always learn more about how to optimize your brain and your body at
Here’s what happens in your body:
1. Your body sees a Threat, maybe its real danger, maybe it’s too much work
2. Neurons in the hypothalamus (region of the brain responsible for many crucial aspects of our body function – secrete a hormone called CRH,
3. This CRH travels to the anterior pituitary gland, which secretes another hormone that ultimately tells the adrenal glands to produce the sometimes dreaded CORTISOL.
-plays a key role in the central nervous system
It’s heavily involved in emotion, but also involved in keeping you awake, alert, and performing at your very best in a physical and sometimes mental state.
Under normal situations, this stress response will fade away over time, but with chronic stress, elevated concentrations of cortisol lead to inflammation, tissue damage and dysregulation of biological systems which can cause a myriad of problems, weight gain being one of them.
Ultimately, we cannot perform at our best if we have constant elevated cortisol levels. Elevated cortisol levels can alter immune system responses and suppress the digestive system and growth processes which not only affects our guts, but it ultimately affects our brains too.
1. Increase your Omega 3 Fatty Acid Intake
-In the US, we suffer from a dramatic deficiency of Omega 3 fatty acids.
These fatty acids are found in foods such as fish, flax seed, grass fed meats or in supplements like fish oil, krill oil, or calamarine oil.
Research has shown that consumption of Omega-3 fatty acids can reduce your levels of cortisol, and thus reduce your biological response to stress. Omega 3s will also reduce some of the inflammatory damage that has been caused by excess inflammation in the first place.
That is just one of the benefits of reducing inflammation and increasing the amount of omega 3’s within your diet.
Remember that cortisol and stress get a bad rap, but we have to remember that they are necessary to survival and aren’t going to hurt you unless you begin to chronically perceive them that way.
All the fish oil in the world won’t change the stress that is caused by STRESSING about being stressed
A 2010 study by the Journal of the International Society of Sports Nutrition found decreased cortisol levels along with reduced fat mass and increased lean mass after adults underwent six weeks of fish oil supplementation (6). A healthier body impacts every moment of your day, leaving you with more energy to tackle your myriad of challenges.
A study by Molecular Nutrition and Food Research conducted a study with subjects (abstinent alcoholics) undergoing three weeks of supplementation of 60 mg/day of fish oil and found a reduction in the cortisol basal levels throughout the day following supplementation. The participants reported feeling less anxiety and stress throughout the day, leaving them to handle stress in a more level and healthier way. (4)
1. If it Goes Up, Must it Come Down? Chronic Stress and the Hypothalamic-Pituitary-Adrenocortical Axis in Humans. 2007 by the American Psychological Association. Gregory Miller, Edith Chen, Eric Zhou
a. this one was a download – didn’t have a direct link, but you can find by searching Google
a. I used this to teach myself some of what you probably already know as a basis for background and further research
a. Delarue J, Matzinger O, Binnert C, et al. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab 2003
a. Barbadoro P, Annino I, Ponzio E, Romaneli RM, D’Errico MM, Prospero E, Minelli A. Fish Oil Supplementation Reduces Cortisol Basal Levels and Perceived Stress: A Randomized, Placebo-Controlled Trial in Abstinent Alcoholics. Mol Nutr Food Res. 2013 Jun
a. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct 8
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