The Hidden Hormone Destroying Your Health: Why You Need to Understand Cortisol Now!

Are your stress levels sabotaging your health?

Join me, Dai Manuel, as I unravel the vital impact of cortisol in our lives and how chronic high levels can wreak havoc on your well-being.

With 30 years of experience in the health and fitness industry, I'll share personal stories and expert advice on regulating this stress hormone.

Discover the importance of heart rate variability (HRV) as a stress and cortisol indicator, and learn how modern activity trackers can be your ally.

From deep breathing exercises to yoga and time spent in nature, I’ll walk you through practical strategies to manage stress and enhance your sleep hygiene.

I'll offer actionable tips to maintain a regular sleep schedule and reduce caffeine and electronic usage before bed.

Unlock the power of supplements to optimize cortisol levels effectively.

In this episode, we'll explore how ashwagandha, omega-3 fatty acids, phosphatidylserine, and magnesium can synergize with your lifestyle changes to bring balance.

I'll share personal anecdotes of overcoming burnout and the scientific backing for these supplements.

From the adaptogenic benefits of ashwagandha to the mood-boosting properties of phosphatidylserine, you’ll gain valuable insights to help you thrive.

Links

• Mayo Clinic
• Sleep Foundation
• American Psychological Association
• American Institute of Stress
• Harvard Medical School
• Indian Journal of Psychological Medicine
• Orlo Nutrition
• Insight Timer

Chapters

• 0:08 Regulating Cortisol Levels for Health
• 9:41 Optimizing Cortisol Levels With Supplements
• 19:17 Thriving Together With Cortisol Management

Transcript

Dai Manuel: 0:08

Welcome back to another episode of the 2% Solution. I'm your host, diamond Well, and today we're discussing a crucial topic for our health and well-being understanding cortisol how to thrive and not just survive. You might have heard of cortisol as the stress hormone. Did you know that chronic high levels of cortisol can wreak havoc on your physical, mental and even your spiritual health? That's right. When cortisol is out of sync, out of balance, it can lead to everything from anxiety and depression to weakened immune function and even spiritual disconnection. So if you've been feeling overwhelmed, constantly tired or uninspired lately, this episode is for you. Let's explore what cortisol is, its role in our health and, most importantly, how we can regulate it to start thriving. All right, let's get into it. So I've been in the health and fitness industry for over 30 years and I've seen firsthand the impact of stress and cortisol on my body. I remember a time when I was juggling too many things at once and my cortisol levels were literally through the roof. It took a toll on my health, but I learned some valuable lessons and I'm excited to share some of those today.

Dai Manuel: 1:28

First, let's define what is cortisol. Cortisol is often called the stress hormone, and for good reason. Our adrenal glands produce it, which plays a vital role in our body's response to stress. Now, according to the Mayo Clinic, cortisol helps regulate metabolism, reduce inflammation and control our sleep-wake cycle, but cortisol does not. It affects our mood, motivation and response to fear. When everything is out of balance, cortisol usually is too, and when everything is in balance, well, cortisol is our friend. Let's dive into cortisol's relationship with sleep specifically. Cortisol levels naturally fluctuate throughout the day, peaking in the morning to help us wake up, and it also starts to drop at night to allow us to sleep. The the Sleep Foundation explains that disrupted sleep can lead to elevated cortisol levels, which can cause more sleep problems. It's a vicious cycle. When we don't regulate our cortisol properly, it can lead to chronic stress. The American Psychological Association has found that chronic stress and elevated cortisol levels are linked to various health issues, including anxiety, depression and cardiovascular problems. Moreover, high cortisol levels can weaken your immune system, making you more susceptible to illness, and this is the real big reason why I became so interested in my cortisol, looking for interesting ways to figure out where it's at without having to do any complicated blood work or blood tests, and there's a couple of things that you can do.

Dai Manuel: 3:11

One thing I started to track was my heart rate variability. Hrv Heart rate variability is something that you can monitor very simply with most activity trackers today Got an Apple watch, a Fitbit or a ring, a whoop band, I mean you name it. All of them track heart rate variability. But here's the thing A lot of people don't pay attention to it. They look at their heart rate, they look at their steps, they look at other certain functions, but they're not even aware that HRV is an actual piece that's monitored.

Dai Manuel: 3:42

Heart rate variability is something that can directly tie into what's going on with our nervous system. Think about like a little window when our HRV heart rate variability is chronically low, there's usually something going on that's not good. When it's high, it shows that we have greater resiliency under stress. We're probably more rested, metabolically speaking, we're a little healthier, but things are just going better. I know when my HRV is high I've slept well, I've been eating well, I've got no issues going on in my life, you know, no external stresses. That's creating a little bit of anxiety and it shows with this HRV and this is what I discovered about myself was my cortisol was doing that Because my chronically poor cortisol level.

Dai Manuel: 4:34

I was retaining fat around my subcutaneous fat, around my mid drift, especially around the belly button region. So I had this killer four pack. But I couldn't seem to lose the weight around the bottom too. And the big reason why is this? Chronic stress. And this isn't just affect me. This is very common in men and women alike. If you're carrying a little bit of extra fat around that mid drift and it's like gosh, it just feels like it's constantly inflamed there and just always feeling a bit off. It doesn't matter what I do, it's just always the same. It could be tied to stress, it could be tied to your cortisol levels, so it's definitely something worth exploring.

Dai Manuel: 5:10

Starting to track your HRV is one of the simplest ways to do so and start to get that into a better place. If you're not sure how to do that, you got to go back and listen to the HRV episode. Again, it's linked in the show notes. So that's HRV and that was my cortisol. I started to do some other things to help with that and I'm going to share a few of those now. How can we regulate cortisol and keep it in harmony? These are some of the strategies and some of the protocols that have worked best for me. Number one is all about how do you manage your stress, because managing stress is quite literally key to controlling cortisol levels. Techniques like deep breathing or breath work, yoga and time in nature can be incredibly effective. The American Institute of Stress offers a wealth of information on these methods. I've also linked to it in the show notes.

Dai Manuel: 6:04

Number two importance of sleep hygiene. Good sleep hygiene is crucial for regulating cortisol. This means maintaining a regular sleep schedule, creating a restful environment and avoiding caffeine and electronics before bed Full disclosure. But when I started to cut out caffeine especially like in the afternoons I only have them in the mornings and I stopped looking at my phone before bed, it made a huge difference in my quality of sleep, which also allowed my REM to improve, which also improved my HRV. And lo and behold, I also noticed that that little bit of fat around my midriff just like disappeared. It was like evaporated overnight, practically. It was like literally within a week it was gone. All tied to that, harvard Medical School studies show that improving sleep hygiene can significantly reduce stress and cortisol levels. So if you don't believe me, maybe you'll believe Harvard Medical School. Now number three, and you probably know where I'm going with number three, because this is the one that I know a lot of us struggle with being consistent with, just because life seems to get in the way. But when we are consistent with this next strategy, amazing things happen. Not only does cortisol get better, but everything gets better, and I'm talking about diet and exercise.

Dai Manuel: 7:22

What you eat and how you move plays a massive role in everything, especially cortisol function. A balanced diet and fruits, vegetables and lean proteins can help manage cortisol levels. Avoid things like sugar in certain instances. If you have dairy sensitivities, especially lactose sensitivities, I would also encourage you avoid those. But if you're noticing challenges, look at where the sugars are coming, look at where the preservers are coming from. A lot of foods today, especially if you're buying things off a shelf, comes in a box. Chances are it's got some preservatives in it to help it stay longer on the shelves. Those preservatives they're man-made, they're not usually naturally occurring, okay, and those can also wreak havoc on our systems, which can also play into cortisol and hormone function, metabolic rates, even just how we feel from an inflammation standpoint. Do our joints feel fluid, do they feel like butt or do they feel more like molasses? If joints feel more like molasses. This might be something worth exploring. Regular physical activity, especially low intensity exercises like walking or stretching, is also incredibly beneficial.

Dai Manuel: 8:34

Research from the American Journal of Lifestyle Medicine supports everything I just shared with you. All right, so, as I said again, don't take my word for it. American Journal of Lifestyle Medicine sounds way more official Now. I know I get asked this all the time and, yes, I use supplements, but I use supplements as they're meant to be. They supplemental, they're a supplement. It's something that I add on to all the other good things that I'm already doing, which are more lifestyle orientated. So if you're just simply someone that buys the supplements and hopes that by taking those little pills and tablets and powders, things get better, I hate to burst the bubble, but I think your pocketbook will thank me. Stop buying the stuff. Work on. Think your pocketbook will thank me. Stop buying the stuff. Work on the stuff that's within your control. Then look at supplementation to then enhance and improve. But also act like mortar between the bricks, right? Because as good as our nutrition might be, as good as our lifestyle might be, there still will be cracks and kinks in the armor. That's where supplements can be really, really helpful at reinforcing, supporting as well as helping develop more resiliency in you.

Dai Manuel: 9:41

So let's talk about supplements that can help regulate cortisol. It's important to remember that supplements work best in conjunction with lifestyle changes, number one being ashwagandha. It's an adaptogenic herb and has been shown to lower cortisol levels and help the body manage stress. Study published in the Indian Journal of Psychological Medicine found that Ashwagandha sometimes I always tongue-tripped over that one significantly reduced cortisol levels in chronically stressed adults. Number two omega-3 fatty acids. You've heard me talk about this before. There was an episode from Orlo. I had just an amazing conversation with them about their plant-based, fully sustainable omega-3 fatty acid, which they farm in a very carbon neutral way, which is also very cool. Research from the Journal of Clinical Endocrinology and Metabolism supports the benefits of omega-3 supplementation for stress management.

Dai Manuel: 10:40

I'm a big time user of omega-3s. I use a lot of it. I deal with a chronic autoimmune condition, so keeping the inflammation low is a big deal, and after doing the blood work that Orlo supplied me with, I was able to see how effective their product was compared to others. So does this sound like an Orlo plug? Yeah, hell, yeah, it is, and if you want to save some money on it, they give me a discount code, so I'll include that in the show notes for you as well. Either way, omega-3 fatty acids yes, if you eat fish you're getting some, but to get it in the same quantities of DHA, epa that you need to really see that effect, you want to supplement with it because, trust me, you're not going to be able to eat enough fish. Okay, now number three, and this is a new one to me. I think it's been in some of the other products as just an additional product.

Dai Manuel: 11:28

In the stress management products you will probably come across various adrenal products, products that are there to help support stress and our response to stress. Ashwagandha is always in those products. Sometimes they have omega fatty acids in it, but they also have this ingredient, phosphatidylserine. How do you practice that? More Phosphatidylserine? I think that was pretty good. My friends out there, if you know how to pronounce that correctly, send me the proper pronunciation.

Dai Manuel: 11:58

This compound can help reduce cortisol levels after exercise while also improving mood. Studying the Journal of the International Society of Sports Nutrition found that supplementing with it reduced cortisol responses to physical stresses. Now it's also found naturally in foods like soybeans, white beans, egg yolks and liver. It's also available as a dietary supplement and capsule and tablet form on its own, but to use it, follow the dosage instructions on the packaging. But also, I would suggest consulting with a healthcare professional for personalized advice, because, again, everything I'm sharing, I'm just sharing what I've experienced, what I've learned. Believe me, talking to a healthcare professional, like your doctor or GP or your naturopath, or, like me, I work with a functional medicine practitioner, coppin Health, hey Spencer, they guide me very, very well. But that's why I work with them. I trust them. They know what they're doing, they know what they're talking about. They're also up to date with all the newest trends and research. So do your due diligence before you do anything.

Dai Manuel: 13:03

And number four, this last one's a beauty because it's not only great for stress, it's also good for sleep, muscle recovery, et cetera, metabolic health. But it's magnesium, okay, it is literally crucial in regulating the body's stress response. A study from the Journal of American College of Nutrition found that magnesium supplementation helped reduce cortisol levels in individuals with stress-related symptoms, those ones that are just constantly recurring. And we were able to see, by just supplementing with a little bit of magnesium every day, they saw those symptoms improve drastically. So remember, supplements are not a replacement for healthy lifestyle habits, but they can be helpful addition to your stress management toolkit.

Dai Manuel: 13:46

Let's get personal for a little minute here. I remember when I first realized the importance of managing quarters I was highly stressed out at the time was not sleeping well. I mean, I was lucky if I was getting five hours at night. But of the five hours, how much of that was quality? Not very much, because my HRV was tanking and also I just had this overwhelming feeling of being burnt out. Some of the signs of your burnt out. Let's just say you've got a job or a career or a project or something that you're absolutely passionate about. All of a sudden you stop loving it. All of a sudden you're like I don't want to do that or oh my God. That's usually a sign that there's something going on and you may be a few degrees away from full on burnout, when the things that you love that used to bring you a lot of joy in life all of a sudden start to become mature and heavy, start to look at what's going on internally because there might be something off.

Dai Manuel: 14:39

But by incorporating mindfulness, improving sleep hygiene, getting outside for walks regularly Notice I said outside, not on a treadmill, not that I'm here to poo-poo on treadmills. I think treadmills are great great those that know me. My original company I was a co-founder of sold a lot of fitness equipment in this country. I'm a big believer in equipment, but I don't want that to get in the way of people being their healthiest, plus getting outside in the fresh air man good for our health but also using supplements like ashwagandha and omega-3s. All that improved my overall well-being drastically. Now, it didn't happen overnight, but within a matter of weeks I noticed significant changes.

Dai Manuel: 15:24

One listener shared how they started practicing yoga and mindfulness meditation and how that completely changed their stress and overall health. More importantly, it just affected their energy. They started to wake up with more energy, feeling more motivated to actually do the things that required energy of them. And this is the crazy part Sometimes you got to spend energy to get energy. Have you ever gone for a workout and then left that gym feeling better than you were when you got there, maybe feeling more energetic, more focused, more alive, like you can do something else? Gone for a workout and then left that gym feeling better than you were when you got there, maybe feeling more energetic, more focused, more alive, like you can do something else, well, that's a sign of you doing something great for yourself and how it kicks our energy into a whole different level and there's certain things that we can do from a self-care perspective that has that positive effect. This is just one of those things. We want to start to improve on the stress, decrease our perceived stress Not all of it. You need some stress people, but it's that chronic stuff that's constantly bringing us down and preventing us from doing the things that we know by doing actually helps make life better.

Dai Manuel: 16:28

These stories highlight the power of taking control of our health. Here are a few daily habits you can adopt to start regulating cortisol a little bit more effectively. Incorporate stress-reducing activities into your routine. Take breaks during work. Practice deep breathing exercises. Spend some more time doing the things you love. Second to that mindfulness and relaxation techniques. These are simple. They're accessible. They don't cost anything.

Dai Manuel: 16:59

Mindfulness and relaxation techniques are powerful. Whether it's meditation, tai Chi, maybe just going for a walk outside. These practices can significantly reduce stress and start to balance and harmonize your cortisol levels. The American Mindfulness Research Association has found that mindfulness practices are highly effective. These are just a few things. There are a few things that don't take a lot of energy to go out and do, but what it can pay you back as far as dividends is immense. I mean, it's life-changing. So what's holding you back? Just start doing it right. Get out there for a walk. Download the Insight Timer app. It's free and they got so many different types of meditations and breath work techniques there's really no excuse it.

Dai Manuel: 17:43

One of my favorite things to do is go sit in the sun early morning on my early morning walk, pull up Insight Timer, I find a five to 10 minute meditation or a guided mindfulness meditation and I just do it. I just get it done Sitting in the sun, breathing in the fresh air, listening to the waves. It's awesome and I feel so good the whole rest of the day. So my invitation to you give it a try and tell me what you think. All right, you can shoot me a message. I've got that new function in the show notes. You go there, you click that button that says text me. You can shoot me a message. Let me know how it goes for you. I'd love to hear or connect with me on Instagram or the other social platforms I'm on Now.

Dai Manuel: 18:19

I did have one person ask me how can I tell if my cortisol levels are too high? Well, symptoms of a high cortisol include feeling tired, yet feeling wired. You feel tired but at the same time you can't get to sleep. You got trouble sleeping. Maybe there's been some unexplainable weight gain. It's like you're not eating any more than you were, you're not moving any less than you were before, but you're gaining weight around the midriff, but especially around the abdomen, as well as anxiety, or maybe you're finding yourself more irritable. These are all signs that could lead to this imbalance or lack of harmony with cortisol levels. So if you're experiencing any of these, do consult with a healthcare professional it's a great idea. Or see your naturopath and ask for a hormone profile or some blood work just to find out where you're at, because once you know where you're at, you can start to make measurable changes. That's all for today's episode my 2% Collective changes. That's all for today's episode my 2% collective Warriors.

Dai Manuel: 19:17

Remember regulating cortisol is crucial for our overall health and well-being. By managing stress, improving sleep hygiene, staying active and considering the right supplementation, we can keep our cortisol levels in check and start thriving more. Before we go, I'd like to hear your feedback, your stories, any suggestions you have you know what strategies have worked for you in managing stress, maybe even your cortisol levels. Connect with me on Instagram, facebook, tiktok all those usual places to stay up to date and to join in the conversation. And if you enjoy the podcast, a review and subscription would mean the world to me. Thank you for being a part of this journey. Keep pushing your limits, stay positive and aim to improve by just 2% every day. I'm Diamond Wall and you've been listening to the 2% Solution. Let's keep thriving together.