Cortisol

Water lowers cortisol

It does not matter if sport recreational, professional, for fitness or bodybuilding. If your body-water level is lower, your cortisol level is higher. Conversely, if you are properly hydrated, your cortisol level is lower. That was discovered by sports scientists at the University of Connecticut, who did tests with endurance athletes, the study appeared in the International Journal of Sports Medicine.

The relationship between cortisol and testosterone, according to sports scientists, is a measure of the ease by which the body breaks down muscle tissue during exercise. The more cortisol you create, the easier you lose muscle tissue. Testosterone works the other way around. Ensure that your fluid levels during exercise are up to standard, it helps you retain muscle mass, the researchers conclude.

“Exercise intensity powerfully influences testosterone, cortisol, and testosterone : cortisol ratio (T : C) responses to endurance exercise. Hydration state may also modulate these hormones, and therefore may alter the anabolic/catabolic balance in response to endurance exercise and training.”

In physiology, body water is the water content of a human body that is contained in the tissues, the blood, the bones and elsewhere. This water makes up a significant fraction of the human body, both by weight and by volume. Ensuring the right amount of body water is part of fluid balance, an aspect of homeostasis.

The application of Cortisol in weight management

Cortisol has become a ‘prime’ hormone of fascination, discussion and confusion within the consumer and fitness industry, due to misleading television commercials and advertisements.

It is a steroid (compound based from a steroid nucleus) hormone that is produced in the cortex of the adrenal glands located on top of each kidney. Fasting, food intake, exercising, awakening, and psychosocial stressors cause the body to release cortisol. Cortisol is released in a highly irregular manner with peak secretion in the early morning, which then tapers out in the late afternoon and evening. Energy regulation and mobilization are two critical functions of cortisol. Cortisol regulates energy by selecting the right type and amount of substrate (carbohydrate, fat or protein) that is needed by the body to meet the physiological demands that is placed upon it. Cortisol mobilizes energy by tapping into the body’s fat stores and moving it from one location to another, or delivering it to hungry tissues such as working muscle. Under stressful conditions, cortisol can provide the body with protein for energy production through gluconeogenesis, the process of converting amino acids into useable carbohydrate (glucose) in the liver. Additionally, it can move fat from storage depots and relocate it to fat cell deposits deep in the abdomen. Cortisol also aids adipocytes (baby fat cells) to grow up into mature fat cells. Finally, cortisol may act as an anti-inflammatory agent, suppressing the immune system during times of physical and psychological stress. Cortisol directly effects fat storage and weight gain in stressed individuals.

Anti-Catabolic Effects Of Anabolic Steroids

Many athletes have said that anabolic steroids help them train harder and recover faster. They also said that they had difficulty making progress (or even holding onto the gains) when they were off the drugs. Anabolic steroids may have an anti-catabolic effect. This means that the drugs may prevent muscle catabolism that often accompanies intense exercise training. Presently, this hypothesis has not been fully proven.

Anabolic steroids may block the effects of hormones such as cortisol involved in tissue breakdown during and after exercise. Anabolic steroids may prevent tissue from breaking down following of an intense work-out. This would speed recovery. Cortisol and related hormones, secreted by the adrenal cortex, also has receptor sites within skeletal muscle cells. Cortisol causes protein breakdown and is secreted during exercise to enhance the use of proteins for fuel and to suppress inflammation that accompanies tissue injury.

Anabolic steroids may block the binding of cortisol to its receptor sites, which would prevent muscle breakdown and enhances recovery. While this is beneficial while the athlete is taking the drug, the effect backfires when he stops taking it. Hormonal adaptations occur in response to the abnormal amount of male hormone present in the athlete's body. Cortisol receptor sites and cortisol secretion from the adrenal cortex increase.

Anabolic steroid use decreases testosterone secretion. People who stop taking steroids are also hampered with less male hormone than usual during the "off" periods. The catabolic effects of cortisol are enhanced when the athlete stops taking the drugs and strength and muscle size are lost at a rapid rate. PCT

What Causes Excess Cortisol?

Any type of stress that occurs to the body signals the nervous system to relay this to the hypothalamus. The hypothalamus then responds by initiating the stress hormone cascade, starting with corticotrophin-releasing hormone (CRH), followed by adrenocorticotropic hormone (ACTH) release, and finally glucocorticoid production. Stress to the human body can include trauma, anxiety, infections, surgery, and even resistance training and aerobics. Recent research has shown that elevated cortisol levels increased protein breakdown by 5-20 percent. Even mild elevations in blood cortisol can increase blood glucose concentration and protein catabolism (muscle breakdown) within a few hours in healthy individuals. Cortisol can also increase body fat levels, especially when it rises dramatically in the body.

Overtraining by athletes may cause higher cortisol levels, potentially leading to hypertension because cortisol causes sodium retention and potassium excretion. Excess cortisol causes insulin resistance by decreasing the rate at which insulin activates the glucose uptake system. Cortisol levels rise as you increase the amount of time devoted to intense exercise. In overtrained individuals, cortisol levels increase while testosterone levels decrease. That is why one measure of overtraining is the testosterone-cortisol ratio. Overtraining is defined as an increase in training volume and/or intensity of exercise leading to a decrease in performance.

The Unhealthy Effects of Cortisol

Cortisol reduces the utilization of amino acids for protein formation in muscle cells. A cortisol excess can lead to a progressive loss of protein, muscle weakness and atrophy, and loss of bone mass through increased calcium excretion and less calcium absorption. The major catabolic effects of cortisol involve facilitating the conversion of protein in muscles and connective tissue into glucose and glycogen (cortisol may increase liver glycogen). This involves both the increased degradation of protein already formed and the decreased synthesis of new protein. Cortisol can also decrease the utilization of glucose by cells through directly inhibiting glucose transport into the cells. A cortisol excess can lead to a decrease in insulin sensitivity and adversely affect tendon health.

Excess cortisol causes a redistribution of body fat to occur through an unknown mechanism. Basically, the extremities lose fat and muscle while the trunk and face become fatter. Several studies have verified that high cortisol levels are directly linked with increased abdominal fat and can even cause binge eating (especially sweets). One study published in Obesity Research Journal clearly showed that men with higher levels of cortisol had greater abdominal fat deposits. Another study published in Psycho-neuroendocrinology suggested that women with high stress levels (which increases cortisol) ate more calories and consumed a greater amount of sweet foods. This study linked high cortisol levels to binge eating in women. The scientists conducting the study concluded that this pattern could adversely impact body weight and health over the long run. Researchers from the University of California, San Francisco, in another study published in Psychosomatic Medicine, stated that central fat distribution is related to greater psychological vulnerability to stress and cortisol reactivity. So, if you want to get lean, especially in the abdominal area, you have to control cortisol levels.

Cortisol inhibits growth hormone levels by stimulating the release of somatostatin, a growth hormone antagonist. It may also reduce IGF-1 expression. IGF-1 is one of the most anabolic agents in the body and is the substance that is responsible for most of the positive effects of growth hormone.

Cortisol has other hormone-modifying effects. It can directly inhibit pituitary gonadotropin and TSH (thyroid-stimulating hormone). By doing so, cortisol can make the target tissues of sex steroids and growth factors resistant to these substances. It may also suppress an enzyme that converts the relatively inactive thyroid hormone T4 into the active form T3 (triiodothyronine). This can decrease the metabolic rate and make it harder to lose body fat. Cortisol seems to play a role in various disease states. It is found in higher levels in diseases ranging from AIDS and multiple sclerosis to Alzheimer’s. Prolonged high levels of cortisol can throw the immune system into chaos and ravage the human body. A growing number of researchers believe that many of the worst, and least understood, diseases will soon be identified as caused by high cortisol, and subsequently treated with cortisol-reducing drugs or supplements.

Supplement companies

Many (supplement) companies make grand claims about the power of their OTC cortisol blockers on weight loss. In some cases, the government has stepped in to put an end to the claims. For example, in 2006, the U.S. Food and Drug Administration (FDA) sent a warning letter to bodybuilding.com regarding unsubstantiated claims made about many of their products, including cortisol blockers.

In 2007, the Federal Trade Commission announced a $12 million settlement with the marketers of CortiSlim and CortiStress over claims that those products cause weight loss. Consumers who purchased these products between August 1, 2003, and May 31, 2006 were given the opportunity to request a refund.

How to combat cortisol?

Y ou can read all over the net that 200 mg of caffeine (one 12 oz mug of coffee) increases blood cortisol levels by 30% in one hour! Cortisol can remain elevated for up to 18 hours in the blood. Which makes clear that you can’t drink gallons of coffee, energy drinks and other caffeinated soda’s. It is a bit more nuanced, for those interested just read this study

Other stressors to avoid are besidecaffeine, stimulating drugs, alcohol, allergenic foods, artificial sweeteners (aspartame), nicotine and partially hydrogenated oils.

First you can reduce excess cortisol, by being clean with your nutrition. One of the most significant stressors to remove is the exposure to high-glycemic-load diets of refined sugars and carbohydrates that create insulin fluctuations and shift the HPA axis toward sympathetic over-activity. A low-glycemic diet balanced in protein, healthy fats, and complex carbohydrates like vegetables, eaten as smaller meals more frequently (5-6 small meals/day), has a positive influence on cortisol and other hormones (see graphic).

One way to reduce cortisol after training is to spike insulin levels after a workout. Insulin actually interferes with cortisol and may enhance cortisol clearance from the body. Spiking insulin levels after a workout (by consuming a high-glycemic index carbohydrate) may help minimize excessive cortisol levels since cortisol levels are elevated significantly after resistance training. After a heavy workout natural bodybuilders take creatine powder dissolved in high sugar lemonade syrup, they drink ¾ liter water after it and the sugar will deliver the creatine to the muscles. Others combine the creatine with a banana and drink water, both methods are efficient and you can think of other ways too.

At the end of this blogpost I added a list of compounds, I found on the net, that can help control cortisol levels like Acetyl-L-carnitine, L-Glutamine, Vitamin C, Zinc etc.

Hard Core

Aminoglutethimide (Cytadren and Orimeten): is an extremely powerful often labeled Aromatase Inhibitor (AI). Similar in an AI capacity to Arimidex (Anastrozole) and Femara (Letrozole) it is actually far more powerful in totality as its AI capabilities are merely part of its total action. Cytadren is also an inhibitor of adrenocortical synthesis, which will dramatically reduce cortisol levels in the body.

Cytadren has also held a bit of popularity in performance enhancing circles, particularly bodybuilding over the years, but it is rarely used in the modern age. Many find Cytadren to be too harsh, and while it can produce tremendous results the drain it can place on the body is often too much. Most bodybuilders will prefer AI’s like Arimidex, but we can make an exception for Cytadren in some high level hardcore circles. The inhibition of cortisol, which is already inhibited by anabolic steroid use, simply reaches a tremendous level. Couple this with a strong anti-estrogenic action and you can begin to see what type of result this could provide.

All cortisol suppressers should be taken two days on two days off, due to the fact that if you take them straight they will increase ACTH levels thereby increasing cortisol levels exactly what you do not want and it could be dangerous. The drugs such as Cytadren or all others should not be used longer than 28 days total so in actuality 14 days when you consider the format of two on two off.

Mostly hardcore bodybuilders combine Aminoglutethimide with other means such as Clenbuterol which reduces cortisol also. Mirtazapine (Remeron, Avanza, Zispin) is an anti-depressant that also lowers cortisol and we all know how inventive bodybuilders are. These means can be very dangerous if you don’t know exactly what you are doing. Cytadren by example was part of Andreas Munzer’s cycle and some blamed the bleeding (hemorrhage) which caused his death on cytadren. That’s why it is probably wise not to experiment with all the products that are mentioned in threads on cortisol reduction.

Supplements that may help control increased cortisol levels secondary to intense exercise.

Phosphatidylserine (PS):This phospholipid, which has been known mainly for its cognitive effects, seems to have cortisol-suppressive properties. Recent research shows that 800 mg Phosphatidylserine given in two divided oral doses helps suppress cortisol secondary to intense weight training. (11) In fact, in this same study, the individuals using PS experienced less muscle soreness as well. Earlier research by Monteleone confirms these results. By decreasing cortisol levels, the testosterone: cortisol ratio can increase possibly relating to anabolic effects. PS seems to only decrease cortisol levels when they are elevated and does not seem to decrease cortisol levels below normal. Decreasing cortisol levels or suppression of cortisol production is not desired in many instances as it may cause adverse effects such as a decrease in reaction time to wounds and healing mechanisms in the body. There are two forms of PS available: a brain cortex derivative and a soy lecithin derivative. The brain cortex PS has been used in most of the studies and shown to be effective.

Acetyl-L-carnitine: This is basically the acetylated ester of L-carnitine. This supplement may help prevent the decline in testosterone that occurs during and after an intense resistance training session. It seems to lessen the response to stress.

L-Glutamine: This is the most abundant free amino acid in muscle tissue. (12) It seems to play a very important role in protein synthesis and is very important to weight-training athletes. Some research suggests that glutamine levels may be a good indicator of overtraining or overreaching. (12) In other words, athletes who were overtrained generally had low levels of glutamine along with high levels of cortisol. One study actually showed that glutamine directly prevents the cortisol-induced degradation of muscle contractile proteins.(13) Some of its positive effects include enhancing protein synthesis; increasing GH levels, which can counteract some of the catabolic effects of cortisol; potent cell-volumizing effects, which can create an anabolic environment in muscle cells; and partially determining the rate of protein turnover in the muscle. An oral glutamine supplement can help athletes prevent some of the symptoms of overtraining. It may also enhance glycogen synthesis through an unknown mechanism. It also helps provide a source of fuel for the small intestine and may enhance anti-inflammatory function. It has been shown to boost immune function. I hope you get the point -Glutamine is a vital nutrient for weight-training athletes.

Vitamin C: This vitamin, mainly known for it’s anti-oxidant properties, may also have some anti-cortisol effects. A study done by Stone entitled “Effects of Vitamin C on Cortisol and the Testosterone: Cortisol Ratio” showed a decrease in cortisol levels in 17 junior elite weight lifters. This study also showed that the individuals taking Vitamin C (an extra gram a day) improved their testosterone:cortisol ratio by over 20%. This type of decrease in cortisol can lead to increased muscle and connective-tissue hypertrophy and enhanced recovery from training. Since Vitamin C also decreases your chances of suffering from a cold or flu infection by 30% (14) and may aid in collagen synthesis, it would be wise to take some extra vitamin C when involved in an intense weight-training program.

Zinc: A mineral that is an essential cofactor in over 300 enzymatic reactions in the body including testosterone synthesis and steroid hormone production. Getting enough zinc may make the difference between making great gains and only making average gains in a weight training program.

Vitamin A: This vitamin, which is often times used for healthy skin function, may also minimize cortisol levels according to Dr. Sapse. He suggested this in an abstract he presented at the 1997 conference on cortisol and anti-cortisols. (8)

Gingko Biloba: This herb is mainly used for its excellent cognitive effects by increasing blood flow and oxygen to the brain, which can lead to greater mental focus and concentration. It may also have additional benefits of decreasing cortisol levels according to an abstract presented at the 1997 conference on cortisol and anti-cortisols. (15) The anti-stress and neuroprotective effects of ginkgo biloba in this study were due to its effect on glucocorticoid biosynthesis. The EGb 761 standardized gingko biloba extract was used in this study and many of the studies showing that it enhances cognition.

DHEA: This natural hormone of the adrenal glands that declines after the age of 30 seems to have some powerful anti-cortisol effects. Many abstracts presented at the 1997 conference on cortisol and anti-cortisols discussed DHEA’s role in decreasing cortisol levels. DHEA is fat soluble so it can cross the blood-brain barrier and have some effects on cognition as well.

Androstenedione: This prohormone is a direct precursor to testosterone, which may explain its anti-cortisol effects since increases in testosterone can blunt elevated cortisol levels secondary to intense weight training. Different metabolites of androstenedione and testosterone, such as 4-androstenediol, 5-androstendiol, and nornadrostenediol, may also exert some anti-cortisol effects. However, more research needs to be done in this area to make this clear!