Cortisol - A lot more than a "stress hormone."

Why is Cortisol Needed in the Body?

• Stress Response. It is central to the body's fight-or-flight response, preparing it to face or flee from perceived threats by increasing glucose availability, enhancing the brain's use of glucose, and improving the availability of substances that repair tissues.
• Metabolic regulation. Cortisol helps regulate metabolism by facilitating gluconeogenesis, the process of generating glucose from non-carbohydrate substrates. This ensures a steady supply of energy to the body, especially during times of stress.
• Immune modulation. This serves serves an immunosuppressive function by limiting inflammation and immune responses, thus preventing overreactions that could lead to autoimmune diseases.
• Blood pressure regulation. Cortisol supports maintaining blood pressure by increasing the sensitivity of blood vessels to norepinephrine and epinephrine, aiding in the maintenance of vascular tone.

How is Cortisol Produced?

• CRH Release. It begins in the hypothalamus, which secretes corticotropin-releasing hormone (CRH) in response to perceived stress.
• ACTH Secretion. CRH stimulates the anterior pituitary gland to release adrenocorticotropic hormone (ACTH).
• Cortisol Synthesis. ACTH travels through the bloodstream to the adrenal glands, prompting the synthesis and release of cortisol.

Role in Body Functioning

• Energy Management. By facilitating gluconeogenesis and the breakdown of fats and proteins, cortisol ensures the body has enough energy during prolonged stress or fasting. This does not mean, by any stretch of the imagination, that there has to be a tremendous negative stressor present for such a situation. Cortisol is equally important, for example, when it comes to physical workouts (especially if one wants to reduce fat).
• Stress Management. Cortisol's ability to increase blood sugar and brain glucose use makes it vital in managing stress effectively, ensuring that the body can react swiftly to challenges. In the simplest terms, it prepares us physically for effort.
• Anti-inflammatory Effects. Its anti-inflammatory actions are critical in preventing the immune system from causing damage to the body during stress or illness.
• Psychological Well-being: Cortisol influences mood, motivation, and fear, playing a role in psychological stress responses and emotional stability.

Key ideas

The Physiology of Exercise and Cortisol 

Cardio Training and Cortisol Dynamics

• Acute responses. Acutely, cardio exercises, especially long-duration or high-intensity sessions, lead to an elevation in cortisol levels. This response is a normal part of the body's adaptation to stress, aiding energy metabolism and exerting anti-inflammatory effects post-exercise. The degree of cortisol elevation can vary based on the intensity, duration, and an individual's fitness level.
• Chronic Effects. Chronically, however, cardio training that is overly intense or excessively long without adequate rest or recovery periods can lead to sustained high levels of cortisol. Such a scenario might emerge without a balanced training regimen that includes resistance training. This sustained elevation can have several implications.
• Protein Catabolism. Excessively high cortisol levels over time can lead to muscle breakdown (catabolism), as the hormone facilitates using amino acids for gluconeogenesis. This can hinder muscle repair and growth, potentially leading to muscle loss, mainly if resistance training is not employed to counteract these effects.
• Suppressed Immune Function. Chronically elevated cortisol can suppress the immune system, making an individual more susceptible to infections and illnesses.
• Impaired Recovery and Overtraining. High cortisol levels can interfere with recovery processes, contributing to the risk of overtraining syndrome, characterized by fatigue, decreased performance, mood disturbances, and increased injury risk.

The Role of Resistance Training

Scientific Perspective

• Misconception: Cortisol is Always Harmful. Many people equate cortisol solely with stress and adverse health outcomes, failing to recognize its essential functions in the body. While chronic high levels of cortisol are indeed linked to various health issues, cortisol is vital for many bodily processes, including metabolism regulation, immune response modulation, and helping the body respond to stress.
• Misconception: Cortisol Only Increases with Negative Stress. It's a common belief that only unpleasant or harmful stressors elevate cortisol levels. However, cortisol can also rise in response to positive stress, such as physical exercise or excitement. The increase is part of the body's way of mobilizing energy and preparing for challenges, regardless of their nature.
• Misconception: High Cortisol is the Main Cause of Weight Gain. While cortisol can influence appetite and fat distribution, claiming it as the primary cause oversimplifies the complexities of obesity, which involves genetics, diet, physical activity, and other hormonal factors.

Why It's Wrong to Claim Superficially that "Cortisol is Bad"

• Regulating metabolism. It ensures glucose is readily available for energy during fasting or stress.
• Reducing inflammation. Cortisol has potent anti-inflammatory effects crucial in managing acute and chronic inflammation.
• It supports the stress response. It helps the body endure and adapt to stress, be it physical or psychological.

• Fatigue and weakness. Cortisol helps kickstart the day by mobilizing energy; without it, one may feel unusually tired or weak.
• Impaired stress response: Low morning cortisol may affect the body's ability to respond to daily stressors efficiently.
• Hypoglycemia. Cortisol regulates blood sugar; insufficient levels can lead to low blood sugar in the morning.

The Importance of Declining Cortisol Levels Over the Day

Pharmacological Interventions

• Glucocorticoid Receptor Antagonists (e.g., Mifepristone). These drugs can block the effects of cortisol on its receptors, mitigating symptoms of excess cortisol.
• Adrenolytic Agents (e.g., Mitotane). Used particularly in c cases of adrenal tumors, these drugs can reduce cortisol production by directly affecting the adrenal glands.
• Steroidogenesis Inhibitors (e.g., Ketoconazole, Metyrapone). These medications inhibit enzymes involved in cortisol synthesis, thereby reducing cortisol levels. While practical, ketoconazole is used with caution due to potential liver toxicity.
• Neuromodulatory Medications. In some instances, drugs affecting neurotransmitter systems (e.g., SSRIs for depression) may indirectly influence cortisol levels by alleviating stress or depression, which can be linked to cortisol dysregulation.

Non-pharmacological Strategies

Stress Management Techniques

• Mindfulness and Meditation. Regular mindfulness practices, including meditation, have been shown to lower cortisol levels by reducing perceived stress. Mewing Yoga overlaps to an extent with this category.
• Clssic Yoga and Tai Chi. These practices combine physical postures, breathing exercises, and meditation to reduce stress and cortisol.
• Cognitive-Behavioral Therapy (CBT): CBT and other forms of psychotherapy can effectively reduce stress, anxiety, and depression, thereby potentially lowering cortisol levels. Many of our trainers have degrees in psychology and have specialized in CBT.

Lifestyle and Dietary Adjustments

• Regular Physical Activity. Moderate exercise can help regulate cortisol levels, but avoiding overtraining is essential, as intense and prolonged exercise can elevate cortisol.
• Adequate Sleep. Ensuring sufficient quality sleep is crucial, as poor sleep can increase cortisol levels. Practices improving sleep hygiene can be beneficial.
• Balanced Diet. A diet rich in whole foods, emphasizing fruits, vegetables, whole grains, and omega-3 fatty acids, may help modulate cortisol. Limiting high-sugar and high-fat foods is advisable, as these can elevate cortisol. That has been one of the cornerstones of the Everyoung Health Method.
• Hydration. Adequate water intake is essential for overall health and may help manage cortisol levels.

Conclusion