Cortisol

Bagua

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Staff member
Cortisol is a stress hormone produced by the adrenal glands, that when produced in excess, reduces muscle mass and aids in depositing body fat. In this article, you will learn what are bodybuilding's top cortisol reducing strategies so that you can protect your lean mass during periods of intense bodybuilding training.

1. Take Your Vitamin C
In my opinion, Vitamin C is the most cost effective cortisol reducing supplement by far. Research indicates that when consumed in dosages of 1 gram (1000mg), 3 times a day, cortisol levels are reduced. Therefore, I take it at my three main meals: breakfast, lunch and dinner, which are my Meals 1, 3, and 5 respectively. I like to use Higher Power's Vitamin C capsules.

2. Take Glutamine
Glutamine is the most abundant amino acid in muscle cells and it is fantastic at preserving muscle through a reduction in cortisol levels. In addition, it offers other properties such as an increase in muscle cell volume, increased protein synthesis, enhanced immune function, and increased glycogen replenishment after a workout. I take 5 grams upon awakening, 5 before and after workout and 5 before going to bed.. Very cost effective for all it does.

(Note: Teenage bodybuilders don't really have a need for this supplement but it will not harm them if they use it. I simply feel that with the hormonal environment that teens have, they are better off spending their money on basic bodybuilding supplements.)

3. Reduce Stress
You must make an effort to reduce stress in your life. Plan things ahead of time and use your time as wisely as possible. These items help with stress reduction as when things are planned they tend to run more smoothly. Emotional stress prompts the adrenal glands to start producing cortisol thus making your bodybuilding goals harder to reach. Therefore, learning to lead a stress reduced life is of paramount importance.

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4. Don't Train Over 1 Hour With Weights
After 1 hour of intense weight training, your testosterone levels begin to drop and your cortisol levels begin to rise! Not a good combination. Therefore, stay focused, and keep the workout moving along. You can always talk to the fellow gym members before or after the workout.

More Info

5. Do Not Overdo Cardiovascular Exercise
I have seen people do hours and hours of cardio per day with little to no results. These people find that anything they eat seems to turn into fat. The reason for this is because too much cardiovascular or aerobic exercise increases cortisol levels and as you know by now, cortisol loves to eat muscle and deposit body fat. Therefore, adhere to the guidelines specified in The Basics of Aerobics for Fat Loss article.

More Info

6. Get 8 Hours of Sleep Each Night
Research indicates that in order to function properly, most of us need 8 hours and 15 minutes of uninterrupted sleep. Unfortunately due to very hectic schedules, this is not often the case. My recommendation is to try to get 7 hours each night and make up the lost sleep in either a nap or during the weekend. Lack of sleep greatly increases cortisol production thus hindering your bodybuilding progress. Therefore, it is imperative that you ensure a good night sleep.
 
All very good advice thx...need to get more glutamine....only issue with Vit C is that it is notorious for driving up hemoglobin.


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Cortisol is a stress hormone produced by the adrenal glands, that when produced in excess, reduces muscle mass and aids in depositing body fat. In this article, you will learn what are bodybuilding's top cortisol reducing strategies so that you can protect your lean mass during periods of intense bodybuilding training.

1. Take Your Vitamin C
In my opinion, Vitamin C is the most cost effective cortisol reducing supplement by far. Research indicates that when consumed in dosages of 1 gram (1000mg), 3 times a day, cortisol levels are reduced. Therefore, I take it at my three main meals: breakfast, lunch and dinner, which are my Meals 1, 3, and 5 respectively. I like to use Higher Power's Vitamin C capsules.

2. Take Glutamine
Glutamine is the most abundant amino acid in muscle cells and it is fantastic at preserving muscle through a reduction in cortisol levels. In addition, it offers other properties such as an increase in muscle cell volume, increased protein synthesis, enhanced immune function, and increased glycogen replenishment after a workout. I take 5 grams upon awakening, 5 before and after workout and 5 before going to bed.. Very cost effective for all it does.

(Note: Teenage bodybuilders don't really have a need for this supplement but it will not harm them if they use it. I simply feel that with the hormonal environment that teens have, they are better off spending their money on basic bodybuilding supplements.)

3. Reduce Stress
You must make an effort to reduce stress in your life. Plan things ahead of time and use your time as wisely as possible. These items help with stress reduction as when things are planned they tend to run more smoothly. Emotional stress prompts the adrenal glands to start producing cortisol thus making your bodybuilding goals harder to reach. Therefore, learning to lead a stress reduced life is of paramount importance.

More Info

4. Don't Train Over 1 Hour With Weights
After 1 hour of intense weight training, your testosterone levels begin to drop and your cortisol levels begin to rise! Not a good combination. Therefore, stay focused, and keep the workout moving along. You can always talk to the fellow gym members before or after the workout.

More Info

5. Do Not Overdo Cardiovascular Exercise
I have seen people do hours and hours of cardio per day with little to no results. These people find that anything they eat seems to turn into fat. The reason for this is because too much cardiovascular or aerobic exercise increases cortisol levels and as you know by now, cortisol loves to eat muscle and deposit body fat. Therefore, adhere to the guidelines specified in The Basics of Aerobics for Fat Loss article.

More Info

6. Get 8 Hours of Sleep Each Night
Research indicates that in order to function properly, most of us need 8 hours and 15 minutes of uninterrupted sleep. Unfortunately due to very hectic schedules, this is not often the case. My recommendation is to try to get 7 hours each night and make up the lost sleep in either a nap or during the weekend. Lack of sleep greatly increases cortisol production thus hindering your bodybuilding progress. Therefore, it is imperative that you ensure a good night sleep.
I have never used glutamine. It's benefits seem to seem to be substantial. Going to give it a try as it is very inexpensive. Have also let my intake of vitamin C go unchecked, going to start taking C again as well to see if it has positive events.
 
Thank you for that 🙏 will definitely try vitamin C and glutamine. Never knew it could help in reducing cortisol level, also if someone suffers from anxiety would his cortisol level always be abnormal ?
 
counterbalancing ... while I am begging cortisol up .... during sex cortisol down ... balanced life style ...lol

Maybe if you pop 1000mg of vit C and take 5gr of glutamine 1hr before begging your cortisol will stay down 😂😂 optimal results lol
 
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I heard that chloroform might help too if you wanna make sure she Nevers says no 🤷‍♂️ It just depends on how far you wanna take it lolll
 
This is a great thread as cortisol is not often thought about but its sorta a mother ship of hormones.

Little tip for you guys.
Ps 100 200mg to 300 mg will block cortisol and lower it great for pre workout so you can put the extra work in and not have the high catabolic cortisol ruin your gains.

Second is holy basil works by lowering cortisol. These 2 products are specially for lowering and are alos the 2 biggest products to use to fix adrenal fatigue.
Lots of times cortisol can become outa whack so your high and lows can be set on a different tracks as cortisol follows your circadian rhythm.

You can use( ace) for raising cortisol for lows and ps 100 and holy basil to lower.of coures to do things properly in this case youd do a cortisol saliva test

Other then that l tyrosine is great for over worked adrenals and stress and as cortisol raises it puts your body through stress you deplete dompamine , and norepinephrine this puts stress on other hormons, so l tyrosine is a great addition to heavy workouts.
 
This is a great thread as cortisol is not often thought about but its sorta a mother ship of hormones.

Little tip for you guys.
Ps 100 200mg to 300 mg will block cortisol and lower it great for pre workout so you can put the extra work in and not have the high catabolic cortisol ruin your gains.

Second is holy basil works by lowering cortisol. These 2 products are specially for lowering and are alos the 2 biggest products to use to fix adrenal fatigue.
Lots of times cortisol can become outa whack so your high and lows can be set on a different tracks as cortisol follows your circadian rhythm.

You can use( ace) for raising cortisol for lows and ps 100 and holy basil to lower.of coures to do things properly in this case youd do a cortisol saliva test

Other then that l tyrosine is great for over worked adrenals and stress and as cortisol raises it puts your body through stress you deplete dompamine , and norepinephrine this puts stress on other hormons, so l tyrosine is a great addition to heavy workouts.
I had adrenal fatigue 2 years ago and had to stop training and working night shift as I’ve pushed it to the point where I wasn’t even able to function properly. My coach said it was that and told me nothing about the supplementation to fix it except ‘fix your sleep schedule’ which he was right but I wasn’t able to do it at that time. I wanted to compete so bad that I’ve pushed myself wayyy too hard and stopped everything. I wish I knew about the supplementation at that time.
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Thanks for that but I’ve ordered 1000mg vit C pills and Glutamine yesterday, do you think it’s enough ? Never heard about Ps 100 what is it ?
 
I had adrenal fatigue 2 years ago and had to stop training and working night shift as I’ve pushed it to the point where I wasn’t even able to function properly. My coach said it was that and told me nothing about the supplementation to fix it except ‘fix your sleep schedule’ which he was right but I wasn’t able to do it at that time. I wanted to compete so bad that I’ve pushed myself wayyy too hard and stopped everything. I wish I knew about the supplementation at that time.
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Thanks for that but I’ve ordered 1000mg vit C pills and Glutamine yesterday, do you think it’s enough ? Never heard about Ps 100 what is it ?
Cortisol saliva test will tell you your highs and lows, once you find your highs you can take holy baail or ps 100 to lower the highs and correct the lows. Lots and lots of research and proven facys with thise 2 products.

In some cases you will need to rasie the lows , wirh ace or hc this takes some time to figure out. Bur knowing how is more then have the battle

It's not recommend to treat cortisol without knowimg if your high or low the symptoms can sometimes be the same.

In a perfect world your cortisol is highest in morning amd lowest at nights, night shift screws with circadian rhythm and throws it off so sometimes can go in reverse.
 
I had adrenal fatigue 2 years ago and had to stop training and working night shift as I’ve pushed it to the point where I wasn’t even able to function properly. My coach said it was that and told me nothing about the supplementation to fix it except ‘fix your sleep schedule’ which he was right but I wasn’t able to do it at that time. I wanted to compete so bad that I’ve pushed myself wayyy too hard and stopped everything. I wish I knew about the supplementation at that time.
-
Thanks for that but I’ve ordered 1000mg vit C pills and Glutamine yesterday, do you think it’s enough ? Never heard about Ps 100 what is it ?
Vitamin c is not enough. Also its hard to diagnose when theres no labs. You cant treat something if you dont know what ur treating.

You also cant pull blood work because blood work shows unbound and boind cortisol so it doesn't paint the picture, theres proper stepes to follow for a cortisol saliva test. Its virtually the best way.
 
Ok thank you man, I’ve made the assumption that because I have an anxiety disorder my cortisol levels would always be too high hence why I’ve ordered glutamine and vit c. It’s a bit complicated for me, Sorry if this sound stupid but is it possible to buy a kit to make my saliva test at home ? It’s something that really bothers me and I would love to learn enough about it and be able to treat it myself if I have to
 
Ok thank you man, I’ve made the assumption that because I have an anxiety disorder my cortisol levels would always be too high hence why I’ve ordered glutamine and vit c. It’s a bit complicated for me, Sorry if this sound stupid but is it possible to buy a kit to make my saliva test at home ? It’s something that really bothers me and I would love to learn enough about it and be able to treat it myself if I have to
No you'd need to get a kit from your doc or online zrt labs makes the best kit, theres special important instructions though, example the day of your test you need to be free from any adaptions like ashwagandha/holy basik/ ps 100 mushroom root etc all things that effect stress needs to not take that for 2 weeks leading up to the test. Also no caffine the day of test, Caffeine raises cortisol by 20ish% so it will throw odf your test.
I dont wanna derail the cortisol page but if you have cortisol problems and anxiety then you most likely have thyroid issues that needs addressed. Ft4 ft3 rt3 tsh tpo tgab are all things you should check out as well as magnesium and b 12.

There are some things that can help for anxiety like taurine and l tyrosine, but we wanna gwt to the root cause not just put a band aid on something.
 
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