The Cord team has been popularizing the dangers of cortisol a few years ago, and today's article will upgrade your cognition.
As a hormone secreted by the adrenal cortex, cortisol has a regulatory role in many physiological processes.
Cortisol rises when stress increases, which increases nutrient breakdown and fat synthesis to help the body cope with stressful conditions.
Most of the "stress fat" and "stubborn fat in the waist and abdomen" that many people understand are caused by high cortisol.
But with the spread of the Internet, many readers always feel that "cortisol is terrible" and "it can't be raised at all".
In fact, there are certain times when cortisol rises to help with recovery. What we need to control is: chronic cortisol elevation, or high cortisol at certain times.
Blindly lowering cortisol can easily cause a stronger rebound and cause problems such as chronic fatigue.
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When is cortisol the "good guys"?
1. Sudden stress state
Pay attention to sudden + stress, both are indispensable.
For example, in times of injury, surgery, serious illness, or severe psychological stress, elevated cortisol helps maintain essential physiological functions.
Cortisol raises blood sugar levels, ensuring that organs like the brain have the energy to respond to emergencies.
1、激活能量储备，帮助适应压力（《Endocrine Reviews》）。
2、调节血管反应性，维持血压稳定（《Hypertension》）。
2. Acute inflammation of the body
突然遭受伤病、或突然强度运动，这时皮质醇会抗炎（《Journal of Endocrinology》）。
In these cases, the appearance of "cortisol anxiety" and blindly anti-cortisol will weaken the ability to resist stress and recover from inflammation.
What state of cortisol is the "bad guy"?
This is the point, the cortisol that must meet the specific situation for us to have regulatory value.
1. After exercise
The Soo team again and again: no nutritional supplementation after exercise is equal to xx!!
《Journal of Sports Science and Medicine》的研究：
One group consumed carbs and protein immediately after exercise, and the other group supplemented a few hours later.
The results showed that the immediate supplementation group had a significant decrease in cortisol within 1 hour, which was of great value for recovery and fat control!
Therefore, when you finish exercising, remember to supplement your nutrition as soon as possible.
It has nothing to do with your muscle gain, weight loss, or health - this supplement is only for "sports"!
Supplementing after exercise will not gain weight, but will make you maintain the state of fat breakdown for a longer time!
Recommendation: If you are a systematically trained athlete, it is generally recommended to consume 5-7 grams of EAA (essential amino acids) + 1.0-1.2 grams / kg of body weight of carbohydrates + 20-30 grams of protein.
If you are an ordinary athlete, 5 grams of EAA (essential amino acids) + 10-30 grams of glucose + 20 grams of protein are also acceptable.
If you sweat a lot, you can also supplement electrolytes, water-soluble vitamins, etc.
Of course, you can also choose foods such as bread – but remember that glucose is the carbs that muscles love the most.
2. High-intensity exercise
Many young athletes will always be constantly PUA themselves in preparation for sports.
For example, constantly impacting the weight, constantly pursuing greater intensity, and constantly extending the exercise time.
This looks cool, but it's actually not very necessary.
Cortisol acts as a stress hormone, and if you stress your adrenal glands again and again during exercise, you will secrete excess cortisol.
Lactate-induced training, whole-body training, triosis, and even simple "sweating" training are all commendable.
Rather than anti-intellectual self-PUA, link fitness "thoroughness" to willpower/success. (The above recommendations do not include players and athletes)
If you don't even know how to arrange a fitness plan, it's best to find a team to get a plan for reference, such as "Leg Push and Pull", "Upper and Lower Limb Differentiation", etc.
3. Long-term chronic stress
For example: frequent late nights, long-term work pressure, family pressure, or other forms of persistent stress, characterized by "persistent", "affecting all aspects", and "unable to get rid of".
If staying up late just for fun, in the eyes of the Cord team, this is tantamount to a slow death.
Chronic cortisol release is maintained for a long time, and eventually "chronic hypercortisol" is formed.
In other words, your baseline cortisol level is higher than that of the average person, and then it will cause problems, such as stubborn obesity, visceral fat, etc.
Note that Team Cord is here to remind you that this chronic stress is not necessarily "something you feel obviously".
It is likely to be accompanied by all sorts of trifles, which have been talked about many times in the readership.
Take a typical example of life:
According to a survey by the University of Cambridge, women are nearly twice as likely to suffer from anxiety disorders as men worldwide.
According to the National Institutes of Mental Health, women are 60% more likely to suffer from anxiety disorders than men.
In traditional families, women may be more responsible for raising children, but many women are unable to leave work, and intersecting chores will continue to increase cortisol.
However, there is no way to get rid of it, which eventually leads to emotional out-of-control, chronic fatigue, and metabolic diseases (for example, women are several times more likely to suffer from IBS intestinal stress than men).
The screenshot is from "Maimai" and "Ping An Good Doctor".
As a male compatriot, you should understand that the family or children are not the woman's alone (despising widowed parenting), and it is the male compatriot who should bear or share the burden, which is conducive to the woman's body and mind.
Of course, male compatriots also have their own sources of stress.
For example, the rope team, family parenting, team management, socialization, and learning will also intersect, which will make the stress hormone explode.
《Clinical Endocrinology》表明：长期应激和高皮质醇会造成男性睾酮下降20%-30%！
Team Cord's progress in recent months:
1. Become a R&D & shareholder of a Korean brand
2. Nutrition trainers of many foreign brands
3. Joint research and development by Beijing Institute of Nutrition Source
It's a pity that the Cable team can't give you a definite solution, only to share the possibilities with you.
1. Cross-exercise: (people who do not exercise) moderate participation in training can reduce cortisol levels.
2. Stress management techniques: Relaxation techniques such as meditation, deep breathing, and yoga can reduce stress and cortisol.
3. Find a way to get a good night's sleep: Make sure you get enough quality sleep every night.
4. Healthy diet: A comprehensive diet of whole grains, vegetables, fruits and high-quality protein inhibits the chronic increase of cortisol.
5. Nutrients: Rhodiola (anti-fatigue), ashwagandha (temporary anti-cortisol), tryptophan (to improve sleep stress), zinc and magnesium (testosterone), etc.
6. Eat some spicy food occasionally: The pain caused by spicy food and the subsequent release of endorphins can indirectly stimulate the release of dopamine, resulting in a feeling of "refreshing and dripping".
7. Pay attention to the Cable Team: The Cable Team will continue to share health knowledge and give health/weight loss/nutrition lectures, after all, the Cable Team hopes to let 1 million Chinese learn to "balance life".
8. If you are not sure not to form a family and have children: This article may not be so positive, but I hope you will think twice, after all, many things in the world are unsolvable.
The ultimate goal of the Rope team is to let 1 million Chinese learn to "balance their lives"!
The team will continue to hold free lectures on "how to reduce stress" and "how to increase androgens", if you want to join the team readership, get free materials.