stress management & resilience
TRANSCRIPT
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THE MISSING LINK TO STRESS
MANAGEMENT & RESILIENCE
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Why Can’t I Hit My Fitness Goals
I eat right, work out, take vitamins…
and STILL have no energy and can’t budge the belly fat!
What is holding me back?
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The Hormone Connection
Over 1/3 of adults are obese
2/3 are overweight
CDC data: Adults >40 are the most unfit with highest obesity rates
It’s no coincidence that this is the age when hormones start to shift and decline…
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Triggering Imbalances Linked to…
Belly fat
Sluggish metabolism
Sugar cravings
Raging appetite
Unexplainedweight gain Fatigue +
burnout
Decreaseddrive
Insomnia
Loss oflean muscle
Higher body fat
Emotional eating Catabolic stress
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Who Benefits from Cortisol Testing
Anyone with:
Weight loss goals: increase lean muscle, reduce body fat, raise metabolic rate, control appetite and cravings
Fitness and performance goals: increase energy, strength, stamina, endurance and competitive drive
Optimal-aging goals: reduce stress to enhance health vitality, appearance, mood, memory, mental clarity, sleep, libido, zest for living!
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Hormones in Synchrony
Hormones are key players in regulating metabolism, blood sugars, energy levels, strength, stamina AND when and where the body stores fat.
When hormone levels dive, symptoms float to the surface.
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Causes of Hormone Imbalance?
Aging: all hormones shift and decline
Chronic Stress: triggers blood sugar/insulin imbalances and weight gain – belly fat in particular
Poor nutrition: causes food cravings, weight gain, insulin resistance, and type II diabetes
Lack of exercise: linked to overeating and obesity, blood sugar imbalances, and loss of lean muscle mass that is replaced by fat
Xenoestrogens: a.k.a. endocrine disruptors that overstimulate/cause imbalances and weight gain!
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The Type C Lifestyle
Stress vs. distress - identical responses from a physiological perspective
The brain registers stress as it always has, but we no longer react with vigorous physical activity (fight or running away)
Body then stores stress response and churns out stress hormones
Now we’re living the Type C lifestyle: chronic stress and constantly elevated cortisol levels drop kick DHEA and other crucial hormones
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Key Players: Cortisol
CORTISOL produced in adrenals in response to stress is protective when not too high or too low Needed to maintain normal physiological processes during times of
stress Regulates gluconeogenesis /bodily metabolism of glucose, as well
as protein, and fatty acids. Primary hormone driving immune function
Also helps control: Excess inflammation in the body under stress Mood and well being Blood vessels and blood pressure Connective tissue
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DHEA: Fountain of Youth Hormone
DHEA is the most abundant circulating hormone in humans and the most abundant product of the adrenal glands.
It converts to testosterone, estrogen, progesterone, or cortisol.
Reduced levels are a marker of age-related chronic conditions.
It also functions to protect and maintain: Bone density lean muscle mass Metabolism and growth Cognitive health
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Why Test Cortisol & DHEA
Exposure to chronic stress raises cortisol levels and depletes DHEA
Levels are easily and non-invasively detectable in saliva
Testing can: determine if a client has adrenal imbalances that are undermining
health and fitness goals Confirm suspected adrenal dysfunction Comparisons to normal motivates clients to make lifestyle changes Personalize rebalancing plan
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America the Fattest
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America the Fattest
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America the Fattest
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America the Fattest
2010
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Adrenal Imbalance
Our Adrenal Glands: Make CORTISOL, DHEA, var. sex
hormones at midlife Regulate metabolism of blood sugars
(gluconeogenesis) to fuel the body, harness energy,
Cope with stressors, induce appetite for refueling after stress, increase fat storage as a survival mechanism
Maintain the immune system
Adrenal Gland
Kidney
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Symptoms of Adrenal Imbalance
Morning or evening fatigue
Feeling “tired but wired”
Can’t get to sleep or stay asleep
Lack of stamina, weakness
Allergies/asthma/chemical sensitivities
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What Causes Adrenal Imbalance?
• Chronic stress
• Diet high in sugars, carbs, caffeine
• Unbalanced lifestyle
• Lack of sleep
• Midlife demand
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How Does Adrenal Imbalance Affect Weight?
Triggers: blood sugar imbalances food and sugar cravings overproduction of insulin, which
increases fat storage, especially around the middle
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Cortisol Connection to Belly Fat
Belly fat is the body’s answer to stress
Cortisol sends a potent signal to abdominal fat cells to store as much fat as possible AND hold on to it!
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Androgen Imbalance – DHEA & Testosterone Anabolic hormones
build/maintain lean muscle and bone mass, metabolic rate, skin elasticity, sex drive, heart health, energy, mood, mental clarity
The more lean muscle the more rev in the metabolism
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How Does Androgen Imbalance Affect Weight?
High levels linked to insulin resistance and increased abdominal fat
Lows linked to loss of BMD, lean muscle, higher body fat, low metabolic rate, poor exercise tolerance/recovery, sore muscles/weakness, joint stiffness, aches/pains
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Stress Hormones & Low Thyroid
High cortisol stress hormones inhibit thyroid function leading to sluggish metabolism, lethargy, poor exercise tolerance and stalled weight loss
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Balance Hormones Naturally
Eat: whole, hormone-free fruits, veg, good fats, fiber, proteins
Drink: H20 – 64-oz/day minimum
Exercise: MOVE it every day
Sleep: 7+ hrs night
Stress: minimize it
Supplement: as needed
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Don’t Scrimp on Vitamin Zzzzzzzzzzzzz Minimum 7 hours a night
Less disrupts appetite hormones which can trigger a raging appetite, sugar cravings, constant hunger and the sense of never feeling full!
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Balance Your Exercise
Exercise not only burns calories but releases tension held in the muscles to help normalize cortisol
Strength training boosts Testosterone/DHEA and lean muscle to lower body/belly fat!
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Cardio: < 40 min low – mod intensity (zone 1-2) when cortisol level is w/in optimal range
Strength: periodized and progressive
Balance with recovery-activity (gentle yoga or pilates)
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Cardio: < 30 min intervals (2-3 min of zone 1, 1 minute zone 4, repeat) at time of day with best energy level
Strength: < 30 min w/higher load/lower reps (4-8 reps max to fatigue) with longer rest periods between sets
Active recovery: 2-3 times a week (gentle yoga/pilates)
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Say NO to XENOS . . .
Go green, organic
Hormone-free, BPA-free etc.
Earth friendly gardening
No heating in plastics
Fiber, water, crucifers clear xenos to promote healthy hormone metabolism
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Don’t Sweat the Small Stuff
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Now you know ….
That an undetected, uncorrected hormone imbalance will sabotage your client’s ability to: Build strong bones and muscles Boost metabolism Budge belly fat Control cravings Reach fitness/performance goals Lose weight and keep it off
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Q&A
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Thank You!Merci!
Gracias!Grazie!Danke!