What is a normal level of cortisol?
Cortisol levels are higher in adults than children and
levels fluctuate throughout each 24 hour period, so tests
must account for the time of day. Cortisol concentrations
are highest in the early morning around 6 - 8 a.m. and they
are also elevated after exercise (a normal part of your
body's response to exercise). The lowest levels are usually
around midnight. According to the Medline Encyclopedia,
normal levels of cortisol in the bloodstream at 8:00 a.m.
are 6-23 mcg/dl.
Should you get your cortisol levels tested?
For serious competitive athletes, it may be worth the time,
expense and inconvenience to have cortisol tests done on
a regular basis. Some strength and conditioning coaches
insist on it. For the average trainee, as long as you are
aware of the factors that produce excessive cortisol and
take steps to keep it in the normal, healthy range, then
testing is probably not necessary.
Is cortisol related to abdominal obesity?
Yes. There is a link between high cortisol levels and storage
of body fat, particularly visceral abdominal body fat (also
known as intra-abdominal fat). Visceral fat is stored deeper
in the abdominal cavity and around the internal organs,
whereas regular fat is stored below the skin (known as subcutaneous
fat). Visceral fat is particularly unhealthy because it
is a risk factor for heart disease and diabetes.
Does Cortisol Make you fat?
No, cortisol is not the thing that makes you fat. In fact,
one of the effects of cortisol is to increase the breakdown
of stored adipose tissue into glycerol and fatty acids where
it can enter the bloodstream and then be used as energy.
High levels of cortisol are merely one contributing factor
to storage of abdominal fat, not the primary cause. An excess
of calories from too much food and not enough exercise is
what makes you fat.
If cortisol is related to abdominal obesity, then
will taking a cortisol suppressing pill get rid of abdominal
(belly) fat?
No. Just because there is an association between high cortisol
levels and abdominal body fat doesn't mean that a taking
a cortisol-suppressing pill will remove abdominal body fat.
The studies which showed a relationship between cortisol
and body fat did not test whether suppressing cortisol removes
fat that is already deposited on your body.
Does stress make you fat?
No. If it did, then everyone who is stressed would be gaining
fat. Many people lose weight while under stress. In some
studies, test subjects with the highest cortisol levels
lost the most weight. Stress, by itself, does not increase
body fat. However, if stress stimulates appetite and leads
to overeating, then the excess calories from ?tress eating?can
make you fatter.
Is cortisol is bad for you?
Cortisol is not bad for you, it is a hormone that is essential
for life as part of our natural stress response. There are
many hormones in our bodies, which in the proper amounts,
maintain good health, but in excess or in deficiency, have
negative effects or even contribute to health problems or
diseases. Cortisol is no different. For example, Cushing
syndrome is a disease of high cortisol levels, while Addison
is a disease of low cortisol levels. You want to maintain
a healthy, normal level of cortisol, not suppress your cortisol
to nothing or allow it to remain elevated.
Chronically elevated cortisol levels may have a variety
of negative effects. Cortisol is catabolic and elevated
cortisol levels can cause the loss of muscle tissue by facilitating
the process of converting lean tissue into glucose. An excess
of cortisol can also lead to a decrease in insulin sensitivity,
increased insulin resistance, reduced kidney function, hypertension,
suppressed immune function, reduced growth hormone levels,
and reduced connective tissue strength. Chronically elevated
levels of cortisol can also decrease strength and performance
in athletes.
Can suppressing cortisol improve your muscle growth
and strength?
High cortisol levels can increase muscle protein breakdown
and inhibit protein synthesis (building up muscle proteins),
so a chronically elevated cortisol level is clearly counterproductive
to building muscle. Bringing elevated cortisol levels back
to normal may improve recovery, strength, hypertrophy and
performance. However, there is no scientific evidence that
reducing your cortisol levels below normal will have any
effect on
increasing strength or muscle growth.
Should you take a cortisol-suppressing supplement
to help you lose weight?
In my opinion, no, absolutely not. Cortisol suppressing
supplements are not a valid solution for losing weight.
The FTC has filed lawsuits against the makers of Cortislim
and Cortistress, charging them with making false and unsubstantiated
claims that their products can cause weight loss. Lydia
Parnes, acting director of the FTC bureau of consumer protection
says, the defendant claims fly in the face of reality. No
pill can replace a healthy program of diet and exercise.
Reducing excessively high cortisol levels through supplement
use may prove beneficial in some ways for hard training
athletes. However, pills do not make you lose fat. Body
fat is lost by creating a caloric deficit through exercise
and nutrition.
Should you take a cortisol-suppressing supplement
to help control your stress levels?
There are quite a few supplements, mostly herbs, which
are reputed to have calming, relaxing, tranquilizing, stress-relieving
or anti-anxiety?effects. These include Magnolia bark, kava
kava, valerian, L-theanine and too many others to mention.
However, very few studies exist which have directly tested
the effects of these herbs on cortisol levels. Although
some people may find value in these types of products, the
ideal solution is to reduce the stress or change your perception
of the stress to lessen its physical effects. Treating symptoms
does not remove causes. It can be dangerous to ?and-aid?the
effects of stress while the stress remains in place.
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