Risks And Side Effects
First, remember that any new dietary regimen or addition of supplements in your lifestyle should be implemented under the supervision of a physician/naturopath you trust.
In general, introducing more plant-based foods into your lifestyle and eliminating stimulants, sugary foods and processed items with a ton of sodium or chemicals added to them is going to help you feel and live better, regardless of conditions you may or may not have.
The larger concern comes when referring to herbs, spices, supplements and essential oils used to combat adrenal fatigue. Dont blindly use any new supplements, herb or essential oil without medical supervision or proper education on how, how much, how often and how long to use these supplements.
There are several herbs that should not be used when pregnant or breastfeeding. This includes medicinal mushrooms, adaptogenic herbs and some essential oils.
The Most Effective Adrenal Fatigue Supplements
In order to treat your adrenal and low energy you really need to target your supplements to your body.
That means looking at your cortisol level.
I wont go into significant detail here, because Ive elaborated on the best cortisol test in this post, but its worth a quick mention.
First, you need to understand that your cortisol level has a big impact on your subjective sense of energy in your body.
Second, you need to realize that certain supplements are better at lowering your cortisol and others are better at raising it.
Recall that high cortisol and low cortisol present with similar symptoms , but you still need to know what is going on in your cortisol in order to target treatment.
There are a lot of different ways to measure cortisol in your body, but the best is definitely the urinary option with multiple tests throughout the day.
This doesnt mean your serum cortisol is not helpful though, quite the contrary.
One problem with urinary testing is that it can be expensive, whereas serum cortisol is cheap and is covered by insurance.
This makes serum cortisol a good place to start.
If you check your serum cortisol level look for these ranges:
- Low serum cortisol: Less than 8 mcg/dL
- Normal serum cortisol: 14-16 mcg/dL
- High serum cortisol: Greater than 18 mcg/dL
Using these ranges can give you an idea of where to start with your supplementation .
Below you will find a list of all of the adrenal supplements I use targeted at cortisol levels.
Treatment for Low Cortisol:
When Stress Becomes Distress
The dark side of chronic hypervigilance is anxiety! Your brain and body get stuck in survival mode, and you end up with:
- Afternoon fatigue, caffeine, or sugar cravings
- Allergies, food reactions, hives
- Perfectionism, feeling that youre never doing enough
- Trouble falling asleep, staying asleep, or waking up still tired
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Adrenal Fatigue Diet Meal Plan And When To Eat
Eating for adrenal health starts with supporting your bodys natural cortisol cycle which in turn reduces the stress on your adrenals. The goal is to prevent most of the dramatic spikes in cortisol that are triggered when you go too long without eating. Over time, unstable or high cortisol levels can cause very unpleasant adrenal fatigue symptoms and alter your natural cortisol curve.
How To Lose Weight With Adrenal Fatigue: 3 Things You Need To Know
Have you been feeling symptoms of stress?Are you familiar yet with the term adrenal fatigue?Let me go ahead and clear some things up for you about weight loss.
Stress has a profound impact on the body and unfortunately the results are not always positive. Stress has an uncanny way of literally sticking to your body, just in the places you love it most, not! Stress loves to hang out on your stomachs and your thighs. I know you would really rather it just went to somewhere else like your ear lobes and your pinkies, but well that just isnt going to happen.
Too much stress in your body puts you into a fight or flight response far too often . The thing is you shouldnt feel like you are being chased down by a tiger every day, but alas the reality of your life may be that this is how you feel.
Too much stress can cause your adrenal glands to become overworked and this affects the way in which many of your hormones function. If the stress in your life gets worse and worse, the ability of the adrenal glands to cope gets less and less, and soon you will find you are storing body fat to help protect you. So, it doesnt matter what you try, the weight will not come off.
So, the 3 things you need to know in How to Lose Weight with Adrenal Fatigue.
1) Minimise the Stress in Your Life .
2) Support Your Adrenals.
3). Keep Your Blood Sugars Balanced.
In the meantime, see you on or .
Much love
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Lets Talk About Metabolism
Before we dive into the adrenals, we need to address the metabolism elephant in the room. I dont typically recommend calorie restriction as the way to lose weight, and its because when you restrict calories, you reset your internal metabolism to get used to the new intake. So, when you first start this new diet, youll lose weight, but then after some period of time, the weight loss will stall out. This is because your body has become used to the new caloric intake level and adjusted accordingly.
In addition, when you go on a diet it implies a temporary state, and then inevitably, when you stop your diet you gain all the weight back that you lost. This is because you trained your body to get by on a smaller amount of calories, so when you increase the calories, you gain weight. An effective weight-loss plan needs to be designed around the quality of the food, the nutrient density, and the avoidance of processed and sugary foods.
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Weight Gain From Adrenal Fatigue
With the body in a constant mode of high alert, the hormones released cause one very noticeable symptom: weight gain. This weight gain is primarily in the waistline and midsection of your torso. Excessive cortisol encourages weight gain with little to no relief from exercise. And that is because exercise becomes a double-edged sword. The more stress you have, the more cortisol pumps through your body, the more weight you gain. So, you assume working out twice as hard in the gym might help lean you out. But the thing is, high intensity work outs produce larger cortisol releases into the body. The high cortisol actually breaks down your muscles to help fuel your body.
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Make Sure You Have Nutritious Enjoyable Foods On
Sugary snacks and caffeine are convenient for a quick burst of energy. They will give you that energy spike, but then leave you feeling worse after your blood sugar crashes.
Try replacing those convenient snacks with healthy, nutritious options. Fruits, vegetables, and lean proteins are always good choices. Try adding some of these options:
- Fruits like blueberries, apples, dates, or bananas
- Vegetables like avocados, broccoli, or edamame
- Lean proteins like turkey, nuts, or beans
My Face Legs Feet And Hands Are Often Puffy And I Get Lightheaded
Blame it on: Aldosterone
Some women complain that they can swell up with fluid within minutes of feeling stressed. This is not their imagination.
Or, their fluid retention may creep up after repeated stressful triggers over the course of the day. Heres why:
When your body flicks on the fight or flight reaction, it pumps out a chemical called aldosterone. This hormone has the important job of regulating levels water and electrolytes in your blood and your blood pressure.
But when youre under duress, aldosterone sends a message to your kidneys to retain salt, so your body retains as much fluid as possible.
This sodium retention is a survival strategy, just in case you need that fluid on board to face any emergency. This not only leads to puffy face, ankles and tummy, it can also lead to the appearance of cellulite in areas like the thighs, because the high levels of sodium there is pulling more water to those areas.
Frustratingly, this water retention can make you feel like youve gained weight, even though it is all fluid. Yet you may also find that you need to get up go to the toilet at night. This can happen because its the first time in the day when youre not rushing so your body feels safe enough to not have to retain as much fluid and starts to release some of it.
Since aldestrone also regulates your blood pressure, exhausted adrenals can also translate to getting light headed when getting up from a bed or chair.
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Is It A Myth
Thereâs no science to back it up. The Endocrine Society, the world’s largest organization of endocrinologists , flatly says that adrenal fatigue is not a real disease. And it says the symptoms of adrenal fatigue are so general, they can apply to many diseases or conditions or stem from everyday life.
And the society says some of the treatments can be dangerous. Improving your diet will probably make you feel better, no matter what ailment you have, but taking unidentified supplements to help your body produce extra cortisol if you don’t need them may cause your adrenal glands to stop working, it warns.
Heres What You Can Do To Soothe Your Nervous System And Lose Weight
Itâs critical to turn off this fight/flight/freeze response and direct the body into more natural processes. How do you do this? First, see a good functional medicine provider. You can get tests and have a professional evaluate your stress levels and adrenal function. In the meantime, eliminate processed carbs and sugar and make sure you get high-quality rest, which means seven to nine hours a night of unbroken sleep.
Another great thing to do is to start meditating. Donât worry about being an expert just sit still and breathe. Make your exhales longer than your inhales this activates your parasympathetic nervous system, which is all about rest, relaxation, digestion, restoration. And finally, slowly and methodically work on resolving the underlying causes of your stress one at a time. It takes some dedication and patience, but it is entirely possible to heal the adrenals and lose those pesky extra pounds!
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Related: 4 Ways To Turn On Your Weight
Thats mostly because serious medical conditions that affect the adrenal glands, including Addisons disease and pituitary tumors, dont cause symptoms that look like so-called adrenal fatigue.
For example, with these conditions you lose weight instead of gaining it like adrenal fatigue proponents claim. In fact, severe loss of appetite and weight are hallmarks of adrenal insufficiency, according to the National Institutes of Health.
So there you have it.
Why Youre Really Gaining WeightWith that being said, it is possible that these little glands could impact your weight, just in a different way.
For a majority of women, super-high levels of adrenal hormones are the issue, says Quebbemann.
When dealing with chronic stress , the adrenal glands produce a heavy, steady supply of cortisol, which can impair your bodys ability to respond to insulin, says says board-certified internist and endocrinologist Brunilda Nazario, M.D., associate medical director at WebMD. This messes with your ability to burn fat, which ups your risk of gaining weight, she says.
I Feel Wired At Bedtime But Exhausted In The Mornings
Blame it on: High and low cortisol at the wrong times of day
When you suffer adrenal fatigue:
You struggle to drag yourself from bed
Your body is clever and registers that your cortisol levels have been chronically high, so it tries to put the brakes on cortisol by reducing its normal daily production. Then instead of the normal peak of cortisol you would get in the morning, you get a flat line.
The impacts can be seen in people who suffer Addisons disease, due to low cortisol and experience extreme fatigue, abdominal pain, depression, decreased appetite and salt cravings .
Interestingly, John F Kennedy suffered from Addisons disease but managed to keep it a secret throughout his presidency.
When on autopsy was conducted after his death his adrenal glands were in such a bad state, there was hardly any tissue left.
Interestingly, he also suffered colitis which may well have been involved in triggering his thyroid issues . Due to his ailments he took steroid drugs which over many years, affected his bones. The resulting chronic back pain led him to wear a back brace to support his degenerating spine.
Youre exhausted and drained, but cant sleep.
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What Is The Best Adrenal Fatigue Diet To Lose Weight
The weight loss industry is a multi-billion dollar business. Despite that fact, you probably know by now that there is no magic pill, potion, or exercise routine that will banish belly fat instantly.
As mentioned, no two bodies are the same, so what works for one person might not work for another.
Before deciding on a diet to address your adrenal fatigue weight gain, its essential to figure out what caused the fatigue in the first place.
Is stress to blame? What about toxins? Do you have a nutrient deficiency?
This is wherefrom HealthierU comes in.
Has The Patient Experienced Low Moods
If they also complain of tiredness and weight gain consider hypothyroidism.
If they are tired and nauseated, and describe polyuria or constipation consider hypercalcaemia.
If they have developed weight gain and thinned or red skin consider Cushings syndrome.
If they have also lost their libido, or developed erectile dysfunction consider hypogonadism, or hypopituitarism.
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Fatigue Weight Loss And Gut Health
Dr. Joel Rosen: All right. Hello, everyone. And welcome back to another edition of the less stress life podcast where we help burnt out adults get their energy back and tell them the truth about adrenal fatigue so that they can have the life that they want. And were really excited for our next guest, Dr. Debbie bright. Shes a weight loss and gut health expert, Dr. Debbie is an internationally recognized and board-certified functional medicine physician, exercise physiologist, and nutritionist. As the founder and CEO of the International millennial health movement, Dr. Deb helps millennials discover their head and food sensitivities so that they can feel their face skin fat and fatigue, all within 21 days or less, while weight loss is is what Dr. Debbie does restore self-worth is who she is. Dr. Deb is an author, speaker, and public feature with appearances on TV, radio, and podcasts and is frequently featured in health and wellness magazines. Dr. Debbie, thank you so much for joining us today.
Dr. Debbie Bright: Dr. Joel, it is such a pleasure to be here to serve your community. So thank you for having me.
Dr. Joel Rosen: Yeah, well, listen, Im really excited to get into how you got to where you got to your own background story. And now what your mission is to help those that are suffering, get their health back. So why dont you tell us a little bit about your story, Debbie?
Dr. Joel Rosen: Yep. Okay, gotcha.
Best Foods For Reducing Adrenal Stomach Fat
If youre looking to reduce adrenal stomach fat, youll want to make sure your diet includes plenty of protein and healthy fats as well as foods that are high in:
Best Food Sources For Vitamin B
If youre looking to increase your intake of Vitamin B, youll want to make sure your refrigerator and pantry are stocked with:
- Leafy greens, including: spinach, collard greens, turnip greens, and romaine lettuce
- Liver and other organ meats
- Shellfish, including: clams, mussels, and oysters
- Legumes, including: black beans, chickpeas, kidney beans, pinto beans, lentils, green peas, edamame, and soy nuts
Best Food Sources For Vitamin C
Vitamins C comes from fruits and vegetables. Good sources for Vitamin C include:
- Citrus: oranges, lemons, grapefruit
- Greens: kale, turnip greens, swiss chard, spinach
Best Food Sources for Vitamin D
We get the majority of our Vitamin D from exposure to sunlight.
Vitamin D isnt found naturally in many foods. However, many foods are fortified with vitamin D to provide us with essential nutrients.
Vitamin D can be found naturally in:
Foods often fortified with vitamin D include:
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Weight Loss And Fatigue Causes
Symptoms include some, or all, of the following:
- constant, overwhelming mental and physical tiredness
- sleep disturbance, un-refreshing sleep
- symptoms of IBS , such as wind/bloating, stomach pain, diarrhoea and constipation
- intolerance, or sensitivity, to alcohol, caffeine, some foods or medications
CFS/ME is poorly understood, with no specific diagnostic test. Diagnosis is made by excluding other causes of the symptoms.
Who Should Try The Adrenal Fatigue Diet
Everyone! Seriously. Whether you have adrenal fatigue or not, the adrenal fatigue diet is a healthy eating plan, says registered dietitian Maggie Michalczyk, R.D.N., founder of Once Upon A Pumpkin.
She explains: Veggies and whole grains are a good source of fiber, vitamins, and minerals, of which most of us are not getting enough. âAdding more of these foods to your plate will help boost your energy and improve digestion, whether you have adrenal fatigue or not,â she says. .
Additionally, prioritizing high-quality protein can increase iron levels, which can combat symptoms of anemia and vitamin B12 deficiency, which can also make you tired, says Lisa Richards, C.N.C., nutritionist and founder of The Candida Diet. Plus, âhealthy fats may reduce inflammation in the body, which is known to cause fatigue and many serious health conditions that arenât adrenal fatigue,â she says. .
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