The Deload Workouts Combined With Reverse Dieting
Another thing I like to do during this period of trying to reset my system to respond to training again is backing off the intensity and frequency of my workouts.
What will happen here is Ill immediately have more energy and the the brain fog will go away. That day to day feeling of being groggy and tired all day goes away!
I pretty much cut work weight in half and change rep schemes. Think of this as enough to call it a workout but not enough to tax you to any degree. So if youre someone who regularly squats with 405 lbs x 12 reps, in this phase you would drop to 225 lbs and stop at 6-8 reps.
During the deload you will not necessarily stay at the same work-weight the entire phase and Im going to tell you why.YOUR BODY WILL BE BEGGING TO TRAIN HEAVIER!
Whats going to happen is youll be getting stronger and stronger at a very rapid rate! You are no longer training your body to fail every set and the added food, deloaded stress, and increased recovery all come together in a perfect storm creating one thing MAJOR ANABOLISM!
Support Your Body Naturally
Simply changing your lifestyle may not be enough. You may need to give your body the nutrients it needs to keep adrenals happy. Try magnesium, the lack of which has been linked to adrenal insufficiency, as well as fish oil. The latter contains DHEA, needed for the proper production of cortisol, so it can reduce the load on your glands. A good natural supplement geared toward supporting your adrenal glands can also help alleviate symptoms and return you to your old self.
Again, the above steps are very natural. Happily, that means that even if you do not actually have adrenal fatigue but rather another undiagnosed condition that causes similar symptoms, youll likely experience significant relief of symptoms nevertheless. If youre tired, foggy or having trouble regulating your metabolism, try the above and see how it goes. It may be you simply needed a reset and will feel much better soon.
Lastly, another best option to help support the above tips is to add supplementation to your day-to-day routine. It is important that you get Adrenal Support supplements from one of the trusted US brands in the market for health supplements.
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.
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How Sex Hormones Are Affected
In addition to cortisol and catecholamines, the adrenal glands make the great-grandmother of all sex hormones called pregnenolone. Pregnenolone is crucial for fertility and hormone production of DHEA, progesterone, and cortisol. DHEA is the grandmother hormone and makes testosterone and estrogen. So, an interesting thing happens when there is stress in the body and more cortisol production is needed. The body diverts pregnenolone from converting to progesterone and it is converted into cortisol.
This is one of the main reasons why a woman who is under stress of any kind may have trouble getting pregnant. Its really a safety mechanism by the body to prevent a pregnancy when there is stress. This diversion of pregnenolone usually causes a decrease in progesterone and DHEA levels and subsequently estrogen and testosterone.
If you need to get a deeper education and appreciation for this important hormonal imbalance, I suggest reading a comprehensive article I wrote about adrenal fatigue here.
Tip #: Long Slow Distance Training
Did you know that you dont need to sweat like crazy to get a good workout? Long slow distance training8 relies on long intervals of low-intensity physical activity.
Through these activities, youre building aerobic strength and endurance that can help stimulate the loss of body fat in your body. All you have to do is one session per week, moving for over one hour at an extremely low intensity.
Take a light walk, go for a hike and benefit your body. This form of training is an opportunity to introduce a consistent hum of fat burning in your daily/weekly/monthly regiment. The more exercise, the merrier, so long as you take it slow.
Key Insight: Take it slow, across longer distances, to keep your exercise routine humming.
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And The Willingness To Change
As with most illnesses, much depends on the patient themselves. No matter how good the advice offered by their healthcare professional, if this advice is not followed then the patient will not see an optimal outcome.
For example, if an individual suffering from Adrenal Fatigue continues to eat junk food, declines to exercise properly and does not take the appropriate supplements, his treatment will inevitably require more time. On the other hand, an individual who follows all the recommendations of his healthcare professional can expect a much faster and better outcome.
This extends to more than just lifestyle and dietary choices. Patients also need to identify and eliminate the sources of stress in their lives. This can often be difficult, but it is a necessary part of restoring their health. Unhealthy relationships, stressful jobs, family quarrels, money worries these all need to be eliminated somehow. Often a patient will feel as though a huge weight has been lifted off their shoulders when these issues are fixed. As you would expect, that feeling also signifies a great deal of stress being taken off their adrenal glands and HPA axis too.
Not sure where to start? The Adrenal Fatigue Solution includes information on diet, lifestyle changes, supplementation, hormonal replacement, and everything else you need to know about to tackle your Adrenal Fatigue.
Q: Whats The Best Approach For Managing A Suspected Adrenal Problem
A: If youre just beginning your quest for answers or have already been diagnosed with adrenal fatigue, consult your family doctor for a referral to an endocrinologist. Because the symptoms of an adrenal issue may be nonspecific, its important to figure out if theres an underlying issue causing your symptoms in order to help manage your health properly.
To assess adrenal function, your healthcare provider will conduct a one-hour ACTH stimulation test, which is safe and reliable. They will likely also look for thyroid issues and diabetes.
After checking for a variety of endocrine disorders using testing and symptom assessment, we start working with a multidisciplinary team of doctors to figure out the root cause of the patients problem.
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It Depends On The Severity Of The Adrenal Fatigue
The first question to ask is what stage the individual has reached. If he or she is still on Stage 1 or 2 Adrenal Fatigue, where cortisol levels are still high, then a recovery may take very little time. If the condition is caused by temporary stress at work or bereavement, we can reasonably expect cortisol levels to return to normal once the stress has passed. In fact, many of us enter Stage 1 or 2 Adrenal Fatigue multiple times during our lives, only to pass out of it within a few months as the underlying cause disappears.
If the individual has reached Stage 3 Adrenal Fatigue, treatment will likely take much longer. At these stages both the adrenal glands and the rest of the endocrine system are beginning to get severely fatigued, and production of at least a few of our hormones has started to flag. The diurnal cortisol cycle has begun to be disrupted. To rebuild adrenal strength requires lifestyle changes, a nutritious diet and proper supplementation. This takes some time, and you can anticipate the process taking at least 6 months.
For those of us deep into Stage 4, where levels of both the sex hormones and stress hormones have dropped substantially, treatment will take even longer. You should expect a treatment period of at least 12 months, possibly involving bio-identical hormone replacement as well as the dietary changes, lifestyle changes and supplementation mentioned above.
What I Ate For 90 Days
Vegetables: At least 6 cups per day
I decided to be intentional about filling my plate with some of the most nutrient-dense vegetables for hormone production and methylation, which is essential for brain and hormone health. Vegetables contain many crucial nutrients to support health. For example, many of the vegetables I focused on are good sources of iodine, which is necessary for thyroid hormone production, as well as sulfur and B vitamins, which are necessary for healthy hormone production, and vigorous detox pathways.
Examples: Sea vegetables , green leafy vegetables , and sulfur-rich vegetables
Starches: 2 servings per day
Many of my patients have problems with carbohydrates, often because they choose sources that contain gluten, to which they are intolerant, or sugar, which causes blood sugar issues and feed the wrong gut bacteria, contributing to digestive issues. Instead, I chose to focus on small amounts of safe starches, which can help to balance hormones, boost energy levels, support the thyroid, and feed the beneficial gut bacteria, without causing digestive and blood sugar problems.
Examples: Sweet potatoes, yams, plantains
Fruit: 1 to 4 small handfuls for pieces per day
I also chose to focus on low-fructose fruits for the antioxidant boost without the excess sugar, which can contribute to hormonal problems.
Examples: Berries and citrus fruits
Protein and healthy fats: 1 to 2 palm sizes of protein per meal, and 1 to 3 tablespoons of oil per meal.
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A Better Response To How To Heal Adrenal Fatigue
There are many other, very common reasons for fatigue that have nothing to do with your adrenal glands and adrenal fatigue.
Fatigue symptoms are most often caused by:
- Gut dysfunction
- Inflammation from food sensitivities or autoimmune conditions
- Sleep problems like sleep apnea
- Other physiological effects of stress
To effectively heal your fatigue symptoms, make sure you are focusing on the right causes.
What Are The Adrenal Glands And What Do They Do
You have two small adrenal glands that lie just above each kidney. Each adrenal gland has an outer part and an inner part . Cells in the adrenal glands make various hormones. A hormone is a chemical which is made in one part of the body but passes into the bloodstream and has effects on other parts of the body.
Cells in the outer part of the adrenal glands make the hormones cortisol and aldosterone. The amount of cortisol that is made is controlled by another hormone called adrenocorticotropic hormone . ACTH is made in a small gland that lies just under the brain . This in turn is stimulated by another hormone which is produced by another part of the brain called the hypothalamus. ACTH passes into the bloodstream, is carried to the adrenal glands and stimulates the adrenal glands to make cortisol.
- Cortisol is a hormone that is vital for health. It has many functions which include:
- Helping to regulate blood pressure.
- Helping to regulate the immune system.
- Helping to balance the effect of insulin in regulating the blood sugar level.
- Helping the body to respond to stress.
Cells in the inner part of the adrenal glands make the hormones adrenaline and noradrenaline . These have various actions throughout the body.
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Adrenal Fatigue Weight Loss Tip #: Carb Cycling
The research is in, and carbohydrate cycling is gaining traction in scientific conversations around weight loss2. Better than ketosis3, the process of enduring times of low-carb intake alternated with periods of high-carb intake is a way to combat your cells demanding more food.
Cutting down your carbohydrate intake from anywhere between 30-55% can help you reach your goals. It is also a way of avoiding weight loss plateaus4, which can often be one of the most frustrating parts of any diet.
Limiting carbs and allowing your body to burn off that excess fat while replenishing with more carbs keeps your body in a steady rhythm when it comes to dropping that extra bit of weight.
Key Insight: Cut down on ketosis, and bring more carb cycling into your diet.
The 90 Day Adrenal Fatigue Reset That Dramatically Boosted My Energy
As a functional medicine doctor, Im the first one to admit that its easier to give advice than to take it. However, when I began showing symptoms of adrenal problems , I suspected adrenal fatigue and realized I might actually have to treat myself and do what I would prescribe to my patients.
First, I ran an adrenal fatigue lab that Ive run on countless patients over the years and as I suspected, I had adrenal fatigue. I realized I needed to start dealing with my own brain-adrenal stress issues. I would use diet and supplementation to work on my adrenal fatigue and support the MTHFR methylation gene changes I already knew I had.
So, I embarked on a three-month diet to rehab my hormones. Why 90 days? I knew it would take time to recover from hormonal problems. There is nothing magic about the number 90, but in my experience, it is the minimum amount of time I would need to enact meaningful repair.
While my particular hormonal issue was adrenal fatigue, Id also recommend this plan to anyone dealing with common hormone problems, including thyroid issues, sex hormone imbalances , and leptin and insulin resistance.
Article continues below
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Avoid Caffeine Which Pushes Your Body Beyond Its Limits
If you are feeling tired in the morning and If you use coffee or diet soda to feel good, you are likely to feel bad about two hours later. This is when the caffeine crash happens. If you eat a high sugar or starch breakfast, you will also feel an energy crash about two hours later. This is because your blood sugar plummets.
How Long Does It Take To Recover From Adrenal Fatigue
One of the questions we get asked most regularly is this, How long will it take for me to recover from Adrenal Fatigue? Unfortunately the answer is just not as simple as we might like it to be. An individuals recovery from Adrenal Fatigue depends on several different factors, and I am going to outline them on this page.
Typically, recovery will take somewhere between 6 and 18 months, but there is a very wide variation between patients. Some may take less than 6 months, but others may take two years before they can really claim to have returned to normal.
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Eat Small Meals Frequently To Avoid Sugar Spikes
During your burnout recovery, you want to ensure that youre being as gentle with your blood sugar levels as possible.
The worst thing you could do is consume two or three massive, overly processed meals per day. The best thing you can do is eat four to six small, nutrient dense meals per day. More on this in the next two points.
The Epidemic Of Adrenal Fatigue:
Adrenal fatigue is a condition that most everyone experiences at some point in their lives due to the amount of chronic mental, emotional, chemical and physical stressors that come with the life we live. These stimuli increase our state of sympathetic tone and increase the adrenal hormone output. Naturally, we should be able to cycle in and out as we take time to support our body, rest and repair.
The major problems with adrenal fatigue and its progression into adrenal exhaustion occur when the adrenals are unable to turn-off. This can be due to underlying infections, allergies, leaky gut syndrome, nutrient deficiencies and an overload of toxicities .
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But Is Adrenal Fatigue A Real Disease
The adrenals are two small glands that sit on top of the kidneys and produce several hormones, among them, cortisol. When under stress, we produce and release short bursts of cortisol into the bloodstream. The adrenal fatigue theory suggests that prolonged exposure to stress could drain the adrenals leading to a low cortisol state. The adrenal depletion would cause brain fog, low energy, depressive mood, salt and sweet cravings, lightheadedness, and other vague symptoms.
Numerous websites mention how to diagnose and treat adrenal fatigue. However, the Endocrinology Society and all the other medical specialties do not recognize this condition. The Endocrinologists are categorical: “no scientific proof exists to support adrenal fatigue as a true medical condition.” This disconnect between conventional and complementary medicine adds to the frustration.
Purported Symptoms Of Adrenal Fatigue And Adrenal Healthdysfunction
When people think of adrenal fatigue, they associate it with the following symptoms:
- Chronic fatigue or ongoing low energy levels
- Low blood pressure
- Weight gain or weight loss
- Lightheadedness or brain fog
- Low immune system function
- Hormone imbalances
However, there is not yet clear evidence that adrenal fatigue exists as a medical condition.
According to a systematic review of research on adrenal fatigue, cortisol levels on saliva tests and blood tests dont correlate with fatigue symptoms 50-80% of the time .
Other studies suggest a similar conclusion. A systematic review of post-traumatic stress disorder patients found they had similar cortisol levels to healthy individuals . An additional systematic review and meta-analysis showed that neither trauma nor PTSD affected cortisol levels.
Addisons disease an autoimmune disease characterized by very low cortisol is a real medical condition. However its extremely rare, affecting only .01% of Americans .
Even though Endocrinologists dont recognize adrenal fatigue as a real condition, fatigue is definitely a real and troublesome symptom that can be caused by many health issues.
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