Have you ever gone through a stressful/anxious period of your life where every morning you wake up feeling like you got no rest, struggled throughout the day with terrible energy and then at night when it’s time to sleep, your are wide awake?
That’s Inverted Cortisol!!
Cortisol should be highest in the morning and lowest in the evening. (the above example is the exact opposite, hence ‘inverted’).
It should work like a slow-release energy pill that wears off just in time for bed.
This is a sign of good health and a body clock that is functioning optimally 🙂
But if things aren’t like this, then you’ll know about it.
Cortisol levels should be at an all time low around 2 a.m., then begin to rise, peaking around 7 a.m.
If you tend to wake up in the middle of the night restless and anxious, your cortisol is spiking too early.
This could be a result of many different factors including: a succession of poor quality sleep, your diet, the pressure you are under, and negative lifestyle behaviors.
If this is you, sometimes or all the time, then your body is quite simply pumping out too much cortisol.
Ongoing high levels of cortisol can be caused by too much coffee, a lack of proper nutrients throughout the day, or an crazy hectic work schedule (yea I said it, ‘crazy hectic’.
If cortisol levels stay elevated, you’re wired but your adrenals are getting taxed.
This brings me to the purpose of today’s email.
If you or someone you know has these types of symptoms, or are just generally stressed out here are three ways to balance cortisol levels in the body and get you or your friends back to health 🙂
1. Cut down (or out) caffeine.
Yep, sorry, but I said it.
The best case scenario is to quit cold turkey until you get your patterns back to normal and then re-introduce it back in (I know a lot of you aren’t too keen on that).
Try halving your coffee consumption or try going decaf (you’ll be surprised).
Caffeine causes a cortisol release.
2. Don’t forget your supplements.
Magnesium, Zinc, Fish Oil and a good B vitamin will do the trick!
In a 2010 study published in the Journal of the International Society of Sports Nutrition, healthy subjects who took 2,400 mg of fish oil daily for six weeks normalised cortisol levels and showed leaner body mass.
This really comes down to dialing in your nutrition though!
3. Moderate Your Intensity.
High Intensity Interval Training is great, but if your body is already in overdrive from all these other factors then this is the last thing you need to do.
Switch to steady state cardio, moderate weight lifting (50-60%) or try yoga.
Observe how these specific types of training modalities make you feel, and whether they affect your sleep or energy levels.
These adjustments don’t need to be permanent, just temporary.
When your cortisol curve is back on track, you’ll have the energy you need throughout the day and get the rest you deserve — without slogging through the wired-but-tired cycle.