Cortisol

[EBF_2356]

Ok,
well i had my bio-sig done today. Umbilical has gone up again, but all other measurements are great and under 10.
The umbilical is holding me back from hitting sub 10%.

Any thoughts? The initial thoughts were low DHEA levels, because stress isnt that high and I am sleeping well 6.5-8hrs at least EVERY NIGHT.

Leangains style eating. 1pm-9pm eating.
I do eat berries after dinner for antioxidant values and eat whole foods only. ANY HELP WOULD BE GREAT

[mr.cooper69]

How is your:

-Long chain saturated fat intake
-Veggie intake

[EBF_2356]

How is your:

-Long chain saturated fat intake
-Veggie intake

Veggies at ~8serves per day multi coloured.
Long chain sat fats: which type like animal fats?

[mr.cooper69]

Veggies at ~8serves per day multi coloured.
Long chain sat fats: which type like animal fats?

Any saturated fats that aren't MCTs. So dairy/animal fat.

[EBF_2356]

Any saturated fats that aren't MCTs. So dairy/animal fat.

Don't eat that much.
Grass fed Steak 3 times week (interchange with lean grass fed mince) and fish couple times a week.

[mr.cooper69]

Don't eat that much.
Grass fed Steak 3 times week (interchange with lean grass fed mince) and fish couple times a week.

Get your saturated fat intake up. Too many members of this board lack saturated fats, which are essential to proper steroid hormone production.

[EBF_2356]

Will do. Anything else?

[mr.cooper69]

You can post up a representative diet and macros and I can critique it.

[EBF_2356]

Training 7am
Brekky post w/o at 8.45am:. 8 egg whites, 200g yam.
Lunch: olive oil (20ml) apple cider vinegar over stir fry veggies and large chicken breast approx 300g.
Snack: pea.protein isolate with 10g psyllium husk and 1 tbspoon EVCO and 60g mixed raw nuts
Dinner: chicken or grass fed steak or mince 400g in total with a forest of veggies and olive oil (15ml)

That's about it really.
If hungry after dinner I.may do.65ml coconut milk with 50g cacao nibs and 40g nuts and cinnamon

[bdcc]

Ok,
well i had my bio-sig done today. Umbilical has gone up again, but all other measurements are great and under 10.
The umbilical is holding me back from hitting sub 10%.

Any thoughts? The initial thoughts were low DHEA levels, because stress isnt that high and I am sleeping well 6.5-8hrs at least EVERY NIGHT.

Leangains style eating. 1pm-9pm eating.
I do eat berries after dinner for antioxidant values and eat whole foods only. ANY HELP WOULD BE GREAT

- 6.5 hours sleep isn't necessarily adequate.
- What are all of your other skinfolds? Umbilicus tends to be one of the highest but it doesn't mean it is disproportionate.

[EBF_2356]

- 6.5 hours sleep isn't necessarily adequate.
- What are all of your other skinfolds? Umbilicus tends to be one of the highest but it doesn't mean it is disproportionate.

Pec is 3
Tricep is 6
All others are around 8 bar umbilical which is 17. Eeeeszsshhh

[uvawahoowa]

Get your saturated fat intake up. Too many members of this board lack saturated fats, which are essential to proper steroid hormone production.

What should daily sat fat intake be?

[bdcc]

Pec is 3
Tricep is 6
All others are around 8 bar umbilical which is 17. Eeeeszsshhh

It is easier for me to help you if you post all of them.

[EBF_2356]

It is easier for me to help you if you post all of them.

Will need to check with practitioner

[Docmattic]

Maybee your leptin levels are low. Try carb-ups on the weekend and eat over maintenance to boost it then shred during the week.
Additionally, you could try eating the majority of your carbs at night just to change things up. That worked for me when i was cutting.

This is just my experience and is how i will cut next time.

If you want to lower cortisol a cheap way is to use 1000mg of vit-c upon waking, before training and before bed.
I also like acetyl carnatine for a boost while cutting

[EBF Inc]

Maybee your leptin levels are low. Try carb-ups on the weekend and eat over maintenance to boost it then shred during the week.
Additionally, you could try eating the majority of your carbs at night just to change things up. That worked for me when i was cutting.

This is just my experience and is how i will cut next time.

If you want to lower cortisol a cheap way is to use 1000mg of vit-c upon waking, before training and before bed.
I also like acetyl carnatine for a boost while cutting

Low leptin usually means high cortisol and vice versa

Carb ups with +70% for a couple days to bring levels back to normal.

Have to remember it usually takes about 2 weeks for leptin to return to baseline

I'll have to dig for the studies did a short paper on leptin resistance about a month ago

[EBF Inc]

Maybee your leptin levels are low. Try carb-ups on the weekend and eat over maintenance to boost it then shred during the week.
Additionally, you could try eating the majority of your carbs at night just to change things up. That worked for me when i was cutting.

This is just my experience and is how i will cut next time.

If you want to lower cortisol a cheap way is to use 1000mg of vit-c upon waking, before training and before bed.
I also like acetyl carnatine for a boost while cutting

As for carnitine. He gets that from the AAv2

[MidwestBeast]

If possible, I'd do some lab work before guessing at problems (other than simple fixes like adding saturated fats, etc.).

With as much money as we're willing to spend on other things, I see no reason not to do the blood/saliva work to find out if there are any glaring abnormalities. Makes it a lot easier than just going after likely culprits.

[mkretz]

great info in this thread guys, i have very hih cortisol and am looking for ways to lower it so this is great......any other ways to lower cortisol?

[mr.cooper69]

What should daily sat fat intake be?

You shouldn't fret, just exercise balance. The importance of the saturated fat:PUFA ratio is well-supported for testosterone levels and ​even body composition.

As for leptin, EBF is spot-on. A carb-up once weekly isn't going to normalize leptin. It will take consistent feedings in that manner.