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Cortisol

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    Cortisol


    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
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    How is your:

    -Long chain saturated fat intake
    -Veggie intake
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    The above is my own opinion and does not reflect the opinion of PES
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    Quote Originally Posted by mr.cooper69
    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?
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    Quote Originally Posted by runner_79 View Post
    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.
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    Quote Originally Posted by mr.cooper69

    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.
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    Quote Originally Posted by runner_79 View Post
    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.
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    Will do. Anything else?
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    You can post up a representative diet and macros and I can critique it.
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    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
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    Quote Originally Posted by runner_79 View Post
    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.
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    Quote Originally Posted by bdcc

    - 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
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    Quote Originally Posted by mr.cooper69

    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?
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    Quote Originally Posted by runner_79 View Post
    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.
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    Quote Originally Posted by bdcc

    It is easier for me to help you if you post all of them.
    Will need to check with practitioner
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    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
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    Quote Originally Posted by 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
    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
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    Quote Originally Posted by 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
    As for carnitine. He gets that from the AAv2
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    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.
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    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?
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    Quote Originally Posted by uvawahoowa View Post
    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.
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    The above is my own opinion and does not reflect the opinion of PES
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    Quote Originally Posted by Docmattic View Post
    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
    1000mg of Vitamin C is not necessarily advisable. Dr. Houser advises Vitamin C at 500mg a couple times a day but not more per serving. Also, Vitamin C around training may lead to it becoming a pro-oxidant rather than acting as an antioxidant.
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    Quote Originally Posted by mr.cooper69 View Post
    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.
    Interesting....so it was yet more bro science which suggested a single heavy carb meal would normalise leptin production....anecdotally this makes sense. There have been several times in the past when I dietted hard, hit a platue then ate heavy for a week and resumed fat loss. As a side note, does leptin influence cortisol, so for example would normalising leptin production help to normalise cortisol in the body?
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    Thx guys.
    I'm always hitting carbs post workout to drop the cortisol amount that circulates.
    It's a frustrating thing cause my body sees progress and leaness but umbilical sticks out like a sore thumb.
    Should I eat at maintenance, lower fats and up carbs?
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    Quote Originally Posted by bdcc

    It is easier for me to help you if you post all of them.
    U know pec and tricep.
    Waist is 10
    Calf 12
    Thyroid site midline 5
    Neck and chin both 3.5 each
    Quad 7
    Hamstring 8
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