What you need to know about Cortisol...

Some of you may or may not know what cortisol is. Cortisol is a catabolic hormone produced by the body that is primarily responsible for carbohydrate metabolism. It is triggered by stress and the "fight or flight" response in the body. Cortisol is essential for proper glucose metabolism, blood sugar maintenance, inflammatory response, blood pressure regulation and healthy immune function. Unfortunately, it can make seeing results in the gym tougher if secreted too often in high amounts. Because of cortisol's catabolic nature; meaning its role in metabolism is to break down molecules, high levels of cortisol induced by stress or over training can lead to a decrease in lean body mass, decreased thyroid function (the thyroid regulates your metabolism), increased abdominal fat and blood sugar imbalances.

When blood sugar levels are low and your body has depleted it's glycogen stores(energy stored in the muscles), cortisol will kick in to begin the metabolizing of amino acids and proteins. Protein and amino acids are vital components and building blocks of muscle. Frequent stimulation of cortisol release brought on by chronic stress can lead to blood sugar imbalances, as cortisol is responsible for increasing and processing blood glucose. Because your body is only able to utilize so much glucose at a time, the excess glucose will be absorbed in the form of stored energy either as glycogen in the muscles or adipose (fat) tissue. Chronic stress, coupled with a roller coaster diet is recipe for an ineffecient metabolism and an increase in body fat storage.

So how do you fix this issue? Exercise for one, is a great stress management tool and it increases your metabolism. Exercise releases endorphins and can relieve mental stress by diverting your attention away from the pains of your day. Eating a consistent diet rich in fibrous carbohydrates, balanced with good sources of lean protein and fat will also help your metabolism. Keeping your blood sugar levels balanced and your body properly fueled will reduce the affects of cortisol metabolizing lean body mass, proteins and amino acids to replenish blood sugar levels.

Although cortisol may sound like a "bad guy" it plays a vital and important role in being healthy. Just be aware of the fact that when you are underfed and over stressed, as much of America is, you are likely to be at risk for increases in body fat. Use simple stress management techniques, exercise and proper diet to keep yourself ahead of the curve and on your way to healthy living!
Resources: Essentials of Strength and Conditioning by the National Strength and Conditioning Association