Paleo Diet and Paleolithic Diet Questions & Answers

Question

9

1

Shooting from the hip, looking at my myself, I don't think that my leptin sensitivity is out of whack (albeit it could probably be much better) -- I am pretty sure my cortisol levels are completely out of whack --- high stress from my day job, high stress from admin-ing PaleoHacks (just kidding), not enough sleep b/c of job & Paleo babby, and I probably drink waaaaaaaaaaaaaaaaaaaayyy too much coffee. (Bad Patrik! Bad Patrik!)

One of our most popular PaleoHackers, The Quilt writes:

If you are fit or in decent shape and not sure based upon the above symptoms I would tell you to go get a blood test and check your reverse T3. It will be elevated. I also recommend simultaneously checking a salivary cortisol level.

Which describes me fairly well --- could stand to lose a few pounds (maybe 10-15 lbs) but am not really overweight and don't have any inflammation.

So, my question is -- for people in my condition, leptin probably okay, but could be better. Cortisol levels probably very bad. What would you and/or The Quilt suggest about people in my condition?

Gimme a prescriptive hack, the more concrete the better.

BTW If you say "stop stressing" or "work less" -- I might drop my ban hammer on you. Only sort of kidding.

flag	asked Jul 24 2011 at 20:12 Patrik♦♦ 12.1k●4●29●81

what is your exercise like? – Jeff Jul 24 2011 at 22:26

@Jeff -- exercise these days is almost non-existent. That said, I did surf for an hour this morning. But I need to start back into crossfit-esque real, intense exercise sometime soon -- but I am curious if I should fix my cortisol first... – Patrik♦ Jul 24 2011 at 23:26

My initial thought would be that cross-fit might be too stressful but that some, dare I say, moderate, exercise would actually help you manage stress quite nicely. Maybe surfing alone would do it? Maybe some moderate resistance training or some bike rides? The HIIT people don't seem to be big fans of moderate cardio, but there can be something very enjoyable and relaxing about it. – Jeff Jul 25 2011 at 0:01

2

exercise plus cortisol is great way to induce injury – The Quilt Jul 25 2011 at 0:59

2

dude, i need to move somewhere where i can surf. CA here I come – ben61820 Jul 25 2011 at 12:11

show 4 more comments

Matt · Accepted Answer · 2011-07-25 11:40:04Z UTC

From this paper: Caffeinated Coffee...Prevents Serum Cortisol Concentrations from Falling in Healthy Men

This graph shows the effect of a morning coffee on cortisol levels.

alt text

Changes in serum cortisol concentrations in men after the control (triangles), Caffeine (diamonds), and Defafinated (squares) interventions.

The 16 healthy young men in this study were habitual coffee drinkers. They were given 200ml of instant coffee, decaf or water with a meal at 9am after an overnight fast.

Cortisol is naturally high upon waking and falls during the morning. As you can see from the graph the coffee prevented most of this fall in cortisol for at least 3 hours and cortisol levels were a third higher. Even a single coffee in the morning might not be a great idea if you are worried about being stressed and having high cortisol levels.

Arlokk · Answer 2 · 2011-07-24 20:17:30Z UTC

3

Don't drink coffee after 11am.

answered Jul 24 2011 at 20:17

Arlokk
1,020●5●17

For some it's true....... – The Quilt Jul 24 2011 at 21:40

1

But... but... What if you don't wake up until 2pm? I would hate to have to drink my coffee in my sleep. – A at Grain Free Diet Jul 25 2011 at 2:57

@Arlokk -- going to implement that immediately. Thanks. – Patrik♦ Jul 25 2011 at 3:52

And, I might add, don't drink caffeinated beverages. Drastic times, drastic measures. – Tim Rangitsch Jul 25 2011 at 4:11

Well, don't drink coffee at or after lunch. :) Some coffee is fine. A lot of coffee is fine. Just time limit it to keep it from impacting your sleep and chronically elevating cortisol. – Arlokk Jul 25 2011 at 15:56

Karen · Answer 3 · 2011-07-24 20:30:45Z UTC

4

Learn to meditate. Great to take down cortisol.

http://www.ncbi.nlm.nih.gov/pubmed/1801007

answered Jul 24 2011 at 20:30

Karen
11.1k●7●33

1

Plus one....... – The Quilt Jul 24 2011 at 21:39

2

well there isn't just one form of meditation! – sallycinnamon Jul 25 2011 at 10:26

1

I've been trying walking meditation lately - I like it better than sitting and it seems an easier way for me to let go of thoughts and just be. – Karen Jul 25 2011 at 11:45

1

Laughing meditation or other forms of active meditation are great for relieving stress. See pragito dove (discovermeditation.com). My stomach muscles get a wonderful "workout" when I do this, and I feel on top of the world. – Laura Jul 25 2011 at 15:09

1

Hating on meditation? Seriously? – Karen Jul 25 2011 at 17:56

show 3 more comments

Happy Now · Answer 4 · 2011-07-24 20:54:17Z UTC

5

This may be too along the lines of "stop stressing" and is going to sound really cheesy, but practicing gratitude about every little thing that goes right in your life can crowd out stressful thoughts, and I'm assuming stress hormone production too.

answered Jul 24 2011 at 20:54

Happy Now
25.6k●13●68

1

Seems concrete +1 – David Moss Jul 24 2011 at 21:13

1

Plus one....... – The Quilt Jul 24 2011 at 21:39

2

It's kind of cute that "Happy Now" suggested "practicing gratitude." ;) – gilliebean♦ Jul 24 2011 at 22:42

1

I think if I have difficulty practicing gratitude daily that is just evidence that I need to incorporate the practice. The same is true of meditation and focused breathing. Can't make time for it...proof I need it. – nancy64 Jul 25 2011 at 16:19

1

Um, that would be breathing exercises. Just breathing is great too. I try to do that all the time. – Karen Jul 25 2011 at 18:01

show 5 more comments

Minnie The Minx · Answer 5 · 2011-07-24 21:16:16Z UTC

3

Maybe put a hold on the coffee for a bit, Last time I did this I lasted 4 days but I think I need to give it a 30day pass.

answered Jul 24 2011 at 21:16

Minnie The Minx
1,207●4●14

Yup, punt the coffee. – Tim Rangitsch Jul 25 2011 at 4:11

Happy Now · Answer 6 · 2011-07-24 21:20:54Z UTC

0

Okay, 2 strikes here, I'm gonna swing one more time. Hack it with herbs, valerian and ashwaganda both reduce cortisol production.

answered Jul 24 2011 at 21:20

Happy Now
25.6k●13●68

Adaptogens are a levee in the quilt......I have not hit yet but those two are nice ones. My favorite is Maca.....and if your hormonally broken, which most of my patients are I use a secret weapon.......progesterone. But it has to used when you know more variables. – The Quilt Jul 24 2011 at 21:42

Which variables, Quilty? – Patrik♦ Jul 24 2011 at 21:50

@Happy Now -- what amounts of these? – Patrik♦ Jul 24 2011 at 21:51

I usually get Herb Pharm tinctures, but I'm sure there are many other good ones. They usually recommend 30-40 drops as a dosage (which conveniently is almost always 1 dropperful). Valerian is going to make you feel like you popped a valium, so don't take it before driving. I think it is best in the evening right after work. If your muscles feel rubbery, ease back on the dosage. For the Ashwagandha an evening dose about an hour before bedtime is good. The key is to go bed when it starts making you feel sleepy or you can get a boomerang effect. You can also take it in the morning. – Happy Now Jul 24 2011 at 22:09

1

cant practice medicine over the net. I think if you read my stuff you will get a general feeling of what you need. To really get it all together requires a history and physical. One of the ladies from MDA showed up at my office unexpectedly for me to hack her spine. When she left an hour and 15 minutes later she knew more about what really was her problem based upon all the labs her other 7 docs drew. Getting labs is not enough. Knowing what they mean is paramount. Understanding that requires a history. Read my blog of today for an example. That was a spine patient who had a diet issue – The Quilt Jul 25 2011 at 1:04

show 6 more comments

Prop Widow · Answer 7 · 2011-07-24 22:20:03Z UTC

I'm dealing with the cortisol issue too and, along with identifying allergens, exercising to relax rather than to work up a sweat (I try and do an almost leisurely and meditative swim several times a week), what has helped me is to try and stop at least a dozen times a day and unclench my neck, shoulders, abdomen, and anything else that might be knotted up. I usually find that if I relax my solar plexus first, the rest will follow. It's still hard for me to maintain the relaxed posture, but I'm hoping that if I do it for twenty seconds as often as I can remember to, it will become a habit. (I also sing as lustily as I can for at least ten minutes (like in the shower). I get to do controlled yelling and regular deep breathing at the same time.)

gilliebean · Answer 8 · 2011-07-24 22:45:25Z UTC

5

Eat 30 to 50 g of your daily protein soon after waking up. Eat it at the same time every day.

Eat your last meal, 10 to 12 hours before waking the next day.

This should help reset your daily hormonal rhythms, including cortisol.

answered Jul 24 2011 at 22:45

gilliebean♦
13.7k●2●20●55

1

plus one......but some need higher protein levels. – The Quilt Jul 25 2011 at 1:01

The Loon · Answer 9 · 2011-07-24 23:56:39Z UTC

4

Every evening, get off all the things you are plugged into and just do something else before sleep. Disable all blue LED's.

answered Jul 24 2011 at 23:56

The Loon
8,442●6●26

	How long before sleep do you find best? – Karen Jul 25 2011 at 11:47
	I've only tried it for an hour, mostly because I just fall asleep once I sit down. Blocking all LED's from direct line of sight really helps. If I do wake up, I don't bother to notice the time, because that involves turning on the alarm backlight and then I will stay awake longer. I just tell myself, "its early" and settle back into sleep. Works for me. – The Loon Jul 25 2011 at 14:50
	I've blocked all the LEDs and placed the alarm clock across the room with a cover over it. It sure did help. I've put yellow "bug lights" in my night time lamps and I think that is helping too with better sleep, but I still haven't weaned off the nighttime computer. Sounds like time to do so. – Karen Jul 25 2011 at 17:51

Grottenolm · Answer 10 · 2011-07-25 06:54:11Z UTC

Been dealing with the same cortisol issues here - this is what worked for me so far -

~ Totally gave up coffee. Still drink black tea, but for some reason the caffeine from tea affects me differently than coffee. Doesn't "wire" me.

~ Being REALLY strict with sleep - start winding down at 9:30, lights out at 10pm. This is the hardest, especially socially. But so worth it. I know that you said the sleep thing is hard, but I would go so far as to alter other things around sleep to facilitate it - sincerely believe it's THAT important.

~ Cutting back on Tabata style HIIT stuff and doing more "relaxing" exercise - long walks and callanetics.

~ Doing a few more things just for pleasure and freeing up the mind to distract yourself from work stress - watching movies, drawing for fun (I am am illustrator and have been exclusively drawing for clients only for months and months (stressful) neglecting my own personal art. Doodling for myself helped tremendously, alter to fit your hobby/passion in life)

After about a month my IBS is much better and the fat around my midsection is finally starting to budge.

Karen · Answer 11 · 2011-07-25 09:49:46Z UTC

3

Go for long walks in natural places - beaches, forests, mountains etc. Put the emphasis on enjoying and relaxing rather than making time. Pick some edibles on the way. Sit in a stream or walk in the surf. Very paleo.

answered Jul 25 2011 at 9:49

Karen
11.1k●7●33

sallycinnamon · Answer 12 · 2011-07-25 10:42:48Z UTC

I think you need to get your saliva cortisol result first before deciding a plan of action. There are different stages of adrenal fatigue, each needing their own specific treatment. You don't know for certain that you have high cortisol - for all you know, the cortisol rhythm (peaks in the AM, dips in the evening) may be out of whack (in some people it is actually reversed), or you may be low across all 4 readings in the 24 hr test.

That said, there are many general things you can do, most of which have been suggested above. Other things are Vitamin C (the adrenals are Vitamin C hogs), high B5 (plus the other Bs are needed too), adaptogens are mentioned above. I have personally benefitted from licorice root which helps prevent the breakdown of cortisol by the liver (this effectively stretches out your cortisol supply) but you cannot take this if you have high blood pressure. I'm currently using Now's Super Cortisol and Nutricology's Adrenal Glandular to wean myself off hydrocortisone. Hydrocortisone is used by many "alternative" docs to give the adrenals a rest from cortisol production for a short period of time in the case of adrenal fatigue. I've also found that upping my fat intake has helped me immensely with weaning off it, which seems to indicate my use of fat as an energy source is taking some of the stress off different bodily systems.

Also get your DHEA-S (sulfate) checked as often this can be pooped if your adrenals are a bit tired.

A few people I know on a thyroid/adrenal forum take pregnenolone as this is a precursor to many steroids and hormones in the body. Ensuring you have enough good cholesterol in the body means you have the right building blocks to create these steroids and hormones in the first place.

For high cortisol, I know some who have taken phosphatidyl serine but I haven't personally.

The best book on this subject is "Adrenal Fatigue" by James Wilson: http://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152/ref=sr_1_1?s=books&ie=UTF8&qid=1311590364&sr=1-1

And, yeah, cut back on the coffee (swiss water decaf tastes just the same - I often mix half/half with regular coffee when I make it at home) - it sends your adrenals into a spin by releasing adrenaline which can eventually contribute to burnt out adrenals - something you want to avoid!

Best hack to lower cortisol and increase leptin sensitivity?

12 Answers