1 00:00:01,760 --> 00:00:04,200 Speaker 1: Hi, and welcome back to Bounce Forward with me. 2 00:00:04,600 --> 00:00:08,039 Speaker 2: Tip Paul, I'd like to acknowledge the traditional custodians of 3 00:00:08,080 --> 00:00:11,360 Speaker 2: the land in which I'm recording this podcast, the warundry 4 00:00:11,440 --> 00:00:12,800 Speaker 2: people of the Cooler Nation. 5 00:00:13,360 --> 00:00:16,439 Speaker 1: I pay my respect to elders past and present. 6 00:00:17,680 --> 00:00:20,200 Speaker 2: Today we're hitting up the second part of the great 7 00:00:20,280 --> 00:00:25,040 Speaker 2: question that was asked last episode, and we're tackling cortisol levels. Now, 8 00:00:25,079 --> 00:00:28,520 Speaker 2: this is something really close to my heart because many 9 00:00:28,560 --> 00:00:31,800 Speaker 2: many moons ago, I was diagnosed with chronic fatigue syndrome 10 00:00:32,040 --> 00:00:36,080 Speaker 2: and a big part of my healing process was dealing 11 00:00:36,120 --> 00:00:40,760 Speaker 2: with cortisol levels and the parasympathetic nervous system. So listen 12 00:00:40,800 --> 00:00:46,320 Speaker 2: today and you'll get some tips. Now, I want to 13 00:00:46,360 --> 00:00:50,839 Speaker 2: discuss how to calm your cortisol levels around you know, 14 00:00:51,680 --> 00:00:54,440 Speaker 2: around nutrition and training, and this is a lot about 15 00:00:54,440 --> 00:00:55,560 Speaker 2: your nervous system. 16 00:00:56,320 --> 00:00:57,800 Speaker 1: Exercise can be. 17 00:00:57,720 --> 00:01:00,600 Speaker 2: A very effective way to lower cortisol levels and promote 18 00:01:00,640 --> 00:01:05,560 Speaker 2: overall wellbeing because it positively affects your nervous system. It's 19 00:01:05,560 --> 00:01:08,880 Speaker 2: the best tool we have to manage cortisol. Exercise, it's 20 00:01:08,920 --> 00:01:13,160 Speaker 2: the best tool we have. Exercise triggers a cascade of 21 00:01:13,240 --> 00:01:17,720 Speaker 2: reactions that stimulate cortisol production, and I got to say that. 22 00:01:17,760 --> 00:01:20,000 Speaker 1: It is not necessarily a bad thing. 23 00:01:20,840 --> 00:01:24,720 Speaker 2: It's a short term surge that is beneficial when approach 24 00:01:24,800 --> 00:01:28,160 Speaker 2: with moderation and recovery. Mind, you need to have that 25 00:01:28,280 --> 00:01:33,080 Speaker 2: cortisole surge. It's actually really important while intense and long 26 00:01:33,120 --> 00:01:38,360 Speaker 2: workout suits some people and exercise load exceeding your body's 27 00:01:38,400 --> 00:01:42,720 Speaker 2: adaptation can result in constantly elevated cortisol levels, which maybe 28 00:01:42,720 --> 00:01:45,039 Speaker 2: storm that's where you're at, okay. 29 00:01:45,160 --> 00:01:49,000 Speaker 1: So you don't want to be over exercising. 30 00:01:49,240 --> 00:01:52,960 Speaker 2: These elevated levels of cortisol can be catabolic, hindering the 31 00:01:52,960 --> 00:01:56,320 Speaker 2: body's recovery and stopping muscle growth and fat loss and 32 00:01:56,440 --> 00:02:02,800 Speaker 2: often leady feeling drained, crappy, and and you know, add 33 00:02:02,880 --> 00:02:06,160 Speaker 2: stress into the mix and you're dealing with the disregulated 34 00:02:06,320 --> 00:02:11,520 Speaker 2: cortizole levels. You're just absolutely gone. So what is cortisol? 35 00:02:11,639 --> 00:02:15,480 Speaker 2: Cortisol is a stress hormone. It's produced by the adrenal 36 00:02:15,520 --> 00:02:19,920 Speaker 2: glands in response to stress and low blood glucose levels. 37 00:02:20,080 --> 00:02:23,560 Speaker 2: It's often called the stress hormone because its levels increase 38 00:02:23,720 --> 00:02:25,279 Speaker 2: during times of stress. 39 00:02:25,560 --> 00:02:26,480 Speaker 1: It's functional role. 40 00:02:26,480 --> 00:02:29,960 Speaker 2: It plays a vital role in metabolism, immune response, and 41 00:02:30,200 --> 00:02:34,040 Speaker 2: energy regulation. Chronic high levels of cortisol can lead to 42 00:02:34,160 --> 00:02:38,680 Speaker 2: negative health effects, including weight gain, anxiety, depression, and even 43 00:02:38,680 --> 00:02:41,880 Speaker 2: immune dysfunction. So we have to look at the nervous 44 00:02:41,880 --> 00:02:45,040 Speaker 2: system for this. Okay, So let's look at the nervous system. 45 00:02:45,120 --> 00:02:47,799 Speaker 2: And you've got two parts of the nervous system, which 46 00:02:47,840 --> 00:02:51,680 Speaker 2: I just love. You've got the sympathetic nervous system, which 47 00:02:51,720 --> 00:02:54,799 Speaker 2: is part of the autonomic nervous system that prepares a 48 00:02:54,840 --> 00:02:57,079 Speaker 2: body for the fight or flight response. And we've heard 49 00:02:57,080 --> 00:02:59,480 Speaker 2: the fight of flight response. We know about that. It 50 00:02:59,520 --> 00:03:02,480 Speaker 2: increases the heart rate, the blood pressure, and cortisol levels 51 00:03:02,560 --> 00:03:05,680 Speaker 2: during stress. And you might get fight or flight response 52 00:03:05,680 --> 00:03:08,800 Speaker 2: from getting an email, oh my god, heart stopping email, 53 00:03:09,040 --> 00:03:11,200 Speaker 2: or you might get it from a tiger chasing you 54 00:03:11,240 --> 00:03:14,600 Speaker 2: down the street. You know, your body doesn't know the difference, 55 00:03:15,160 --> 00:03:19,639 Speaker 2: so that stress can happen anywhere at any time. Then 56 00:03:19,639 --> 00:03:22,799 Speaker 2: you've got the parasympathetic nervous system, which is also part 57 00:03:22,840 --> 00:03:25,880 Speaker 2: of the autonomic nervous system that promotes rest and digests 58 00:03:26,200 --> 00:03:30,360 Speaker 2: that response. It helps the body relax, recover, and reduce 59 00:03:30,520 --> 00:03:34,600 Speaker 2: cortisol levels. I think of the sympathetic nervous system as 60 00:03:34,639 --> 00:03:38,560 Speaker 2: a lion and the parasympathetic nervous system as a koala. 61 00:03:38,680 --> 00:03:41,360 Speaker 2: Too much lion and you are sick. 62 00:03:42,240 --> 00:03:45,200 Speaker 1: You have to pat the koala. You've got to cuddle 63 00:03:45,200 --> 00:03:45,800 Speaker 1: the koala. 64 00:03:45,880 --> 00:03:47,640 Speaker 2: You got to You've got to make sure that you're 65 00:03:47,680 --> 00:03:50,520 Speaker 2: giving love to the parasympathetic nervous system with the rest 66 00:03:50,560 --> 00:03:54,119 Speaker 2: and digest and bringing down the quartersole levels. So how 67 00:03:54,640 --> 00:03:58,720 Speaker 2: do you bring down the quarterzole levels and trigger the 68 00:03:58,720 --> 00:04:04,320 Speaker 2: parasympathetic nervousysm. Certain types of exercise can help lower cortisole 69 00:04:04,400 --> 00:04:09,839 Speaker 2: levels and initiate that parasympathetic nervous system response. So you've 70 00:04:09,840 --> 00:04:15,920 Speaker 2: got moderate intensity aerobic exercise like walking, jogging, swimming, cycling, dancing. 71 00:04:17,040 --> 00:04:21,599 Speaker 2: Regular aerobic exercise at moderate intensity can reduce cortisole levels 72 00:04:21,600 --> 00:04:25,960 Speaker 2: by enhancing mood, so you get the endorphins, reducing anxiety 73 00:04:26,040 --> 00:04:30,719 Speaker 2: and promoting relaxation. It also improves cardiovascular health and overall fitness. 74 00:04:31,080 --> 00:04:33,640 Speaker 2: Then you've got your strength training which can help reduce 75 00:04:33,720 --> 00:04:39,039 Speaker 2: it because you're building muscle that can reduce cortisole mind 76 00:04:39,080 --> 00:04:43,719 Speaker 2: body exercises like pilates, taichi yoga, So you're already doing 77 00:04:43,720 --> 00:04:46,640 Speaker 2: the right things storm you know, working on the pilates. 78 00:04:46,960 --> 00:04:51,600 Speaker 2: These exercise, focus on the deep breathing and the mindfulness 79 00:04:51,600 --> 00:04:55,479 Speaker 2: which activates a parasympathetic nervous system and brings that cortisole 80 00:04:55,640 --> 00:04:59,280 Speaker 2: right down. You want to look at relaxation techniques as well, 81 00:04:59,320 --> 00:05:04,360 Speaker 2: like stretching, deep breathing, the box breathing for example, meditation, 82 00:05:04,880 --> 00:05:09,360 Speaker 2: because these all trigger the parasympathetic nervous system, promoting relaxation 83 00:05:10,000 --> 00:05:13,479 Speaker 2: and bringing corterizole levels down, as well other things which 84 00:05:13,520 --> 00:05:16,400 Speaker 2: I've done in the past, because it's. 85 00:05:16,320 --> 00:05:17,440 Speaker 1: All about the vagus nerve. 86 00:05:17,640 --> 00:05:20,120 Speaker 2: Okay, and you can stimulate the vagus nerve at the 87 00:05:20,160 --> 00:05:25,040 Speaker 2: back of your neck by gargling. Just goggle, goggle, goggle, goggle, 88 00:05:25,360 --> 00:05:27,800 Speaker 2: and that will stimulate the vagus nerve and bring a 89 00:05:27,839 --> 00:05:31,680 Speaker 2: sensation of relax relaxation and bring on that parasympathetic nervous 90 00:05:31,680 --> 00:05:36,880 Speaker 2: system response cold showers, listening to music, anything where you 91 00:05:37,000 --> 00:05:42,320 Speaker 2: feel at peace, that kind of feeling that's a parasympathetic 92 00:05:42,360 --> 00:05:49,159 Speaker 2: nervous system kicking in. You want to really make sure 93 00:05:49,200 --> 00:05:54,039 Speaker 2: that you are avoiding over training here storm Excessive high 94 00:05:54,040 --> 00:05:57,680 Speaker 2: intensity of exercise can increase corterizole levels, so you want 95 00:05:57,720 --> 00:06:01,760 Speaker 2: to aim for a balanced workout routine, mix of aerobic strength, 96 00:06:01,960 --> 00:06:06,919 Speaker 2: mind body exercises, and where possible, opt for outdoors because 97 00:06:07,000 --> 00:06:10,200 Speaker 2: exercising in nature has been shown to reduce cortisol levels 98 00:06:10,240 --> 00:06:15,280 Speaker 2: and improve mood big time. Then you want consistency, about 99 00:06:15,279 --> 00:06:17,960 Speaker 2: one hundred and fifteen minutes and moter intensity exercise a 100 00:06:17,960 --> 00:06:19,880 Speaker 2: week and seventy five minutes of high intensity. 101 00:06:19,960 --> 00:06:20,840 Speaker 1: That's all you need to do. 102 00:06:21,520 --> 00:06:26,320 Speaker 2: Consistency helps regulate cortisol levels and promotes overall health. And 103 00:06:26,360 --> 00:06:30,160 Speaker 2: then you've got to incorporate that recovery, adequate recovery. 104 00:06:29,640 --> 00:06:30,440 Speaker 1: Whatever that is. 105 00:06:30,640 --> 00:06:32,839 Speaker 2: You've got to prevent that chronic stress in your body. 106 00:06:33,480 --> 00:06:36,520 Speaker 2: Whatever is relaxing for you. For me, I love playing 107 00:06:36,520 --> 00:06:40,680 Speaker 2: the piano. That relaxes me, stretching, foam rolling, whatever it 108 00:06:40,760 --> 00:06:46,160 Speaker 2: is for you, just find that relaxation, mindful exercises, focusing 109 00:06:46,200 --> 00:06:49,760 Speaker 2: on your movements, on your breath. It alleviates stress, and 110 00:06:49,839 --> 00:06:53,880 Speaker 2: it activates that parasympathetic nervous system. So listen to your body, 111 00:06:54,560 --> 00:06:58,320 Speaker 2: pay attention to the signs of overtraining such as persistent fatigue, 112 00:06:58,560 --> 00:07:04,039 Speaker 2: mood swings, dec performance, and adjust that workout intensity. You know, 113 00:07:04,680 --> 00:07:10,360 Speaker 2: I'm very, very passionate about the parasympathetic nervous system because 114 00:07:10,880 --> 00:07:14,920 Speaker 2: many years ago about five years ago, I was diagnosed 115 00:07:14,960 --> 00:07:17,480 Speaker 2: with chronic fatigue syndrome and all the doctors in the 116 00:07:17,480 --> 00:07:19,480 Speaker 2: world couldn't help me. And I was on the medical 117 00:07:19,480 --> 00:07:23,480 Speaker 2: merry go round, doctor after doctor, specialist, stuff specialist. I 118 00:07:23,520 --> 00:07:27,280 Speaker 2: saw every kind of ifs. There is a cardiologist, a neurologists, 119 00:07:27,360 --> 00:07:31,200 Speaker 2: so you know everyone, and none of them knew what 120 00:07:31,240 --> 00:07:33,400 Speaker 2: to how to help me. And I ended up at 121 00:07:33,400 --> 00:07:37,000 Speaker 2: a chronic fatigue clinic where they taught me about the 122 00:07:37,040 --> 00:07:40,840 Speaker 2: parasympathetic nervous system. And at the end of the day, 123 00:07:40,840 --> 00:07:42,800 Speaker 2: I was burnt out and I had to learn to 124 00:07:42,880 --> 00:07:45,760 Speaker 2: calm my farm, and the best way to do that 125 00:07:46,160 --> 00:07:49,920 Speaker 2: was through these techniques stimulating the vegus nerve making sure 126 00:07:49,960 --> 00:07:52,320 Speaker 2: I wasn't overtraining because I was. At that time, I 127 00:07:52,440 --> 00:07:56,040 Speaker 2: was running TXO and doing workouts for TXO on camera. 128 00:07:56,240 --> 00:07:58,560 Speaker 2: I was also working for Chris Hemsworth on his Center 129 00:07:58,600 --> 00:08:01,360 Speaker 2: app doing workouts for Center. I was the director of 130 00:08:01,400 --> 00:08:04,200 Speaker 2: training on that app. I was doing way too much 131 00:08:04,240 --> 00:08:08,960 Speaker 2: training and I had burnt out my nervous system, so 132 00:08:09,040 --> 00:08:11,040 Speaker 2: you really do need to take care of it. It 133 00:08:11,080 --> 00:08:14,600 Speaker 2: took me three years to recover, and you don't want 134 00:08:14,600 --> 00:08:17,040 Speaker 2: to take three years out, so This is the start. 135 00:08:17,120 --> 00:08:20,440 Speaker 2: This is the red flag. This is the Hey, I'm 136 00:08:20,480 --> 00:08:23,520 Speaker 2: not happy your quartisol levels are up. I've got to 137 00:08:23,520 --> 00:08:28,600 Speaker 2: listen to my body. So prioritize, yes, the strength training 138 00:08:28,640 --> 00:08:30,920 Speaker 2: over the hot and sweaty workouts, because the hot and 139 00:08:30,960 --> 00:08:34,560 Speaker 2: sweaty workouts impact your nervous system, and you want to 140 00:08:34,600 --> 00:08:38,240 Speaker 2: prioritize the parasympathetic nervous system and all those beautiful relaxing 141 00:08:38,280 --> 00:08:41,000 Speaker 2: things that you can do. Also, I want to touch 142 00:08:41,040 --> 00:08:45,640 Speaker 2: on very quickly how you can heal your nervous system 143 00:08:45,760 --> 00:08:50,199 Speaker 2: through food as well. So Number one, a balanced diet. 144 00:08:50,480 --> 00:08:54,360 Speaker 2: I always bang on about that in my podcast Regular Meals. 145 00:08:55,160 --> 00:08:57,640 Speaker 2: You should say, oh, sif I'm not listening for you 146 00:08:57,679 --> 00:09:00,160 Speaker 2: to tell me to eat regular meals, But yes, you 147 00:09:00,280 --> 00:09:04,720 Speaker 2: have to eat regular meals. If you don't eat regularly, 148 00:09:04,840 --> 00:09:08,360 Speaker 2: then your blood sugar levels won't be maintained and they 149 00:09:08,360 --> 00:09:11,920 Speaker 2: won't be stable, which can then prevent cortisole spikes. So 150 00:09:11,960 --> 00:09:14,560 Speaker 2: you really want to make sure that eating regular meals 151 00:09:14,559 --> 00:09:16,720 Speaker 2: and snacks throughout the day can help maintain that sable 152 00:09:16,720 --> 00:09:20,559 Speaker 2: blood sugar levels, which then prevents those whoa spikes of 153 00:09:20,640 --> 00:09:26,160 Speaker 2: cortisol avoid fasted workouts. Okay, don't starve yourself and then 154 00:09:26,200 --> 00:09:29,000 Speaker 2: go work out or work out first thing in the morning. 155 00:09:29,000 --> 00:09:31,480 Speaker 2: Make sure you have something to eat, something like a 156 00:09:31,520 --> 00:09:34,880 Speaker 2: banana or something rich in carbs and protein that can 157 00:09:34,920 --> 00:09:38,400 Speaker 2: stabilize that blood sugar and prevent the excessive cortisole rise. Okay, 158 00:09:39,080 --> 00:09:43,400 Speaker 2: anti inflammatory foods. Chronic inflammation can lead to elevated cortisols, 159 00:09:43,440 --> 00:09:47,360 Speaker 2: so incorporate things such as fruits, vegetables, nuts, seeds, fatty fish, 160 00:09:47,400 --> 00:09:50,920 Speaker 2: they're all great. Make sure that you stay hydrated because 161 00:09:50,920 --> 00:09:54,960 Speaker 2: dehydration can increase cortisol levels, and a twenty eighteen study 162 00:09:55,000 --> 00:09:59,719 Speaker 2: found that mild dehydration can elevate cortisol levels following exercise. 163 00:10:00,040 --> 00:10:01,040 Speaker 1: Zip zip zip sip sip. 164 00:10:01,120 --> 00:10:04,600 Speaker 2: Make sure you're doing that. Limit caffeine and sugar. Okay, 165 00:10:04,760 --> 00:10:08,000 Speaker 2: I love my coffees. I'm from Melbourne. I live on coffee. 166 00:10:08,080 --> 00:10:10,640 Speaker 1: I do. I drink long Blacks, some hardcore about it. 167 00:10:10,679 --> 00:10:13,959 Speaker 2: But excessive caffeine can elevate cortisol levels, So try to 168 00:10:14,040 --> 00:10:16,520 Speaker 2: limit coffee and reduce added sugar. 169 00:10:16,800 --> 00:10:18,520 Speaker 1: All right, and we all know how to do that. 170 00:10:19,080 --> 00:10:21,320 Speaker 2: Your healthy fats are still important, so make sure you're 171 00:10:21,360 --> 00:10:24,040 Speaker 2: having your avocado, your nuts, your seeds, your olive oils. 172 00:10:24,400 --> 00:10:25,880 Speaker 1: There's some specific foods that. 173 00:10:25,920 --> 00:10:29,880 Speaker 2: Can lower cortisole, like your berries, your blueberry strawberries, raspberries 174 00:10:29,960 --> 00:10:33,400 Speaker 2: rich in antioxidants which can help inflammation and cortisol levels. 175 00:10:33,679 --> 00:10:38,319 Speaker 2: Your leafy greens, spinach kale high in magnesium which can 176 00:10:38,400 --> 00:10:42,800 Speaker 2: be shown to help lower cortisole. And your citrus fruits oranges, lemons, 177 00:10:42,840 --> 00:10:46,439 Speaker 2: grapefruits high en vitamin sea which can help reduce cortisol 178 00:10:46,480 --> 00:10:49,760 Speaker 2: levels during stress. And then your whole grains as well, quinoa, 179 00:10:50,080 --> 00:10:53,280 Speaker 2: brown rice. They help stabilize blood sugar levels which stop 180 00:10:53,320 --> 00:10:57,920 Speaker 2: those cortisole spikes. And of course something else I always bang 181 00:10:57,960 --> 00:11:02,560 Speaker 2: on about lean proteins again turkey. They have an amino 182 00:11:02,640 --> 00:11:06,000 Speaker 2: acid in them that helps to produce serotonin, a hormone 183 00:11:06,000 --> 00:11:09,880 Speaker 2: that counter rax cortisole. All right, So, and then you 184 00:11:09,920 --> 00:11:14,520 Speaker 2: want your fish and your fatty fishes like salmon, mackerel, sadines, 185 00:11:14,520 --> 00:11:17,080 Speaker 2: because they've got the amiga three fatty acids which help 186 00:11:17,559 --> 00:11:20,160 Speaker 2: they have the anti inflammatory properties that can help low 187 00:11:20,240 --> 00:11:23,439 Speaker 2: cortisole levels, which is really important. Other things rich in 188 00:11:23,480 --> 00:11:26,439 Speaker 2: amiga three fatty acids are cheer seeds and flax seeds. 189 00:11:27,360 --> 00:11:30,280 Speaker 2: And you know your Almonds and walnuts are also really 190 00:11:30,280 --> 00:11:33,160 Speaker 2: important to low cortisol because they're high magnesium and healthy 191 00:11:33,160 --> 00:11:36,800 Speaker 2: fats and herbs and spices too, like turmeric which is 192 00:11:36,840 --> 00:11:42,600 Speaker 2: anti inflammatory, and ginger which also helps to reduce cortisole levels. 193 00:11:42,600 --> 00:11:45,560 Speaker 2: And ash Gwanda, oh my gosh, it's a great herb. 194 00:11:45,920 --> 00:11:50,680 Speaker 2: Lowers cortisole and stress. And then your probotic rich foods too, 195 00:11:50,720 --> 00:11:54,480 Speaker 2: Your yogurt and your kepher really important to low cortisol. 196 00:11:54,559 --> 00:11:58,000 Speaker 2: And your fermented foods like saur kraut and kimchi, dark 197 00:11:58,120 --> 00:12:02,840 Speaker 2: chocolate it's favorite of mine, lowers those cortisol levels. And 198 00:12:02,960 --> 00:12:07,199 Speaker 2: teas like green tea because they have the al finine 199 00:12:07,280 --> 00:12:09,520 Speaker 2: in it, which is an amino acid that helps to 200 00:12:09,559 --> 00:12:13,080 Speaker 2: promote relaxation and reduce the qurtisol, and the same thing 201 00:12:13,120 --> 00:12:16,560 Speaker 2: with camml ta. Okay, you may not know that. So 202 00:12:17,280 --> 00:12:19,640 Speaker 2: there are a few things that you can add into 203 00:12:19,679 --> 00:12:22,600 Speaker 2: your diet that's really going to reduce the quartersole levels. 204 00:12:22,640 --> 00:12:22,960 Speaker 1: Storm. 205 00:12:23,400 --> 00:12:26,760 Speaker 2: But I think we have realized that hot and sweaty 206 00:12:26,800 --> 00:12:29,840 Speaker 2: workouts if you are having a cortisole response, aren't the 207 00:12:29,840 --> 00:12:31,400 Speaker 2: way to go, and that. 208 00:12:31,280 --> 00:12:33,920 Speaker 1: There's a lot you can do to reduce cortisol and 209 00:12:33,960 --> 00:12:36,440 Speaker 1: inflammation in the body. A hope that helps. 210 00:12:38,720 --> 00:12:41,760 Speaker 2: Thanks so much for listening to Bounce Forward. I love 211 00:12:41,800 --> 00:12:44,360 Speaker 2: having your company, so please DM me all of your 212 00:12:44,440 --> 00:12:49,000 Speaker 2: questions on Instagram at tif Hoole Underscore XO. Don't forget 213 00:12:49,000 --> 00:12:51,200 Speaker 2: to rate and review me on your podcast app. 214 00:12:51,520 --> 00:12:56,240 Speaker 1: Happy Days.