Slide deck about stress management and hormones. These slides are meant to be used in their entirety. Please contact us at info@zrtlab.com for more information.

1. THE MISSING LINK TO STRESS
MANAGEMENT & RESILIENCE

2. Why Can’t I Hit My Fitness Goals
I eat right, work out, take vitamins…
and STILL have no energy
and can’t budge the belly fat!
What is holding me back?

3. The Hormone Connection
 Over 1/3 of adults are obese
 2/3 are overweight
 CDC data: Adults >40 are
the most unfit with highest
obesity rates
 It’s no coincidence that
this is the age when hormones
start to shift and decline…

4. Triggering Imbalances Linked to…
Belly fat
Sluggish
metabolism
Sugar cravings
Raging appetite
Unexplained
weight gain Fatigue +
burnout
Decreased
drive
Insomnia
Loss of
lean muscle
Higher body fat
Emotional eating Catabolic stress

5. Who Benefits from Cortisol Testing
 Anyone with:
 Weight loss goals: increase lean muscle, reduce body fat, raise
metabolic rate, control appetite and cravings
 Fitness and performance goals: increase energy, strength, stamina,
endurance and competitive drive
 Optimal-aging goals: reduce stress to enhance health vitality,
appearance, mood, memory, mental clarity, sleep, libido, zest for
living!

6. Hormones in Synchrony
 Hormones are key players in
regulating metabolism, blood
sugars, energy levels, strength,
stamina AND when and where
the body stores fat.
 When hormone levels dive,
symptoms float to the surface.

7. Causes of Hormone Imbalance?
 Aging: all hormones shift and decline
 Chronic Stress: triggers blood
sugar/insulin imbalances and
weight gain – belly fat in particular
 Poor nutrition: causes food cravings,
weight gain, insulin resistance, and
type II diabetes
 Lack of exercise: linked to overeating
and obesity, blood sugar imbalances,
and loss of lean muscle mass that is
replaced by fat
 Xenoestrogens: a.k.a. endocrine
disruptors that overstimulate/cause
imbalances and weight gain!

8. The Type C Lifestyle
 Stress vs. distress - identical responses
from a physiological perspective
 The brain registers stress as it always
has, but we no longer react with vigorous
physical activity (fight or running away)
 Body then stores stress response and
churns out stress hormones
 Now we’re living the Type C lifestyle:
chronic stress and constantly elevated
cortisol levels drop kick DHEA and other
crucial hormones

9. Key Players: Cortisol
 CORTISOL produced in adrenals in response to stress is
protective when not too high or too low
 Needed to maintain normal physiological processes during times of
stress
 Regulates gluconeogenesis /bodily metabolism of glucose, as well
as protein, and fatty acids.
 Primary hormone driving immune function
 Also helps control:
 Excess inflammation in the body under stress
 Mood and well being
 Blood vessels and blood pressure
 Connective tissue

10. DHEA: Fountain of Youth Hormone
 DHEA is the most abundant circulating
hormone in humans and the most
abundant product of the adrenal glands.
 It converts to testosterone, estrogen,
progesterone, or cortisol.
 Reduced levels are a marker of age-
related chronic conditions.
 It also functions to protect and maintain:
 Bone density
 lean muscle mass
 Metabolism and growth
 Cognitive health

11. Why Test Cortisol & DHEA
 Exposure to chronic stress raises cortisol levels and depletes
DHEA
 Levels are easily and non-invasively detectable in saliva
 Testing can:
 determine if a client has adrenal imbalances that are undermining
health and fitness goals
 Confirm suspected adrenal dysfunction
 Comparisons to normal motivates clients to make lifestyle changes
 Personalize rebalancing plan

12. America the Fattest

13. America the Fattest

14. America the Fattest

15. America the Fattest
2010

16. Adrenal Imbalance
 Our Adrenal Glands:
 Make CORTISOL, DHEA, var. sex
hormones at midlife
 Regulate metabolism of blood sugars
(gluconeogenesis) to fuel the body,
harness energy,
 Cope with stressors, induce appetite
for refueling after stress, increase fat
storage as a survival mechanism
 Maintain the immune system
Adrenal Gland
Kidney

17. Symptoms of Adrenal Imbalance
 Morning or evening fatigue
 Feeling “tired but wired”
 Can’t get to sleep or stay asleep
 Lack of stamina, weakness
 Allergies/asthma/chemical
sensitivities

18. What Causes Adrenal Imbalance?
• Chronic stress
• Diet high in sugars,
carbs, caffeine
• Unbalanced lifestyle
• Lack of sleep
• Midlife demand

19. How Does Adrenal Imbalance
Affect Weight?
 Triggers:
 blood sugar imbalances
 food and sugar cravings
 overproduction of insulin, which
increases fat storage, especially
around the middle

20. Cortisol Connection to Belly Fat
 Belly fat is the body’s
answer to stress
 Cortisol sends a potent
signal to abdominal fat
cells to store as much
fat as possible AND
hold on to it!

21. Androgen Imbalance –
DHEA & Testosterone
 Anabolic hormones
build/maintain lean
muscle and bone mass,
metabolic rate, skin
elasticity, sex drive, heart
health, energy, mood,
mental clarity
 The more lean muscle
the more rev in the
metabolism

22. How Does Androgen Imbalance
Affect Weight?
 High levels linked to insulin resistance and increased
abdominal fat
 Lows linked to loss of BMD, lean muscle, higher body fat, low
metabolic rate, poor exercise tolerance/recovery, sore
muscles/weakness, joint stiffness, aches/pains

23. Stress Hormones & Low Thyroid
 High cortisol stress
hormones inhibit thyroid
function leading to
sluggish metabolism,
lethargy, poor exercise
tolerance and stalled
weight loss

24. Balance Hormones Naturally
 Eat: whole, hormone-free fruits,
veg, good fats, fiber, proteins
 Drink: H20 – 64-oz/day minimum
 Exercise: MOVE it every day
 Sleep: 7+ hrs night
 Stress: minimize it
 Supplement: as needed

25. Don’t Scrimp on Vitamin
Zzzzzzzzzzzzz
 Minimum 7 hours a night
 Less disrupts appetite
hormones which can trigger
a raging appetite, sugar
cravings, constant hunger
and the sense of never
feeling full!

26. Balance Your Exercise
 Exercise not only burns calories
but releases tension held in the
muscles to help normalize cortisol
 Strength training boosts
Testosterone/DHEA and lean
muscle to lower body/belly fat!

27.  Cardio: < 40 min low – mod intensity (zone 1-2) when cortisol
level is w/in optimal range
 Strength: periodized and progressive
 Balance with recovery-activity (gentle yoga or pilates)

28.  Cardio: < 30 min intervals (2-3 min of zone 1, 1 minute zone 4, repeat)
at time of day with best energy level
 Strength: < 30 min w/higher load/lower reps (4-8 reps max to fatigue)
with longer rest periods between sets
 Active recovery: 2-3 times a week (gentle yoga/pilates)

29. Say NO to XENOS . . .
 Go green, organic
 Hormone-free, BPA-free etc.
 Earth friendly gardening
 No heating in plastics
 Fiber, water, crucifers clear xenos
to promote healthy hormone
metabolism

30. Don’t Sweat the Small Stuff

31. Now you know ….
 That an undetected, uncorrected hormone imbalance will
sabotage your client’s ability to:
 Build strong bones and muscles
 Boost metabolism
 Budge belly fat
 Control cravings
 Reach fitness/performance goals
 Lose weight and keep it off

32. Q&A

33. Thank You!
Merci!
Gracias!
Grazie!
Danke!