Cortisol is a stress hormone released by the body in response to stressful situations. While occasional cortisol release is normal, chronic elevated levels can lead to health problems. Prolonged stress causes cortisol levels to remain high, disrupting the body's circadian rhythm. This chronic stress response has been linked to numerous conditions like obesity, heart disease, depression, and Alzheimer's. Lifestyle changes that reduce stress and manage cortisol levels are important for long-term health and well-being.

2. Ref: notsupermum.com

3. Background:
1.
Cortisol is a hormone produced by your body in response to
difficult events.
2.
The occasional release of cortisol is essential to respond to
emergency situations. Too frequent release of cortisol can lead to
health problems.

4. 1980’s = Cholesterol

Early 1990’s = Free Radicals /
Antioxidants
Later 1990’s = Insulin / Blood Sugar



2000s= Cortisol

5. 
1,000 News Articles published over the
last 7 months.

October 2013: A staggering
423,000,000 million websites.

6. 
The body’s primary stress hormone:
◦ “Fight-or-Flight” response – Normal Stress Response
◦ Required by the body for survival
◦ Regulates inflammation, carbohydrate metabolism, cardiovascular
function, etc…

BUT too much of cortisol for too long leads to problems:
◦
◦
◦
◦
Repeated exposure to stressful situations (personal, family, work)
Modern stressors do not permit “fight-or-flight”
Stress hormones do not dissipate
Stress can lead to degenerative health consequences

7. Yikes!!!!!
A
Stress Occurs
B
Stress Response end
and stress hormones
dissipate
Stress response begins
in the brain (lots of
chemistry)
C
Fight or Flight

8. A
Yikes!!!!!
Yikes!!!!!
Stress Occurs
E
Stress is
killing us
D
B
Stress response
continues, and stress
hormones lead to
tissue damage
Stress response begins
in the brain (lots of
chemistry)
C
Modern Stressor do not
permit fight or flight

9. Cortisol Index
Total Score
Type C Index
Comments
0-5 points
Relaxed Jack
(Lower risk, no worries)
You are cool as a cucumber and have either a very low
level stress or a tremendous ability to deal effectively with
incoming stressors. Keep doing whatever you are doing!
6-10 points
Strained Jane
(Moderate risk)
You may be suffering from an overactive stress response
and chronically elevated levels of cortisol and should
incorporate anti stress strategies into your lifestyle
whenever possible – but don’t stress out about it.
Greater than 10
points
Stressed Jess
(High risk)
You are almost definitely suffering from an overactive
stress response, chronically elevated levels of cortisol,
and its detrimental metabolic effects – and you need to
take immediate steps to regain control.

10. Stress
Acute Stress
Chronic Stress
1. Brief
2. Normal Circadian
rhythm
3. Adaptive
1. Prolonged and
Repeated
2. Disrupted Circadian
rhythm
3. Maladaptive

12. Mircogram per deciliter
Cortisol Levels Throughout the Day
18
16
14
12
10
8
6
4
2
0
4AM
6AM
8AM 10AM Noon
2PM
4PM
6PM
8PM 10PM
Mid
2AM

13. Metabolic Effects (Cortisol Induced)
Chronic Health Condition
Increased appetite, accelerated muscle catabolism
(Breakdown) suppressed fat
oxidation, enhanced fat storage
Obesity
Elevated cholesterol and triglycerides levels
Heart disease
Elevated blood pressure
Heart disease
Alterations in brain neurochemistry (involving
dopamine and serotonin)
Depression/Anxiety
Physical atrophy (shrinkage) of brain cells
Alzheimer’s disease
Insulin resistance and elevated blood sugar levels
Diabetes
Accelerated bone resorption (breakdown)
Osteoporosis
Reduced levels of testosterone and Estrogen
Suppressed libido
Suppression of immune cell number and activity
Frequent colds/flu infections
Reduced synthesis of brain neurotransmitters
Memory/Concentration problems

14. Loss of Muscle Mass:
1.
2.
3.
4.
Breakdown of muscles, tendons and ligaments
Decrease synthesis of protein
Reduced levels of DHEA, Testosterone, growth
hormone, IGF -1 & Thyroid Stimulating Hormone
Drop in basal metabolic rate

15. Increase in Blood Sugar Levels
1.
2.
3.
Reduced transport of glucose into cells
Decrease insulin sensitivity = More Insulin
Resistance.
Increase in appetite and carbohydrates craving.

16. Increase in Body Fat
1.
Increase in the overall amount of body fat (due
to increased appetite, overeating and reduced
metabolic rate)
1.
An accumulation of body fat in abdominal region

17. What is Testosterone?
1.
Helps build muscles & other tissues, skin,
tendons, bones immune-systems
components.
2.
Controls aspects of Physiology including blood
cells productions and metabolism of protein
carbs and fats from food.

19. 1.
2.
3.
4.
5.
6.
7.
8.
Emotional changes (Increased anxiety and
Depression
Low sex drive
Decreased muscle mass
Reduced metabolic rate
Increased abdominal fat
Weak bones
Back pain
Elevated cholesterol

20. The more you answer YES to, the more likely you are to
have suboptimal testosterone levels.
The Benefit of maintaining normal testosterone:








Improve Mood
A heightened Sense of wellbeing
Increased mental and physical energy levels
Improve Sleep quality
Improve Sex drive and performance
Increased lean body/muscle strength
A decline in fat mass
Reduce levels of Cholesterols

21. Q. How is testosterone related to cortisol?
High Cortisol = Bigger Waist Line
Low Testosterone = Bigger Waist Line
Simultaneously = Weight Gain will

23. 1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
Change your email setting.
Leave Mobile and Ipad downstairs before bed.
Don’t read/watch trash
Take daily/mini vatcions
Take a full day of each week
Recreate to re-create
Get a massage
Take a bath
Take a long weekend
Take a yoga class
Get a pet (Make sure it’s easy to look after)
Crack up the tunes
Get some Sleep
Avoid caffeine in the after noon
Vitamins and mineral – B Complex, Vitamin C, Magnesium