Tag Archives: exercise

Belly fat and cortisol.

belly fat, cortisol, stress, fat

 

You can’t stress your way to good health or long term weight loss.”

We’ve been told that cortisol contributes to stubborn belly fat, but what is it, and how is it creeping into our lives?

“Cortisol is a steroid hormone that is produced by the adrenal glands which sit on top of each kidney. When released into the bloodstream, cortisol can act on many different parts of the body and can help:

  • your body respond to stress or danger
  • increase your body’s metabolism of glucose
  • control your blood pressure
  • reduce inflammation.

Cortisol is also needed for the fight or flight response, which is a healthy, natural response to perceived threats. The amount of cortisol produced is highly regulated by your body to ensure the balance is correct.”

Source: https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body

So some cortisol is good, it has regulatory functions in our body like waking up; this apparently is a person’s normal flow of cortisol in a typical day:

For the average person (i.e., somebody who rises at or around 6:30 a.m.), cortisol levels peak at:

  • 8 to 9 a.m.,
  • noon to 1 p.m., and
  • 5:30 to 6:30 p.m.
Source: https://www.inc.com/geoffrey-james/scientists-just-discovered-best-time-of-day-to-drink-your-first-cup-of-coffee.html

So it’s not that you are trying to eliminate cortisol altogether, but rather not raise it unnecessarily or keep it elevated for too long because in addition to weight gain, it can also cause:-

  • high blood pressure
  • type 2 diabetes
  • osteoporosis
  • disrupts other hormones
  • impairs sleep
  • impairs brain function causing brain fog
  • hampers the immune system
  • irritability and depression
  • inflammation

So if you have stubborn belly fat or any of the above symptoms, are you doing any of these things and keeping your cortisol unnecessarily high…

  • Waking up early without adequate sleep – persistent inadequate sleep leads to sustained cortisol levels.
  • Exercising first thing or early in the morning.
  • Exercising early in the morning on an empty stomach – double cortisol body shock
  • Exercising at any time of day on an empty stomach
  • Exercising early in the morning and drinking nothing but coffee – triple body cortisol
  • Dieting – going hungry for too long
  • Fasting
  • Difficult and/or prolonged cardio – like running, HIIT, Cross fit
  • Coffee first thing in the morning
  • Excessive alcohol consumption
  • Low carb diets
  • Artificial sugar or sugar replacement like stevia – read my post specifically about this here.
  • Racing around, stress at work, stress at home, trying to do too many things and then on top of that pushing yourself to do stressful exercise like cardio, cross fit & HIIT.

Too many stories I’m reading where people are complaining of belly fat but then proudly say…

  • they workout first thing in the morning without food and have been doing it for years.
  • Or doing cross fit and love it but still can’t shift that belly fat.
  • Or had a stressful day at work, raced home to feed the kids and then went to a HIIT class?

All the while thinking they are doing the right thing to be healthy and pushing themselves to do hard exercise even when they don’t feel like it – because we’ve been told this is what we should do. Then they say something like “I didn’t feel like going but I’m so glad I did, I feel great now.” You only feel great because of stress hormones; whereas in actual fact your body is suffering and breaking down.

So your body can run on stress hormones for a certain amount of time, it may even be years but you are progressively damaging your body and heading for an eventual breakdown of health.

Stress itself hampers weight loss and raising cortisol is one of the ways it does it. So are you guilty of any of the above and hampering your own health and weight loss efforts?

Awareness,

 

Kristy x

 

Other resources:

Exciting new Home Workout – One Ten Toned

home workout, exercise, muscles, weight loss, metabolism, belly fat

The day has finally arrived! Hooray!

I’m so excited to be able to launch my new book…

One Ten Toned

– An easy exercise plan for a fast metabolism and a healthy toned body.

It’s been a labour of love and there are a few people to thank, but first you may be wondering, “Why exercise, isn’t food your thing?

Yes indeed it is, but for real health, exercise is part of it too. However just like extreme diets, people have been going whacko over extreme exercise like Cross Fit, marathon running, super heavy weights or exercising twice a day for an hour at a time, and all it’s doing is breaking people down and damaging their bodies. They think it’s healthy or helps with weight loss and actually for most, it’s not true.

So I would look at all the fit people plastered all over Instagram and the workouts they do and just think, “well no, I don’t want to do any of that.” Even yoga which I love, and have a mat and I know how to do it, because my friend Maryanne and I used to go to classes for years when I lived on the Gold Coast – even given all of that, just the thought of having to do it now for 20 or 30 minutes doesn’t appeal at all, despite the benefits.

Anyway, one day I remembered my chapter on ‘ooh ahh just a little bit’ in my first book. It’s about tackling something bigger by just starting with a little of something. It just changes your whole brain somehow and removes the barriers. So I set my timer for 10 minutes, put on some fast paced music and thought, “what if I just do this?

Then a week later I realised I’d done it every day for a week! And then a month! Just too exciting not to share.

So to read more about what’s actually in the book see the One Ten Toned page here.

A big thank you to my husband Adrian for his support, all the photos in the book and the upcoming YouTube videos on my new channel starting Saturday 7th July, at 10 am (Australian time) – please be kind, I’m sure I’ll get better at it as I go! His production is brilliant but there is only so much you can do with a ‘deer in the headlights’ presentation style! (Ha, ha.)

Also sending a big bunch of appreciation to my proofreaders, my sister Lindy and friend Pam for taking the time to help out as well. The book is much better thanks to their suggestions and is easier to read; so thank you very much ladies.

So if you are keen to get going, it’s available to purchase now only AU$9.95 which is about US$7.50. It’s a PDF immediate download, 86 pages and a 22 mg file.

Available here.

So get out all your favourite songs that you love and start feeling great, ‘cos that’s what it’s all about.

It’s my life; it’s now or never! – Bon Jovi

Happy dance.

Kristy x

Exactly why EAT LESS AND EXERCISE MORE is bad advice for long-term weight loss.

Runningnotgood

You hear this line thrown out everywhere – “Just eat less and exercise more” – as the magical answer to everyone’s weight issues. The problem is it doesn’t actually work if you do it incorrectly (which most people do) and makes the issues worse, as you will see in this story…

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Kayla Itsines – BBG – thinning hair & stretch marks

kayla itsines, bbg, bikini body guide

So interestingly, after my last blog post – Does low carb dieting making your hair fall out? – all over the news in the same week, there was this confession from workout queen Kayla Itsines:-

“My natural hair is actually super short. I have genetically really thin hair,” she wrote, adding that her grandmother and her mom have thin hair as well, and that there is a family history of female pattern baldness. “I can see my hair getting thinner and thinner the older I get.” See articles below.

Health.comTeenVogue.com; Cosmopolitan; FoxNews.com

And in most of these similar stories, the reason given for it is Female Pattern Baldness that runs in her family. The message of being happy and proud no matter what your issue is commendable. (I learned long ago that worrying what other people think is a waste of a happy life.)

So far so good.

However then in another two articles, there is a mention of hypothyroidism….

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Making slim your lifestyle

lifestyle, weightloss, 12 apostles, great ocean road

Image by www.adrianalfordphotography.com

So I was chatting to a social media follower, let’s call her Betty and we got to talking after she commented on one of my posts where the theme was ‘I walk because I hate running.’

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If you do one thing for yourself this year….

 

happynewyearHappy New Year!

I’m excited again at the start of a new year, it does it to me every time. Not sure why, maybe it’s the holidays and so you are more relaxed and actually have time to think about your life and make plans. Or maybe it’s time to brush yourself off and start again.

What ever it is, I like it!

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5 reasons why your weight loss program isn’t working…

tapemeasure

I have been reading a few books lately mostly specifically about sugar, grains and weight loss and the interesting thing is that they exactly mirror my beliefs on this subject. My beliefs of course stem from my own experience but also of witnessing the plight of others who keep trying to do the ‘diet and exercise’ advice and fail spectacularly for years, some never succeeding and spending most of their lives miserable. (After dishing out hundreds of dollars on programs that can never work.)

So let’s take a look at what is wrong here…

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Weight loss – setting yourself up to win.

danceHaving experienced many failed attempts to lose weight over the years, there is one important snippet of advice I wish I knew way back then…

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How many calories do we use just living?

girlinbed

When researching the post on exercise for weight loss, I came across this piece which showed why the hour a day or 3 times a week exercise regime that most of us are doing, isn’t doing much for our weight loss goals.

It’s partly to do with what happens for the rest of our 23 hours per day and also the fact that poor eating choices do far more damage than can be rectified by moderate exercise.

It has to be something like 90 mins of intense exercise daily to have any effect on your weight and many of us can’t keep that up – or like me, I don’t want to, it’s just not the life I want to lead.

So let’s check out this daily calorie usage just by living thing…

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