copamine
sexuallyactivetoyotaprius
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Today we discuss the patterns of your cortisol for optimal health. We also go through the natural ways to decrease your levels at nighttime. This guide will give you a complete understanding of how to adjust your cortisol.
High levels of cortisol are not the enemy in the morning in fact it is needed and is what gets you to get off your ass and get shit done
High cortisol benefits (AM hours)
- Natural bioavailable source of energy
- Better immune response/recovery
- Regulated blood pressure
- Better fat distribution
- Boosts metabolism (more muscle less fat)
Circadian Rhythm
We've all heard about following our body's natural Circadian clock when it comes to waking and resting but in this guide i will underline the importance of how your cortisol patterns follow your circadian rhythm and you want to support it in following your circadian rhythm you don't want your body throwing off cortisol levels at the wrong times this water but do not be in a fight or flight state in the evening hours because it will carry over to the next day and you'll have low levels of cortisol in the AM
Movement/Sunlight
First thing in the morning immediately stand up get outside for morning sunlight preferably before 8am to expose eyes to sunlight for a 50% boost in cortisol for 2 mins move around don't stare directly into the sun JFL just towards the direction of UV
Adrenal Glands
First thing in the morning you want to activate the adrenal glands do not reach for any caffeine until 90 mins after waking instead 3 cups of water and salt this will fire the adrenals
We've all heard about following our body's natural Circadian clock when it comes to waking and resting but in this guide i will underline the importance of how your cortisol patterns follow your circadian rhythm and you want to support it in following your circadian rhythm you don't want your body throwing off cortisol levels at the wrong times this water but do not be in a fight or flight state in the evening hours because it will carry over to the next day and you'll have low levels of cortisol in the AM
Movement/Sunlight
First thing in the morning immediately stand up get outside for morning sunlight preferably before 8am to expose eyes to sunlight for a 50% boost in cortisol for 2 mins move around don't stare directly into the sun JFL just towards the direction of UV
Adrenal Glands
First thing in the morning you want to activate the adrenal glands do not reach for any caffeine until 90 mins after waking instead 3 cups of water and salt this will fire the adrenals
if you are a adrenal fatiguecel like me from years of abuse of caffeine addiction then consider quitting caffeine entirely and consider supplementing with adrenal support supplement (basically ground up cows adrenal glands)
Affects of high cortisol at night
- Raises blood sugar levels
- Increase of energy
- improper hormonal release
- Insomnia
Lowering cortisol
we want cortisol to start reducing 8 hours before bedtime here are some band aids to help this process
Supplements (Ashwagandha KSM 66)
Only take during periods of high stress and ONLY at night helps with relaxation but if you take to frequentely it cant stunt cortisol in the AM
Sleep schedule
You must have a consistent sleep schedule
when you are going to bed at the same time at night the circadian rhythm can accurately predict when it should have high levels of cortisol and when it should have low levels
if you are jumping around with the times you are going to bed back and forth then whats going to happen is you'll confuse the body and will have wrong levels of cortisol at times when its needed or aim for in bed by 10pm and up before 8am
Light
- Use blue light blockers
- increase darkness in room
- install red light LEDs in room bright lights increase cortisol
- lamps instead of ceiling lights
Eating time
simple just eat at consistent times especially dinner time to help convert more melatonin
Meditation
humans are not meant to have racing thoughts all the time you need to focus on one thing at night and that is to block out distracting thoughts and breath just do it whenever you remember like while you are lying in bed
Cyclic Sighing
Cyclic sighing is a very powerful breathing method that allows the body to open up the airways and pop the capularies in the airways allowing the lungs to inflate with air this will immediately lead to a 40% drop in cortisol immediately afterwards
sidenote: cyclic sigh when you have hiccups as it resets the phrenic nerve so no more hiccups
simple just eat at consistent times especially dinner time to help convert more melatonin
Meditation
humans are not meant to have racing thoughts all the time you need to focus on one thing at night and that is to block out distracting thoughts and breath just do it whenever you remember like while you are lying in bed
Cyclic Sighing
Cyclic sighing is a very powerful breathing method that allows the body to open up the airways and pop the capularies in the airways allowing the lungs to inflate with air this will immediately lead to a 40% drop in cortisol immediately afterwards
sidenote: cyclic sigh when you have hiccups as it resets the phrenic nerve so no more hiccups
https://www.google.com/url?sa=t&sou...MQFnoECB4QAw&usg=AOvVaw3DUcnKBZ7ywqFU5ezriYyU
Breathing Patterns
mouth breathing increases cortisol by activating the body's fight or flight response
just get 3M micro pore tape and tape mouth shut at night
Friends
cut out people that cause stress in your life just have a very few number of friends that you actual have developed deep relationships with because when you have too many friends its easier to get back stabbed especially if you opened up to them
TLDR: high cortisol in the AM is good, high cortisol in the Pm is bad, make sure adrenals are in check, fix sleep schedule, rise with sun sleep by 10pm
