Do you have HIGH or LOW Cortisol that is impacting your gut health?

High cortisol levels, often triggered by chronic stress, have a significant impact on gut health, particularly on gut permeability (commonly referred to as “leaky gut”) and the microbiome. Here’s how it works:

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1. Gut Permeability (“Leaky Gut”)

Cortisol, a stress hormone produced by the adrenal glands, can weaken the integrity of the gut lining, which is designed to act as a barrier that prevents harmful substances from entering the bloodstream. High cortisol levels affect this in several ways:

• Disruption of Tight Junction Proteins: Tight junctions are the structures that seal the cells of the gut lining together. Elevated cortisol levels reduce the expression and function of these proteins, leading to gaps in the gut lining.
• Inflammation Amplification: High cortisol can increase levels of pro-inflammatory cytokines, which further damage the gut lining. This creates a cycle where inflammation weakens the barrier, allowing toxins and pathogens to enter the bloodstream, causing more inflammation.
• Increased Intestinal Permeability: As tight junctions weaken, harmful substances such as undigested food particles, toxins, and bacteria can “leak” into the bloodstream. This triggers an immune response, which may contribute to systemic inflammation, food sensitivities, and autoimmune conditions.

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2. Microbiome Health

Cortisol directly impacts the gut microbiota, the diverse community of bacteria, fungi, and other microorganisms in the digestive tract, in the following ways:

• Reduced Diversity: Chronic cortisol elevation is associated with reduced microbial diversity, which is a hallmark of poor gut health. A diverse microbiome is crucial for maintaining a balanced and resilient gut environment.
• Overgrowth of Pathogenic Bacteria: High cortisol can alter the gut environment, making it more conducive to the growth of harmful bacteria (e.g., Clostridium difficile) and less favorable for beneficial bacteria (e.g., Lactobacillus and Bifidobacterium).
• Impairment of Short-Chain Fatty Acid (SCFA) Production: Beneficial gut bacteria produce SCFAs (like butyrate) as byproducts of fiber fermentation. SCFAs are essential for maintaining gut barrier integrity and modulating inflammation. A disrupted microbiome due to cortisol can lead to lower SCFA production, further compromising gut health.
• Gut-Brain Axis Disruption: Cortisol dysregulates the gut-brain axis, the bidirectional communication network between the gut and the brain. This can exacerbate stress-related gut issues, such as irritable bowel syndrome (IBS), and contribute to mood disorders like anxiety and depression.

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Practical Implications

If high cortisol persists, these effects can lead to long-term health issues, including chronic gut inflammation, food sensitivities, metabolic dysfunction, and systemic inflammation. Supporting cortisol regulation through stress management, balanced nutrition, and targeted gut health interventions (e.g., probiotics, prebiotics, and stress-reducing practices like mindfulness) is critical for mitigating these effects.

To address the impact of high cortisol on gut health, it’s essential to take a multifaceted approach targeting stress management, lifestyle, and gut support. Here are practical strategies:

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1. Stress Management

Since cortisol is directly influenced by stress, managing stress is the cornerstone of reducing its negative impact on the gut.

• Mind-Body Practices:
  • Meditation: Practices like mindfulness or guided meditation help lower cortisol and improve gut-brain communication.
  • Breathing Exercises: Techniques like diaphragmatic breathing or box breathing can calm the nervous system and reduce cortisol spikes.
  • Yoga: Regular yoga has been shown to reduce stress and improve gut function.
• Sleep Optimization:
  • Aim for 7-9 hours of quality sleep per night.
  • Establish a consistent bedtime routine.
  • Avoid blue light exposure 1-2 hours before bed to support melatonin production and cortisol regulation.
• Time in Nature: Spending time outdoors, particularly in green spaces, lowers cortisol levels and supports microbiome diversity.

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2. Nutritional Support

Diet plays a critical role in both cortisol regulation and gut health.

• Eat Anti-Inflammatory Foods:
  • Include omega-3-rich foods (e.g., wild-caught fish, flaxseeds, walnuts).
  • Add colorful vegetables and fruits rich in antioxidants.
  • Avoid inflammatory foods like processed sugars, refined carbs, and trans fats.
• Support Gut Barrier Integrity:
  • Bone Broth or Collagen: Rich in amino acids like glutamine, which helps repair the gut lining.
  • Zinc and Vitamin D: Support gut barrier function and modulate the immune response.
• Promote a Healthy Microbiome:
  • Include fermented foods (e.g., yogurt, kefir, sauerkraut, kimchi) to support beneficial bacteria.
  • Eat prebiotic-rich foods (e.g., asparagus, garlic, onions, bananas) to nourish gut bacteria.
  • Supplement with probiotics if needed (e.g., Lactobacillus and Bifidobacterium strains are especially beneficial for stress-related gut issues).
• Stabilize Blood Sugar:
  • Blood sugar spikes can increase cortisol. Focus on balanced meals with protein, healthy fats, and fiber to keep glucose levels steady.

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3. Adaptogenic Herbs

Adaptogens can help regulate the body’s stress response and reduce cortisol levels.

• Ashwagandha: Shown to lower cortisol and improve stress resilience.
• Rhodiola Rosea: Supports energy levels and reduces fatigue caused by chronic stress.
• Holy Basil (Tulsi): Known for its calming effects on the nervous system.
• Licorice Root (with caution): Helps modulate cortisol but should be used under guidance if you have high blood pressure.

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4. Lifestyle Adjustments

• Reduce Overtraining: Intense exercise can raise cortisol if overdone. Instead:
  • Incorporate restorative exercises like walking, yoga, or Pilates.
  • Schedule recovery days and prioritize sleep.
  • Fuel appropriately before and after workouts to prevent stress on the body.
• Hydration: Dehydration can elevate cortisol. Aim for adequate water intake throughout the day.

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5. Gut-Specific Support

To counteract leaky gut and restore microbiome health:

• L-Glutamine: An amino acid that helps repair the intestinal lining and reduce permeability.
• Butyrate Supplements: Supports gut barrier integrity and reduces inflammation.
• Slippery Elm or Aloe Vera: These soothing herbs help calm gut inflammation and repair the mucosal lining.
• Digestive Enzymes: If stress impacts digestion, enzymes can support nutrient absorption and reduce strain on the gut.

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6. Monitor and Test

• Functional Testing: Comprehensive stool testing (e.g., GI-MAP) can identify imbalances in the microbiome or leaky gut.
• Cortisol Testing: Saliva or urine tests can provide a clear picture of cortisol patterns and guide intervention strategies.

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Putting it All Together

A sample daily plan might include:

1. Morning: Start with a calming routine like 5 minutes of deep breathing or journaling.
2. Breakfast: Protein-rich smoothie with added collagen, a handful of berries, and leafy greens.
3. Midday: Take a short walk outside or practice mindfulness for 10 minutes.
4. Lunch: Balanced meal with wild-caught salmon, steamed vegetables, and quinoa.
5. Afternoon: Ashwagandha tea or adaptogenic blend to lower stress.
6. Dinner: Prebiotic-rich stir-fry (e.g., asparagus, garlic, onions) with lean protein.
7. Evening: Wind down with meditation or light reading; avoid screens 1-2 hours before bed.

What if you now have LOWER than optimal cortisol?

Low cortisol can have significant impacts on gut health, as cortisol plays a vital role in regulating various functions within the digestive system.

Here are some key correlations and symptoms related to low cortisol and gut health:

1. Digestive Dysfunction: Cortisol helps regulate stomach acid production and digestive enzymes. When cortisol levels are low, it can lead to reduced stomach acid production, making it harder to break down food properly. This can cause symptoms such as bloating, indigestion, and malabsorption.
2. Imbalanced Gut Microbiome: Cortisol influences the composition of the gut microbiome. Low cortisol may contribute to an imbalance in beneficial and harmful bacteria, potentially leading to gut dysbiosis. This imbalance can increase inflammation, disrupt nutrient absorption, and promote conditions like irritable bowel syndrome (IBS).
3. Increased Intestinal Permeability (Leaky Gut): Low cortisol is associated with increased intestinal permeability, a condition known as “leaky gut.” This means that the tight junctions between intestinal cells become looser, allowing toxins, undigested food particles, and pathogens to pass into the bloodstream, triggering immune responses and inflammation.
4. Reduced Motility and Constipation: Low cortisol can affect the motility of the digestive tract, slowing down peristalsis (the muscle contractions that move food through the intestines). This can lead to constipation, discomfort, and a feeling of fullness.
5. Increased Sensitivity to Stress: Although low cortisol might be linked to chronic stress or adrenal insufficiency, stress itself can exacerbate gut issues. Chronic stress is known to negatively affect gut health, and low cortisol can make it harder for the body to handle stress effectively, leading to digestive disturbances.
6. Inflammation and Immune Function: Cortisol plays a role in moderating the body’s inflammatory response. Low cortisol can contribute to chronic inflammation, which can negatively impact the gut lining, leading to conditions like inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis.
7. Fatigue and Gut Health: Low cortisol is often associated with chronic fatigue, and this can further exacerbate gut problems. The body may not have the energy required to support normal digestive processes, and fatigue can increase the likelihood of gut dysfunction and discomfort.

If you suspect low cortisol is affecting your gut health, it’s essential to address the root causes of cortisol imbalance, including chronic stress, poor sleep, nutrient deficiencies, or adrenal insufficiency. Working with a healthcare provider to monitor cortisol levels and support adrenal health can help improve both gut health and overall well-being.

How can you take ownership of your Future Self TODAY?

Managing low cortisol levels involves a combination of nutritional therapy, exercise adjustments, supplements, and lifestyle habits that support adrenal function and overall health.

Below are strategies to help address low cortisol:

1. Nutritional Therapy

• Balanced Diet: Ensure a balanced intake of macronutrients—carbohydrates, proteins, and fats—especially focusing on healthy fats (omega-3 fatty acids, avocados, nuts, seeds) and protein (chicken, fish, eggs, legumes) to support adrenal health.
• Complex Carbohydrates: Include low glycemic carbs from nature to help stabilize blood sugar levels, which in turn helps manage cortisol levels. Low cortisol can sometimes be linked to blood sugar imbalances, so stabilizing blood sugar is important.
• Adaptogens: Foods containing adaptogens such as ashwagandha, holy basil, and rhodiola can help balance cortisol levels. These can be consumed through herbal teas or supplements.
• Vitamin C-Rich Foods: Vitamin C is important for adrenal health. Include foods such as citrus fruits, bell peppers, broccoli, and strawberries to support the adrenal glands.
• B-Vitamins: These vitamins play a key role in adrenal health and energy metabolism. Foods like leafy greens, eggs, legumes, and whole grains are good sources.
• Magnesium: Magnesium helps regulate cortisol and supports relaxation. Magnesium-rich foods include spinach, almonds, avocados, and pumpkin seeds.
• Hydration: Dehydration can elevate cortisol levels. Drinking plenty of water throughout the day is crucial, and adding electrolyte-rich drinks or coconut water can support hydration and adrenal function.

2. Exercise Adjustments

• Gentle Exercise: High-intensity exercise can deplete cortisol levels further, especially when done excessively or without proper recovery. Opt for lower-intensity activities like walking, yoga, swimming, and moderate cycling to avoid over-stimulating the adrenal glands.
• Mind-Body Practices: Practices like yoga, Pilates, and tai chi can help reduce stress and balance cortisol levels while also improving flexibility and strength.
• Rest and Recovery: Incorporating enough rest between exercise sessions is essential for adrenal recovery. Aim for a mix of exercise and recovery to avoid overtraining, which can worsen cortisol depletion.
• Morning Sunlight: Getting sunlight exposure in the morning can help regulate circadian rhythms and boost natural cortisol production in the morning, supporting the body’s natural cortisol cycle.

3. Supplements

• Ashwagandha: This adaptogenic herb is known for its ability to support the body in coping with stress and balancing cortisol levels. It is available in supplement form or as a powder.
• Rhodiola Rosea: Another adaptogen that can help reduce fatigue and support cortisol balance, especially during times of chronic stress.
• Phosphatidylserine: This supplement has been shown to reduce cortisol levels, especially after intense physical stress (such as exercise).
• Vitamin C: As mentioned, vitamin C is essential for adrenal health and cortisol production. Supplementing with 500-1000 mg of vitamin C daily can support adrenal function.
• Magnesium: A supplement like magnesium glycinate or citrate can help lower cortisol and promote relaxation, especially in the evening to improve sleep quality.
• B-Vitamins: A B-complex vitamin supplement can support adrenal health and help regulate cortisol. B5 (pantothenic acid) is especially important for adrenal function.
• Holy Basil: Known for its adaptogenic properties, holy basil (or tulsi) can help lower cortisol levels and reduce the effects of stress.

4. Lifestyle Habits

• Stress Management: Chronic stress is a primary cause of low cortisol. Implement stress-reduction techniques like mindfulness meditation, deep breathing exercises, and journaling to reduce the burden on your adrenals.
• Sleep Hygiene: Quality sleep is critical for restoring cortisol levels. Aim for 7-9 hours of restorative sleep each night and establish a regular sleep-wake routine. Avoid excessive screen time before bed, and try to create a calm and dark sleep environment.
• Limit Caffeine: Excessive caffeine consumption can cause cortisol spikes, particularly in individuals with already low cortisol. It may be helpful to reduce caffeine intake, especially in the afternoon or evening, to avoid disrupting the adrenal glands.
• Mindfulness and Relaxation: Practices such as meditation, progressive muscle relaxation, and breathing exercises (e.g., box breathing or diaphragmatic breathing) can lower cortisol and activate the parasympathetic nervous system (rest and digest).
• Connection with Nature: Spending time outdoors, particularly in green spaces or near water, can lower cortisol levels and improve overall well-being. Walking in nature or simply sitting outside can be very beneficial.
• Social Support: Positive social connections and a strong support network are essential for managing stress and preventing cortisol imbalances. Spending time with loved ones or engaging in community activities can help buffer the effects of chronic stress.

5. Monitor and Adjust

• Track Progress: Regularly check in on your energy levels, mood, stress levels, and symptoms. Consider using cortisol testing to monitor changes and guide adjustments in your approach.
• Consult with a Practitioner: Working with a healthcare provider or Functional Medicine practitioner who understands the complexities of cortisol and adrenal health can help guide you in addressing low cortisol and supporting long-term wellness.

By integrating these strategies, you can support healthy cortisol levels and restore balance to your body’s stress response. Remember, addressing low cortisol is a process, and consistency in these lifestyle changes is key to long-term success.

https://youtu.be/jcEFKwCNz08?si=KriljD5WpR7Gp1sG

Host Brad Kearns talks to WHOLE Athlete Podcast hostess Debbie Potts—author, personal trainer and 6-time Hawaii Ironman finisher. Debbie relates her story of suffering from sudden and severe adrenal burnout while racing at the peak of her career, and her awakening and recalibrating toward health with her WHOLEistic Method. For you type-A athletes who are accustomed to burning the candle at both ends, this is a very important podcast to listen and reflect upon. Debbie was a knowledgeable and carefully trained athlete, a super healthy Paleo-style eater, and an inspiration to her personal clients and training partners. Out of nowhere her health fell apart, upon reflection a logical consequence of simply doing more than her body could handle – even though she felt energized and empowered during her journey. It was a journey featuring 15 ironmans in 11 years, with busy days starting at 4:30 AM running her own studio and training clients. Then suddenly, all that was precious to her was taken away and she plunged into serious health dysfunction. Enjoy the show from Debbie’s home in Bellevue, Washington, and check out her WHOLE Athlete podcast too.

What should you do now?

Coach Debbie Potts’ health investigation and PNOE Metabolism testing can be powerful tools for those experiencing adrenal dysfunction or HPA Axis dysfunction. These assessments can help identify the underlying causes of your symptoms and provide a personalized approach to restore balance and optimize health as you age.

1. Health Investigation:

Coach Debbie Potts uses a thorough health investigation to dig deeper into your symptoms, lifestyle factors, and medical history. This holistic approach can help uncover hidden stressors, nutritional imbalances, and lifestyle habits that may be contributing to adrenal and HPA axis dysfunction. By identifying these root causes, Coach Debbie can design a personalized plan that includes:

• Stress management strategies: Tailored methods like mindfulness, relaxation techniques, and lifestyle changes to reduce chronic stress and support adrenal health.
• Nutrition guidance: A personalized nutrition plan that helps regulate blood sugar, supports adrenal function, and restores hormone balance.
• Exercise recommendations: Modifying workout routines to avoid overtraining and focusing on recovery-based exercises that help restore balance to the HPA axis.
• Lifestyle adjustments: Improving sleep, hydration, and daily habits to create a foundation for optimal health and stress resilience.

2. PNOE Metabolism Testing:

PNOE metabolic testing provides a precise, data-driven analysis of your metabolic rate, oxygen consumption, and fuel usage (carbs vs. fat) during exercise. This test helps:

• Assess metabolic efficiency: Knowing how your body uses energy can inform recommendations to support hormonal balance and improve energy levels. For individuals with adrenal dysfunction, ensuring proper metabolic efficiency is critical to managing fatigue and supporting long-term health.
• Monitor recovery: PNOE testing can track how well your body recovers from physical activity. This is crucial for those with HPA axis dysfunction, as recovery is often impaired. The data from the test can guide adjustments in training intensity and recovery protocols, reducing the strain on your adrenal glands.
• Customizing nutrition and exercise: The test offers insights into your ideal balance of carbohydrates, fats, and proteins for fuel during exercise. This can help Coach Debbie recommend personalized fueling strategies that support adrenal health and enhance overall performance.

3. Personalized Program for Long-Term Health:

By combining these tools, Coach Debbie can create a program tailored specifically to your body’s needs and goals. This personalized program will not only help address adrenal dysfunction but also support your aging process by optimizing metabolism, energy, and overall well-being. Through ongoing coaching and regular testing, you will gain deeper insights into how your body functions and how to adjust your lifestyle to support thriving health as you age.

By addressing adrenal and HPA axis dysfunction with a comprehensive, personalized approach, Coach Debbie Potts empowers individuals to regain control over their health, enhance resilience to stress, and thrive well into the future.

To learn more and start your journey to better health, visit www.debbiepotts.net.

If you’re ready to take control of your health and ensure you’re fit and healthy from the inside out as you age, sign up for coaching with Coach Debbie Potts. Together, we’ll assess your unique needs, goals, and genetics, and create a personalized program designed specifically for you. Let’s work on recreating your current self so you can thrive in the future and not struggle with the challenges that come with aging. To learn more and get started, visit www.debbiepotts.net and make sure to check out her YouTube channel, Coach Debbie Potts—hit subscribe for more insights!