My old me… until 2013 changed my way of living life (well not until 2020)

June 2013 blog post: 

I am on a mission to understand why adrenal exhaustion stage three causes your body to gain fat (daily!).  Dr. Kalish has a great book as well as Dr. Sara Gottfried.  The 3 systems need to be in balance:  hormonal, digestion and detox systems.  When you have adrenal exhaustion stage three – cortisol levels are low and DHEA levels are lower…creating serious hormonal imbalances resulting in fatigue, depression and weight gain.  I am not depressed but only extra stress related to my ever growing thunder thighs and extra folds around the waist line.  The health consequences related to the high ratio of cortisol and DHEA affect my blood sugar control, immune function, liver detoxification capabilities, tissue health and hormone balance.  How to recover?  Keep working on my delegating work at my fitness studio, deep nasal breathing, nature walks and yoga practice.  How does an athlete and fitness trainer not be depressed when they can’t train or race but especially when their bodies are changing and can’t fit in any clothes anymore?  Heart Rate Variability testing will be daily!  What a new experience 2013 will be for me!

Debbie Potts’ story of adrenal exhaustion is deeply personal and serves as a core part of her health and wellness philosophy. She shares her experience in her book “Life is Not a Race”, as well as through her podcast and blog posts on her website, www.debbiepotts.net.

Life is Not a Race (2015)

In her book, Debbie describes her battle with adrenal exhaustion and how her high-performance lifestyle, which included competing in Ironman triathlons, marathon running, and coaching, eventually led to burnout. She was constantly pushing her body to its limits without sufficient rest or recovery. Over time, this relentless pace caught up with her, and she experienced what she describes as “adrenal exhaustion” or “METABOLIC CHAOS®,” a term she uses to describe the breakdown of multiple body systems due to chronic stress.

Debbie explains that her journey started with subtle symptoms like fatigue, sleep disturbances, and mood changes, but eventually, it spiraled into a complete health crisis. She discovered that despite doing everything “right” in terms of fitness and nutrition, the chronic stress and overtraining were wreaking havoc on her body, leading to hormone imbalances, gut issues, and eventually adrenal dysfunction. This forced her to re-evaluate her approach to health and fitness, realizing that life is not about constant racing and that balance, recovery, and self-care are crucial.

Podcast and Blog Posts

On The Coach Debbie Potts Show, as well as her blog, she shares this experience frequently, discussing how adrenal fatigue led her to rethink her training methods and lifestyle. Debbie emphasizes the importance of addressing chronic stress, balancing exercise intensity, and personalizing health protocols to prevent burnout. Her message centers around how to “thrive as you age” by integrating bio-individual approaches, focusing on holistic health, and avoiding the pitfalls of overtraining and under-recovery.

Debbie often refers to her journey as a cautionary tale for endurance athletes and high performers who may be at risk of similar burnout. She uses her platform to educate others about the warning signs of adrenal fatigue, chronic stress, and how to manage them effectively with her WHOLESTIC Method, which includes eight elements: nutrition, exercise, sleep, stress management, movement, digestion and gut health, hydration, and happiness.

Through these stories, Debbie aims to inspire others to prioritize their long-term health, avoid chronic stress and burnout, and adopt a more balanced approach to their fitness and wellness journeys.

The HPA axis (hypothalamic-pituitary-adrenal axis) progression describes how chronic stress can dysregulate the body’s stress-response system, leading to various stages of dysfunction and, in extreme cases, adrenal exhaustion. The HPA axis is the central system responsible for managing the body’s reaction to stress, involving communication between the hypothalamus, pituitary gland, and adrenal glands.

Here’s how the progression of HPA axis dysfunction typically unfolds:

1. Acute Stress Response (Normal Function)

In a healthy response to stress, the hypothalamus detects a stressor (physical, emotional, or environmental) and signals the pituitary gland. The pituitary then sends a signal to the adrenal glands, prompting the release of cortisol and adrenaline, which help the body handle the stressor by raising energy levels, increasing focus, and preparing for “fight or flight.” Once the stressor is removed, the body returns to a balanced state (homeostasis), and cortisol levels drop.

2. Early Compensation Stage (Hyperactivity)

In this stage, the body is exposed to frequent or chronic stress. The HPA axis remains activated more often than it should, leading to consistently elevated cortisol levels. During this phase:

• Cortisol production remains high.
• The individual may feel “wired” or have bursts of energy, but this is accompanied by feeling tired at the same time (tired but wired).
• Symptoms like irritability, sleep disturbances, digestive issues, and slight immune suppression might appear.
• The body is compensating for the increased stress load, but the constant demand for cortisol is unsustainable.

3. HPA Axis Dysregulation (Resistance)

As the chronic stress continues, the HPA axis becomes dysregulated. The adrenal glands struggle to keep up with the demand for cortisol, and the stress response system becomes less efficient. Symptoms become more pronounced:

• The body might still produce cortisol, but not at the right times or amounts.
• Symptoms like fatigue, trouble waking up in the morning, afternoon energy crashes, insomnia, irritability, and mood swings become more severe.
• The person may experience cravings for sugar or caffeine to compensate for the lack of energy.
• Immune function may be compromised, leading to more frequent illnesses.

4. Adrenal Fatigue (Adrenal Insufficiency)

At this stage, the adrenal glands become exhausted, and cortisol production decreases significantly. The body’s ability to manage stress is impaired, and the individual may experience:

• Chronic fatigue that doesn’t improve with rest.
• Low blood pressure, dizziness, and fainting.
• Depression, anxiety, and brain fog.
• Poor immune function, leading to frequent infections.
• Hormonal imbalances, including disruptions in thyroid function or sex hormones.
• Weight gain or difficulty losing weight, especially around the abdomen.
• A sense of feeling overwhelmed or unable to handle stress.

This stage is often referred to as “adrenal exhaustion” or “adrenal fatigue,” although the term is controversial in conventional medicine. Functional medicine practitioners typically focus on this progression to explain how the body responds to chronic stress and develops metabolic, immune, and hormonal imbalances over time.

5. Burnout (HPA Axis Dysfunction)

At this extreme stage, the HPA axis is no longer responding adequately to stress. Cortisol levels may remain consistently low, and the body is unable to mount an appropriate stress response. People in this phase may experience:

• Extreme fatigue and a constant sense of overwhelm.
• Inability to handle even small stressors.
• Severe mood disturbances, including anxiety and depression.
• Chronic inflammation and susceptibility to infections.
• Loss of resilience and overall poor health.
• In advanced cases, the condition may resemble Addison’s disease (adrenal insufficiency).

Reversing HPA Axis Dysfunction

Addressing HPA axis dysfunction requires lifestyle changes aimed at reducing chronic stress and supporting adrenal recovery:

• Stress management: Practices like meditation, mindfulness, and breathwork to calm the nervous system.
• Dietary support: Nutrient-dense foods rich in vitamins and minerals, particularly B vitamins, magnesium, and adaptogenic herbs (e.g., ashwagandha, rhodiola) to support the adrenal glands.
• Sleep and recovery: Prioritizing sleep and rest to allow the body to repair and restore balance.
• Exercise moderation: Avoiding overtraining and focusing on low-intensity, restorative exercises like yoga or walking to avoid further stressing the body.
• Functional testing and support: Hormonal and metabolic assessments (such as DUTCH tests) to measure cortisol and hormone levels, and a tailored recovery plan.

Debbie Potts often refers to her personal experience with this HPA axis progression, emphasizing the importance of lifestyle balance, recovery, and recognizing early signs of burnout to prevent complete adrenal exhaustion.

Coach Debbie Potts is a compassionate and knowledgeable health coach with a unique blend of personal experience and professional expertise. Having overcome her own challenges with chronic stress, burnout, and metabolic dysfunction, she deeply empathizes with clients and is driven to help them avoid similar struggles. Her coaching philosophy is rooted in her WHOLESTIC Method, which takes a holistic and personalized approach to health by addressing nutrition, exercise, sleep, stress management, and more. With multiple certifications in functional health, nutrition, and metabolic efficiency, Debbie utilizes evidence-based practices and functional lab testing to uncover the root causes of health issues. She is dedicated to helping clients achieve sustainable, long-term success by empowering them to make informed decisions about their health and well-being. Through her strong communication skills and passion for education, Debbie effectively motivates and guides clients on their journey to optimal health.

Coach Debbie Potts uses a comprehensive, step-by-step approach to help clients improve gut health through diet and lifestyle changes. Her method focuses on gradual, sustainable adjustments and involves several stages to optimize digestion and overall gut function:

1. Initial Dietary Evaluation:

Debbie starts by assessing what clients are eating, when, how, where, and why they are consuming certain foods. This involves looking at the current food choices, meal timing, emotional triggers, and environmental factors that may impact eating habits.

2. Nutrient-Dense Food Choices:

Once she understands the client’s eating habits, she helps them gradually swap out processed foods with nutrient-dense alternatives. This step is not rushed but rather introduced when the client feels ready to make healthier changes. Debbie emphasizes real, whole foods rich in essential nutrients that support gut health, such as high-fiber vegetables, healthy fats, and quality proteins.

3. Digestion Optimization:

The next phase focuses on ensuring proper digestion and eating habits. Debbie educates clients on the importance of mindful eating practices, such as:

• Chewing food thoroughly
• Eating in a relaxed environment
• Being aware of portion sizes
• Avoiding distractions during meals

This stage also includes improving the digestive process through dietary adjustments and, if necessary, supplementing with digestive aids (e.g., digestive enzymes or probiotics) to support better nutrient absorption.

4. Functional Lab Testing (If Needed):

If clients continue to experience gut dysfunction after the initial stages, Debbie may recommend functional lab testing to gather more detailed information. Testing could include:

• GI-MAP stool testing to evaluate gut bacteria, parasites, and digestive health
• Food sensitivity tests to identify triggers causing inflammation or discomfort
• Hormonal panels to assess the impact of stress on gut function

These tests provide insights into the root causes of gut issues, allowing for a more targeted intervention plan.

5. Personalized Nutritional Therapy:

Based on the findings from the assessment and testing, Debbie designs personalized nutritional therapy protocols aimed at:

• Healing the gut lining
• Reducing inflammation
• Balancing the microbiome
• Supporting proper nutrient absorption

6. Lifestyle and Habit Changes:

Throughout the process, Debbie also emphasizes lifestyle adjustments that support gut healing, such as:

• Stress management techniques
• Adequate sleep
• Physical activity
• Hydration

This methodical, bio-individual approach helps clients restore gut health at their own pace, while also addressing digestion, nutrient absorption, and overall well-being.

Coach Debbie Potts is deeply motivated by her own personal health journey, where she experienced burnout, chronic stress, and metabolic dysfunction despite being a high-performing endurance athlete. After struggling to regain her health and vitality, she realized the impact of hidden stressors and lifestyle factors on overall well-being. This inspired her to help others avoid the same pitfalls and achieve optimal health. Debbie’s passion lies in guiding driven, ambitious individuals who are stuck despite doing all the “right” things, helping them uncover the root causes of their health issues and regain control over their bodies and lives.

Coaching Philosophy:

Debbie’s coaching philosophy centers around a holistic, bio-individual approach, which she calls The WHOLESTIC Method. She believes in addressing the whole person—mind, body, and spirit—by focusing on eight key elements: nutrition, exercise, sleep, stress management, movement, digestion, hydration, and happiness. Debbie prioritizes functional health investigations to uncover hidden stressors and metabolic imbalances, using personalized nutrition, lifestyle modifications, and functional lab testing. Her philosophy is centered on empowering clients to listen to their bodies, embrace sustainable habits, and prioritize long-term health rather than quick fixes, all while avoiding the effects of overtraining and burnout.

Coach Debbie Potts possesses several qualities that make her an effective and successful coach:

1. Empathy and Personal Experience: Having faced her own health challenges, including burnout, chronic stress, and metabolic dysfunction, Debbie deeply understands what her clients are going through. Her personal journey motivates her to help others avoid the same struggles, making her compassionate and empathetic in her coaching.
2. Holistic and Personalized Approach: Debbie’s coaching is rooted in her WHOLESTIC Method, which looks at the whole person—mind, body, and spirit. She tailors her coaching to each individual, focusing on bio-individuality and using personalized nutrition, functional health investigations, and lifestyle changes to create sustainable results.
3. Expertise and Knowledge: Debbie has a strong educational background with multiple certifications in functional health, nutrition, metabolic efficiency, and coaching. Her deep knowledge allows her to use evidence-based practices and functional lab testing to address the root causes of her clients’ health challenges.
4. Dedication to Long-Term Success: Debbie is committed to helping her clients achieve lasting health improvements. She prioritizes sustainable, long-term habits over quick fixes, encouraging clients to invest in their health for the future. Her focus on uncovering underlying issues and preventing burnout is key to her approach.
5. Passion for Education: As a coach, Debbie believes in educating and empowering her clients. She teaches them to pay attention to red flags, listen to their bodies, and make informed choices about their health, giving them the tools to thrive as they age.
6. Strong Communication Skills: Debbie is an effective communicator, able to translate complex health concepts into actionable steps for her clients. Whether through her podcast, personalized coaching, or social media, she excels at sharing knowledge and motivating others.

These qualities combine to make Debbie Potts a well-rounded and effective coach, helping her clients achieve their health and performance goals.

Chronic stress profoundly impacts weight gain, insulin resistance, immune dysfunction, parasite infection, sleep disturbances, and more, as Debbie Potts experienced in her personal journey through adrenal exhaustion and HPA axis dysfunction.

Here’s how chronic stress can lead to these issues, often creating a vicious cycle that compromises overall health:

1. Weight Gain and Insulin Resistance

Chronic stress leads to persistently elevated cortisol levels, which directly affects metabolism, fat storage, and insulin sensitivity:

• Increased Cortisol: Under stress, the body releases cortisol to prepare for a “fight or flight” response. While this is beneficial for acute stress, chronic stress results in prolonged elevated cortisol, which can promote fat storage, especially around the abdomen. This type of visceral fat is associated with metabolic issues and an increased risk of cardiovascular diseases.
• Blood Sugar Dysregulation: Cortisol increases blood sugar levels to provide quick energy for the body to deal with stress. However, when cortisol is constantly elevated, it leads to insulin resistance, where the body’s cells become less responsive to insulin. This means more glucose remains in the bloodstream, which eventually contributes to fat storage and can lead to prediabetes or type 2 diabetes.
• Cravings and Overeating: Chronic stress also triggers cravings for high-sugar and high-fat foods, as the body seeks quick sources of energy. Over time, this contributes to weight gain, especially if combined with reduced insulin sensitivity.

In Debbie Potts’ case, she likely experienced these metabolic changes during her journey through adrenal exhaustion, leading to unexplained weight gain and difficulty maintaining her usual body composition, despite her active lifestyle.

2. Immune Dysfunction

Chronic stress weakens the immune system, making the body more susceptible to infections and illnesses:

• Suppressed Immune Response: Elevated cortisol levels suppress immune function by reducing the production of immune cells and dampening the inflammatory response needed to fight infections. This leads to increased vulnerability to viruses, bacteria, and parasites.
• Chronic Inflammation: Over time, chronic stress can also lead to low-grade chronic inflammation, which further weakens the immune system. This prolonged inflammatory state contributes to the development of autoimmune conditions and increases the risk of chronic diseases.
• Gut Health and Parasite Infections: Stress significantly impacts gut health, weakening the gut barrier and allowing harmful pathogens, including parasites, to thrive. Debbie Potts shared how, during her period of adrenal exhaustion, she discovered parasite infections. Chronic stress had likely compromised her immune system and gut health, allowing these parasites to take hold.

3. Parasite Infection and Gut Health

Chronic stress directly affects the gut-brain axis, causing disruptions in gut function and microbiome balance:

• Gut Permeability (Leaky Gut): High cortisol levels can compromise the integrity of the gut lining, leading to “leaky gut,” where undigested food particles, toxins, and pathogens can pass through the intestinal barrier into the bloodstream. This increases the risk of systemic inflammation and immune system activation, making it harder for the body to defend against infections.
• Disrupted Microbiome: Stress also disrupts the balance of beneficial gut bacteria, which play a crucial role in immune function, digestion, and mental health. A stressed gut is more vulnerable to infections like parasites, Candida overgrowth, and bacterial imbalances.

In her health journey, Debbie Potts experienced significant gut health issues, including parasite infections, likely a result of her weakened immune system and compromised gut integrity from chronic stress and overtraining.

4. Sleep Disturbances

Chronic stress disrupts sleep patterns, which further exacerbates health issues:

• Cortisol Dysregulation: Cortisol should follow a natural diurnal rhythm, being highest in the morning to wake you up and lowest at night to allow for restful sleep. However, in cases of chronic stress, cortisol levels may be elevated at night, leading to difficulty falling asleep, staying asleep, or waking up frequently during the night.
• Poor Sleep Quality: Lack of restful sleep worsens stress levels, creating a feedback loop where poor sleep increases cortisol production, and elevated cortisol disrupts sleep further. This cycle accelerates weight gain, metabolic issues, and emotional stress, as experienced by Debbie during her period of adrenal fatigue.

For Debbie, poor sleep was a critical symptom of her HPA axis dysfunction. She often felt fatigued but couldn’t sleep well, contributing to a downward spiral of stress and physical burnout.

5. Mental Health: Anxiety, Depression, and Brain Fog

Chronic stress also takes a toll on mental and emotional health:

• Brain Fog and Cognitive Decline: Elevated cortisol levels impact brain function, leading to difficulty concentrating, memory issues, and brain fog. Over time, chronic stress can even damage the hippocampus, the area of the brain responsible for learning and memory.
• Anxiety and Depression: Long-term stress can lead to changes in neurotransmitter balance, contributing to anxiety and depression. Chronic cortisol elevation lowers serotonin levels (the “feel-good” hormone), leading to mood swings, irritability, and a sense of overwhelm.

6. Hormonal Imbalances

For women, chronic stress can disrupt the delicate balance of reproductive hormones, leading to issues like irregular menstrual cycles, PMS, or menopausal symptoms:

• Estrogen-Progesterone Imbalance: When cortisol is prioritized in response to stress, it can “steal” from the body’s production of other essential hormones like progesterone, leading to estrogen dominance and symptoms like weight gain, bloating, and mood swings.
• Perimenopause and Menopause: Chronic stress can worsen menopausal symptoms such as hot flashes, night sweats, and mood fluctuations by intensifying cortisol spikes and hormonal dysregulation.

Debbie Potts’ Journey: A Holistic Recovery

Debbie Potts experienced many of these stress-induced issues during her period of adrenal exhaustion. Her recovery involved addressing chronic stress by incorporating:

• Stress Management: She prioritized stress-reduction techniques like mindfulness, meditation, and breathwork.
• Holistic Health: Debbie implemented her WHOLESTIC Method, which emphasizes balancing nutrition, exercise, sleep, and emotional well-being, to rebuild her health from the inside out.
• Gut Healing Protocols: To address parasite infections and gut health, she worked on gut repair through personalized nutrition, functional lab testing, and supporting her immune system.
• Prioritizing Sleep and Recovery: Understanding the critical role of sleep and recovery in health, Debbie adjusted her training and lifestyle to promote rest and balance.

Debbie’s story serves as a powerful example of how chronic stress can create “METABOLIC CHAOS®” and how addressing the root causes of stress can lead to profound healing and transformation.

High and low cortisol levels can have wide-ranging effects on the body, from metabolism and thyroid function to gut health and mitochondrial function. Here’s a breakdown of the signs and symptoms associated with each, as well as how cortisol imbalances impact various aspects of health:

Signs and Symptoms of High Cortisol (Hypercortisolism)

Chronically elevated cortisol levels can wreak havoc on many bodily systems. Some of the most common signs and symptoms include:

1. Weight Gain, Especially Around the Abdomen: High cortisol promotes fat storage, particularly visceral fat around the midsection.
2. Muscle Weakness or Loss: Cortisol can cause muscle breakdown (catabolism) to increase blood sugar levels, leading to muscle wasting.
3. Blood Sugar Imbalances: High cortisol elevates blood sugar, leading to insulin resistance over time, which may result in type 2 diabetes or difficulty managing blood glucose.
4. High Blood Pressure: Cortisol can increase blood pressure by retaining sodium and affecting blood vessel tone.
5. Fatigue (Tired but Wired Feeling): People often feel exhausted but have trouble relaxing or sleeping due to cortisol-induced hyperactivity.
6. Sleep Disturbances: High cortisol disrupts the natural circadian rhythm, making it difficult to fall asleep, stay asleep, or feel rested in the morning.
7. Irritability and Mood Swings: Cortisol affects neurotransmitter balance, leading to increased anxiety, irritability, and depression.
8. Weakened Immune Function: Cortisol suppresses the immune system, making you more susceptible to infections and slowing recovery.
9. Digestive Issues: Chronic stress can lead to gut dysbiosis, IBS, and increased gut permeability (leaky gut), due to cortisol’s impact on the gut lining.
10. Frequent Illness: Reduced immune function leads to more frequent colds, flu, and infections.
11. Thinning Skin and Poor Wound Healing: Cortisol can reduce collagen production, leading to skin issues and slower recovery from injuries.
12. Sugar and Junk Food Cravings: High cortisol levels increase cravings for high-carb and sugary foods to quickly raise blood sugar levels.
13. Menstrual Irregularities in Women: High cortisol can disrupt reproductive hormone balance, causing irregular periods or worsening PMS.

Signs and Symptoms of Low Cortisol (Hypocortisolism or Adrenal Fatigue)

Low cortisol is often seen after prolonged periods of chronic stress, where the adrenal glands become exhausted and can no longer produce adequate cortisol. Signs and symptoms include:

1. Chronic Fatigue: Feeling exhausted all the time, even after adequate rest, is a hallmark of low cortisol.
2. Low Blood Pressure: Without sufficient cortisol, blood pressure can drop, leading to dizziness, especially upon standing (orthostatic hypotension).
3. Hypoglycemia (Low Blood Sugar): Low cortisol can lead to difficulties maintaining blood glucose levels, resulting in hypoglycemia, dizziness, and lightheadedness.
4. Weight Loss or Difficulty Maintaining Weight: Without cortisol to regulate energy and metabolism, unintentional weight loss can occur.
5. Low Mood and Depression: People with low cortisol often feel apathetic, fatigued, and depressed due to cortisol’s role in modulating mood and neurotransmitter balance.
6. Brain Fog and Poor Concentration: Low cortisol affects cognitive function, leading to difficulty focusing, poor memory, and brain fog.
7. Salt Cravings: Due to low aldosterone (often related to low cortisol), the body may crave salt as it struggles to maintain sodium and potassium balance.
8. Increased Sensitivity to Stress: Even small stressors may feel overwhelming because the body struggles to mount an appropriate stress response.
9. Low Immune Function: Similar to high cortisol, low cortisol also suppresses the immune system, leading to frequent illnesses.
10. Digestive Problems: Low cortisol can slow digestion, leading to bloating, constipation, and reduced enzyme production, worsening gut health.

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Impact of Cortisol on Thyroid Function

Cortisol and thyroid hormones are intricately connected, and chronic cortisol imbalances can negatively affect thyroid function:

1. Thyroid Hormone Conversion: High cortisol levels reduce the conversion of inactive T4 thyroid hormone to the active T3 hormone, leading to symptoms of hypothyroidism despite normal thyroid lab results.
2. Thyroid Hormone Resistance: Chronic cortisol exposure can cause cells to become less sensitive to thyroid hormones, contributing to low thyroid function symptoms.
3. Suppressed Thyroid-Stimulating Hormone (TSH): Prolonged high cortisol suppresses the pituitary gland’s release of TSH, reducing thyroid hormone production and leading to sluggish metabolism, fatigue, and weight gain.
4. Thyroid Autoimmunity (Hashimoto’s Disease): Chronic stress can trigger or exacerbate autoimmune conditions like Hashimoto’s, where the immune system attacks the thyroid gland.

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Impact on Gut Health

Cortisol significantly affects the gut-brain axis, contributing to various digestive issues:

1. Increased Gut Permeability (Leaky Gut): High cortisol weakens the gut lining, allowing toxins, pathogens, and undigested food particles to pass into the bloodstream, triggering inflammation.
2. Altered Gut Microbiota: Cortisol disrupts the balance of gut bacteria, favoring harmful bacteria over beneficial microbes, leading to dysbiosis, which contributes to digestive problems, inflammation, and immune dysfunction.
3. Slowed Digestion: Low cortisol reduces gastric motility and stomach acid production, leading to constipation, bloating, and indigestion.
4. Increased Risk of Infections: Chronic stress weakens the gut barrier, allowing infections like parasites or Candida overgrowth to take hold more easily.

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Impact on Mitochondria

Mitochondria, the energy-producing organelles in cells, are highly sensitive to cortisol and stress:

1. Mitochondrial Dysfunction: Chronic cortisol exposure can damage mitochondria, reducing their ability to produce ATP (the body’s energy currency). This leads to fatigue, poor physical performance, and slower recovery from exercise or stress.
2. Oxidative Stress: Elevated cortisol increases oxidative stress within mitochondria, which accelerates cellular aging and reduces the efficiency of energy production.
3. Impaired Energy Metabolism: Mitochondria become less efficient at converting nutrients into usable energy, leading to chronic fatigue, brain fog, and a slow metabolism.

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Impact on Metabolism

Cortisol is a key regulator of metabolism, and its dysregulation can significantly impact metabolic function:

1. Fat Storage: High cortisol promotes fat storage, particularly around the abdomen (visceral fat), which increases the risk of metabolic syndrome, diabetes, and cardiovascular diseases.
2. Muscle Breakdown: Cortisol increases protein breakdown in muscles (catabolism) to raise blood sugar levels during stress, leading to muscle wasting and a slower metabolic rate.
3. Insulin Resistance: Prolonged high cortisol levels cause insulin resistance, where the body’s cells become less responsive to insulin. This leads to elevated blood sugar and increased fat storage, contributing to weight gain and metabolic dysfunction.
4. Sluggish Metabolism: Low cortisol can slow down metabolic processes, leading to fatigue, low energy, weight loss resistance, and a decrease in overall vitality.

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Impact on Sleep

Cortisol is deeply intertwined with sleep-wake cycles (circadian rhythms):

1. Disrupted Circadian Rhythm: High cortisol at night disrupts the body’s natural circadian rhythm, making it hard to fall asleep or stay asleep. People may wake up frequently or feel restless.
2. Difficulty Waking Up: Low morning cortisol can make it difficult to wake up, leading to a groggy, unrefreshed feeling despite a full night’s sleep.
3. Impaired REM Sleep: Elevated cortisol can reduce time spent in restorative REM sleep, which is critical for cognitive function, emotional regulation, and physical recovery.
4. Insomnia: Chronically high cortisol can lead to insomnia, as the body stays in a heightened state of alertness, making it hard to relax and enter deep sleep stages.

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Summary

• High cortisol is linked to symptoms like weight gain, sleep issues, mood disturbances, insulin resistance, weakened immunity, and gut dysfunction.
• Low cortisol leads to fatigue, low blood pressure, hypoglycemia, salt cravings, depression, and immune weakness.
• Chronic cortisol dysregulation disrupts thyroid function, gut health, mitochondrial energy production, metabolism, and sleep, contributing to a wide array of health issues.

Debbie Potts’ story of adrenal exhaustion is an example of how chronic stress and cortisol imbalances can lead to cascading health problems, impacting nearly every system in the body.

Debbie Potts’ experience with adrenal fatigue (also referred to as HPA axis dysfunction) in 2013 as a high-performing athlete and competitive triathlete was a turning point in her career and health.

Here’s how she dealt with the condition and what she learned from it:

Background on Debbie Potts’ Adrenal Fatigue Journey

In 2013, Debbie Potts, who had been thriving as a top-performing triathlete and marathon runner, hit a wall. Despite doing everything she thought was ‘right’—following a disciplined training program, sticking to a strict diet, and living a high-performance lifestyle—her body began to break down. She experienced weight gain, extreme fatigue, mood swings, and a significant drop in her athletic performance. This deterioration, she later understood, was due to chronic stress and overtraining, which led to adrenal fatigue or HPA axis dysfunction.

Debbie chronicled her journey in her book “Life is Not a Race: It’s a Journey” and shared details on her podcast and blog. Here’s a breakdown of how she dealt with her condition:

Recognizing the Problem:

• Symptoms of Overtraining and Burnout: Debbie started noticing signs of adrenal exhaustion, including:
  • Persistent fatigue despite resting
  • Weight gain, especially around the abdomen
  • Poor recovery from workouts
  • Sleep disturbances (difficulty falling asleep or waking up feeling unrefreshed)
  • Brain fog and mood swings
  • Loss of motivation and performance decline

Despite being a coach and athlete herself, Debbie realized that her body was signaling her to slow down, but she had ignored these signals, pushing harder in her training and high-stress lifestyle. Her body entered a state of chronic stress, which led to HPA axis dysfunction—the breakdown of the communication between the hypothalamus, pituitary gland, and adrenal glands.

Steps Debbie Took to Recover from Adrenal Fatigue:

1. Stopping the “Race” Mentality:
   • Debbie realized she needed to stop treating life as a constant race and shift her mindset toward self-care, recovery, and balance. This required breaking away from the all-or-nothing mentality of pushing herself in training and everyday life.
2. Rest and Recovery:
   • One of the first things she did was reduce the intensity of her training. She stopped doing excessive endurance exercises and focused on restorative practices like yoga, walking, and mobility work.
   • She prioritized sleep and adapted her schedule to allow for more recovery time, recognizing the importance of sleep in healing the adrenal glands and regulating cortisol levels.
3. Nutrition and Fueling Adjustments:
   • Debbie modified her diet to include more nutrient-dense, anti-inflammatory foods and focused on balancing her blood sugar by eating more frequently with balanced macronutrients (protein, fats, and carbs).
   • She reduced stimulants (like caffeine), which were taxing her adrenals, and focused on hydration and consuming electrolyte-rich fluids to support adrenal health.
   • She incorporated more adaptogens and nutritional supplements to support her adrenal recovery, such as:
     • Ashwagandha and Rhodiola to help balance cortisol
     • Magnesium for stress reduction and relaxation
     • B vitamins to support energy production and stress resilience
4. Functional Lab Testing and Personalized Approach:
   • As a Functional Diagnostic Nutrition (FDN) Practitioner, Debbie conducted functional lab tests on herself to understand her hormonal imbalances and the extent of her adrenal dysfunction. This allowed her to take a more personalized and bio-individual approach to healing.
   • She used testing to track her cortisol patterns and implement strategies to restore healthy cortisol rhythms.
5. Balancing Stress with The WHOLESTIC Method:
   • Debbie developed The WHOLESTIC Method, which incorporates eight elements of optimal health and performance: Nutrition, Exercise, Sleep, Stress, Movement, Digestion, Hydration, and Happiness. This holistic approach became the cornerstone of her recovery plan and coaching method.
   • She emphasized stress reduction techniques, such as meditation, breathing exercises, and spending time outdoors, to calm her nervous system and regulate cortisol levels.
6. Working with the Circadian Rhythm:
   • She focused on restoring her natural circadian rhythm by:
     • Exposing herself to natural sunlight in the morning
     • Winding down in the evening with low-light environments
     • Practicing proper sleep hygiene (limiting screen time before bed, sleeping in a dark, cool room, and going to bed at consistent times)
7. Mental and Emotional Healing:
   • Debbie recognized the importance of addressing the emotional and psychological components of her condition. She worked on reducing emotional stress, setting healthy boundaries, and managing her workload and social obligations.
   • She practiced self-compassion and gave herself permission to rest, which was a significant mindset shift for a high-performing athlete.
8. Rebuilding with Strength Training and Shorter, Smarter Workouts:
   • Once Debbie began to recover, she transitioned from long-duration endurance exercises to shorter, high-quality strength training sessions. This helped her maintain muscle mass and metabolism without overtaxing her adrenals.
   • She also incorporated interval training and metabolic efficiency training, which allowed her to continue being active but in a way that supported her recovery rather than exacerbating her stress levels.

The Lessons Learned:

Debbie Potts’ experience with adrenal exhaustion taught her several key lessons:

• Listen to Your Body: Ignoring the signs of overtraining, stress, and burnout can lead to long-term damage to your health.
• Balance is Key: High-performing athletes need to balance intense training with proper recovery, nutrition, and stress management to avoid burnout.
• Adrenal Health Affects Everything: Adrenal fatigue impacts not just energy but sleep, digestion, immune function, metabolism, and overall well-being.
• Bio-Individuality: What works for one person may not work for another. It’s important to tailor recovery strategies to your body’s unique needs.
• Life is Not a Race: Debbie’s journey led her to the realization that life is more about the journey than constantly chasing performance goals. She learned to prioritize her health and happiness over the endless pursuit of achievements.

Outcome:

After implementing these changes, Debbie was able to restore her health, improve her energy, and regain balance in her life. She now uses her personal experience to help others as an FDN Practitioner, coach, and speaker, teaching her clients how to avoid adrenal fatigue and recover from burnout through holistic methods.

Her story serves as a cautionary tale for endurance athletes and high achievers who may be unknowingly pushing themselves toward burnout, highlighting the importance of stress management, self-care, and a balanced approach to performance.

Coach Debbie Potts is a compassionate and knowledgeable health coach with a unique blend of personal experience and professional expertise. Having overcome her own challenges with chronic stress, burnout, and metabolic dysfunction, she deeply empathizes with clients and is driven to help them avoid similar struggles. Her coaching philosophy is rooted in her WHOLESTIC Method, which takes a holistic and personalized approach to health by addressing nutrition, exercise, sleep, stress management, and more. With multiple certifications in functional health, nutrition, and metabolic efficiency, Debbie utilizes evidence-based practices and functional lab testing to uncover the root causes of health issues. She is dedicated to helping clients achieve sustainable, long-term success by empowering them to make informed decisions about their health and well-being. Through her strong communication skills and passion for education, Debbie effectively motivates and guides clients on their journey to optimal health.