How to REBOOT your system to avoid HPA-D!

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My Four Step Process for Avoiding Adrenal Fatigue …or rather chronic stress syndrome or HPA Axis Dysfunction with The WHOLESTIC Method!

Before we dive in to my tips how to conquer Adrenal Fatigue (HPA-D), let me remind you of the red flags you need to identify first.

Hopefully you ordered and read your copy of THE WHOLESTIC METHOD MANUAL & WORKBOOK and started working on the “inner core” section to learn about YOU!

I shared my personal story in LIFE IS NOT A RACE, where I went back to my childhood to learn more about myself to figure out how I got to being fatigued, burned out and fat over night! I went from being a competitive top triathlete, cyclist and runner to 30 pounds overweight with lose of muscle tone, brain fog, blood sugar dysregulation and daily fatigue (mentally, physically and emotionally).

What are your triggers or red flags that make you feel anxious, panic or stressed?

The onset of adrenal fatigue felt invisible to me until it become “exhaustion” and I wasn’t able to live my live as I knew it anymore.

Five years later, I still continue to struggle with various imbalances in my body as blood sugar, thyroid, liver and hormones. I still continue to be aware of myself switching and getting stuck into “SNS” or “fight or flight” nervous system. What I know now… I wish I knew back then.

The positive side is that I wouldn’t be changing my business focus from personal training to “The WHOLESTIC Method Coach” to help other athletes avoid the struggles I have had the last five years. Helping others is now my passion and purpose… and I am going to create IMPACT by speaking, writing, sharing and presenting about THE WHOLESTIC METHOD, The WHOLE TRI-ATHLETE and my story.

Signs of breaking down and burnout include:

fatigue or weakness
feeling tired but wired
low thyroid- sluggish metabolism
weight gain- lose muscle, gain fat
blood sugar dysregulation
mood swings- sensitive, depressed, over react, anxious

Tips for when you have an issue:

The “Repair” process

slow down and stop doing what you are doing
take active recovery week or month
test your heart rate variability every morning (HRV)- I use SweetBeat
Vibrant Blue Oils – brain deflame, adrenals, PNS

The “Recovery”

cardio 30-45 minutes (no long stuff)
more strength training
afternoon workouts
infrared therapy treatment
nutrition is key -to balance blood sugar and LCHF/Keto
probiotics, fish oil, bone broth, minerals, sea salt, adrenal adaptogens

The “Rebuild”- attempting to train and race again

test HRV to make sure not doing too much
take time out for naps when feeling off
skip a workout if needed and reschedule when feeling the energy
rest day – go for a walk, do mobility work, play in the pool
sleep 7-9 hours per night

The Reset – when I feel I am starting to go off the rails

electronic detox after 7pm, one full day and one weekend per month
travel more …quick week get-away
acupuncture when you feel worked up
breathing exercises daily
power nap
adrenal supplements tested (NTP)
measure blood sugar
essential oils
take time out- quiet the mind

The WHOLESTIC Method common sources of hidden stress for The WHOLE Athlete

Change your Mindset. Expand your Vision. Improve your Performance.

Restore, Renew and rebuild the WHOLE you from the inside out with The WHOLESTIC Method for triathletes as well as endurance sports and daily life!

Our problem in our society is chronic stress.

Chronic Stress Response = chronic output of the stress hormone cortisol. The constant activation of our HPA Axis creates havoc on our body systems including hormone imbalance and blood sugar balance.

Below are areas of body systems that become dysfunctional and out of balance from the hormonal cascade of events related to CHRONIC STRESS from Living Life as a RACE every day.

Today we have constant distractions, multi-tasking and addiction to busy-ness that we have lost the ability to slow down, be present, focus and enjoy the moment. Here is what I have learned but you can learn more in my book “LIFE IS NOT A RACE” on Amazon and my manual “The WHOLESTIC Method” available on Amazon.

Find my free e-books on LIVER DETOX and 8 tips to Avoiding Adrenal Fatigue: REPAIR. RECOVERY. REBUILD. RESET. Learn new “Bio-hacks” for the WHOLE Endurance Athlete to improve performance in life and sports with The WHOLESTIC Method.

Digestion:

Is a PNS process “rest and digest”
When stress is on digestion is off- body prioritizes “STRESS” emergency
Digestion is a PNS event
Stress takes priority over all body systems – EMS
Stomach acid- SNS inhibits stomach activity
Gallbladder bile- inhibited in the SNS
SNS stimulates release of glucose
SNS inhibits activity of the intestines
We should be in PNS state before we eat- pause, breathe, relax, prayer
PNS stimulates activity of the stomach, inhibits release of glucose, stimulates gallbladder and stimulates the activity of the intestines

Blood Sugar:

When cortisol levels are elevated from chronic stress- insulin receptors on cells do not respond adequately to insulin
Excessive high blood sugar levels – constant demand on pancreas to release insulin to lower blood sugar- cells receptor cites become insensitive to insulin -elevated insulin levels- strain on pancreas to secrete more insulin to transport glucose into cells
High insulin levels plus more health problems from high blood sugar (glycation)
Elevated cortisol and insulin resistance – leads to:

1. Increased testosterone in women
2. Increased estrogen in men
3. Poor mineral absorption by cells
4. Inflammation issues- excess insulin blocks the PG1 Pathway
5. Elevated blood pressure and cholesterol

Exercise:

More is not better
Excessive training
Endurance training vs. short workouts and intervals
Triathlon training plus mobility, strength, yoga and Pilates

Sleep:

Less sleep to fit more waking hours in the day
Cramming too much in one day
Blue light before bed
Eating close to bed- carbs/sugar
Stress before bed from work
PNS vs SNS

1. Measure HRV in morning
2. Use Vibrant Blue Oils PNS

Stress causes more stress…what is STRESS?

Unknown stressors inside out body (infections, parasites, fungal)
Toxic people – energy robbers
Toxins
Gut infection
Stress about being late
Distractions, lack of focus and being present
Too tight of schedule – overwhelmed, over committed
Sources of stress: that put your adrenals in state of “chronic” stress include

1. Refined sugars and high glycemic diet
2. Coffee and other stimulants
3. Alcohol (also a blocker to clients burning fat/optimize health)
4. Morning commute- traffic, lack of focus driving, distractions
5. Digestive compromises:
6. Nutritional weaknesses:
7. Disease and other pathologies

Movement:

Even if you work out each morning – sitting all day
Get up and move each hour
Steps per day 10,000
Mobility drills throughout day
Bell or alarm to remind you to do mobility drills

Gut Health:

Microbiome imbalance
Feeding good bacteria
Sugar
Processed foods

Hormone imbalance:

Chronic stress “steals” from other hormones to continue releasing more cortisol to respond to the “threat” and “emergency
ENDOCRINE CASCADE offenders:

1. Stress
2. Toxins
3. Poor diet
4. Poor digestion
5. Mineral deficiencies
6. EFA deficiency
7. Dehydration

ENDOCRINE CASCADE:

1. Blood sugar imbalance
2. Adrenals
3. Pituitary
4. Thyroid
5. Sex hormones

Any attempt to normalize any hormonal imbalances are futile until blood sugar/adrenal issues are addressed
Insulin – blood sugar roller coaster -stress-
When the adrenals fire- the body listens and makes the signal an Emergency
Adrenals fire, liver produces and releases more glucose
Pregnenolone Steal – pregnenolone is “precursor” to the production of the adrenal and sex hormones
Only the adrenal glands can remove and concentrate pregnenolone from the bloodstream
Prolonged stress response from chronic stress – major priority for fight or flight survival response
Adrenal function favored over reproduction, metabolic rate and endocrine function
The adrenal glands are allowed to “steal” nutrients and hormonal precursors from the rest of the endocrine system
Taking hormone supplements as pregnenolone or progesterone will fuel the stress response as they further help increase cortisol production
Do not supplement with pregnenolone, progesterone or cortisol until the chronic stress response is abated and cortisol production is reduced
MENOPAUSE: the adrenal glands take over the main production of estrogen from the ovaries at this time
Adrenal function MUST be supported during menopause- start by balancing blood sugar handling system.

Hydration:

Dehydration – caffeine
Consume half of bodyweight in ounces of water per day
Add 8-12 ounces of clean water for every diuretic beverage
Tired adrenals- aldosterone -kidneys = add sea salt
Aldosterone essential for sodium conservation in the kidney, salivary glands, sweat glands and colon. Homeostasis for blood pressure, plasma sodium and potassium levels. Influencing water retention or loss, blood pressure and blood volume.
Water naturally improves digestion to help break down foods. As detailed by the Mayo Clinic, water helps break down food so that your body can absorb the nutrients.
Water-soluble vitamins dissolve in water. These vitamins are carried to the body’s tissues – but are not stored in the body – and are found in plant and animal foods or dietary supplements; They must be taken in daily, according to the National Cancer Institute (NCI).
Water also softens stools, which helps prevent constipation.

Happiness:

Positive attitude and energy
Morning rituals impact day
Sleep and stressors – toxic people and energy robbers
Gut health and digestion – impact neurotransmitters
Blood sugar regulation- sugar addiction
Burning fat and ketones vs. sugar
Seeking happiness in life –
Gratitude journal
Forgiveness

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Learn how to transform the WHOLE you with The WHOLESTIC Method we teach you how to burn fat, optimize health and improve performance from the inside out for athletes of all levels.

From nutrition that promotes fat loss to digestion tips or methods to reduces stress- find out what mainstream media isn’t telling you!

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