I have posted on here before a few times about my chronic stress/fatigue issues and have mainly focused on questions about my training. I was finding it VERY hard to recover from training sessions. However, I recently had to get an umbilical hernia repair so I figure this is the best time to take time off of training and focus on some other aspects like nutrition/recovery. I know you’re very busy and don’t have time to read long posts so I’m going to give you cliff notes.
-I am 5’8” 195, lifting for 15 years with a great muscle foundation but pretty bad fat retention around love handles and lower stomach. It’s very noticeable that it’s most likely hormonal because I look leaner with top abs showing but then pretty bad love handles and Lower stomach fat. I am looking to finally lean out. I never minded being heavier because I was 130 lbs when I started lifting.
-Neurotype 3 with high stress/anxiety.
-Reverse cortisol curve (confirmed with testing.) Low cortisol in the morning and high at night. VERY hard to get started during the day and need naps. ( I do not use caffeine).
-I’ve tried higher carb/lower fat because I’ve read if you’re stressed all the time carbs (clean carbs) can help. I’ve tried the opposite (higher protein and fat / lower carbs because I’m sure I have a lot of insulin resistance. But I haven’t been able to stick to anything long enough to see results because I am basically “nutrition plan” hopping because there’s so much information out there for my circumstances.
Basically I am wondering if you have any advice for someone who is dealing with a reverse cortisol curve, (most likely) high insulin resistance, and is trying to feel better and lose the cortisol fat. Thanks a lot as always for all that you do!
Hope you are doing great I read your post and just needed to Help since sometime back I have been in the same situation
First you need to take a deep breath here you are already stressed the fuck out of your mind by making huge Assumptions and being a bit harsh on yourself by alarming all the issues you got I am not saying you don’t have them but why you don’t change your perspective a bit
And start working around these issues I am also a Type 2B/3 with high cortisol and had sleep issues for the longest years and I have the same flipped cortisol Curve
I always learned everything the hard way and got to know myself and regressed in every thing to move forward again
What you need to do :
1-Take a look on your current life & current situation regarding all your life stressors that I don’t know anything about is this the right time to have a Goal and want to have a lean body or try to loose Fat and diet down or you need too feel good and have a great day to day reason that you are in good health and good shape maybe it not the best time for any of that and another thing you need to do to you
2- you have to stop spinning your wheels about the best perfect split for stress and Adrenal fatigue that is all crap stress is stress and especially the Gym or lifting weights if you don’t leave the gym feeling better than you entered and you are recovering from what current workouts you are doing do go there so something else play a sport you like or what you enjoy our life’s don’t revolve around the Gym or lifting weights only .
3- I am sure you don’t sleep good at all you have to take a look on a book called the power of when it dives deep in different Chronotypes which are linked to when is the best time to do stuff like me & you in the book are Dolphins who have a very hard time sleeping and have an inverted cortisol curve and need to do things differently because we can’t shut our brains read it will help a lot
4-Nutrition is also a missing piece of the puzzle a balance nutrition plan balanced in all macronutrients will be great with some supplements like Magnesium Glycinate some Multivitamins fish oil the normal stuff will be a great addition
Stop spinning your wheels you will burn out start implementing things and see how you feel don’t have a workout program that is set in stone now go to the Gym 2 times a week or 3 times a week on non consecutive days and don’t try to push it always try to do the exercises with better form do things that doesn’t over excite you go in for 30-45 min have a great Carb meal 2 hours before going to the gym and see how you feel afterwards
What you need is to realign when & how to do your stuff and manage your life a bit then everything will fall into its place
Wish you al the best and hope I helped and I know how you feel and look into CBT Cognitive behaviour Therapy it’s great
who have a very hard time sleeping and have an inverted cortisol curve and need to do things differently because we can’t shut our brains read it will help a lot
with some supplements like Magnesium Glycinate some Multivitamins fish oil the normal stuff will be a great addition