CT, any recommendations for a 2A who is prone to anxiety/high cortisol? What kind of set up would be best when the goal is hypertrophy? Any supplements you can suggest?
I have cut out all cardio other than taking my dogs for walks and have kept exercises to 4 max per session. Would full body be better then split?
I wouldn’t go full body unless you do only 3 sessions per week. Although 2As can be “forced” to only train 3x a week when they have a period of high stress/anxiety… but in that specific case I prefer a lower/upper/whole body split.
A good approach would be to use “the best program for natural lifters” but only 4 days a week (roll through the 6 workouts, but in a week and a half instead of one week). It is designed to minimize cortisol.
2A don’t have high serotonin or high GABA, rather they have an average level of both. When they begin to be anxious it thus indicates that both are low/depleted and need to be addressed.
Supplement-wise they thus need to use a 3 pronged approach:
The good thing is that Z12 (https://biotest.t-nation.com/products/z-12) can address both GABA and serotonin since it contains phenibut and 5-HTP. I would actually recommend 1 capsule of Z12 in the afternoon and 1-2 in the evening. 1 will not put you to sleep (especially if you have low GABA and low serotonin) but it will reduce anxiety by increasing both neurotransmitters.
If you find yourself to have the following symptoms:
It would indicate high glutamate levels and in this case the low GABA would be because of a poor conversion of glutamate into GABA. If that is the case pyridoxine and Gotu Kola would be advised as both increase the conversion of glutamate into GABA. Brain Candy (Brain Candy® Mind Energizing Shot – T Nation Biotest) has pyridoxine. And in your case the theanine would also help you deal with anxiety. I would recommend the caffeine-free version.
Finally 3-10g of glycine post workout would help by calming down the CNS, reducing anxiety and cortisol release.
Cough cough…can I nicely say something? I won’t bite…promise
-I recall you taking Phosphatidylserine when stressed would that be a good addition?
-Do you have any suggestions for a hypertrophy/strength based routine to switch between in 4-6 weeks? I tend to need a change within that time frame.
Dang it. I’m going to say it anyways. There are lots of cns inhibitors out there. If you take anything from drs, check such as benzos. Mixing cns depressants are contraindactory and you didn’t mention what meds if any you are given by a dr. Taking them especially at night can make it difficult to breathe, your heart rate lowers and if too many, could cause a coma. Sorry I had to post cuz I care🤗.
Glad you take your dogs for walks…mine are my children.
Sorry CT boot me if ya want.
I am not on any medication. If it were that serious and I was on any prescriptions I would not be asking CT to give me advice on supplements.
Sounds awesome. I just wanted to check. Yeah, ct is awesome. Out of care and concern. I have anxiety and stress and ptsd classes warn against too many cns inhibitors. Best of luck!
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