I like Russell’s style, not too pushy or demanding. He makes you think that doing 20 push ups or squats was your own idea in the first place and before you know it you’ve done a few more reps just to show him who’s boss

Marie Louise, West Hobart

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Controlling cortisol levels


Getting cortisol under control

As cortisol is a "stress hormone", controlling stress is the ideal way to start. There are a number of ways you can do this.

1. Regular Exercise

Exercise each day and include some resistance training into each session, as this has a beneficial response testosterone and the growth hormone, which are hormones required for fat loss. Be sure exercise at a moderate intensity if you know you have elevated levels of cortisol as high intensity exercise can lead to stress.

2. Meditate

Meditation DVD’s are great to learn through, simply find a space in the house that is quiet and peaceful where you can be alone for 20 to 30 mins each day. Meditation will lower cortisol levels and blood pressure, as well as making you feel refreshed and invigorated.

3. High sugar - elevated cortisol

Include more lean protein and good fats in your diet, i.e. foods containing essential fatty acids and reduce foods high in sugar. Start your day with a high protein and good fats breakfast, this will stop you craving foods high in sugar during the rest of the day and stabilise your blood sugar level. Include a variety of fresh fruits and vegetables into your diet. These are generally low in calories, high in fibre and nutrient-dense. Eat often and in small quantities to moderate blood sugar levels, and don’t forget to drink lots of water.

4. Take a holiday

If you are working 12-14 hour days and haven't had a holiday for years, take one now. The world will survive without you for a few weeks, and you’ll feel relaxed and refreshed.

5. Sleep

There is also a connection between lack of sleep and weight gain. Cortisol is released on a sleep-wake pattern, also called the diurnal rhythm and lowest levels are typically noted at night while the body is at rest. If sleep is disrupted, so is the normal release of cortisol. If stress is causing insomnia, seek treatment to gain the appropriate amount of rest each night.

6. Correcting a cortisol imbalance

A common sign that you have a cortisol imbalance, besides increased abdominal fat is that you have very low energy in the morning and tend to have more energy late afternoon and evening. This is what is known as a reverse cortisol curve.

7. Supplements to support high and low cortisol imbalances

  • 1. A complete vitamin and mineral supplement
  • 2. Vitamin C, 1000mg 3 times daily
  • 3. B5 one capsule 500mg per day
  • 4. B6 one capsule 50mg per day

Remember that cortisol is not all bad, it has many important functions and we need it to simply get out of bed in the morning. It’s when it becomes chronically elevated or on the flip side chronically low that health problems can occur. Cortisol imbalances are easy to treat but can have serious impacts if left untreated.

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Call Russell today on 0407 231 947 or email info@abetterbodysooner.com.au to make exercise a part of your lifestyle.