What stress does to your body.

WHAT STRESS DOES TO YOUR BODY.

Ever wondered, why on earth, no matter what you do, you cannot shift that mid-section belly fat? Or you experience mood, anxiety, depression, sleep or libido issues?

Welcome to the adrenal glands, the cause and effect of so much more than we realise.

Here is a simple explanation to help you understand what exactly is going on and if this is the root cause of your issues?

To break it down…

Stress puts the body into a fight or flight mode, this is known as the epinephrine (adrenaline) and norepinephrine reaction. Now firstly, you need to understand that stress comes in many forms, not just mental, these include dieting, exercise, temperature, illness, sleep deprivation & toxicity!

It all starts in the hypothalamus & pituitary gland, (this is the commanding control centre for your hormones and metabolism.)

These hormones get released and are filtered through the blood to the organs.

In these organs, conversion happens, (some of the proteins become free and some are binded) The free are active & are good for metabolism and the binded are not good as they suppress fat burning & metabolism.

The amount of good ones to bad ones depends on …you guessed it, stress levels.

The metabolism is like a thermostat and the release of these hormones defines how effectively it functions!

Under stress the body requires cortisol to balance it out, (this is the primary stress hormone that increases sugar into the blood stream & breaks tissue down.)

Cortisol triggers the sympathetic nervous system to release catecholamines, this is a substance that gets released into the blood in response to physical & emotional stress putting the body into a fight or flight mode.

Then lets say, on top of that, you have a sleepless night or an intense workout on a empty stomach, now in conjunction with more cortisol DHEA gets released, this is a hormone that raises oestrogen & testosterone fairly & builds tissue up.

So to recap, we currently have a lot of cortisol released, the body is running off adrenaline in a fight or flight response and is trying to balance out oestrogen and testosterone levels…

Now imagine you’ve had a rough day and you’ve got some emotional stress on top of that!…

Now as chronic stress requires even more cortisol, DHEA can’t keep up and you end up with low oestrogen & testosterone levels, which in return can leave you with an adrenal disfunction leaving you feeling wired & tired and thyroid issues making it difficult to lose weight.

This can also effect Immune regulation, metabolism, detox capacity, bone density, muscular skeletal heath and overall endocrine function.

As you can see, what happens to the body through stress can be the cause and effect of so much more which is why managing stress contributors is crucial to getting the best performance from your body.

This is why we need to understand that the body is a integrated system working from a cellular level out. So, now lets look at the possibility that your adrenals are effected & what to do…

Could your adrenals be effected?

To help you see if you may be suffering from either of these imbalances which could be inhibiting your weight loss goals or be a key component to any depression, anxiety, fatigue, mood or libido you may be experiencing,

Check out these symptoms…

If your adrenal glands are affected—whether due to chronic stress, overtraining, poor sleep, or hormonal imbalances—you may experience a range of symptoms related to adrenal dysfunction or fatigue.

Common Symptoms of Adrenal Dysfunction:

Energy & Fatigue

• Constant fatigue (especially in the morning and afternoon, even after sleep)

• Difficulty waking up in the morning

• Afternoon energy crashes (around 2-4 PM)

• Feeling wired but tired at night (trouble winding down for sleep)

Stress & Mood

• Increased anxiety, irritability, or mood swings

• Feeling overwhelmed easily

• Brain fog or trouble concentrating

• Low motivation or feeling burned out

Blood Sugar & Cravings

• Intense cravings for salt, sugar, or caffeine

• Dizziness or lightheadedness when standing up quickly (low blood pressure)

• Blood sugar crashes or feeling shaky between meals

Sleep Disruptions

• Waking up between 2-4 AM (common in adrenal stress)

• Trouble falling asleep despite exhaustion

• Non-restorative sleep (waking up feeling unrefreshed)

Hormonal & Metabolic Changes

• Stubborn belly fat, especially around the midsection (cortisol-driven fat storage)

• Irregular periods or worsened PMS (for women)

• Low libido

• Sensitivity to cold (can be linked to adrenal and thyroid issues)

Physical Symptoms

• Frequent headaches

• Muscle weakness or slow recovery from workouts

• Chronic pain or increased inflammation

• Frequent illnesses or slow healing (weakened immune system )

If you find that you relate to these symptoms, then supplementing with adrena panC can really help as this supports adrenal function, balances out cortisol levels, supports blood sugar regulation, strengthens immune function, and supports sleep by helping to regulate cortisol fluctuations that contribute to insomnia or frequent nighttime wake ups.

Additionally getting your bloods tested can be helpful to give you a detailed indication of what exactly is going on internally and how to best rectify it towards obtaining a metabolism that will work for you rather than against.

Some tests in particular I would look into are; Aldosterone, cortisol, DHEA, catecholamines, testosterone, oestrogen, thyroglobulin, TSH (this is a thyroid stimulating hormone that measures the amount of T4 that the thyroid is signalled to make ) and ACTH stimulation test (for adrenal insufficiency.)

Holistically you can help to support your adrenals by implementing these natural Strategies for Adrenal Support.

1. Nutrition for Adrenal Support.

Prioritize Whole Foods, Focus on protein, healthy fats, and fiber to stabilize blood sugar. Avoid processed foods, refined sugar, and excessive caffeine, which stress the adrenals.

Eat an Adrenal-Friendly Breakfast (Within 30-60 Min of Waking) For example, A high-protein breakfast prevents cortisol crashes. Try - Scrambled eggs + avocado + leafy greens or a protein smoothie with collagen, nut butter, and berries.

Balance Electrolytes (Salt, Potassium, Magnesium) If you feel lightheaded or crave salt, your aldosterone (an adrenal hormone) may be low.

Add Himalayan salt to water, eat potassium-rich foods (bananas, avocados), and supplement with magnesium.

Support with Adaptogens, Ashwagandha (balances cortisol, supports stress resilience). Rhodiola (boosts energy and mental focus). Licorice root (helps if cortisol is too low.)

2. Training Adjustments to Reduce Adrenal Stress

Avoid Overtraining & Excessive HIIT, Intense workouts can spike cortisol, especially if you are already stressed.

If feeling exhausted, reduce training volume or replace HIIT with low-impact movement (e.g., walking, yoga). Prioritize Strength Training Over Cardio.

Prioritize progressive overload strength training over high-intensity endurance workouts, which can overtax adrenals.

Focus on compound movements (squats, deadlifts, glute bridges) to maximize muscle growth efficiently without adrenal burn out like drop sets and till failure.

Take Rest Days & Deload Weeks!

Incorporate at least 1-2 full rest days per week.

Listen to your body, if fatigued, swap a workout for mobility work, stretching, or a nature walk.

3. Stress Management & Lifestyle Support

Prioritize Sleep (7-9 Hours Minimum)

Adrenal repair happens during deep sleep. Optimize circadian rhythm by reducing blue light exposure at night and sleeping in a dark, cool room.

Listening to 432Hz can improve the quality of your sleep by enabling deeper rems by reducing stress & creating a calming effect on brain wave activity.

Regulate Cortisol with Morning Sunlight, by getting morning sun exposure for 10-15 minutes daily this supports your natural sleep /wake cycle & helps to naturally support cortisol production.

Breathe & De-Stress

Box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) reduces stress. Gentle yoga, meditation, or grounding (barefoot walking on grass) can also help regulate the nervous system.

Reduce Stimulants (Caffeine & Energy Drinks)

If feeling wired but tired, cut back on coffee or switch to matcha/decaf. If you rely on caffeine for energy, it may be masking adrenal fatigue which needs to be addressed & not masked.

Optimal performance both physically and mentally requires a balanced stress response and by addressing adrenal fatigue through identification & holistic management we can enhance recovery, sustain energy, improve our overall wellbeing, and get the best out of our training & our selves.