In both cases, you’re dealing with chronic stress and a disrupted diurnal cortisol rhythm.
• If the problem is elevated evening cortisol (aka “wired and tired”), there are supplements we can chat about for you to take.
• Avoid low-carb diets for those of you with low cortisol (and/or those of you with high training volume). Your bodies can’t effectively use cortisol to help release blood sugar slowly and consistently, so your bodies will go to Plan B — the adrenaline blast. Opt for more of an more balanced macronutrient ratio.
• Cut caffeine: Make sure you don’t consume any coffee past noon (or within 8–9 hours of bedtime).
• Cut alcohol: Excessive alcohol prior to bedtime can disrupt sleep patterns, preventing sleep from getting into the deep and restorative phases. Make sure to limit intake to 1–2 drinks for men, and 0–1 drink for women.
• Low vitamin D can make you stress-intolerant. Consider vitamin D testing and supplementation (or simply go out at noon for some sunshine, which will also help regulate their circadian rhythms).
Sleep increases testosterone (as well as growth hormone), so hello to our male clients who resist getting more sleep. Get to bed boys! Increased cortisol (from stress) can also lower testosterone.