Why Stress Makes You Fat

**powerman2000** · 06-26-2008, 03:42 PM

Rubman's Digestion Connection: Why Stress Makes You Fat -- Calories Aren't the Culprit

Have you noticed that when you're under stress, pounds seem to pack on more easily... whereas when you're relaxed and life is going well, it's just less of an issue? I sure have, and in fact I find that I often lose a few pounds while on vacation even though I eat as much, if not more than normal. I recently joked about this with Daily Health News contributing medical editor Andrew L. Rubman, ND, who confirmed my hypothesis that stress alters the metabolism.

Cortisol is the culprit, he told me. The fight or flight syndrome that is the basis of our physiological response to stress causes the adrenal glands to produce this hormone, whose job it is to modulate the effects of insulin on blood sugar. Ongoing stress can tax the system beyond its normal abilities... especially when coupled with poor dietary choices.

The body "prepares" to fight or flee by packing away energy stores it thinks it will need. Cortisol irregularities also affect blood sugar balance. Mostly these are due to aging, ongoing stress, insufficient cholesterol reserves and dietary imbalances. Cortisol levels normally rise in the morning (peaking around 7 am) and fall in the evening. If you regularly awaken in the middle of the night for no other reason than to worry -- about your teenager, your social calendar, your bank account -- you should pay attention. "This may be your adrenal gland saying 'wake up,' there is something wrong with your insulin-cortisol-blood sugar balance," says Dr. Rubman.

GETTING BACK INTO BALANCE

Signs that your body is not properly managing blood sugar levels swing to both extremes:

Low blood sugar, or hypoglycemia: Common symptoms of hypoglycemia include anxiety, sweating, hunger, trembling, headache, clamminess and heart palpitations. When severe, these can progress to confusion, seizures, loss of consciousness, coma and even death.

High blood sugar or hyperglycemia: Common symptoms of hyperglycemia include hunger, thirst, frequent urination, fatigue or extreme tiredness, blurred vision and unexplained weight loss.
If you see yourself in either of these categories -- particularly if you have several symptoms -- ask your doctor for blood and urine tests that can determine whether you are entering a danger zone. Fortunately this is the stage where you can still prevent serious disease -- insulin resistance is often fully reversible. To control blood sugar, Dr. Rubman individually prescribes a supplemental regimen that may include the following measures, adding the caveat that supplements should always be used under a physician's supervision, so consult your doctor for an individualized prescription.

Make sure you take in sufficient chromium. This essential trace mineral is necessary for efficient insulin function and carbohydrate, fat and protein metabolism. Chromium helps keep insulin and cortisol in balance, says Dr. Rubman. Brewer's yeast is one of the best sources, but it can cause bloating and nausea so it is better to rely on dietary sources, including beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas and spinach. If diet alone proves insufficient, chromium polynicotinate supplements can be taken.

Love your liver. Maintaining optimal liver function helps keep blood sugar in balance by providing a reserve to supply glucose to the bloodstream when there's a temporary shortfall. In addition to the helpful strategies listed above, consider supportive supplements such as glucomannan, a fiber supplement that is particularly effective at removing wastes from the liver via bile. Dr. Rubman often prescribes this fiber supplement for his patients to take 30 minutes before lunch and dinner with a large glass of water.

Bulk up on vitamin B. According to Dr. Rubman, the "minimum daily requirement" for vitamin B is not sufficient for optimal digestive performance so he often prescribes a high-potency B vitamin twice daily for his patients. Also, many people are what he calls "functionally deficient" in vitamin B-12, which can impair other B vitamin functions and a myriad of physiological processes, so it's a good idea to ask your physician to assess your B-12 level. Bright yellow urine is a good sign that you're getting an adequate supply from your multi-B supplement (the color is produced by trace amounts of Riboflavin, or B-2, spilling over into the urine). Dr. Rubman prefers B-12 sublingual (dissolved under the tongue) pills that come in the form of hydroxycobalamin or methylcobalamin, which should only be prescribed by a doctor.

Fill up on fiber. Fiber helps everything move smoothly and efficiently through the digestive tract. Fiber promotes healthy flora in the gut and binds and transports excess bile acids out of the body. Fiber-rich meals help contribute to a steady and sustained contribution to blood sugar. All that's widely recognized, yet in this country our average fiber intake is 10 grams daily, while 25 to 30 grams are required for good health. Good high fiber foods include steamed vegetables, ripe fruits, lentils, black beans, barley, chickpeas, bulgur, brown rice, oatmeal and whole-grain breads and cereals. Avoid refined and processed items such as white bread, pasta, cornflakes, cookies, candy and other sweets. Another benefit of fiber-rich foods? They have the advantage of satisfying hunger more effectively, since they are broken down slowly in the digestive system. In contrast, simple and refined sugars (for example, from processed foods and sweets) quickly cause blood sugar spikes... then a crash in energy that leaves you craving something sweet.

As always, the goal is to prevent big problems like diabetes and heart disease from developing by identifying them at an earlier and more controllable stage. Blood sugar is one indicator to pay close attention to... the payoff will be better health.

Source(s):

Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.

**bubba g** · 06-26-2008, 04:15 PM

Nice post bro....

**Ikaika** · 06-26-2008, 06:49 PM

i can't emphasize enough how important fiber is. You feel so much better if you're eating lots of leafy veggies, beans, oats, etc.

MisterChristian · 07-02-2008, 12:54 PM

Excellent post P-Man.... Is there anything you can do to specifically keep your cortisol levels low?

**powerman2000** · 07-03-2008, 06:16 PM

Quote:

Originally Posted by MisterChristian

Excellent post P-Man.... Is there anything you can do to specifically keep your cortisol levels low?

Yes, there are cort blocker supps that you can take.

Lean Xtreme by Designer Supplements is one of the best at doing this.

futuresixpack · 07-04-2008, 08:20 PM

stress makes me sick .. lowers my immune .

**Ikaika** · 07-04-2008, 10:16 PM

Quote:

Originally Posted by futuresixpack

stress makes me sick .. lowers my immune .

i think that's pretty standard; i definitely have the same problem.

Mordecai · 07-24-2008, 02:06 PM

great post. I have been going through this right now. With the stress of trying to find a job closer to home and driving 170 miles a day I can't seem to keep the weight off. I just started taking Lean Extreme this week. Hoping this will help.

**Ikaika** · 07-24-2008, 03:33 PM

170 miles a day? good grief, i hope your car is comfy.

MisterChristian · 07-24-2008, 03:46 PM

Does anyone know if Lean Extreme needs to be cycled?

Mordecai · 07-24-2008, 04:25 PM

Its comfy but it's an F150 and that nice little added stressor of the price of gas doesn't help.

RaSP · 07-24-2008, 05:11 PM

Dayum. An F150 for a long range commuter rig? Up until last year I was doing a 140 mile commute, but I kept to 4 cylinder Camrys and Celicas. Even at $1.50/gallon that adds up...

Ooops. Sorry I probably just raised your stress. My bad.

Seriously, when I did the long range thing I'd get up early, eat my pre w/o meal and get to the gym about 6:30 am. Plenty of time for a good workout and still get to work by 8. Worked really well for me, but I'm an early bird anyhow.

Best of luck on the job search. That's a bitch with all the new automated HR systems. You don't get jobs by writing resumes anymore, you have to write a bunch of crap that their search engine will like. It may take a while but you'll get the right job. Last thing you want to jump at the wrong thing because you happen to come across it first.

*R*

Mordecai · 07-24-2008, 08:09 PM

Quote:

Originally Posted by RaSP

Dayum. An F150 for a long range commuter rig? Up until last year I was doing a 140 mile commute, but I kept to 4 cylinder Camrys and Celicas. Even at $1.50/gallon that adds up...

Ooops. Sorry I probably just raised your stress. My bad.

Seriously, when I did the long range thing I'd get up early, eat my pre w/o meal and get to the gym about 6:30 am. Plenty of time for a good workout and still get to work by 8. Worked really well for me, but I'm an early bird anyhow.

Best of luck on the job search. That's a bitch with all the new automated HR systems. You don't get jobs by writing resumes anymore, you have to write a bunch of crap that their search engine will like. It may take a while but you'll get the right job. Last thing you want to jump at the wrong thing because you happen to come across it first.

*R*

Yeah not exactly the ideal vehicle but at least its comfortable. Long story short got married moved in with the wife now i make the commute. Her's is 10 miles. seems fair...right?

I am the same way for the working out. I get up at 4:45 to be at the gym by 6:45. I have been working out mornings for about 4 years now. Its works for me and like you I am a morning person.

Thanks! I am meeting with someone tomorrow morning so I am hoping that it is positive. But like you mention I need to find the right job and not the first thing that pops up.

RaSP · 07-25-2008, 02:55 AM

My wife would think that was a fair arrangement, too. LOL

Best of luck tomorrow!

**powerman2000** · 07-26-2008, 04:27 PM

Quote:

Originally Posted by MisterChristian

Does anyone know if Lean Extreme needs to be cycled?

No it does not. You only need it to combat excessive cortisol levels.

**Fitnfirm** · 07-30-2008, 07:41 PM

Nice article

Thanks for posting

**powerman2000** · 07-31-2008, 05:04 PM

Quote:

Originally Posted by Fitnfirm

Nice article

Thanks for posting

Thank You

06-26-2008, 03:42 PM	#1
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Why Stress Makes You Fat Rubman's Digestion Connection: Why Stress Makes You Fat -- Calories Aren't the Culprit Have you noticed that when you're under stress, pounds seem to pack on more easily... whereas when you're relaxed and life is going well, it's just less of an issue? I sure have, and in fact I find that I often lose a few pounds while on vacation even though I eat as much, if not more than normal. I recently joked about this with Daily Health News contributing medical editor Andrew L. Rubman, ND, who confirmed my hypothesis that stress alters the metabolism. Cortisol is the culprit, he told me. The fight or flight syndrome that is the basis of our physiological response to stress causes the adrenal glands to produce this hormone, whose job it is to modulate the effects of insulin on blood sugar. Ongoing stress can tax the system beyond its normal abilities... especially when coupled with poor dietary choices. The body "prepares" to fight or flee by packing away energy stores it thinks it will need. Cortisol irregularities also affect blood sugar balance. Mostly these are due to aging, ongoing stress, insufficient cholesterol reserves and dietary imbalances. Cortisol levels normally rise in the morning (peaking around 7 am) and fall in the evening. If you regularly awaken in the middle of the night for no other reason than to worry -- about your teenager, your social calendar, your bank account -- you should pay attention. "This may be your adrenal gland saying 'wake up,' there is something wrong with your insulin-cortisol-blood sugar balance," says Dr. Rubman. GETTING BACK INTO BALANCE Signs that your body is not properly managing blood sugar levels swing to both extremes: Low blood sugar, or hypoglycemia: Common symptoms of hypoglycemia include anxiety, sweating, hunger, trembling, headache, clamminess and heart palpitations. When severe, these can progress to confusion, seizures, loss of consciousness, coma and even death. High blood sugar or hyperglycemia: Common symptoms of hyperglycemia include hunger, thirst, frequent urination, fatigue or extreme tiredness, blurred vision and unexplained weight loss. If you see yourself in either of these categories -- particularly if you have several symptoms -- ask your doctor for blood and urine tests that can determine whether you are entering a danger zone. Fortunately this is the stage where you can still prevent serious disease -- insulin resistance is often fully reversible. To control blood sugar, Dr. Rubman individually prescribes a supplemental regimen that may include the following measures, adding the caveat that supplements should always be used under a physician's supervision, so consult your doctor for an individualized prescription. Make sure you take in sufficient chromium. This essential trace mineral is necessary for efficient insulin function and carbohydrate, fat and protein metabolism. Chromium helps keep insulin and cortisol in balance, says Dr. Rubman. Brewer's yeast is one of the best sources, but it can cause bloating and nausea so it is better to rely on dietary sources, including beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas and spinach. If diet alone proves insufficient, chromium polynicotinate supplements can be taken. Love your liver. Maintaining optimal liver function helps keep blood sugar in balance by providing a reserve to supply glucose to the bloodstream when there's a temporary shortfall. In addition to the helpful strategies listed above, consider supportive supplements such as glucomannan, a fiber supplement that is particularly effective at removing wastes from the liver via bile. Dr. Rubman often prescribes this fiber supplement for his patients to take 30 minutes before lunch and dinner with a large glass of water. Bulk up on vitamin B. According to Dr. Rubman, the "minimum daily requirement" for vitamin B is not sufficient for optimal digestive performance so he often prescribes a high-potency B vitamin twice daily for his patients. Also, many people are what he calls "functionally deficient" in vitamin B-12, which can impair other B vitamin functions and a myriad of physiological processes, so it's a good idea to ask your physician to assess your B-12 level. Bright yellow urine is a good sign that you're getting an adequate supply from your multi-B supplement (the color is produced by trace amounts of Riboflavin, or B-2, spilling over into the urine). Dr. Rubman prefers B-12 sublingual (dissolved under the tongue) pills that come in the form of hydroxycobalamin or methylcobalamin, which should only be prescribed by a doctor. Fill up on fiber. Fiber helps everything move smoothly and efficiently through the digestive tract. Fiber promotes healthy flora in the gut and binds and transports excess bile acids out of the body. Fiber-rich meals help contribute to a steady and sustained contribution to blood sugar. All that's widely recognized, yet in this country our average fiber intake is 10 grams daily, while 25 to 30 grams are required for good health. Good high fiber foods include steamed vegetables, ripe fruits, lentils, black beans, barley, chickpeas, bulgur, brown rice, oatmeal and whole-grain breads and cereals. Avoid refined and processed items such as white bread, pasta, cornflakes, cookies, candy and other sweets. Another benefit of fiber-rich foods? They have the advantage of satisfying hunger more effectively, since they are broken down slowly in the digestive system. In contrast, simple and refined sugars (for example, from processed foods and sweets) quickly cause blood sugar spikes... then a crash in energy that leaves you craving something sweet. As always, the goal is to prevent big problems like diabetes and heart disease from developing by identifying them at an earlier and more controllable stage. Blood sugar is one indicator to pay close attention to... the payoff will be better health. Source(s): Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-26-2008, 04:15 PM	#2
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Re: Why Stress Makes You Fat Nice post bro....

06-26-2008, 06:49 PM	#3
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,837 Recipes: 0 Rep Power: 220	Re: Why Stress Makes You Fat i can't emphasize enough how important fiber is. You feel so much better if you're eating lots of leafy veggies, beans, oats, etc. __________________ No supplement can make up for the lack of a strong work ethic.

07-02-2008, 12:54 PM	#4
MisterChristian Amateur Join Date: Jun 2007 Location: OhiO Posts: 83 Recipes: 0 Rep Power: 4	Re: Why Stress Makes You Fat Excellent post P-Man.... Is there anything you can do to specifically keep your cortisol levels low?

07-04-2008, 08:20 PM	#6
futuresixpack New Member Join Date: Jul 2008 Posts: 6 Recipes: 0 Rep Power: 0	Re: Why Stress Makes You Fat stress makes me sick .. lowers my immune .

07-24-2008, 02:06 PM	#8
Mordecai New Member Join Date: Jul 2008 Location: Dover, OH Posts: 10 Recipes: 0 Rep Power: 0	Re: Why Stress Makes You Fat great post. I have been going through this right now. With the stress of trying to find a job closer to home and driving 170 miles a day I can't seem to keep the weight off. I just started taking Lean Extreme this week. Hoping this will help.

07-24-2008, 03:33 PM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,837 Recipes: 0 Rep Power: 220	Re: Why Stress Makes You Fat 170 miles a day? good grief, i hope your car is comfy. __________________ No supplement can make up for the lack of a strong work ethic.

07-24-2008, 03:46 PM	#10
MisterChristian Amateur Join Date: Jun 2007 Location: OhiO Posts: 83 Recipes: 0 Rep Power: 4	Re: Why Stress Makes You Fat Does anyone know if Lean Extreme needs to be cycled? __________________

07-24-2008, 04:25 PM	#11
Mordecai New Member Join Date: Jul 2008 Location: Dover, OH Posts: 10 Recipes: 0 Rep Power: 0	Re: Why Stress Makes You Fat Its comfy but it's an F150 and that nice little added stressor of the price of gas doesn't help.

07-24-2008, 05:11 PM	#12
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 926 Recipes: 0 Rep Power: 30	Re: Why Stress Makes You Fat Dayum. An F150 for a long range commuter rig? Up until last year I was doing a 140 mile commute, but I kept to 4 cylinder Camrys and Celicas. Even at $1.50/gallon that adds up... Ooops. Sorry I probably just raised your stress. My bad. Seriously, when I did the long range thing I'd get up early, eat my pre w/o meal and get to the gym about 6:30 am. Plenty of time for a good workout and still get to work by 8. Worked really well for me, but I'm an early bird anyhow. Best of luck on the job search. That's a bitch with all the new automated HR systems. You don't get jobs by writing resumes anymore, you have to write a bunch of crap that their search engine will like. It may take a while but you'll get the right job. Last thing you want to jump at the wrong thing because you happen to come across it first. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

07-25-2008, 02:55 AM	#14
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 926 Recipes: 0 Rep Power: 30	Re: Why Stress Makes You Fat My wife would think that was a fair arrangement, too. LOL Best of luck tomorrow! __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

07-30-2008, 07:41 PM	#16
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Re: Why Stress Makes You Fat Nice article Thanks for posting

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