Adrenal fatigue Thread

Posted by: @scottyo

Ive found that for myself, the two biggest things right now for improvement are no vigorous exercise. Ill do a 30-40 minute walk outside usually, but nothing more and still have not been to the gym.

The second thing is to get my ass in bed and asleep before 10 or 1030, when the adrenals kick into high gear. If I do that, I am starting to be able to keep a stable temperature throughout the day provided I take my cortisol and thyroid meds. If I sleep bad or cant sleep one night, its not uncommon to have the next day be very bad. temps fluctuating between 95 and 97.9
and when I exercise intensely, or even moderate intensity, I would notice the first thing was my morning and daily temps would plummet.

so heavy weight training would indeed be detrimental in the case of adrenal fatigue.

Posted by: @Mike250

so heavy weight training would indeed be detrimental in the case of adrenal fatigue.

Anything that stresses CNS will also tax adrenals. I would think using higher reps and lower weights would be better, at least, than training heavy. I think listening to your body is incredibly important, and that's most evident when dealing with injury of any kind. If you're feeling unmotivated, tired, fatigued, not recovering, blah, whatever, it's a good sign that you shouldn't be beating yourself up too much for not going hard and heavy. Whenever I've bullied myself through those feelings I've crashed, hard, not long after. And always, rebounded (negatively) and lost progress in the long run.

As an aside, Relora is reputed to be very good for stress - anyone have any feedback on this supp?

I would say that if you are going to lift, try to stick to the following:

- Use lower intensity levels (<75% 1RM)
- Stop well short of failure (leave 1-2 reps in the tank)
- Keep workouts under 1 hour (in the case of a BB type of workout)
- Do not accentuate eccentric motion (keep the weight under control though, of course)
- Integrate some sort of active recovery (e.g. walks, basketball)

Posted by: @Jinx Me

Anything that stresses CNS will also tax adrenals. I would think using higher reps and lower weights would be better, at least, than training heavy. I think listening to your body is incredibly important, and that's most evident when dealing with injury of any kind. If you're feeling unmotivated, tired, fatigued, not recovering, blah, whatever, it's a good sign that you shouldn't be beating yourself up too much for not going hard and heavy. Whenever I've bullied myself through those feelings I've crashed, hard, not long after. And always, rebounded (negatively) and lost progress in the long run.

As an aside, Relora is reputed to be very good for stress - anyone have any feedback on this supp?

I just don't want to miss out on the training.

Posted by: @Mike250

I just don't want to miss out on the training.

take this from an ole workout fanatic. if your advanced along far enough where your really starting to question the efficacy of working out, I would take some time off. I put this decision off for 4-6 months trying to 'baby it' in the gym. Didnt work at all.

Posted by: @scottyo

take this from an ole workout fanatic. if your advanced along far enough where your really starting to question the efficacy of working out, I would take some time off. I put this decision off for 4-6 months trying to 'baby it' in the gym. Didnt work at all.

so you didn't lose any of the muscle you put on?

Posted by: @Mike250

I just don't want to miss out on the training.

Classic example of the extreme focus that drove you to overtraining yourself. Dude, I've so been there. Sure, get those workouts in, but they'll come at a price when you literally have no ability to handle even lighter weights after forcing yourself too long and hard.

Just keep in mind what's most important - training next week/month and being in nearly the same place in a year? Or taking some downtime (still training, but reducing volume) and being further ahead in a year?

It's a dangerous mental place when training starts to turn into self-abuse that's not based on what will truly benefit your body. It's fear-based, and I've totally, totally been there.

Posted by: @Jinx Me

Classic example of the extreme focus that drove you to overtraining yourself. Dude, I've so been there. Sure, get those workouts in, but they'll come at a price when you literally have no ability to handle even lighter weights after forcing yourself too long and hard.

Just keep in mind what's most important - training next week/month and being in nearly the same place in a year? Or taking some downtime (still training, but reducing volume) and being further ahead in a year?

It's a dangerous mental place when training starts to turn into self-abuse that's not based on what will truly benefit your body. It's fear-based, and I've totally, totally been there.

I guess I'm being too anal about weight lifting to see whats coming and happening to my body. so in the case of adrenal fatigue/hypothyoridism what do you advise on the type of training I should do?

I think it depends on how severe your fatigue is. If you are just completely drained and not producing enough cortisol at anytime of the day, then sticking with things like Pilates, Yoga and walking is about all you can handle for a few month. As things get better you can do higher reps, lighter weights. Basically until your adrenals are fully healed you can't go back to heavy workouts.

This was the hardest thing for me. It took me a few months before I finally gave in. Last month I just started lifting again and yes, I lost muscle but it's coming back slowly.

Are you on any medicine for your adrenals and thyroid?

Posted by: @Jodi

I think it depends on how severe your fatigue is. If you are just completely drained and not producing enough cortisol at anytime of the day, then sticking with things like Pilates, Yoga and walking is about all you can handle for a few month. As things get better you can do higher reps, lighter weights. Basically until your adrenals are fully healed you can't go back to heavy workouts.

This was the hardest thing for me. It took me a few months before I finally gave in. Last month I just started lifting again and yes, I lost muscle but it's coming back slowly.

Are you on any medicine for your adrenals and thyroid?

i have tested my TSH and T4 levels and they have come back below the required range. I've not started any medication as of yet. I'm visiting my GP this thursday to discuss my options. what sort of medication did you use for your adrenal fatigue Jodi? There is the option of synthetic T4 for hypothyrodisim?

Jodi's right - your workouts will depend on how you feel and what you can handle (basically how severe the adrenal/cns fatigue is). Just be sure you're accurately gaging how your body feels, and not letting your brain drive you. Beware of those feeling of guilt for stopping when you're tired. Beware of the tempatation to do one more set or rep or add that little bit of extra weight. Beware of justifying it, because you went light yesterday or whatever. That's the type of pattern that can lead you down an unproductive road.

I'm working to overhaul my attitude about working out. I want bang for my buck. I want to do what's good for my body (and too much isn't good anymore). I want to get as much positive for as low an investment as possible. And I really want to learn to love and care for my body better, and be forgiving and gentle when it's called for. We've only got one body right? Us gym rats use that line on couch potatoes and junk food junkies, but we need to apply it to ourselves more.

(ps. Jodi, I've been on here less these days and my log is totally being ignored, but it's so great to see you around)

SLEEEEEEEEEEEP!!! ZMA + Tryptophan and maybe low-dose Melatonin (preferably timed-release) before u get to sleep will help. Make sure u get MINIMUM 8 hours of sleep everyday. Adaptogens such as Ashwagandha and Bacopa also seem promising for adrenal fatigue.

Posted by: @Jinx Me

Jodi's right - your workouts will depend on how you feel and what you can handle (basically how severe the adrenal/cns fatigue is). Just be sure you're accurately gaging how your body feels, and not letting your brain drive you. Beware of those feeling of guilt for stopping when you're tired. Beware of the tempatation to do one more set or rep or add that little bit of extra weight. Beware of justifying it, because you went light yesterday or whatever. That's the type of pattern that can lead you down an unproductive road.

I'm working to overhaul my attitude about working out. I want bang for my buck. I want to do what's good for my body (and too much isn't good anymore). I want to get as much positive for as low an investment as possible. And I really want to learn to love and care for my body better, and be forgiving and gentle when it's called for. We've only got one body right? Us gym rats use that line on couch potatoes and junk food junkies, but we need to apply it to ourselves more.

(ps. Jodi, I've been on here less these days and my log is totally being ignored, but it's so great to see you around)

I think your words make a lot of sense. I got caught up with bodybuilding and how to get as big as possible but it seems I've neglected my body during all of this.

Posted by: @Darksanity

SLEEEEEEEEEEEP!!! ZMA + Tryptophan and maybe low-dose Melatonin (preferably timed-release) before u get to sleep will help. Make sure u get MINIMUM 8 hours of sleep everyday. Adaptogens such as Ashwagandha and Bacopa also seem promising for adrenal fatigue.

Thanks for that. I live in NZ and melatonin is a prescription medicine. I'll see if I can get it from my GP otherwise I'd have to get it shipped discreetly. Not sure if there are any overseas companies that can offer such a thing.

In answer to your question, yes, Im sure ive lost a lot of muscle. Thats life, and Im hoping muscle memory will bring it back...WHEN I can start working out again. But just to go through the motions or work when your body is suffering like this in teh long run will just make you worse off. Plus, as others and you have acknoweldged, working out/bodybuilding is not life, its a part of it, and a small part if you actually look at the bigger picture.

SLEEP is HUGE for adrenal fatigue. Not just sleep but going to bed by 10pm. After that, yoru adrenals kick into gear once again and just tax your body more. ANd this 10pm cutoff is not (at least in all my researching and experience) open to a whole lot of variation. Ie. Ive been going to bed around 1-2am for years (college life and then grad school), but now if I dont get to bed by 10-1030 I really feel it the next day. And this is when your body heals itself. If possible try to do a 10-6 or even 10-8am for a while.

And cut out all STIMS and start on ways to minimize and reduce stress.