Hormonal fluctuations with high intensity exercise?
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Anonymous
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Has anyone seen exercise alter their hormone balance? I read that high intensity workouts can increase stress hormones (need better sources, but this is one article: https://www.healthline.com/health/fitness/the-cortisol-creep).
I'm mid-40s, female. My latest blood panel showed some things out of whack. One of the main things I've changed in the last year is upping my exercise level to include more HIIT and less running, but I've also gained weight (more than expected just from diet, cause or effect of the hormones?) over the last couple years. I'll go in for a more detailed blood panel as recommended by my doctor. Any tests to specifically make sure they do? Anyone else experience this or know resources? |
Anonymous
| Sure—but honestly you would be better off seeing a nutritionist to help you fuel properly for your workouts. It was a game changer for me. Mid forties AND HIIT combined meant I really needed to eat more (and more carbs) than I was. Fixed a lot of peri symptoms I was having and I lost the phantom 10lbs that showed up one day. |
Anonymous
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I’ve read that HIIT raises cortisol. The only recommended interval training for older women is sprint interval training.
How is your insulin? As women age, they become insulin resistant because of declining muscle mass. Women rapidly lose muscle starting at 40. |
Anonymous
| Mid 40s woman here. I'm post-menopausal. I think running raises my cortisol. For the last 1.5 years I have reduced my exercise to just long walks, lots of active yoga, and some basic weight exercises. All pretty low-key. Along with a healthy diet I've been feeling and looking great. Recently I started training for a half marathon and I feel terrible--stressed out and exhausted, but unable to sleep well. I think it's the running! |
Anonymous
| Yeah I can't do high intensity exercise. Once I stopped intense cardio and weightlifting and switched to just walking, all of my hormone labs improved, especially the high testosterone and DHEA. Hair started growing back, lost weight, fat redistributed in a more feminine way. |
Anonymous
How much more? How many calories do you eat on these days? |
Anonymous
I eat about 2600 cals on those days!!! Pretty much as much brown rice and protein as I can stand. Baked potatoes for dinner. Clams the cortisol beast, as others indicated. Limit caffeine. |
Anonymous
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Anonymous
Definitely try adding an extra 300-500 cals of mostly whole grains/beans and a little extra lean protein (like 3 oz of chicken breast, or some shrimp) to your day, and see how you feel. Really helped me. I like a hummus sandwich or berry smoothie with 2% milk right after working out. |
Anonymous
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I am in my 40s. I can always tell I am overdoing it on HIIT when it becomes hard to fall asleep or stay asleep - that is a sure sign of cortisol running high.
If cortisol is high you will gain weight. Experiment for a month with just walking, plus low impact weights and see what happens. |
Anonymous
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Op here. Thanks, all. It's interesting to hear others' experiences.
I really like the HIIT. I feel so much stronger and the workouts are fun. Because of class schedules I'm only going once a week, which doesn't feel like it's overdoing it, but maybe it's more of a shock to my system than if I did it 2-3 times (max I've seen recommended). The other exercise days I'm mostly swimming, cycling, or doing Pilates and occasional home weights. Walking doesn't give me a nice endorphin boost that I get from other exercises. One thing I like about HIIT is that it doesn't elevate hunger like when I've done long distance running or cycling and can't seem to eat enough. I eat a fair amount of carbs and fiber. I haven't been dieting. I could probably improve protein since I'm mostly vegetarian and benefit from tracking nutrition if I knew where to start. Actually that's the other thing that changed this year is that I cut back on meat. I might keep it up until I get a full blood panel. I don't see insulin listed in my most recent test, which was focused on stuff related to skipping periods and didn't have me fast beforehand. In the past when I was working and incredibly stressful job and not sleeping I veered into prediabetic range, but that was several years back, and it improved when I changed jobs and resumed regular sleep. I'll request getting fasting blood levels checked this time. |
Anonymous
How did you find your nutritionist? It's it someone local you could recommend? |
Anonymous
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It’s an interesting concept. Honestly, we all gain weight at this time but it’s so hard to pinpoint why. And many of us aren’t patient enough to play around and figure out what works.
I’m not a steady cardio person but don’t feel like I really worked out unless it I’m drenched with sweat and burned so many calories. So I tend to push myself even when my body might not want it. |
Anonymous
| take DIM, supposed to help balance hormones |
Anonymous
I had to look up what DIM was. Found this https://www.webmd.com/vitamins-and-supplements/health-benefits-dim I'll talk to my doctor about it or other supplements, thanks! |