Ever felt like shedding belly fat is harder than rocket science? What if I told you there’s an undercover agent called ‘adrenal fatigue’ potentially sabotaging your efforts? Intrigued? You should be.

This is your all-access pass to cracking the code of losing weight with adrenal fatigue. We’ll be spilling the secrets nobody talks about. Buckle up, because it’s going to be a wild ride.

In this article, we’ll tackle these burning questions:

1. What is adrenal fatigue and how does it affect your body?
2. What’s the connection between adrenal fatigue and unexpected weight gain?
3. Why is belly fat with adrenal fatigue more challenging than a Monday morning without coffee?
4. How does cortisol, the ‘stress hormone,’ influence your weight?
5. What role does blood sugar play in your weight management and adrenal issues?
6. What are some proven strategies for losing weight with adrenal fatigue?
7. “What’s really driving ‘adrenal fatigue’ and weight gain at a cellular level?”

And, of course, “What’s really driving ‘adrenal fatigue’ and weight gain at a cellular level?”
(Hint: we’re going to talk about mitochondria a lot)

Ready to unlock these secrets? Let’s dive in!

Understanding Adrenal Fatigue

Adrenal fatigue. Although many may argue it’s fiction, it’s a reality for many. 

It may be more accurate to describe this as “cortisol issues” or even “HPA axis dysfunction,” but we’ll just say “adrenal fatigue” because that’s what most people resonate with. 

What is Adrenal Fatigue?

Also known as adrenal exhaustion, adrenal fatigue is a health issue where the adrenal function is not up to par and results in a hormonal imbalance.

Now, again, adrenal fatigue doesn’t exist according to the conventional perspective (Cadegiani & Kater, 2016). But, we need a label for this collection of issues for the time being.

Either way, the symptoms are real. The question is what’s really going on…which we’ll get into later. So even if you have normal cortisol levels, pay attention!

For now, it’s important to know that people will feel tired, overwhelmed, and can’t keep up with their ‘go-go-go’ lifestyle. 

Symptoms range from chronic fatigue and morning lethargy, digestive issues, to a strange craving for salty snacks.

Adrenal fatigue may lead to symptoms such as body aches, unexplained weight fluctuations, lower blood pressure, and even loss of body hair (Cadegiani & Kater, 2020).

So, if those symptoms resonate with you, then stick with us!

And, as we’ll discuss below, it’s not really an “adrenal” problem per se…

Role of Adrenal Glands

Now, what are these adrenal glands? 

Picture them as tiny, yet mighty organs perched atop your kidneys. They’re in charge of producing crucial hormones, like cortisol (our stress hormone), and aldosterone, which helps manage blood pressure (Bornstein et al., 2016). 

In essence, they’re unsung heroes keeping your body in equilibrium with all the stressors of life. 

When they’re not working properly, things can go wonky in the body and can even result in tumors, autoimmune disorders, and medication-induced issues.

Don’t worry though, there’s light at the end of this tunnel! 

We’re going to delve into how you can regain control over your body, beginning with understanding how adrenal fatigue is affecting your weight.

Adrenal Glands and Adrenal Fatigue Weight Gain

So, you’ve been trying to shed those extra pounds, but the scale seems stubborn or maybe you’re finding it’s way too easy to gain weight…either way, let’s talk about the possible culprit: your adrenals.

When You Can’t Lose Weight with Adrenal Fatigue: The Unseen Connection

When your adrenal glands are overworked, they produce more cortisol (the stress hormone). This can lead to increased appetite and decreased fat burning, and voila, it is hard to lose weight (Bose et al., 2009).

Stress, Cortisol, and Your Weight

There’s an unholy trinity of stress, adrenal fatigue, and weight gain.

Stress isn’t just a mental or emotional issue. It’s physical too. 

When you’re stressed, your body goes into ‘fight or flight’ mode (remember the saber-toothed tiger chasing our ancestors?). 

Eventually, this constant stress can lead to adrenal fatigue.

In this state, cortisol production spikes (before taking a nosedive), leading to an increased appetite. 

Now, this appetite is typically for carbohydrates…

Why is that?

Your body will try to do whatever it can to survive on a short-term basis.

When your mitochondria are flopping, then fat burning is less efficient, but your body still needs to supply energy to function.

Thus, the only option remaining is to increase carbohydrate metabolism which starts with increasing your cravings for carbohydrate intake (Tomiyama et al., 2010).

And, what about the salt cravings?

That’s also related to your mitochondria!

The more water you have in your blood vessels from salt intake will lead to more water in your cells.

Hydrated cells are much more efficient cells at producing energy.

So, once again, a symptom (salt cravings) is tied to an energy production issue in your mitochondria.

Adrenal Fatigue and Your Metabolism

Think of your adrenal glands as the engine of your metabolism. When they’re overworked (hello, feeling stressed), your metabolic rate can drop. 

This is a direct consequence of stress hormones overworking your mitochondria and they “shut down.”

This means fewer calories burned and more stored as fat. It’s like your body is preparing for a famine that isn’t coming (Kang et al., 2019).

With adrenal problems playing a starring role in your weight loss journey, let’s dial in the details on some key issues. 

Lose Weight with Adrenal Fatigue: The Challenges

With adrenal fatigue, losing belly fat can feel like trying to climb Everest in flip-flops. 

Why? 

Two words: hormonal imbalance. 

When your adrenals are overworked, they can go haywire, causing a domino effect on other hormone levels, including those regulating appetite and metabolism (Ranabir & Reetu, 2011).

Hormonal Imbalance and Weight Loss Resistance

It’s like this – issues with the adrenals can lead to high cortisol, which in turn can increase your appetite (Chao et al., 2011). It’s like your body is constantly whispering in your ear, “Hey, let’s eat!” 

Also, imbalances in hormones like leptin and insulin can make it harder for your body to shed pounds (Rosenbaum & Leibel, 2014). 

Fat cells make and release leptin. When your leptin receptors do not function properly, that’s when weight gain becomes the norm, and weight loss becomes a marathon without a finish line.

Here’s how things fall apart:

1. Cortisol spikes too high
2. This makes your body more resistant to leptin and insulin
3. Appetite goes up and fat burning goes down
4. You eat more
5. This spikes cortisol more… and the downward cycle continues

Hence, you need to consider how to help re-balance these hormones.

Other Factors: Sleep, Diet, and Activity Levels

Beyond the hormones we mentioned there are other factors that play a part in your weight loss saga.

Cortisol issues often lead to sleep issues that further mess up your hunger hormones and make it hard to lose weight (Spiegel et al., 2004). 

Not to mention when you’re feeling exhausted and just trying to get through your day, eating habits and physical activity can go by the wayside. 

In other words, you’re human…. And not perfect.

More stress leads to more comfort seeking often through food and not getting enough physical activity (and you’re already exhausted).

So yes, losing the extra pounds with adrenal fatigue might be tougher than understanding the plot of Inception, but it’s not impossible…

Cortisol: The Stress Hormone and Weight Management

Cortisol. It’s not just a buzzword thrown around in health circles. This little hormone plays a big role in your body, particularly when it comes to weight management and other health issues.

Cortisol: The Conductor of Your Body’s Orchestra

Picture cortisol as the conductor of your body’s orchestra. It keeps things in tune, managing how your body responds to stress and playing a crucial role in various bodily functions, like inflammation control and blood glucose regulation (Ranabir & Reetu, 2011).

Cortisol is a very important hormone that signals a cascade of important effects that are critical in the body. 

Just ask someone with Addison’s Disease (primary adrenal insufficiency) where the importance of how cortisol works becomes very clear with dangerously low blood pressure, weakness, low blood sugar, electrolyte abnormalities, and more.

Needless to say, cortisol is a necessity to be able to regulate vital functions for life. 

(Think of cortisol as a “survival” hormone)

The problem comes in when the adrenal glands aren’t making adjustments to day-to-day changes or even are stuck in one gear (high or low production) long term.

Cortisol Levels: A Balancing Act

Cortisol is like Goldilocks – it likes things ‘just right’. 

Too little or too much can knock your body off balance. 

As we’ve mentioned, high cortisol leads to increased appetite and altered metabolism, making your body more likely to store fat, especially around the abdomen (Epel et al., 2000).

(If you’ve ever taken prednisone or steroids long-term, you know that weight gain, especially belly fat, is one of the many unfortunate side effects.)

Chronically low cortisol can also do the same thing!

So, it’s imperative that you get your cortisol “just right.”

And the first step in doing that is…

Chronic Stress, Cortisol, and Weight Gain: The Unholy Trinity

It’s essential to have a discussion on stress when discussing cortisol.

Chronic stress can lead to high cortisol, creating a cycle that’s about as helpful for weight loss as a chocolate fountain at a diet convention. Over time, this can result in weight gain and difficulty shedding pounds (Björntorp, 2001).

So, managing the stress response and keeping cortisol in check isn’t just about feeling better – it’s a vital part of your adrenal fatigue weight loss journey. 

And you may be thinking “yea, I already know I need to handle my stress…”

But, not everyone takes this as seriously as some of the flashy health items like supplements…

You must have solid strategies that can help to reduce the stress response such as:

• Breathing techniques
• Having an exercise routine
• Supporting the body with nutritious meals
• Or even breaking a vicious cycle of daily stressors that compound over time.

We’ll touch on this a bit more at the end… but if you don’t take stress management seriously, then you’ll be chasing other superficial “solutions.” 

Blood Sugar and its Role in Weight Management and the Adrenals

It’s not just about calories. Managing your weight is also about keeping your blood sugar levels steady. 

Here’s why: when your glucose levels spike, your body produces insulin to bring them down. 

Over time, this can lead to insulin resistance, which can cause your body to store more fat and make weight loss harder (Polonsky, 1988).

That said, you don’t need to be hooked up to a glucose drip all day, follow a super restrictive diet, have continuous blood glucose monitoring, or even eat every hour to keep your blood glucose “steady.” 

That is, worry less about the glucose you’re ingesting and more about the glucose your body is regulating.

(This is not an excuse to eat a bunch of sugar though…)

Blood Sugar and the Adrenals: A Complex Dance

Your adrenals are part of this complex dance. 

They play a role in regulating your blood glucose levels, and constant spikes can put more stress on them. It’s like asking them to do a marathon every day (Marik & Bellomo, 2013).

So it is no surprise that certain foods such as junk food do not help insulin levels, energy levels, or the extra weight.

And, to make matters worse, when your cortisol levels swing when your adrenal axis is “off” then you’ll also have swings in blood sugar.

Maintaining Stable Blood Sugar: A Strategy for Adrenal Health and Weight Loss

So, how can we keep our sugar levels steady to support the adrenal function and weight loss? 

Eating regular meals, choosing foods with a low glycemic index, and low-intensity regular exercise following eating are all good strategies (American Diabetes Association, 2020).

In other words, balance is key. 

Just like you wouldn’t want to watch a movie with only action scenes or only romantic scenes, your body doesn’t want a diet of only highs or lows. It craves balance.

Now, what does “balance” mean for you? That’s a big question but an important one so stay tuned…

Strategies for Losing Weight (and how to stop gaining weight) with Adrenal Fatigue

Alright, let’s get to the good stuff. You’ve waded through the science, and now you’re ready for some action. Let’s talk about how to lose weight while trying to combat adrenal fatigue.

Surprise, lifestyle choices make an impact! 

Now, this can be daunting for people who don’t want to change their habits. However, for those of you who are excited to know that there are things you can do, keep on reading.

Adrenal Fatigue Diet Tips: It’s Not Just About the Kale

First things first, diet. And no, we’re not talking about subsisting solely on kale and quinoa. 

It’s all about balance with healthy foods: think lean proteins, complex carbs, and healthy fats. 

I’m a bit biased, but a “paleo” style template is not a bad idea… just don’t forget the carbs.

(Seriously, going keto is an awful idea here)

Regular meals every 4 hours or so help maintain stable blood sugar levels, which is crucial for the adrenals (Hagobian & Braun, 2010).

Exercise and Stress Management: The Dynamic Duo

Next up, exercise and stress management. Think of them as Batman and Robin for your adrenals. 

Regular physical activity can help manage cortisol levels, burn calories, promote weight loss, and with other health problems (Hill et al., 2003). 

However, you want to remember this phrase when exercising:

“Exercise to stimulate, not to annihilate”

That is, you’ll do just enough exercise which can be annoying because you’re eager to lose weight.

However, you need to allow your engines to come back online before throwing them into “turbo mode.”

If you don’t resist the urge to be “reasonable” with exercise, then you’ll perpetuate the cycle of stress and burning out.

Now, what should you do for stress management?

I would highly recommend taking what works for you.

Many of our clients will find one that works the best for them whether that is yoga, breathwork, etc.

So, the actual practice itself is not important by itself.

You need to find what works for you and then be consistent!

Seriously… every dang day and twice on the extra stressful days.

Now, you’d be wise to use these stress techniques when your cortisol is the most elevated to keep them in check (Pascoe et al., 2017).

Sleep: The Unsung Hero

Finally, let’s talk about sleep. It’s not just for beauty—it’s also vital for weight loss and adrenal health. Poor sleep can cause hormone imbalance, leading to weight gain, increased stress, and other health conditions (Spiegel et al., 2004). 

Let’s be real, cortisol is a circadian hormone and the circadian rhythm plays an important role in the timing of when the body releases cortisol. 

Low cortisol at night is important for restful sleep. Higher cortisol levels are necessary in the morning so that you’re not feeling like a spare tire.

So, make sure to use the above strategies to get your cortisol levels low for bedtime and, then, as a result, they should normalize more in the AM.

So, there you have it. 

Simple, right? (Just kidding, we know it’s not. But hey, every journey starts with a single step!)

Mitochondria and Circadian Rhythms – Beyond the Basics

Now, everything we talked about above is all connected to the same core factor: your mitochondria.

When your mitochondria are producing enough energy, then that leads to an “emergency signal” to your body.

And, how does your body respond?

With cortisol and other stress hormones!

And, your body’s circadian rhythm is what naturally dictates when you should be secreting cortisol (and all the other hormones we talked about).

So, when your circadian rhythm is off, then your cortisol is off.

Here’s the rub…

You can do everything mentioned above, but if you’re not targeting your mitochondria and circadian rhythms, then you’ll have limited success in rebuilding your health.

That’s why we made a short training on your mitochondria and circadian rhythms here:

https://optimalcircadianhealth.com/learn/

Enjoy!

References:

Cadegiani, F. A., & Kater, C. E. (2016). Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders, 16(1), 48. https://doi.org/10.1186/s12902-016-0128-4

Bornstein, S. R., Allolio, B., Arlt, W., et al. (2016). Diagnosis and Treatment of Primary Adrenal Insufficiency: An Endocrine Society Clinical Practice Guideline. Journal of Clinical Endocrinology & Metabolism, 101(2), 364-389. https://doi.org/10.1210/jc.2015-1710

Cadegiani, F. A., & Kater, C. E. (2020). Basal Hormones and Biochemical Markers as Predictors of Overtraining Syndrome in Male Athletes: The EROS-BASAL Study. Journal of Athletic Training, 55(9), 930-939.https://pubmed.ncbi.nlm.nih.gov/31386577/

Bose, M., Olivan, B., & Laferrere, B. (2009). Stress and obesity: the role of the hypothalamic-pituitary-adrenal axis in metabolic disease. Current Opinion in Endocrinology, Diabetes and Obesity, 16(5), 340-346. https://doi.org/10.1097/MED.0b013e32832fa137

Tomiyama, A. J., Dallman, M. F., & Epel, E. S. (2010). Comfort food is comforting to those most stressed: evidence of the chronic stress response network in high stress women. Psychoneuroendocrinology, 36(10), 1513-1519.https://pubmed.ncbi.nlm.nih.gov/21906885/

Kang, S., Lee, S. P., & Kim, S. J. (2019). Chronic intermittent hypoxia induces liver fibrosis in mice with diet-induced obesity via TLR4/MyD88/MAPK/NF-kB signaling pathways. Biochemical and Biophysical Research Communications, 514(1), 53-59.https://pubmed.ncbi.nlm.nih.gov/28623125/

Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian Journal of Endocrinology and Metabolism, 15(1), 18. https://doi.org/10.4103/2230-8210.77573

Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity, 25(4), 713-720. https://doi.org/10.1002/oby.21790

Rosenbaum, M., & Leibel, R. L. (2014). 20 years of leptin: role of leptin in energy homeostasis in humans. Journal of Endocrinology, 223(1), T83-T96. https://doi.org/10.1530/JOE-14-0358

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008

Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine and Science https://sci-hub.st/10.1249/MSS.0b013e3181949333 

Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49. Link

Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73-86. Link

Polonsky, K. S. (1988). The dynamics of insulin secretion in obesity and diabetes. International Journal of Obesity, 12(2), 111-122. Link

Marik, P. E., & Bellomo, R. (2013). Stress hyperglycemia: An essential survival response!. Critical Care, 17(2), 305. Link

American Diabetes Association. (2020). 2. Classification and Diagnosis of Diabetes: Standards of Medical Care in Diabetes—2020. Diabetes Care, 43(Supplement 1), S14-S31. Link

Hagobian, T. A., & Braun, B. (2010). Physical activity and hormonal regulation of appetite: sex differences and weight control. Exercise and Sport Sciences Reviews, 38(1), 25-30. Link

Hill, J. O., Wyatt, H. R., & Peters, J. C. (2013). Energy balance and obesity. Circulation, 126(1), 126-132. Link

Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152-168. Link

Adrenal fatigue isn’t even real.

But the massive fatigue, brain fog & poor mental clarity, and the slew of other symptoms you experience are real.

If you want to sound like a cool kid, you’d really say hypothalamus-pituitary-adrenal axis dysfunction…

But hey, I’m not here to grill you on the specifics of what to call your adrenal exhaustion.

Either way, we’re going to answer the following questions on adrenal fatigue supplements:

• What are some of the best adrenal support supplements? 
• How can I strengthen my adrenal glands naturally?
• Does Ashwagandha help with adrenal fatigue?
• What vitamin deficiency causes adrenal fatigue?
• How do you know if you need adrenal supplements?
• Should you take adrenal supplements?

If you’re experiencing adrenal fatigue (not adrenal insufficiency… that’s very different), then buckle up, buttercup.

Let’s dive into adrenal health and unlock the secrets to a happier, more energetic you. Life’s too short to feel like a deflated balloon.

Next up: adrenal fatigue and its sneaky ways.

Understanding Adrenal Fatigue

Alright, folks, let’s talk adrenal fatigue. Imagine your adrenal glands as tiny, hardworking employees in the Stress Response Department of your body. 

When they’re overworked, they can’t keep up with the demands (hello, burnout!). 

Although conventional medicine will deny its existence (Cadegiani & Kater, 2016), there are very real mechanisms for adrenal fatigue to happen..

Here’s the breakdown

• Your body’s stress response revs up with acute stress
• Adrenals pump out more stress hormones
• This puts your cells into overdrive
• This wears down your cells…
• Which raises your body’s stress levels, even more,
• Which triggers your adrenals…

Unfortunately, this is how your body responds to long periods of chronically high stress levels which produces some nasty symptoms.

Adrenal fatigue symptoms 

Some of the sneaky symptoms you might experience:

• Difficulty waking up
• Salt cravings
• Sugar cravings
• Insulin resistance
• Brain fog / bad mental clarity
• Low energy levels (think of a sloth on a slow day)

Now, we’ll also cover how these symptoms are also… kinda… not really adrenal fatigue at all.

These are all related to your mitochondria!

If your mitochondria aren’t producing energy, then physical and mental fatigue settles in.

Your sleep requires mitochondria to function properly, hence sleep doesn’t do jack for you and you may have to turn to sleeping pills.

And, your mitochondria allow your proteins to retain salt inside of cells… so when that’s off electrolytes go right through you and you’re constantly craving salt.

So what’s causing this?

Causes of Adrenal Fatigue

So, what’s causing these tiny troopers to struggle? Some common culprits include:

• Poor diet
• Insufficient sleep (Vgontzas et al., 2001)
• Over-exercising (Meeusen et al., 2007)
• Toxins or infections

And again, I want you to start thinking about how these all fit together without considering your adrenals…

Well, I can also just tell you.

All of these will destroy your mitochondria.

If you put bad fuel in your metabolic engines, they’ll break down faster just like if you put diesel into your car.

If you don’t recharge your batteries, then the damage is done (just like your laptop battery)

And, while we’re on the computer analogy…

If you keep letting things assault your circuitry from toxins to viruses, then your mitochondria short-circuit and can’t produce as much energy as they need to.

And remember, when your mitochondria aren’t working right, then your adrenals have to step in to squeeze more juice out of your sun-dried semi-ash lemons. 

Chronic Stress and Adrenal Fatigue

Remember, your adrenal glands are your body’s stress bouncers. When stress piles up like dirty laundry, they’re working overtime to keep up with the stress response. 

But sometimes, they just can’t handle the load. That’s where chronic stress comes into play (Lennartsson et al., 2015).

Chronic stress is like a never-ending roller coaster. Your adrenal glands are constantly producing cortisol, the stress hormone, to help you cope. But even the toughest bouncers need a break! (Hence, why reducing stress is critical)

Over time, they become worn out and can’t produce enough cortisol to keep up with the demand (Cadegiani & Kater, 2016).

Now, chronic stress is simply when your nervous system puts your mitochondria into overdrive which essentially fries their energy production and shuts you down as a protective mechanism.

This is why stress related fatigue is a serious issue.

You see, we’re going to talk a lot about adrenals here today… but if we ignore the mitochondria then you’ll be chasing supplements and information like this for years.

Think of your adrenals as the weak link in the chain that breaks when you have poorly functioning mitochondria.

So, let’s focus on this weak link next.

The Role of Adrenal Glands and Hormones

Let’s zoom in on adrenal glands and hormones, shall we? 

For starters, your pituitary gland will stimulate your adrenal glands ability to produce hormones.

And, your adrenal glands produce many hormones we’ll discuss down below.

They do a bit more than just regulate cortisol production and manage stress.

Adrenal glands function

Picture your adrenal glands as tiny factories that produce hormones needed to keep your body in tip-top shape. 

This hormone production is the primary function of your adrenals

However, when this goes haywire… your adrenals can become a supervillain with stress hormones taking over. 

Hormones produced by adrenal glands: cortisol, adrenaline, and others

These hormone heroes include:

• Cortisol (the stress manager)
• Adrenaline (the energy booster)
• Aldosterone (the salt balancer)
• DHEA (the hormone balancer)

Cortisol is our primary stress hormone (Tsigos & Chrousos, 2002). 

Cortisol production amps up your central nervous system and bumps up your blood sugar levels too.

We’ve already beaten the cortisol horse dead, let’s move on to other stress hormones.

Adrenaline

Adrenaline, on the other hand, kicks in when we need a burst of energy (like running from a zombie horde!). 

Think of cortisol levels as caffeine and adrenaline is like espresso inside of a red bull.

Adrenaline is a fast-acting neurotransmitter that brings your nervous system into HYPER drive.

I would argue that most of the damage is from adrenaline rather than cortisol because of the massive shifts in mitochondrial function.

And, adrenaline is responsible for the “wired” feeling that comes along with adrenal fatigue and the anxiety that can skyrocket when life comes crashing down around you.

Aldosterone and Blood Pressure

Aldosterone helps maintain healthy blood pressure by balancing salt and water levels in the body (Funder, 2013).

When aldosterone isn’t working, this is why you get light-headed when you stand up because there isn’t enough blood pressure to maintain blood flow through your blood vessels to your head.

When adrenal fatigue gets pretty bad, then blood pressure is typically low all the time which worsens your fatigue because you’re not getting nutrients and oxygen to your mitochondria.

(Don’t worry, treating your adrenal fatigue won’t give you high blood pressure)

DHEA

Lastly, DHEA keeps our hormones balanced and supports immune function (Kroboth et al., 1999).

Although cortisol and aldosterone are literally required to survive, DHEA is required to THRIVE.

When you’re struggling with adrenal fatigue, DHEA levels go low because your body is diverting all available resources into creating the hormones needed to survive (like DHEA and other hormones from reproductive organs).

(This is very similar to how you have to divert your focus to just get through the day… funny how that works, huh?)

Just like when you’re in survival mode, there is a severe consequence.

DHEA is your body’s primary hormonal anti-oxidant.

So, when DHEA is low, then your cells live in inflammation and this damages your mitochondria even more.

Impact of hormone imbalances on the body

But, when these heroes are out of whack, it’s like a comic book gone wrong. 

Imbalances can lead to:

• Chronic fatigue
• Weight gain
• Sleep issues
• Anxiety and depression
• Weakened immune system

So, how do you keep your hormone heroes in check? 

(Let me give you a little hint… your mitochondria are the first place your hormones are made)

The answer partly lies in taking care of your adrenal glands (remember, they’re the ones running the show!). That means managing stress, eating well, and getting enough sleep.

Stay tuned for our next thrilling adventure: natural ways to strengthen adrenal glands!

Natural Ways to Strengthen Adrenal Glands

Alright, folks, it’s time to flex those adrenal muscles! 

Let’s dive into natural ways to help your body adapt. Ready, set, go!

Stress management techniques

First up, we have stress management. You can’t always avoid stress (unless you’re a Zen master), but you can learn how to deal with it. Here are some techniques:

• Meditation (think of it as a brain massage)
• Deep breathing (inhale the good stuff, exhale the bad stuff)
• Yoga (become a bendy pretzel)
• Laughter (seriously, it’s good for you! (Gross et al., 2004))

Now, these will help calm down your nervous system and prevent further damage… but this does NOT reverse the damage.

Think of this as putting out the house fire… but not renovating the house.

Nonetheless, this will reduce stress related fatigue.

Diet and lifestyle changes

Next on the list: diet and lifestyle changes. Your body is like a fancy car – you gotta put in good fuel to keep it running smoothly. Here’s what you need:

• Whole foods (fruits, veggies, lean proteins)
• Healthy fats (avocado, nuts, seeds, olive oil)
• Low sugar intake (say bye-bye to that sweet tooth)
• Stay hydrated (water, water, and more water)

Again, remember that the issue is in your mitochondria.

Mitochondria are your metabolic engines.

Just like the engine in your car, you can only slow down the breakdown by choosing better fuels.

That is, diet is just a way to slow down the damage, but not fully reverse it.

Importance of sleep and exercise

Last but not least: sleep and exercise. Consider these the dynamic duo of adrenal health.

The health benefits of sleep can’t be ignored, make sure to aim for:

• 7-9 hours a night (your body will thank you)
• Consistent bedtime (routine is key)
• A sleep-friendly environment (cool, dark, and quiet)

Now sleep helps a bit because it will trigger the repair of mitochondria.

However, you also need good mitochondria to have good sleep quality which is why you very likely wake up still feeling like garbage.

The other helpful thing to consider is exercise because it helps reduce stress.

Get moving with:

• Moderate exercise (30 minutes a day is a good start)
• Mix it up (try walking, swimming, or dancing)

However, exercise may not help you.

You need to listen to your body because exercise is a physical stress (don’t push too hard, or you’ll end up with the overtraining blues (Meeusen et al., 2007))

Because if the engines in your car are fuming… you wouldn’t keep driving, right? (I hope not)

You need to repair your engines to get the most out of exercise first.

Now, let’s turn our attention to key vitamins and minerals for adrenal health (dun dun dun!).

Adrenal Fatigue Supplements – Vitamins and Minerals

Let’s dive into some adrenal fatigue supplements related to vitamin and minerals

Vitamin C Supplements (ascorbic acid)

Vitamin C is like the Hulk of antioxidants, protecting your adrenal glands from stress-induced damage with its antioxidant properties (Padayatty et al., 2003). But, even the Hulk can’t fight off everything – sometimes, the stress response drains our vitamin C stores in our adrenal cortex.

How to address it:

• Eat vitamin C-rich foods (hello, oranges and strawberries!)
• 250-500 mg of Vitamin C is a typical dose for supplements for adrenal fatigue (but talk to a doc first)

However, just because vitamin C reduces the damage doesn’t mean it STOPS the damage from happening.

And, the issue with vitamin C is that it may reduce free radicals TOO much.

That’s a problem because your mitochondria actually need SOME free radicals to rebuild and restore balance.

That’s why so many people get hooked on tons of vitamin C or even get IV vitamin C drips just to get through a family vacation.

Vitamin D Supplementation

Vitamin D is like the sun’s fat soluble vitamin gift to our body (literally!). It boosts our mood, supports the immune system, improves bone health, and helps regulate hormones (Holick, 2007). However, we often don’t get enough sunshine, leading to deficiencies.

How to address it:

• 1000-2000 IU is a typical dose for supplements for adrenal fatigue (again, chat with a doc, and include healthy fats and fatty acids to aid in absorption)

Now, I hate vitamin D.

Why?

Because nearly every client we get has been on loads of vitamin D but they still have a vitamin D deficiency. 

Why is that?

Because nobody is asking “why” vitamin D is low in the first place.

Write this down:

Vitamin D is burned in the fire of failing mitochondria.

Bad mitochondria = inflammation = increased vitamin D consumption = no matter how much vitamin D you take you can’t get your levels to where they need to be.

Pantothenic acid (vitamin B5)

Vitamin B5 is the adrenal glands’ BFF. It helps maintain cortisol levels and other adrenal hormones (Rice, 2004). But sometimes, stress can deplete our pantothenic acid levels.

How to address it:

• Chow down on B5-rich foods (avocado, chicken, and sunflower seeds)
• 10-50 mg is a typical dose for supplements for adrenal fatigue (you guessed it – talk to a doc)

And, again, why is B5 low?

This vitamin is used to help convert fuels to be burned up by your mitochondria… especially sugars.

Sugar is your body’s emergency fuel.

So, when your mitochondria are constantly in emergency mode you are going to burn more sugar and thus use up more pantothenic acid.

Other essential vitamins and minerals for adrenal support

Magnesium

Magnesium is like a magician that helps your body relax (Cuciureanu & Vink, 2011). However, your stress response can make this relaxation magician disappear, leaving you magnesium-deficient.

How to address it:

• Munch on magnesium-rich foods (spinach, almonds, and pumpkin seeds)
• 200-400 mg is a typical dose for supplements for adrenal fatigue (but, as always, consult a doctor)

Magnesium is low partly because of insufficient amounts in our foods…

But largely because of the increased carbohydrate burning your cells are forced to do because your mitochondria can’t burn fat.

And, your mitochondria also allows your proteins to retain normal levels of minerals, namely potassium, and magnesium… hence why these minerals are in poor amounts in people with adrenal fatigue.

Zinc

Zinc is a booster for your immune system and immune response, keeping it strong and ready to fight (Haase & Maret, 2003). But your stress response can be like a sneaky thief, stealing your zinc reserves.

How to address it:

• Fill up on zinc-packed foods (oysters, beef, and chickpeas)
• 15-30 mg is a typical dose for supplements for adrenal fatigue (and, you know the drill – check with a doc)

Zinc is an essential nutrient for mitochondrial function because as a metal it allows electrons to bounce from point A to point B in your mitochondria to allow energy to be produced.

Selenium

Selenium is an antioxidant ninja, protecting your adrenal glands from damage (Rayman, 2000). But even ninjas can be defeated, and stress might leave you with low selenium levels.

How to address it:

• Enjoy selenium-rich foods (Brazil nuts, tuna, and eggs)
• 55-200 mcg is a typical dose for supplements for adrenal fatigue (remember to consult a doctor first)

Now, selenium suffers the same limitations of Vitamin C that we discussed.

By addressing these deficiencies, you’ll have a band-aid on your bleeding adrenal glands. 

Adrenal Fatigue Diet

Overall, it’s honestly best to have an “adrenal fatigue diet” that gets all these nutrients from food.

And, other components of an adrenal fatigue diet should include smaller meals that will provide some adrenal support (but cause other issues with your gut and liver function).

This helps short-term by stabilizing your blood sugar.

When your cortisol levels are off, then your blood sugar is off too.

Blood sugar levels determine how much fuel is going to your mitochondria.

Hence, maintaining balanced blood sugar levels will prevent them from falling apart and maintaining your energy levels.

Onward to adrenal herbals!

Supplements to support adrenals (herbals)

Adrenal fatigue supplements are like a team of superheroes, each with unique powers to help your adrenal glands bounce back from stress. But not all heroes wear capes (or come in pill form)!

These herbs are the foundation or alternative medicine like ayurvedic medicine and traditional Chinese medicine.

Overall, these herbs help your body to respond to all the stress response consequences.

Ashwagandha (Withania somnifera)

Ashwagandha does more than just have a calming effect on your mind and cortisol levels (Chandrasekhar et al., 2012). Here’s a closer look at its magical properties:

• Decrease cortisol levels (it’s like a soothing lullaby for your adrenals)
• Help maintain blood sugar
• Boosts brain function, including memory and focus (who needs a thinking cap when you have Ashwagandha?)
• Supports a healthy immune system (like a shield against pesky germs)

However, Ashwagandha’s biochemical effect is akin to vitamin C, meaning it also encounters similar limitations. So while it does help your body deal with stress, it may not be the ultimate solution for adrenal fatigue.

A typical dose of Ashwagandha is 300-500 mg, but remember to consult your wizard – er, doctor – before embarking on this magical journey.

Rhodiola rosea

Rhodiola rosea, the supercharged battery of the plant world, not only energizes you but also helps you adapt to stress (Olsson et al., 2009). Let’s peek under the hood to see how it works:

Acts as an adaptogen, helping your body cope with various stressors (like a personal stress-busting sidekick)

• Enhances physical endurance and mental performance (faster, smarter, stronger – who doesn’t want that?)
• Fights fatigue and increases overall well-being (it’s like a spa day for your cells)

Just like with Ashwagandha, however, it’s important to remember that Rhodiola rosea is not a one-size-fits-all solution for adrenal fatigue.

When considering Rhodiola rosea, a typical dose ranges from 200-600 mg. But don’t forget to ask your friendly doctor for advice!

Now, these two are the top herbals… you will run into an infinite amount of them and I won’t ever be able to cover them all… 

Let’s teach you how to “fish” a bit

How to choose the right supplement for your needs

Whenever my clients ask me “should I take X” I always ask them “what’s your outcome?”

You need to have a process to determine what your needs are and what your outcome is

Generally, do the following:

• Assess your symptoms (are you tired, stressed, or both?)
• Research different herbs (knowledge is power)
• Determine how this could help you achieve your outcome
• Consult your doctor (I’ve said this so many times my lawyer would be proud)
• Set a determinate amount of time for you to see this effect (i.e. in 3 weeks I hope to see improved sleep quality, etc.)

You need a process to trial supplements because, if not, then you end up throwing spaghetti on the wall and never know what does what.

You need a steady hand in guiding your healing journey! 

Don’t make decisions from fear and panic, make them from where you want to be!

What to look for in a high-quality adrenal supplement

Again, I can’t review all 423789 supplements from Amazon

Here are some guidelines you want to follow:

• Trusted brand (you want Iron Man, not Iron “Man”)
• Third-party testing (like a detective ensuring your supplement is legit)
• Transparency in ingredients (no hidden kryptonite, please)

Now that we’ve covered adrenal supplements, it’s important to remember that even superheroes can have side effects. 

Potential Risks and Side Effects of Adrenal Supplements

Fasten your seatbelts, folks! We’re about to explore the wild world of potential risks and side effects of adrenal supplements.

Possible side effects and interactions

Even superheroes can have off days, and adrenal supplements are no exception. Watch out for these not-so-super side effects:

• Allergic reactions (itchiness, rash, or swelling)
• Digestive issues (upset stomach, gas, or diarrhea)
• Sleep disturbances (because counting sheep should be easy)
• And remember, some adrenal supplements might not play nice with other medications (like a superhero feud that no one wants).

That’s why it’s important to have a journal of your supplements and other factors in your life so that you can easily trace what’s going on wrong in response to your efforts.

When to consult a healthcare professional

Here’s my at-length “cover my butt” section.

If you’re unsure about adding adrenal supplements to your routine, it’s time to communicate with your healthcare provider. They can help you:

• Assess if supplements are right for you (remember: everyone’s different)
• Monitor any side effects (like a trusty sidekick)
• Adjust dosages, if needed (because too much of a good thing can still be bad)

In all seriousness, do this.

You may have other issues going on that need to be considered before adding in chemicals from the internet.

Safe and responsible use of adrenal supplements

Using adrenal supplements safely is like being a superhero with a solid moral compass – it’s all about doing the right thing:

• Start with the lowest dose (you can always level up later)
• Follow the instructions on the label (that’s what they’re there for)
• Keep a symptom journal (to track your progress and any side effects)

As we wrap up our journey through adrenal supplements, it’s important to remember that there’s more to the story. 

Let’s dive into the deeper-rooted issues with adrenal fatigue and the importance of mitochondria – the real powerhouses of our cells (there… I said it)!

Deeper Rooted Issues with Adrenal Fatigue

If you’re experiencing adrenal fatigue, you must know that adrenal fatigue supplements are not the “end all be all.”

You have to get at the root in your mitochondrial!

The Importance of Mitochondria

Mitochondria deserves a standing ovation for their role in keeping our bodies energized and healthy. Let’s give them some love:

• They produce ATP (our body’s energy currency)
• They’re involved in cell signaling, growth, and repair (busy bees!)
• Healthy mitochondria = happy adrenals (and who doesn’t want that?)

Diving Deeper on Mitochondria

Now, we’ve only scratched the surface of this fascinating topic. If you’re curious to learn more about adrenal fatigue, mitochondria, and how they’re connected, then you’re in for a treat!

Watch our FREE masterclass here- https://optimalcircadianhealth.com/class/

Our free masterclass will take you on a thrilling journey into the world of adrenal health and mitochondria. You’ll discover:

• The secrets behind the adrenal fatigue-mitochondria connection
• Powerful strategies to support your adrenal glands and mitochondria

So what are you waiting for? Click the link below to watch our free masterclass and unlock the mysteries of adrenal fatigue and mitochondrial health today!

https://optimalcircadianhealth.com/class/

See you there!

Dylan Petkus, MD 

References:

• Cadegiani, F. A., & Kater, C. E. (2016). Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders, 16(1), 48. [link]

• Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. [link]

• Lennartsson, A. K., Kushnir, M. M., Bergquist, J., & Jonsdottir, I. H. (2015). DHEA and DHEA-S response to acute psychosocial stress in healthy men and women. Biological Psychology, 104, 1-8. [link]

• Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., … & Urhausen, A. (2007). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 43(1), 186-205. [link]

• Vgontzas, A. N., Zoumakis, E., Bixler, E. O., Lin, H. M., Follett, H., Kales, A., & Chrousos, G. P. (2001). Adverse effects of modest sleep restriction on sleepiness, performance, and inflammatory cytokines. The Journal of Clinical Endocrinology & Metabolism, 86(5), 2449-2453. [link]

• Funder, J. W. (2013). Mineralocorticoid receptor activation and oxidative stress. Hypertension, 62(5), 840-841. [link]

• Kroboth, P. D., Salek, F. S., Pittenger, A. L., Fabian, T. J., & Frye, R. F. (1999). DHEA and DHEA-S: a review. Journal of Clinical Pharmacology, 39(4), 327-348. [link]

• Tsigos, C., & Chrousos, G. P. (2002). Hypothalamic–pituitary–adrenal axis, neuroendocrine factors, and stress. Journal of Psychosomatic Research, 53(4), 865-871. [link]

• Gross, J. J., Fredrickson, B. L., Levenson, R. W., & Miller, G. (2004). The psychophysiology of crying. Psychophysiology, 31(5), 460-468. [link]

• Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., … & Urhausen, A. (2007). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 43(1), 186-205. [link]

• Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In Magnesium in the Central Nervous System (pp. 251-261). University of Adelaide Press. [link]

• Haase, H., & Maret, W. (2003). Intracellular zinc fluctuations modulate protein tyrosine phosphatase activity in insulin/insulin-like growth factor-1 signaling. Experimental Cell Research, 291(2), 289-298. [link]

• Rayman, M. P. (2000). The importance of selenium to human health. The Lancet, 356(9225), 233-241. [link]

• Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281. [link]

• Padayatty, S. J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J. H., … & Levine, M. (2003). Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American College of Nutrition, 22(1), 18-35. [link]

• Rice, M. E. (2004). Ascorbate regulation and its neuroprotective role in the brain. Trends in Neurosciences, 23(5), 209-216. [link]

• Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. [link]

• Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(02), 105-112. [link]