The stress hormone cortisol can have a negative impact on fat burning if it is out of balance and many people consider cortisol to be enemy number one in regards to weight loss and the recovery process that
follows training. Studies have shown that the stress hormone may only have negative effects on training and health when it is too low or too high.
By choosing certain foods it is possible to stabilise your cortisol levels and improve the realease of important weight loss stimulating hormones. Below are some foods that will help to decrease your stress hormone when its important: after training and in the evening before bed.
Cold Water Fish: Salmon, Sardines & Anchovies
Cold water fish hold a high level of DHA and EPA (2 of the 3 omega-3 fats) which are very beneficial for people who are trying to burn fat… you pretty much can't get too much of this! These fats help to improve insulin sensitivity meaning that the body becomes more efficient at using sugar in the blood stream as energy rather than storing it as body fat… exactly why you need them.
If fish is not something that you enjoying eating then its important to use a high quality fish oil to get a high level of DHA and EPA in your diet. High quality = pharmaceutical grade.
Eggs
Eggs are a perfect protein source because they contain complete proteins, which don't need to be combined with any other food to provide adequate protein for repairing muscle tissue after an intense resistance session.
Eggs are also high in antioxidants which aid in lowering inflammation and help to improve the regulation of insulin (The fat storage hormone) by improving insulin sensitivity. Research has shown that having better
insulin sensitivity indicates a leaner and healthier body.
Dark Chocolate
Yes, you read it right. Dark chocolate helps to reduce your stress hormone levels! I can hear the cheer from here! It has to be a minimum of 70 percent coca solids to qualify as a true dark chocolate.
Be careful as personally I fell into the trap of eating a chocolate bar that had "dark chocolate" written on it, one day I was inspecting the nutritional information and nearly choked on the piece of chocolate I had in my mouth. It was only 40 percent. The difference in the amount of sugar between a 40 percent and 70 percent chocolate bar is massive, so always double check its 70 percent at least.
Dark chocolate has a range of benefits, It improves health by increasing blood flow and reducing inflammation. It improves digestion which is important to correct cortisol levels if not functioning correctly. It also improves insulin sensitivity and has been shown to reduce cortisol release in some studies. You may get by now that anything you can do to improve your insulin sensitivity is a good thing.
Flax seeds and walnuts
Both flax seeds and walnuts contain high levels of the 3rd omega-3 fat ALA, which is not talked about as much as EPA and DHA that are found in oily fish. In addition to containing ALA they also contain polyphenols which is an antioxidant that has been found to reduce cortisol.
Scientists believe that the combination of the omega 3 fat ALA and antioxidant polyphenols help the body to manage stress and improve hormone function. ALA is not an alternative to EPA and DHA but is associated with better health and lower inflammation.
So pick up those walnuts and sprinkle that flax, Walnuts are delicious straight from the shell. To get the most out of flax seeds, grind them up and add them to a greens drink or protein shake. Alternatively you
can sprinkle them on top of a salad.
