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Adrenal Adrenal Adrenal Adrenal

Fatigue Fatigue

WorkshopWorkshop

Adrenal Fatigue 101

Adrenal Fatigue 101

Adrenal Fatigue 101

Adrenal Fatigue 101

Health Conditions Associated with Adrenal Fatigue

• Stress Intolerance • Accelerated Aging

• Depression • Anxiety

• Chronic Fatigue • Poor Immune Function

• Insomnia • Obesity

• Allergies • Fibromyalgia

• Osteoporosis • Glucose Intolerance

• Hypothyroidism • Yeast Overgrowth

• PMS (Premenstrual Syndrome)

Adrenal Fatigue 101

How It Happens

Adrenal Fatigue Stages

Adrenal Fatigue Identification

• You feel tired for no reason.

• You have trouble getting up in the morning,

even when you go to bed at a reasonable hour.

• You are feeling rundown or overwhelmed.

• You have difficulty bouncing back from stress or

illness.illness.

• You crave salty and sweet snacks.

• You feel more awake, alert and energetic after

6PM than you do all day.

Adrenal Fatigue Identification

Dr. Wilson’s Adrenal Fatigue Quiz:

http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Adrenal Fatigue Identification

Test #1: Iris Contraction Test

Equipment required: chair, small flashlight, mirror, a watch (with a second hand), and

a dark room.

In a darkened room, sit in a chair in front of a mirror. Holding the flashlight at the side

of your head, shine it across one eye (not into the eye). Watch what happens in the

mirror.

You should see your pupil contract immediately after the light hits the eye. The pupil

will normally stay contracted, but if you have adrenal fatigue, the pupil won't be able

to hold its contraction and will dilate. This dilation will take place within 2 minutes and

last for about 30-45 seconds before it contracts again. Time how long the dilation lasts

and record it along with the date. Retest monthly as it serves as an indicator of

recovery.

Adrenal Fatigue Identification

Test #2: Blood Pressure Test

If your blood pressure drops when you stand up from a lying position, this almost

always indicates low adrenals. This can be measured with a blood pressure gauge (a

sphygmomanometer), which you can buy at a drug store. Make sure to purchase the

type that doesn't require a stethoscope to take your blood pressure.

Make sure to do this test when you are well hydrated or it could give you a false

positive. Lie down quietly for about 10 minutes, then take your blood pressure (while positive. Lie down quietly for about 10 minutes, then take your blood pressure (while

still lying down). Then stand up and measure your blood pressure immediately upon

standing. Normally blood pressure will rise 10-20mmHg from standing up. If your

blood pressure drops, you likely have adrenal fatigue. The more severe the drop, the

more severe the adrenal fatigue.

Adrenal Fatigue Identification

Test #3: Sergent's White Line

This is only present in about 40% of people with Adrenal Fatigue, but if the test is

positive, it's a "slam dunk" confirmation.

With a ballpoint pen, take the cap end of the pen and lightly stroke the skin on your

abdomen, making a mark about 6" long. Within a few seconds, a line should appear. In

a normal reaction, the mark is initially white, but reddens within a few seconds. If you

have Adrenal Fatigue, the line will stay white for about 2 minutes and will also widen.have Adrenal Fatigue, the line will stay white for about 2 minutes and will also widen.

Adrenal Stress Profile

-Metametrix/Genova

-The Adrenal Stress Profile uses a non-invasive salivary

procedure to monitor the activity of the adrenal cortex and its

ability to react to stress. The procedure monitors the circadian

variation of cortisol and DHEA-S levels. An increased cortisol variation of cortisol and DHEA-S levels. An increased cortisol

level, a decreased DHEA-S level, or a decrease in the DHEA-

S/cortisol ratio is an indication of a chronically stressful physical

or mental condition.

-Turnaround Time: 5-10 days, 8 days average

-Cortisol (4 measurements)

-DHEA (2 measurements)

Adrenal Stress Profile

Adrenal Stress Profile

Adrenal Stress Profile

Other Tests?

Serum magnesium – does not tell us about the magnesium where it really counts—inside the cell. To really look at magnesium closely, an intracellular magnesium level should be ordered.

Total T4 and total T3 – does not tell us the free amount which is what counts. A free T3 and free T4 are required.

Tests for food allergy – at best these are 70 percent accurate. It is far less expansive to simply avoid the most common allergens—gluten, corn, and dairy to start.

Serum Essential fatty acids – deficiency is a pandemic.

Serum vitamins A, C and E – deficiency is a pandemic.

Hair mineral analysis – does not reliably detect heavy metal toxicity and can be very misleading with trace elements.

Vitamin B profile including Thiamin (B1), Riboflavin (B2), Niacin (B3), vitamin B6, Folic Acid, vitamin B12 - deficiency is a pandemic

Serum test for estrogen and progesterone – does not tell us the free amount present which is what is important

Adrenal Fatigue vs. Hypothyroid?

Adrenal Fatigue vs. Hypothyroid?

Adrenal Fatigue Remedies

-Sleep-De-Stress-Exercise-Diet-Supplements-Supplements

Noise/Binaural BeatsNoise/Binaural Beats

• Low-frequency pulsations in the amplitude &sound

localization of a perceived sound when two tones at slightly

different frequencies are presented separately.

• Entrainment occurs: i.e. if 315 Hz sine wave played into right

ear and a 325 Hz into left ear, brain is entrained towards the ear and a 325 Hz into left ear, brain is entrained towards the

beat frequency 10 Hz, in the alpha range.

• Must use habitually

• Pzizz Sleep System (software/app)

• Delta Sleep System (CD’s)

• White Noise Phone App?

SupplementsSupplements

• 1-2 tablespoons coconut oil or MCT oil 30-60 minutes pre-bed

• If calories necessary, MCT’s least likely to cause glucose spike,

gluconeogenesis, large insulin secretion, and may settle

appetite in ACTIVE individuals.

• Good strategy if on calorie restriction or exercising heavily

and don’t want to disrupt circadian rhythmand don’t want to disrupt circadian rhythm

• 400-500mg potassium citrate

• Controlled potassium flow into cell may help increase sleep

and reduce wakefulness during sleep

• Reduce nighttime twitching/cramping, esp. w/ magnesium

• GHB (gamma-hydroxybutyric acid)

• Usually requires prescription (“date rape drug”)

• Very powerful depressant, don’t recommend use unless

desperate

SupplementsSupplements

• Chamomile or Valerian root tea

• Natural relaxant, can also work in capsule form

• GABA (Gamma Amino Butyric Acid)

• Inhibitory neurotransmitter that signals the pituitary to

release HGH

• L-Dopa

• Dopamine derivative

• Amplifies GH secretion during sleep

• Hops

• 100-200mg (not from beer!)

• Acetycholine

• Also increase GH secretion during sleep

• Magnesium

• Smooth/skeletal muscle relaxant

SupplementsSupplements

• L-Theanine/Orthinine/Arginine/L-Tryptophan/Bio-Active Milk

Peptides/Master Amino Pattern

• Increase endogenous GABA, dopamine and serotonin.

• Increase alpha brain waves while suppressing beta brain

waves

• Melatonin

• Natural sleep hormone

• Only 100-150mcg actually needed

• Any or all of these 30-60 minutes before bed, empty stomach

• MillenniumSports Somnidren GH

• Includes somatostatin to inhibit GH breakdown

• Hammer REM Caps

• Natural Calm magnesium

• Biotest Z-12 (PH-GABA, 5-HTP, L-Theanine)

Grounding/EarthingGrounding/Earthing

• Electrical energy from earth’s surface neutralizes free electrons

• Indoor device connected via wire to grounded outlet?

• Silver or carbon mesh pad or mat/aluminum foil/Biomat

• May decrease cortisol levels / improve circadian rhythm (B & C

are before/after 6 week Earthing protocol)

Grounding/EarthingGrounding/Earthing

• Use mattress (i.e. Tour de France pro cyclists)

• Use pad (i.e. travel for jet lag)

• Or (my method) just touch the earth every day,

especially when traveling or after being on plane

(where electrons can accumulate)

• 30-45 min sufficient• 30-45 min sufficient

Block Blue LightBlock Blue Light

• Blue light is wavelength that can suppress

melatonin production

• Most artificoal lights are blue light

• Blocking Blue Light

• Flux computer app

• Gunnar Glasses

• LowBlueLIght.com• LowBlueLIght.com

• Screen covers

• Bulbs

• Glasses

• Eyemask

• And of course:

• TV?

• Phone?

• Video games?

• iPad insomnia?

Light TherapyLight Therapy

• Emit up to 10000 lux of

light

• Choose “green” or

“white” light when

available (blue can available (blue can

suppress melatonin)

• Increased production of

serotonin with light

exposure

• Sunrise clock

• LiteBook Elite

GroundingGrounding

• Emit up to 10000 lux of

light

• Choose “green” or

“white” light when

available (blue can available (blue can

suppress melatonin)

• Increased production of

serotonin with light

exposure

• Sunrise clock

• LiteBook Elite

Pulsed Electromagnetic Pulsed Electromagnetic

Frequencies (PEMF)Frequencies (PEMF)

• Generate frequences in 10Hz range

• Increase cell membrane potential, open

receptor sites and increase electron

transport chain activity (mitochondrial transport chain activity (mitochondrial

function)

• Can amplify Alpha or Delta waves,

depending on setting

• Useful for pain management, focus &

sleep

• “Earth Pulse”

Travel StrategiesTravel Strategies

• Most are impractical (i.e. shifting eating/sleeping

strategies 3 days prior, protein/carb cycling jet

lag diets)

• Regular exercise routine in day-to-day life can

regulate circadian rhythm sensitivityregulate circadian rhythm sensitivity

• Travel overnight when possible

• Avoid caffeine, alcohol & carb consumption on

plane

• Use sunlight, exercise and Vitamin D to boot

body on arrival

DeDe--StressStress

• Lying down during your work breaks (preferably

at 10 a.m. and again anytime from 3 to 5 p.m.)

• Sleeping until 9 a.m. as often as possible

• Laughing

• Exercising• Exercising

• Minimizing stress

• Meditation each morning

• Taking negative people out of your life

HeartHeart--Brain ConnectionBrain Connection

HeartHeart--Brain ConnectionBrain Connection

• Heart electrical field is 60x greater than brain

• Can be detected from several feet away with

magnetometers

• Electromagnetic pulses determine time interval

between each heart beat (HRV)

• HRV varies based on autonomic nervous system • HRV varies based on autonomic nervous system

functions, emotions & stress

• Negative emotions (anger or frustration)= erratic,

disordered, incoherent pattern in the heart’s

rhythms.

• Positive emotions (love, gratitude or appreciation) =

smooth, ordered, coherent pattern.

• Heart fields can interact with the brain and also

interact between individuals.

HeartHeart--Brain ConnectionBrain Connection

HeartHeart--Brain ConnectionBrain Connection

• EMWave2

• “Heart Math

Institute”

• Train HRV/Coherence

• Sweetbeat

• Tinke

• Omegawave

Sound Frequencies/MusicSound Frequencies/Music

• Brain waves respond to sound frequencies, beats, notes & music

• Brain wave amplification affects serotonin, acetylcholine, catecholamines, DHEA,

melatonin

• Monitor autonomic nervous system while listening to different sound frequences =

“body tuning”

• Resource: Center For Neuroacoustic Research

• Book: Sound, Spirit, Matter

Sound Frequencies/MusicSound Frequencies/Music

• Sound from ears is linked to almost every organ in our

body. Most cranial nerves lead to the ear, 10 out of 12

nerves.

• Vagus nerve regulates:

• larynx• larynx

• heart, lungs

• stomach, liver

• bladder, kidneys

• small intestines

• colon

• anus

• Sound vibrates body, not just eardrums!

Cranial Electrotherapy StimulationCranial Electrotherapy Stimulation

• Pulsed electrical current across head

• May increase neural cell production of

serotonin, dopamine, DHEA &

endorphins

• Increased alpha brain waves, decreased

delta brain waves

• MindAlive CES Lighttherapy Sound • MindAlive CES Lighttherapy Sound

Machine (includes audiovisual

entrainment)

NeuroFeedback (NFB)NeuroFeedback (NFB)

• Uses realtime displays of

electroencephalography or functional

magnetic resonance imaging (fMRI) to

illustrate brain activity.

• Sensors are placed on the scalp to measure • Sensors are placed on the scalp to measure

activity, with measurements displayed using

video displays or sound.

• Goal is to consciously control central nervous

system activity.

• Changes in brain patterns occur and are

associated with positive changes in physical,

emotional, and cognitive states.

NeuroFeedback (NFB)NeuroFeedback (NFB)

• What to expect:

• 90 minute questionnaire and EEG reading.

• EEG results in a brainmap (QEEG), showing over-

under activity.

• Session itself involves placing sensors on head.

• Feedback may involve simple light or tone or game • Feedback may involve simple light or tone or game

that will move and play when certain brain activity

is detected by the system. For other brain activity

the rewarding tone, or light or game is taken away.

• Typically 20 to 40 visits for cravings, anxiety,

depression, etc.

• Home use?

• Neuroptimal (by Zengar)

• Fisher Wallace Stimulator

Adrenal Fatigue Exercise Remedies

Adrenal Fatigue Exercise Remedies

Step 1. Track HRV

Step 2. Only Yoga/Mobility/Easy Aerobic

(non-fasted) until HRV above 90

Step 3. Begin with one short 10-30 second

(phosphagenic) HIIT session per week(phosphagenic) HIIT session per week

Step 4. Begin with one heavy lift per week

Step 5. Add one HIIT and one heavy lift every

two weeks up to 3x/week

Step 6. IF HRV ever low, easy day with no

“make-up” session

Step 7. At 6-8 week mark, long, training

cardio can get added back in

Adrenal Fatigue Diet Inclusions

1. Eggs, with the yolk 2. Sea vegetables 3. Organ meats4. Bone Broth5. Shellfish6. Natto7. Dark Fruits/Veggies8. Fermented Foods8. Fermented Foods9. Turmeric/Curries10. Coldwater Fish11. Grass-Fed Beef12. Follow the Superhuman Food Pyramid EAT foods, and avoid the MODERATE and AVOID foods.

Adrenal Fatigue Diet Avoidances

1. Banana, dried figs, raisins, dates, oranges, grapefruit2. Fruit and juice in the morning3. Refined flour products: pasta, white rice, bread, pastry,

baked goods4. Honey, sugar, syrups, soft drinks5. Dried fruit, fruit juice6. Coffee, tea, black tea, hot chocolate, alcohol, colas,

chocolateschocolates7. Heated Oils8. Rushed and hectic meals9. No fasted workouts or intermittent fasting. Instead, eat a

big breakfast with lots of proteins and fats.

Adrenal Fatigue Supplements

•1-2 TianChi (Chinese adaptogenic herbs) per day on empty stomach (Inner Peace also good).

•High electrolyte intake, preferably with trace minerals and coconut water

•High dose vitamin D and huge amounts of morning sun exposure

•L-theanine (get it from green tea or use delta-E in SMALL amounts (i.e. 1/day in morning)

•Taking 2,000 to 5,000 milligrams of vitamin C each day•Taking 2,000 to 5,000 milligrams of vitamin C each day

•Supplementing vitamin E with mixed tocopherols (i.e. SuperEssentials)

•Taking B-complex supplements that are high in B6 and pantothenic acid (i.e. Lifeshotz)

•Red ginseng at 6g/day

•Adding licorice root extract to dietary supplement regimen. 200-400 mg a day of a licorice extract standardized to contain 5 percent glycyrrhizic acid.

•The use of glandulars and even hormones like DHEA can shut the adrenals down with long term use. I recommend caution with these.

Adrenal Fatigue Recovery

-Six to nine months of recovery time for minor adrenal fatigue (not overtraining, but true fatigue)-12 to 18 months for moderate adrenal fatiguefatigue-Up to 24 months for severe adrenal fatigue

Adrenal Fatigue Recovery

Adrenal Fatigue Recovery

Recovery Signs

• HRV consistently high

• Cohesion is easy

• Buoyant, Positive, Upbeat

• Eat every 4-6 hours with no • Eat every 4-6 hours with no

hypoglycemia

• Fasting glucose is normal

• Stress is not distressing

• Memory is good

Recovery Signs

• Shallow breathing is not

habitual

• Sleep is good

• Takes about 20 min to fall • Takes about 20 min to fall

asleep

• Wake is refreshing

Adrenal Fatigue Resources

Q&AQ&A