How Stress is Silently Killing Your Gains (And What to Do About It)

In this episode of The Functional Code, Dr. Addy and Dr. Jace discuss how chronic stress and cortisol impact muscle building and overall health. They delve into the science of cortisol, the HPA axis, and practical solutions like breath work, sauna therapy, and nature exposure to manage stress and boost performance. Discover actionable tips on improving vagal tone, enhancing recovery through breath work techniques, and the benefits of exercise strategies designed to combat stress. Tune in to learn how to take control of stress and optimize your gains in the gym.Episode 57Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro01:31 Understanding Cortisol and Its Impact on Muscle Gains02:51 The Science Behind Cortisol and Muscle Breakdown05:38 The Importance of Building Muscle Early in Life13:05 Mental Health Benefits of Resistance Training19:03 High-Intensity Training and Cortisol Management23:49 Breath Work and Cortisol Reduction32:57 Understanding Vagus Nerve's Impact on the Body35:13 Breath Work Techniques for Stress Reduction43:34 Sauna and Nature Exposure for Cortisol Reduction52:13 Neural Circuits and Stress Recovery56:35 Conclusion and Final ThoughtsResources:-https://doi.org/10.1152/ajpregu.00009.2017-doi.org/10.1038/s41467-020-20123-1-doi.org/10.1007/978-3-030-16996-1_6-https://doi.org/10.1177/15347346221077571-ncbi.nlm.nih.gov/books/NBK541120/-doi.org/10.1007/978-3-030-16996-1_6-https://doi.org/10.3945/ajcn.115.119339-https://doi.org/10.1016/j.ando.2010.04.002-https://doi.org/10.1016/j.physbeh.2018.06.034-doi: 10.1097/SLA.0b013e3181b8f9ca-https://doi.org/10.1152/jappl.1997.82.1.49 -https://doi.org/10.3390/nu13010157📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557