Nutritional Coaching Institute Legal Disclaimer...their goals, and freedom to find their best...

byJason Phillips

withTravis Zipper

PART 1

The ideas, concepts and opinions expressed in all Nutritional Coaching Institute books are intended to be used for educational purposes only. The books are pro-vided with the understanding that authors and publisher are not rendering med-ical advice of any kind, nor are the books intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury.

It is imperative that before beginning any diet or exercise program, including any aspect of the Nutritional Coaching Institute program, you receive full medical clearance from a licensed physician.

Authors and publisher claim no responsibility to any person or entity for any liabil-ity, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in the books.

References are provided for informational purposes only and do not constitute endorsement of any websites or other sources.

The Food and Drug Administration has not evaluated the statements contained in any Nutritional Coaching Institute books.

Nutritional Coaching Institute Legal Disclaimer

Nutrition Coaching Specialist: Level 1 Certification

A Note From Jason...If you are in possession of this text, you (should) have successfully registered for the NCI Nutrition Coaching Specialist Level 1 Certification. That means two things:

1. You are awesome and you will change a lot of lives.

2. You are also in possession of access to the seminar that comes with this text.

Please note that this text is not meant to be a standalone text book, but rather a resource to be combined with the lecture. NCI Nutritional coaching is an individ-ualized science that will always contain caveats relative to the individual you are working with. This makes it nearly impossible to perfectly articulate everything in the written word.

As you go through this text, refer back to your notes from the lecture. And when you are watching the lecture, use this text as an additional resource.

Combined, I am confident that the resources provided will allow you to move forward successfully into your journey of nutritional coaching!

— Jason


Table of ContentsIntroduction to NCI Nutrition Coaching 2 - 3

Section 1: ScienceChapter 1: Calories 6 - 10Chapter 2: Energy Systems 11 - 14Chapter 3: Hormones 15 - 29Chapter 4: Macronutrients and Vitamins Chapter 5: Dieting Methods Chapter 6: Hydration Chapter 7: Supplements

Section 2: ApplicationIntroduction Chapter 8: The Intake Chapter 9: Prescription Part 1 – Macros Chapter 10: Prescription Part 2 – Timing Chapter 11: Prescription Part 3 – Hydration Chapter 12: Prescription Part 4 – Supplements Chapter 13: Prescriptions for Body Composition Focus Chapter 14: Prescriptions for Performance Emphasis Chapter 15: Metabolic Adaptation Chapter 16: The ART of Coaching

Introduction2

First of all, CONGRATULATIONS on taking the next step in deciding to help create change in our world. The information you will learn over the next two days will serve as your foundation for helping others create the lives they truly deserve to live.

As a nutrition coach, you will help an infinite amount of people create clarity around one of the most difficult subjects they will face - “how to eat for any specif-ic goal.” And in doing so, you will provide them with freedom - freedom to pursue their goals, and freedom to find their best selves.

Please note, that upon completion of this certification, you will have earned the title of NCI Nutrition Coaching Specialist, level 1. This is not another certification predicated on simply providing food prescriptions or meal plans. Instead, we look to encompass how to truly work with individuals - adding real value to people in whatever their pursuits may be.

Application always has been and continues to be the missing link, and what you are about to learn will help you fill this gap.

So once again, congratulations on taking the first step, and enjoy what is to come!

Current State of NutritionMore than two-thirds of our country’s adults are considered to be overweight, with one-third of our population considered obese. Even worse, 1 in 20 individuals will have extreme obesity.

But it doesn’t just stop there. About one-third of children and adolescents ages 6-19 are considered to be overweight with more than 1 in 6 of them considered to be obese.

We could keep going and discuss the rapidly rising percentage of our society that is diabetic, or prediabetic - but I think you get the point.

There is an issue and it needs to be fixed.

Our society has become one of convenience, leading to an all time high consump-tion of processed foods that contain no real nutritional value and only exacerbate the problems listed above.

Introduction to NCI Nutrition Coaching

Nutrition Coaching Specialist: Level 1 Certification 3

In fact, this is exactly how the current eating patterns of Americans were defined by our government:

“About three-fourths of the population has an eating pattern that is low in vegetables, fruit, dairy, and oils. ”“Most Americans exceed the recommendations for added sugars, saturated fats, and sodium. ”Nutrition, as it sits today, has never been more important!

The Role of a Nutrition COACHYou will notice throughout this certification that the word “coach” is emphasized in capital letters. It is our firm belief that coaching is what bridges the gap from knowledge to personal application and implementation.

If you were to take a moment right now and enter any nutritional topic into a google search, you would get millions of hits. Some of the results would be valid, and others not so valid, but how is a consumer to know what is right? Prior to this course how were you supposed to know what was right?

The truth is that almost every application has a certain degree of validity...FOR THE RIGHT PERSON.

And this is where being a coach matters most - helping individuals decipher the madness, and finding what is right for them.

Nutritional protocols should be viewed like tools in a toolbox. Obviously you wouldn’t pull out just one tool for any “fix it” type job, and you shouldn’t be pre-pared with just one method to solve every nutritional issue that comes your way.

In fact, it is the singular approach method that has caused several of our society’s current issues that exist today.

As a coach, you have two jobs:

1. Understand the current nutritional status of your client and help them make the necessary changes to move them towards their goals.

2. Get to know your client and ensure that the protocols you are providing align with their lifestyle and can be sustained.

Results are great, but temporary results mean nothing. Your clients deserve to achieve their goals and keep those results - never be short sighted.

Section 1: Science4


Section 1: Science Chapter 1: Calories

Chapter 2: Energy Systems

Chapter 3: Hormones

Chapter 4: Macronutrients and Vitamins

Chapter 5: Dieting Methods

Chapter 6: Hydration

Chapter 7: Supplements

Chapter 1: Calories6 Section 1: Science

While “calorie” is not a term solely related to food, for the purposes of this educa-tional material we will reference it with a relation to food.

In nutrition, calories are the amount of energy we consume from food or the amount of energy we expend during physical activity

As you will learn later, each macronutrient also carries with it a different caloric load:

Protein - 4kcal/g

Carbohydrates - 4kcal/g

Fats - 9kcal/g

Alcohol - 7kcal/g

As a nutrition coach, your work with calories will be to help individuals understand what an appropriate caloric intake is for their goals. While ultimately you will likely be providing a macronutrient based prescription, everything will start with calo-ries!

To help your clients with an appropriate caloric prescription let’s start with un-derstanding metabolism - or the total amount of energy required for each of our physiological actions.

BMR - Basal Metabolic Rate

Basal metabolic rate is the number of calories required to keep your body func-tioning at rest. Picture yourself sleeping after not having consumed a meal in a while. Your essential functions - breathing, heart beating, cellular activity - are all still happening as a result of your basal metabolic rate.

The only truly scientific way to measure BMR would be to lay in an environmental chamber after fasting, but obviously that is not practical.

For your work, it is recommended that we use the Harris Benedict Formula to find a client’s BMR. This formulas has undergone three revisions since its inception in 1918 and 1919. The most current formula is as follows:

MEN: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

WOMEN: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Chapter 1: Calories


RMR - Resting Metabolic Rate

Resting Metabolic Rate is actually what most people mean when they say the words “basal metabolic rate.”

Like BMR, RMR is measured at rest but it does not require any of the “extreme” conditions that BMR does (fasted, etc.).

If we looked at an individual’s RMR and BMR we would likely see very little vari-ance.

RMR defined - the amount of energy required to stay alive with no activity.

Obviously, actual metabolic rates will be much higher as none of us are simply living without any activity.

Factors that can affect RMR:

Lean Tissue (muscle) - more muscle will increase RMR

Age - your RMR will decrease as you age

Weather - It has been hypothesized that (and sometimes validated) that colder climates can increase RMR (thermodynamics)

Crash Dieting History - a history of crash dieting usually results in muscle loss - less muscle will yield a decrease in RMR

Can RMR be changed? Studies have repeatedly shown that RMR can NOT be changed per unit of fat free mass. For this exact reason the goal of every body composition oriented dietary process should be to retain as much lean tissue as possible while reducing body fat.

The predictive measurements for RMR (formulas instead of indirect calorimetry) are the same as BMR.

Recently a study was done to observe the accuracy of the following formulas:


The Harris Benedict equation proved to be the most accurate so it will continue to be the recommended formula until proven otherwise. (Note, this study was also looking at type of work performed by the individual. While we are not focusing on that, it is important to note all variables when discussing research.)

Caloric IntakePerhaps the simplest part of nutrition, caloric intake is quite obviously the number of calories consumed by an individual from food and drinks.

However, let’s remember a very important part of caloric intake - The Thermic Effect of Feeding or TEF.

Ever broken out into a sweat halfway through a very high calorie meal? You have experienced TEF.

Thermic effect of feeding, also known as dietary induced thermogenesis, is de-fined as “the amount of energy expenditure above resting metabolic rate due to the cost of processing food for use and storage.”

While exercise can actually affect the TEF, it is negligible. The main factors af-fecting the thermic effect of a meal will be total caloric load and macronutrient composition. Fats and carbohydrates will have an impact of 5-15% of the energy consumed burned through processing, with protein being at 20-35%.

Understanding TEF can have great implications on both fat loss and muscle gain-ing for individuals. As fat loss diets become more calorically restrictive, leverag-ing the TEF of protein can be of great advantage. Conversely, for someone with difficulty gaining weight, understanding that a higher protein consumption may actually be negatively affecting their caloric utilization is also very important to understand.

Caloric ExpenditureCaloric expenditure is an important part of the energy balance equation. Regard-less of whether the goal is to lose fat, build muscle, or perform on a higher level - caloric expenditure must always be accounted for.

We can break expenditure down into two categories:

• Non-Exercise Activity Thermogenesis (NEAT)

• Exercise Activity (EA) Thermogenesis (EAT)


NEATNon-exercise activity thermogenesis is the energy expended for everything we do that is not sleeping, eating, or exercising. This can include simple things like walk-ing to work, cleaning the house, mowing the lawn, and even something as small as tapping your leg or fidgeting.

NEAT is also part of the metabolic adaptation process. Chronic underfeeding will reduce NEAT and chronic overfeeding tends to increase NEAT. This is logical as when we feel deprived and underfed our desire to move is diminished. Converse-ly, we feel the need to “burn off” any excess food after a large overfeeding.

NEAT has been estimated recently to range from 10-50% of the energy balance equation.

NEAT seems to be the reason for some individuals being “naturally lean.”

EA(T)Exercise activity accounts for the energy used during purposeful activity or ex-ercise like working out, going for a run, or any other intentional calorie burning modality.

This number, when combined with NEAT, TEF, and RMR, will help yield your total daily energy expenditure.

While exercise is important, it is usually less than 30% of the energy balance equa-tion.

Different types of exercise will yield different results from a calorie burning and metabolic perspective. It is very important to understand the primary fuel source for each activity that is being performed.

Aerobic TrainingAerobic training will yield a higher number of calories burned during the activity. This is due to the steady nature of the activity with a sustained effort the entire time.

During aerobic training the body is able to use fat as fuel. It will primarily involve the use of slow twitch muscle fibers, the energy demands of which are slower and easily met by fat.

Aerobic training will ultimately lead to our bodies adapting in a manner that leaves us storing more fuel in the form of intramuscular glycogen and triglycerides.


Anaerobic TrainingAnaerobic training is fueled by anaerobic glycolysis and will typically burn less actual calories during the session than aerobic training. However, due to EPOC (excess post-exercise oxygen consumption) and other training factors, the body will continue burning for several hours (and in extreme cases, up to 2 days) after the session has concluded.

Fast twitch muscle fibers will be the main fibers used in anaerobic training - these fibers use glycolysis as the main energy pathway. Glycolysis, as you will learn in the next chapter, is fueled by carbohydrate.

It is important to note that while we are using carbohydrates during anaerobic training, we are able to burn fats in the “after window.”

11Nutrition Coaching Specialist: Level 1 Certification

It is important to understand the role of energy systems in training. While your role as a nutrition coach may never be to prescribe the energy system work to your clients, you must understand the physical demands of their training from an energy system perspective so that you are providing the proper fuel and/or recov-ery.

The energy that our body produces for exercise and living is a sequence of chem-ical reactions with the final product being the breakdown of macronutrients (protein, carbs and fats) by which energy to move is produced. There are two main energy pathways Aerobic and Anaerobic. The Aerobic utilizes the transport of oxygen while Anaerobic requires no oxygen and utilizes the creation of ATP or adenosine triphosphate and CP Creatine Phosphate.

The body is not very efficient at trapping energy. The body only traps 20% of its energy as the other 80% is released as heat. Which explains why the human body heats up so quickly when it exercises. When looking at the body’s muscle anatomy it is important to understand the mode of energy storage and energy systems that it uses for a certain type of physical activity.

ATP or adenosine triphosphate is the molecule that stores energy in the form that the body uses for muscle contractions. ATP is the energy source for all human movement. Therefore energy creation centers on rebuilding the ATP molecules after they are broken down during consumption. The body’s muscles stockpile a limited amount of ATP and during exercise our bodies require a constant source of ATP to provide the energy required for muscular contractions. Hence, pathways must exist inside our cells with the ability to create ATP quickly so we can continu-ously move and our muscle cells can create ATP, thus creating energy by any one of or in combination of the three primary energy systems(ATP-PC Pathway, Glyco-lytic Pathway and Oxidative Pathway).

ATP-PCDuring the first few seconds of exercise, regardless of the intensity, the ATP-PC system is called on directly. The energy comes from the breakdown of adenosine triphosphate (ATP) in the muscles.

Unfortunately, the ATP stores last for a mere seconds before needing assistance from the phosphocreatine (PC) or creatine phosphate stores. In combination, this energy system will provide at most 10-15 seconds of work before you shift to your glycolytic system.

Recovery of the ATP-PC system is usually 2-3 minutes in duration. This is why you

Chapter 2: Energy Systems

Chapter 2: Energy Systems12 Section 1: Science

see a lot of sprint protocols calling for 10-15 seconds of work followed by “maxi-mal recovery” in the 2-3 minute window - as they are following a 1/10-12 work to rest ratio. This allows us to truly train peak power output.

Examples of strength and power movements where the energy produced is com-ing from immediate ATP stores include: shot put, Olympic weight lifts, high jump, a golf swing, a tennis serve or any activity lasting 0-3 seconds of max out effort.

Examples of sustained power movements where the energy produced is created from immediate ATP and CP stores include sprints, fast breaks in basketball, stan-dard football plays, or any activity lasting about 0 to 10 seconds of max out effort. Although a portion of these movements and exercises also utilize the glycolytic pathway as well.

The Glycolytic PathwayOnce the ATP/CP reserves have been exhausted in the ATP/CP pathway, the body must then move onto breaking down carbohydrates to produce more ATP. It does so by either breaking down muscle glycogen or blood glucose and then convert-ing the ADP (adenosine diphosphate) back into ATP with the unwanted leftover product being lactic acid. That lactic acid by-product ultimately builds up more quickly than it can be cleared out of the muscle to the point that muscles reach what is called the anaerobic threshold or the lactic threshold. At this point, the individual must slow down or stop in order to let the body remove the lactic acid build-up. That removal process is really more of a conversion by which the body converts the lactic acid into lactate of which is used to produce more glucose.

Stored fuel or sugars are usually never completely exhausted in the glycolytic pathway. Nevertheless, the limiting factor is the accrual of the lactic acid. Just like the ATP/CP pathway, the glycolytic pathway is an anaerobic pathway not requiring oxygen to proceed. In most conditions, the glycolytic pathway ends under maxi-mal conditions around 80 seconds before the body transitions into the oxidative pathway and a lower level of exertion proceeds.

Examples of movements where the energy produced utilizing the glycolytic path-way involving the utilization of ATP, CP and lactic acid include: 400-meter dash, 100-yard swim, a 10 rep max lift; or any activity lasting about 1 – 2 minutes.

A few factors that are specific to the individual regarding how your muscles func-tion in the glycolytic pathway are:

• How does the individual tolerate the pain caused by the lactic acid?

• How fast the body can buffer out the lactic acid (a measure of how much oxy-gen you can take in per breath)? (Rich Froning has a V02 of 73)

• How long one can go before they hit their own lactic threshold?


Again, research shows that training can increase the rate at which lactic acid is cleared from the muscle as well as forcing forward the body’s anaerobic thresh-old. But then again, a person’s ability to tolerate pain will always be a subjective measure. As experience shows the body’s ability to deal with more pain comes with experience.

Examples of training in the Glycolytic PathwayA training regimen in this system is again a short one. Like something including quick intervals with a duration of 30 seconds to 2 minutes with a rest period that is twice as long as the interval work period for recovery.

• 8–10 intervals. Involving a 30 second go with a 1 minute recovery period

• 4 intervals of work lasting 90 seconds with a 3 minute recovery period

Oxidative PathwayThe final pathway that the body uses to produce ATP is the Oxidative Pathway and just as its name implies it utilizes oxygen and why it is called an aerobic process. A much larger quantity of ATP is produced in the Oxidative Pathway, yet it takes a longer time to produce that ATP. The Oxidative Pathway utilizes the Krebs Cycle and the electron transport chain and for simplicity sake we will not go into much detail about those two processes but just understand they are directly involved in the Oxidative Pathway process.

In the glycolytic pathway lactic acid is the by product, in the Oxidative Pathway, Pyruvate is the main substance that is broken down through the Krebs Cycle and the electron transport chain where the energy is created to convert the ADP back into ATP.

Unlike the ATP/CP and the glycolytic pathways the Oxidative Pathway is the only pathway in which fat can be utilized for energy. It is the breaking down of the fat that creates the co-enzymes that power the Kreb’s cycle.

When at rest a large majority of the fuel sources to create power and movement come from fat but when movement intensity increases oxidation process can-not keep up (remember it is a slower process) resulting in a larger percentage of carbohydrates being used instead of fat. A common misconception is that low intensity cardio is primarily fueled from fat. To the contrary, when movement is at the upper end of or the aerobic pathway, almost 100% of that movement is fueled by carbohydrates and not fat. Which means if carbohydrates are not available the body will then turn to breaking down its own muscle tissues to create the energy needed.

Chapter 2: Energy Systems14 Section 1: Science

Examples of training in the Oxidative PathwayUnlike the ATP/CP and Glycolytic Pathways training in the Oxidative Pathway is better suited utilizing continuous exercise compared to interval work. A training regimen in this system could include: working for 60 minutes at 70-75% of Max Heart rate or 20 minutes of tempo work at lactate threshold levels or around 80 to 85% of Max Heart Rate.


Understanding hormones and hormonal regulation is an integral part of nutritional prescription.

As exercise modalities have increased in intensity over the years, we have seen more and more hormonal dysregulation. As a nutrition coach, you should feel comfortable discussing this topic, but never prescribing based on this topic. As you will learn later in the application portion of this course, understanding your scope of practice is critical when it comes to hormonal discussions.

SEX HORMONESSex hormones are simply defined as: a steroid hormone (such as testosterone or estrogen) that is produced especially by the ovaries, testes, or adrenal cortex and affects the growth or function of the reproductive organs or the development of secondary sex characteristics.

TESTOSTERONETestosterone is a hormone found in humans, as well as in other animals on the planet Earth. The testicles primarily make testosterone in men and women’s ovaries make testosterone, though in much smaller amounts. Testosterone pro-duction normally starts to increase significantly during puberty, and begins to dip after age 30 or so.

Testosterone is most often associated with sex drive, and plays a vital role in sperm production in men. However, it also affects both men’s and women’s bone mineral density, muscle mass, the way men store fat in the body, and even red blood cell production. A man’s testosterone levels can also affect his mood and a woman’s testosterone levels can affect the quality of her sleep.

While testosterone production naturally tapers off as we age, other factors can cause hormone levels to drop: chronic diseases, endocrine system disruptors and stress are three of the biggest culprits.

Chapter 3: Hormones

Chapter 3: Hormones16 Section 1: Science

How Exercise Affects TestosteroneYour testosterone levels vary throughout the day. Levels are typically highest in the morning and lowest in the afternoon. Although, a person’s testosterone levels also get a boost during and directly after exercise.

Doctors and fitness professionals still have a lot to learn about exercise and its effects on testosterone, but several factors besides your workout can affect when and how much testosterone the body produces and they are: your weight, age, fitness level, and the timing of your workout.

Research has found that strength-training and high intensity style workouts may have the biggest positive effect on testosterone levels.

By utilizing the following strategies when exercising, a person can be sure they are receiving the largest boost in testosterone from your strength training workouts.

• Use shorter rest intervals between sets during your workout.

• Lift heavier weights rather than doing many reps of lighter weights.

• Use compound exercises that recruit more muscles in the body. An example would be a multi-muscle recruitment movement such as a barbell squat. Such movements positively affect the production of testosterone more than a single muscle movement, such as biceps curls.

Now on the other hand, aerobics or prolonged moderate exercises have not been shown to increase testosterone levels and have even been shown to negatively affect them.

Why Are We Seeing Such Low Testosterone LevelsTestosterone levels in men across America has been seriously declining for the past 20 years. According to a recent study published in the Journal of Clinical En-docrinology and Metabolism.

So why are men’s Testosterone levels declining at such an alarming rate?

Most believe that having a low testosterone level is almost entirely age related, as well as the amount of muscle mass that you have. Unfortunately, this could not be farther from the truth as that is a normal misunderstanding of how the body works.

Now testosterone does like muscle and does generally decrease as we age, but like everything else in the human body, it is more dependent on the communica-tions and exchanges with the body’s other hormones and even more importantly, what is going on in the environment. As the environment plays a huge role when it


comes to the body’s ability to produce testosterone.

You see, your Testosterone levels and how you use the Testosterone in your body are affected by the following factors:

• Your diet

• Your muscle mass

• Your activity and exercise

• Chronic stress (which includes irregular sleep or lack of sleep and skipping meals!)

• Toxic chemicals in and around you

All factors above are contributing to the decline in testosterone in the common day man. Until we proactively choose to remove and improve the factors above the situation is most likely going to get worse.

How Can we Maximize our Testosterone Levels?1. Maintain a Healthy weight

As your waist line goes up, your testosterone levels come down. Ideal body fat levels for maximizing testosterone production are 10-20% for males and 18-28% for females.

2. Exercise Regularly

As previously stated, when you increase the strength of your muscles, you will also increase testosterone levels. However, as with anything, there is absolutely a point of diminishing returns that must be monitored (especially in the mixed modal setting.)

3. Eat more fat

While avoiding poorly raised animal fats in your diet can get you very lean, it can also cause a down regulation of sex hormones like testosterone. With the knowl-edge that cholesterol is the beginning building block of a process that helps pro-duce testosterone, research continues to prove that higher fat consumption can increase our hormonal levels.

4. Reduce or Eliminate Alcohol consumption

While we recognize the social aspect of drinking, we also have to be real about the effects on the body. A recent study showed that even moderate alcohol consump-tion (1-2 drinks daily for 3 weeks) can decrease testosterone as much as 7%.


5. Reduce Stress

Stressors in life cause us to live in our sympathetic nervous system, or our “fight or flight” system. This causes an increase in cortisol which allows us to handle the stress, but long term stress will result in the inability to make testosterone or use less of it within tissues. Remember that “stress” comes in many forms - and it is not always just emotional stress. It can be physical (overtraining) or chemical (endocrine system disruptors).

ESTROGENEstrogens are hormones that are important for sexual and reproductive devel-opment, mainly in women (also known as female sex hormones). The term “es-trogen” encompasses all of the chemically comparable hormones in this group, including estrone, estradiol and estriol.

In women, estrogen is produced primarily in the ovaries. A woman’s ovaries are small cherry-sized glands that are found by the uterus and are an integral segment of the endocrine system. Estrogen is also generated by fat cells and the adrenal gland in both females and males. During puberty, estrogen is the main driving factor in the development of the female secondary sex features, such as breasts, wider hips, pubic hair and armpit hair.

Testosterone/Estrogen Ratio Testosterone is for men, and estrogen is for women, right? On the contrary, it may come as a surprise to many, that men do not have the market cornered when it comes to testosterone as well as women when it comes to estrogen.

When it comes to being healthy and having a properly balanced hormonal profile, both males and females should have the proper ratio of both male and female sex hormones. As when our hormones are disharmonious, our whole body malfunc-tions, both emotionally, mentally and physically. In addition, since our hormones are so equally dependent on one another there are countless opportunities for possible imbalances including: estrogen dominance, estrogen deficiency, low testosterone/high cortisol and fluctuating hormones just to name a few.

Now there are quite a few other hormones profiles that contribute to internal symphony we call life. However in both males and females the testosterone and estrogen tends to take center stage, and their balance is crucial to a person’s ener-gy levels and vitality.

Numerous negative health conditions are more likely to occur in both men and women as a result of testosterone and estrogen levels becoming too high or too


low. Now Testosterone and estrogen are interconnected in the body. When look-ing at their chemical structure reveals only slight differences. Yet, the variations of the influences of these two hormones on the body are considerable.

Now what is considered a healthy reference range regarding a proper testosterone and estrogen level for both men and women will always vary as no one person is the same and reference ranges always change based on the health of the popula-tion. However, it is important to understand what a healthy reference range should be and what the symptoms could look like when it comes to having an improperly balanced testosterone to estrogen ratio.

The published reference ranges for both men and women are below to use as a guide.


Common symptoms of low estrogen in women include: an increase in urinary tract infections (UTIs) due to a thinning of the urethra, irregular or absent periods, mood swings, hot flashes, breast tenderness, headaches or accentuation of pre-existing migraines, depression, trouble concentrating and fatigue.

Common symptoms of low estrogen in men include: fatigue, oversleeping, sleep-ing too often, erectile dysfunction, sexual dysfunction, water retention, bone loss, fat accumulation, anxiety, depression and irritability.

Common symptoms of high estrogen in men include: sexual dysfunction (low libi-do, decreased morning erections, decreased erectile function), formation of breast tissue, lower urinary tract symptoms associated with benign prostatic hyperplasia (BPH), increased abdominal fat (can also be a symptom of low estrogen), feeling tired, loss of muscle mass, emotional disturbances, especially depression and lastly type 2 diabetes.

Common symptoms of high estrogen in women include: mood swings, anxiety, depression, insomnia, bloating, weight gain, hair loss, fatigue, irregular menstrual cycles, decreased sex drive and breast tenderness.

How Exercise Affects EstrogenThrough multiple studies, exercise has been proven to have an impact on estro-gen levels in women but the duration and intensity level of the exercise will have a different impact from person to person. Mostly, it is reliant on the individual’s fitness level, age, their exercise routine as all of the following could or could not affect their estrogen levels.

A female’s body fat level in conjunction with exercise can have an even larger im-pact on their estrogen levels. As women with extremely low body fat levels could definitely have difficulties producing adequate amounts of estrogen. Women in these types of situations often experience interruptions in their menstrual cycles, known as amenorrhea. They may also develop osteoporosis – the thinning of their bones and fractures as well as other situations that are associated with older women following menopause.

Regular workouts for the non-athlete are less likely to have a negative impact on estrogen production and can even help improve estrogen levels. Now if a female is overweight, they may be producing too much estrogen and a regimented exercise routine may help balance out their estrogen levels.

According to a 2002 study by the National Cancer Institute, regular exercise can cause a significant decrease in estrogen levels, particularly in postmenopausal women. A 2011 study published in the “Journal of Applied Physiology” demon-strated the benefits of cardiovascular exercise. This study found that premeno-pausal women who did cardiovascular exercise for 300 minutes a week showed


significant reductions in their estrogen levels, suggesting that cardio exercises are most effective at reducing estrogen levels.

How Aging Affects EstrogenAs we age, changes naturally occur in the way our body systems control our hor-mones. Some of these target tissues become less sensitive to their regulating hor-mone. The amount of hormones the body produces can also change with blood levels of other hormones increasing, while others decrease, and some remain unaffected. Hormones also break down (metabolize) more slowly and estrogen is no exception to this rule. For example, an endocrine tissue may produce less of its hormone than it did at a younger age, or it may produce the same amount at a slower rate.

Estrogen is just one of the many hormones that impact the speed at which we age. Decreases in estrogen in women primarily affect bone loss, depression, memory, brain processing speed and sex drive.

When it comes to health and longevity, the maintenance of sufficient hormone levels throughout the body plays a huge part in our ability to maintain all other optimum hormone levels, as well as produce the vital nutrients and perform many of the body’s functions that are required for long-term physical and mental health.

While diminished estrogen production may seem inevitable with the looming menopause, the ability to keep all of our hormones balanced in both women and men will only contribute to maintaining a zest for life and reducing the occurrence of many possible negative medical conditions.

Balancing EstrogenHormonal issues are many times the root of all of our problems – especially if any of the symptoms from above feel familiar. As we have stated, estrogen is a key player of the female hormonal system and can causes serious health issues in both females and males if not properly balanced with testosterone. Now to keep estrogen from building up in the body the following lifestyle tips will aid the body in properly balancing and getting rid of any unused estrogen effectively:

Improve Your Diet

Make sure to focus on food quality and get plenty of vegetables. Mainly the cru-ciferous types as these powerhouse veggies contain indole-3-carbinol, which detoxifies the effects of estrogen. This compound is found in broccoli, cauliflower,


cabbage, kale, arugula and Brussels sprouts. For the same reason, focus on high quality and clean protein sources like; grass-fed meats, Pacific salmon, organ-ic chicken and pastured eggs. You should avoid protein sources that shift the amount of estrogen metabolites against you, like proteins found in soy products. It is also optimal that you decrease your intake of sweets, refined flours, and processed foods. Sweets and refined flours can increase the amount of insulin in your body and insulin can increase the activity of aromatase (the conversion of testosterone to estrogen.) Also, processed or packaged foods are usually made with cheap oils (corn, soybean, safflower) and these oils are high in omega-6 fatty acids which also promote inflammation as well as aromatase activity.

Proper Supplementation

Given that elevated estrogen is such a health problem in both men and women, undoubtedly the supplement industry has stepped in and done its fair share of research towards creating products that help balance it. Below are some of the vitamins, nutrients, or compounds that seem to have a powerful impact in balanc-ing and maintaining a normal estrogen level:

• Boron - has been shown to decreases free estrogen levels in both men and women.

• Curcumin, Green Tea, Resveratrol - can reduce the effects of aromatase activity in men.

• Zinc - can reduce the activity of estrogen receptor.

• Soluble and Insoluble fiber - Aids in the removal of estrogen through proper bowel movements. If the body does not have frequent bowel movements, es-trogen can get recycled back into the body. High quality fiber is found in plant foods: vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.

• Daily Probiotic - the enzyme called beta-glucuronidase that is made from bad bacteria in your gut increases estrogen recycling. An effective way to stop this enzyme form being produced is to make sure your GI tract is filled with good bacteria such as lactobacillus and/or bifidobacteria. However, most probiotics do not contain high enough levels to be effective. Look for probiotic supple-ments with at least 10-15 billion, colony-forming units (CFU’s).

• Daily omega-3 supplement such as fish oil - The body’s escalation in pro-duction of the enzyme aromatase can be increased by low-grade inflamma-tion from things such as stress, illness, obesity, and pollution. Aromatase is used in the creation of estrogen. Therefore, when this enzyme is around in larger quantities even more estrogen may be created than the body needs or can use safely. It is important that your Omega-3 supplement contain both DHA and EPA. 3000 mg per day is a good starting point.


Decrease Stress Levels

Increased levels of stress lead to inflammation of which can increases the activity of the aromatase enzyme. Getting more sleep, regular exercise and deep breathing and or meditation techniques can serve as excellent stress relievers. Managing your time effectively can also make a huge reduction in your stress levels. Take time for yourself and do not overstep or overbook yourself as once you begin to properly take care of yourself, usually everything else falls into place.

Maintain a Healthy Weight

Fat tissue creates estrogen in the body. When you have more fat mass you will have more estrogen circulating in your body. Excessive body fat levels (greater than 28 percent in women and 20 percent in men) is also a main contributor to a condition called “estrogen dominance,” in women and plays a large role when it comes to the aromatization of testosterone to estrogen in men.

CORTISOLCortisol is one of the steroid hormones and is primarily made in the adrenal glands. It is often referred to as the body’s “stress hormone” because of its connec-tion to the body’s stress response. However, cortisol does many other things in the body than just help the body cope with stress.

What does Cortisol do?Because almost all of the body’s cells have cortisol receptors, cortisol can affect numerous different functions in the body. It helps control blood sugar levels, regu-late metabolism, reduce inflammation and aid with memory invention. It also has a huge regulatory effect on salt and water balance as well as helping control blood pressure.

Cortisol and adrenal fatigue are definitely buzzwords these day. Honestly most just think that Cortisol is a bad guy or a bad hormone which is really the farthest from the truth. As you can see below cortisol is actually a vital hormone too our health and without it we would be helpless.

Besides helping the body cope with stress another vital job that Cortisol performs is aiding the body in reducing inflammation. I am sure you have heard of cor-tisone shots right? Well that’s a synthetic version of cortisol, cortisone/cortisol. The third most important job that cortisol is responsible for is helping the body in controlling its blood sugar levels. Cortisol helps break down protein into glucose


(think fuel for the brain and muscles.) through Gluconeogenesis. Just like we have discussed regarding testosterone and estrogens and just about all the other hor-mones for that matter, it is advantageous to have the body’s cortisol in a healthy range (ie not too high and not too low rather right in the middle).

Adrenals ExplainedOur pituitary gland determines how much Cortisol the adrenals should release in order to help us deal with today’s fast-paced world, as many of us are over-stressed, over-worked and under-rested.

It is in this state of prolonged pressure that causes cortisol to be created in large amounts or too little of amounts. It is either the overproduction or underproduc-tion of Cortisol that can contribute to a multitude of problems such as: insomnia, excess belly fat, anxiety, and extreme fatigue.

Now Cortisol is not produced solely in response to stress; chronic stress just puts the body into overdrive. Normal levels of Cortisol production are critical for maintaining steady energy throughout the day while its creation and distribution orchestrates the performance of many other hormones, like estrogen, testoster-one, and thyroid.

Optimally performing cortisol follows a pattern called the “cortisol curve.” where cortisol is high in the morning and tapers off through the day and evening. Howev-er, when the body and mind is chronically overstressed the body releases cortisol at all hours of the day. This results in a cortisol curve that turns into an inverted roller coaster and it is that excessive cortisol production which can lead to a super heightened response to stress and eventually adrenal burnout.

The Cortisol CurveIn an ideal world, cortisol is highest in the morning, first waking us up and then helping us stay focused during the day. It then begins to taper off through the afternoon and ideally the body produces the smallest amount in the evening. However, if your energy levels start to slow down during the day when attempting to complete regular activities then that could be a warning sign that your normal cortisol curve or pattern is upset. A four point saliva test can confirm if this is the problem or not.

Below are some of the most common patterns that a malfunctioning cortisol level tends to follow. Keep in mind they can all overlap, but most often they tend to occur in a progression.

As we stated above, a healthy cortisol curve should begin with cortisol levels high-


est in the morning, but not hours before dawn. Cortisol levels are normally lowest around 3 a.m. and then begin to rise, peaking around 8 a.m. If you routinely wake up hours before dawn in a state of anxiety, your cortisol could be overachieving and spiking too early.

Cortisol levels can spike throughout the day in response to: stressors at work, deadlines, environmental pollution, not getting enough sleep the night before, too much coffee, a lack of carbs in the diet, or an obsessive personality. If cortisol levels continue to remain elevated you might feel wired and super alert, but your adrenals may be becoming exhausted and will ultimately burnout.

Cortisol/DHEA RatioAs stated earlier, one of Cortisol’s primary functions is to help regulate blood sugar. It does so by breaking down protein into glucose, through the process of gluconeogenesis in the liver. This type of process is what we call a catabolic reaction (think cannibals eating flesh). Now on the flip-side, DHEA is the body’s anabolic hormone (think muscle building) and it helps build the body’s tissues up. DHEA is the precursor to testosterone and estrogen. Now as you know by now both cortisol and DHEA do other things but that is a simple explanation. On the other hand, another easy way to think of these two hormones working together or against each other is like the Yin Yang balance symbol. The yin is cortisol and DHEA is the yang. One builds up and one breaks down. An ideal cortisol to DHEA ratio is around 5 or 6 to 1.

Balancing CortisolBalancing your cortisol levels is rarely a quick process. In most cases this will take from 3-12 months, if not longer.

However, continuing to live a life where you have no energy, are moody, and can’t recover from the training you enjoy so much is no way to live.


Remember that as a coach, we need to prioritize the health of our clients. Allow-ing them to dig a deeper hole of cortisol dysregulation will never be acceptable.

Below are a few strategies that, when implemented, will help re-balance cortisol.

#1 - Sleep

Getting a good night sleep is vital to restoring a healthy cortisol curve, probably the most important thing you can do towards healing the adrenals.

Even going from eight hours of sleep to six hours will cause big disruptions in cor-tisol patterns in two weeks or less. So even if you are not sleepy, or it is your only time to really catch up on emails and your weekly TV shows, go to bed anyway!

Melatonin (the hormone that regulates sleep and wake cycles) also works in tan-dem with Cortisol just like DHEA. Normally, when cortisol drops, melatonin then takes over and makes you sleepy and ready for bed. When you are asleep, the low production of cortisol allows your cells to repair and heal. Growth hormone is produced in its largest amount when we first fall into REM sleep. However, if cor-tisol levels stay elevated throughout the night, the body cannot make those vital repairs and you can wake up feeling fatigued and groggy.

Now when your cortisol curve is properly regulated, the body will have the energy it needs to make it through the day and get the rest it deserves.

#2 - Adaptogens

For thousands of years, we have survived without the use or pharmaceuticals. Traditional and holistic Practitioners and Eastern Chinese Medicine have used adaptogenic herbs such as ginseng, rhodiola, ashwagandha, eleuthero, licorice root, holy basil and many others to help the body cope with the complications of high stress levels. All of the adaptogens listed above have some well-researched data behind them no matter what type of adrenal complications that the body and mind are dealing with and unlike pharmaceuticals, they have very few (if any) side effects.

Adaptogens help the body’s hormone levels adapt. Therefore, if your cortisol levels are high, they help bring them down. If your Cortisol levels are low then they will help raise your levels up. They cannot only help reduce stress levels, but can help restore a person’s cortisol levels back to a healthier curve.


#3 - Relaxation

The body does recognize if stress is mental or physical. Its job is to defend itself when it feels threatened and will crank up the cortisol production each time that it feels stirred up and endangered (at least until the adrenals cannot go on anymore and break down from exhaustion). But when you can calm the body and show it how to relax the sympathetic nervous system recovers a sense of control, reducing the production of cortisol and producing more feel good hormones like endor-phins.

However you define relaxation be it The Emotional Freedom Technique, praying, pilates, yoga, exercise, walking on the beach, or catching up with friends. The goal is to find something that calms the mind and is easy to do (something that makes you feel relaxed and centered).

A 2011 study from the University of California, San Francisco, found that over-weight and obese women lost fat on their midsections after participating in a mindfulness program for four months. A result that is easy to see because midsec-tion fat has four times as many the cortisol receptors as fat cells located anywhere else in the body.

Relaxation exercises can be advantageous at any time of day and all it takes is a few minutes to ground you and bring those stress levels back to zero. Practicing any type of relaxation technique can be especially helpful at night time before bed to help support a great night’s sleep.

#4 - Exercise and Cortisol

Intensive exercise is recognized by the body as a form of stress and stimulates the release of cortisol. However, for the healthy and not the metabolically adapted the higher your fitness level improves the better the body can cope with physical stress. So as the body experiences more emotional or psychological stresses it means that a lower amount of cortisol gets released in all situations, including exercise.

However, research does clearly show that the time of day that you exercise and the intensity of exercise can have a negative impact on the level of cortisol pro-duced. So the old adage of one more rep or more and more exercise may not be better. Even basic training for durations longer than an hour at low intensities will burn through the body’s glycogen stores and signal a cortisol release. Numerous studies confirm that long-term cortisol exposure was significantly higher in endur-ance athletes.

HITT training, sprints or short break weight training sessions can cause a dramatic increase in blood cortisol levels. This type of training can be even more damaging to the person with high or low cortisol levels if they exercise when starved or nutri-


tionally depleted and can be again worsened by working out in the early morning when the body’s cortisol levels are naturally at their highest.

So How Can You Fix This?

• Just don’t overdo it. Take regular breaks and don’t push yourself too hard. Now too hard is very subjective but only you know what is an 80% effort and a 100% effort. Listen to your body and if you feel run down just take a break.

• Remove intense exercise sessions if need be or if you cannot then do them later in the day, when cortisol levels are lower.

• Fuel your body properly and get in carbohydrates and protein after exercise to decrease the cortisol response and help the body recover.

#5 - Stimulants

Stimulants may produce several different effects, depending on the quantity that a person consumes on a daily basis. For those who are used to consuming high levels of stimulants such as energy drinks, multiple cups of coffee, pre-workouts, and fat burners they may find that they become jittery and have trouble sleeping. Caffeine can negatively affect more than the levels of cortisol as it can also have a negative impact on the hormones adrenaline, adenosine, and dopamine. Most stimulants, especially caffeine, provides an increase adrenaline but at the same time restrains the hormone adenosine from calming you down. After about 8 hours or so, when the stimulants effects wear off you can feel crashed and tired

A life without stimulants (including caffeine) will definitely decrease the levels of cortisol in your body and contribute to a healthier lifestyle. It is obvious that higher prolonged levels of cortisol are not great for the mind and body, so by removing stimulants when possible will only help your body heal and begin to regulate its cortisol curve. However, if you are someone that needs caffeine to survive and are not in a state of adrenal dysfunction, just consume caffeine in moderation. Try to get it in before 9AM and never after 2PM if you are someone that does not regularly get a restful night’s sleep.

#6 - Carb Intake

Low carb diets can support a healthy weight loss plan, but it is not really ideal for those fighting low or high cortisol levels.

Higher-carb meals help drop cortisol levels in the body, and lower-carb meals allow the cortisol to stay active and at higher levels in the body. This occurs due to the fact that carbohydrates produce a rise in blood sugar, resulting in an in-crease in insulin production. Insulin is a storage hormone that either directs blood


sugar into the muscle cells or the fat cells. The production of insulin will result in a decrease cortisol production. So think - as the body’s blood sugar level rises its cortisol production get shoved down.

Take this study as an example: a clinical trial in 2014, subjects with cortisol dysreg-ulation were able to correct and rebalance their curves by consuming breakfasts that were low in carbs, consuming a moderate amount of healthy carbs midday, and a higher amount of healthy carbs in the evening. Healthy carbs being more low glycemic fruits and vegetables and not cookies and pasta.

When a person’s carb consumption is too low, the body raises its own cortisol levels because its muscle tissues are being broken down. The body does so with the intention of getting the glucose out of them so the body can regulate its blood sugar levels (which then elevate the cortisol production even more). This results in having elevated cortisol levels in the evening (the last thing you want when you should be getting ready for bed).

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