CPAPtalk.com

I think we pretty much know that one of the causes of most of our previous weight gain (unexplained) is Sleep Apnea. The lack of sleep causes a rise in Cortisol levels, causing us to gain weight.

Many have posted that they have lost weight after beginning xPAP treatment because their Cortisol levels are returning to normal.

Question: Has anyone GAINED weight after starting xPAP therapy? Without any change in diet or anything else?

I ask, because since starting 3 months ago, I have gained 10 pounds. I reported this to my RT last time I saw him, and he was totally surprised. ANd I can't get it off!

I'll be seeing my specialist's PA on the 22nd, but was wondering if anyone else has had this problem.

Indeed, I have read of very few patients who have gained weight as soon as they went on CPAP, Janelle. I don't recall ever hearing back from those rare posters as to whether their doctors ever discovered what was going wrong.

Perhaps the normalization of sleep accounts for a "shock" of sorts to the endocrine system in some patients---thereby causing atypical cortisol production. Perhaps you are still experiencing a fair number of cortical arousals or sleep disturbances despite or because of CPAP. How well do you think you sleep with CPAP and your interface? Perhaps there is yet another entirely different physiological issue just now beginning to manifest that is unrelated to apnea or CPAP.

Please let us know what your doctor says.

A rise in cortisol could be caused by physical or mental stress. After 47 minutes of exercise your body releases cortisol due to physical stress. Thats why it is important for bodybuilders to complete their workout in under 45 minutes and eat .

Cortisol


However, there is another hormone closely associated with bodybuilding. This hormone is cortisol, a steroid hormone, and is probably the most underrated of the four bodybuilding hormones overviewed in this article. Cortisol is termed catabolic as it has the opposite effect to testosterone, insulin and growth hormone in that it breaks down tissue.

In fact cortisol, which is released by the adrenal glands under conditions of high mental and physical stress and high temperature, is the body’s primary catabolic hormone. The three main functions of cortisol are:

The reduction of protein synthesis.

The facilitation of protein to glucose.

The halting of tissue growth.
It is therefore essential that cortisol release is controlled if one is to facilitate muscle growth. As well as being released under conditions of stress and high temperature cortisol is also released first thing in the morning. Morning aerobics have been thought to be effective for this very reason.

However this is misguided thinking because exercising on an empty stomach first thing in the morning has been shown to actually intensify cortisol’s effects thus resulting in further muscle loss, and consequently metabolic resistance to body fat loss.

There is not a lot a bodybuilder can do in terms of completely restricting cortisol release as, although cortisol can be problematic for bodybuilders, it is an important hormone nevertheless. The vital functions that cortisol govern are the regulation of inflammatory responses in the body and the balancing of blood sugar in times of stress.

It is excess cortisol that is the problem for bodybuilders not cortisol per se. The dangers of excess cortisol are:


Reduced growth hormone, and testosterone output.

Osteoporosis.

Reduced muscle and increased abdominal fat.

Impaired memory and learning.

Reduced glucose utilization.

Impaired immunity.

Controlling Cortisol Release


Although cortisol release cannot be prevented, it can, and should, be controlled. Controlling the release of cortisol can be achieved by employing the following methods:


Exercise (aerobically and with weights): This may seem like a paradox but correct exercise, although it increases stress, will negate the effects of cortisol in the long term. The key is to not overtrain and to do just enough to adequately stimulate the particular system being training (muscular or aerobic). Aerobic sessions should be kept at between 30 and 45 minutes and weight sessions should be no longer than 45 minutes.
The endorphin release from these two types of exercise should offset any release in cortisol. Exercise will, during and straight afterward, place the body in a catabolic state but provided the sessions are not to long and nutritional needs are met a relaxed state will ultimately be achieved, and cortisol release will be controlled. Weight training also increases growth hormone which offsets cortisone release.

Nutrition: Nutrition is important at all times of the day for bodybuilders. To control cortisol release eating first thing in the morning and directly after a workout are optimum times. This is because in these most stressful times insulin does not have the nullifying effect it normally has on cortisol and diet must facilitate an insulin release directly. Both carbohydrates and protein are important at these times.

Stress management: Given that cortisol is released in response to stressful life events, whether they be of a physical or psychological nature, it is important to try to control these events. For example, it would be wise to try to relax whenever possible and to try not to overreact to trivial things like losing ones shoes etc. Every time this happens cortisol is released and gains are compromised. Think of what we could achieve if stressful events were relatively few.

Supplement with glutamine: In addition to vitamin C, glutamine may help to reduce cortisol by supplying cortisol with blood glutamine. Cortisol will not have to destroy muscle to obtain it.

Sleep: Cortisol is at its lowest and growth hormone is at its highest during slow wave sleep (deepest stage of sleep). Ensure that this stage of sleep is attained every night.

Limiting caffeine intake: As little as 2-3 cups of coffee per day can elevate cortisol levels due to the stimulating effect of caffeine.

Increase vitamin C intake: Research has shown that patients receiving 3 grams of vitamin C per day experience lower cortisol levels (Peters, Anderson & Theron, 2001).

As one trains and diets according to the dictates of tried and tested bodybuilding strategies it is well worth noting the implications of cortisol release. Its effect on the body can be deleterious if not controlled effectively and the bodybuilder should strive to employ the methods outlined in this article if success is desired.

References


Peters EM, Anderson R. Theron AJ. Attenuation of increase in circulating cortisol and enhancement of the acute phase protein response in vitamin C-supplemented ultramarathoners. Int. J Sports Med 2001 Feb;22(2):120-6.
David Robson

http://www.bodybuilding.com/fun/drobson.htm

I copied the article for fear of being accused by some of not providing references to my claims.

Oh , buy the way, I'm no expert either.

Cheers,

Chris

Well, I guess you could say I've been under stress. I judge about every two weeks, sometimes for one day, and others for two days, necessitating an airplane flight each way. I enjoy flying, but even thought I can breeze through a terminal with the best of them, there is still stress.

I sleep about 5-7 hours a night average. I do feel that APAP has helped a lot. I no longer feel a maddening urge to take a nap right after lunch for example. Not only a week or so ago, I simply couldn't stay awake. But I was very refreshed for the rest of the day and into late night even on only an hour's sleep.

I've been on the South Beach diet for over a year and lost 20 pounds on it. I still maintain that diet, with lots of protein, few carbohydrates and low sugar. The biggest meal is often at lunch, and we eat usually very lightly for supper.

I think I'll try the Vitamin C and Glutamine supplementation. I think the doctor put my husband on Gluatimine for some reason and he says he is losing weight again. Mine is still sitting right where it was a month ago.