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Mind Your Noodles Podcast – Episode 46
Cortisol – Damaging Effects
Cortisol and the Damage
Sleep Needed to Mitigate Cortisol’s Effects
Growth Hormone and Cortisol
How to Relieve the Cortisol in Your Body
Foods to Eat
Eliminate Fight or Flight in Your Organization
Tripp: [00:00:06] Take care of the brains that take care of you with the Mind Your Noodles podcast, where we keep you up to date on the latest neuroscience research and practices to keep your brain healthy and strategies to help your organization be brain friendly.
Tripp: [00:00:27] Hi, this is Tripp Babbitt with the Mind Your Noodles podcast. And last week we discussed cortisol and the effect that it can have on both customers and employees.
Tripp: [00:00:43] This is something that I really started do some research on is the impact of cortisol, which is basically the fight or flight. So in this forty sixth episode, I want to talk a little bit a bit more about cortisol bleed into a little bit more on the customer and the employees, but more the individual impact. And I think once you understand how cortisol works and how it impacts a lot of things in your life, you’ll want to be on the road to eliminating it as much as possible from your organization. So, again, cortisol is the fight or flight type of mentality that we have. So as I spoke last week, if you have customers or employees where you’re putting them in bad situations, the amount of cortisol in the system increases. And so the symptoms are of cortisol, fatigue, inflammation, blood sugar. It affects high blood pressure, high cholesterol and belly fat.
Tripp: [00:02:09] And the interesting thing that I learned this week about cortisol is you can have and run a high amount of cortisol for a long period of time and eventual eventually it can affect your immune system and actually you wind up with low cortisol because they have these things called receptors. And I’ll put some links out to some videos that you can watch that get burned out and they just can’t produce the cortisol anymore. And this is a much worse situation when you get a lower, low cortisone. And actually the auto immune disease. One of them is Addison’s disease. So if you’re living under a lot of stress on a daily basis, you have to find it, find ways. And organizations need to find ways to mitigate this because it is so detrimental to a number of things. And one of those things is sleep.
Tripp: [00:03:18] If we have we have this cycle when we sleep of high and low cortisol. And one of the recommendations that I found is if you go to bed at 10:45 to 11:00, that’s kind of the optimal time. And I’ve heard I’ve read different things, too, sometimes 10, 10 o’clock or 9 o’clock, even as being optimal times. But I’m finding more research on this 10, 45 to 11 o’clock and then about 2:30 in the morning or so. You should be hitting low cortisol levels in your sleep because you’ve entered your rents, REM sleep and things of that sort. So the. This idea to me of cortisol being so overwhelming that it actually creates low cortisol is very interesting to me. The effect that it has on sleep, if you have high amounts of cortisol, even when it’s going through these cycles that I just talked about of high and low cortisol in your system, if it’s elevated. This is what wakes you up in the middle of the night because the amount of stress that your brain is is having to deal with. So what are some of things that maybe mitigate this on an individual level, things that that you can do in order to control it? Well, a lot of the doctors that I have and I’m not a doctor, by the way, are but a lot of the online information that I found is that other than exercise, long walks have a tendency to help relieve the stress and help turn off the cortisol in your system.
Tripp: [00:05:14] And when you just kind of a little background story, we have a growth hormone, I don’t know if any of you seen the advertisments on TV about growth hormone and how you’re going to get it back, but growth hormone increases over time. And then it starts in your 20s or so. It starts to go down and it actually levels off at about the age of 50. And the growth hormone is a counter to cortisol. So maybe you see your kids and their stress free. Oh, that’s why they’ve got the growth hormone in them. And, you know, if you increase your sleep, then you’re going to increase your growth hormone. And you know, there’s this a man getting the amount of sleep that you need and finding ways to get the sleep that your body needs to stimulate.
Tripp: [00:06:16] The growth hormone should be an objective for just about everybody on an individual level. There’s also something called IGF, which is something that comes out of your liver and it comes from having actually less meal.
Tripp: [00:06:35] So I’ve been kind of on a diet, so to speak, I wouldn’t eben call it a diet. It’s more fasting. I’m fasting between the hours of 9 o’clock at night and noon the next day. And the less meals that you’re eating your body having to deal with has been shown to help with the amount of cortisol that you have in your system. Another thing that helps is sun. And this is the vitamin D. If you’re getting 15 minutes of sunlight, all you people in Florida or sunny places or places that are mostly sunny, getting fifteen minutes of sun a day helps relieve the amount of cortisol that you have in your system. And if you can’t get that, then eating foods or and I’m more on the food side from what I’m reading as opposed to supplements. But getting vitamin D into your system, other things that help relieve it that I am reading about are acupressure types of things. And I actually put a link out to some things on acupressure to help lead it. Another thing is eliminating less stressful people in your life. So this goes back to the organization again. Are you creating a stressed out organization where people are going to get burned out and burnout really is getting to this level where the stress is so high that, you know, you you have to take time off because otherwise you’re you’re damaging your health, your brain, your body, your sleep, all of those things.
Tripp: [00:08:21] And as far as food foods go, apigenin is found in things like celery and parsley and camomile tea and grapefruit eating. These types of things will help with the amount of cortisol that you have in your system. So the difficulty and here’s a little bit more science on this is that. Once you get your cortisol, so let’s let’s give kind of the the biology behind this and how it works. But on top of your kidney are the adrenal glands. And you have you have these two primary adrenal glands that sit on top of your kidney and these adrenal glands are wrapped with cortisol. And once they’re turned on, they really only have an on switch. And the interesting thing about this is the amount of stress that you have in your body is cumulative. So in other words, people will go through and they’ll have a very stressful time. And I’ll think, OK, after after that stress is over, I’ll be fine. But it doesn’t work that way as far as your body goes.
Tripp: [00:09:39] The stress continues to build in your system. And because it’s cumulative, it can really do damaging things that we talked about earlier, which are getting to the point of lower cortisol because we ruin the receptors around the adrenal glands and the and the cortisol. And when should you start to turn those off? All these things around, inflammation, fatigue, high blood pressure, high cholesterol, belly fat, just compound themselves, it becomes even worse. So one of the things I started asking myself once I looked at this is how else might we measure this? And many of the doctors are suggesting that that you get a test called heart rate variability. Now, I think it would be interesting. I don’t know some of these things like Web m._d. I used to know a couple of people that were involved in doing tests of employees if they they measured the heart rate variability. But it’s certainly something that you might want to look at as far as employees to measure the stress level of employees. And then in in larger organizations or if your organization isn’t doing anything about it, then maybe your individual physician that this is something that you might want to have looked at.
Tripp: [00:11:17] But I got to tell you, I.In building a brain friendly organization and looking at the effects of cortisol and the negative effects of creating these fight or flight types of situations where they’re internal to your organization or whether they’re things that you do to customers when they’re calling in and you’re raising their cortisol, a lot of levels.
Tripp: [00:11:46] These are things that it’s fight or flight. It really is. And, you know, you don’t want to be the the fight or flight company in dealing with individuals, individual customers on a daily basis because they will fight it. I mean, there’s more ways to fight today with social media and, you know, outlets for complaint. And, you know, there is something to be said for when you call in to a contact center that people are friendly. But it’s got to be something more than just being friendly and smiling on the phone, because we’ve all gotten we all have talked to people on the phone that are very friendly. And, you know, after the phone calls over, you didn’t get accomplish what you needed to be accomplished. And they’re asking, well, how was the rap? Well, this is not the representative. That’s the issue here. It’s the system that they’re working in. And if I as a customer are not getting the answers that I need, then I’m going to. Not be very happy. And sometimes that comes out that, oh, well, it must have been the individual that they talked to. Oh, we’ve been had a lot of trouble with Jim lately. Well, no, the the issue that you have in your organization is the way that the system set up and people not being able to get closure or their questions answered or the things accomplished when they’re calling your organization. And so that that becomes a two way stress between the customer and the frontline person in your organization. And this is why I put such a great emphasis on building this brain friendly organization. There are a lot of good things, a capital, but higher profits come with these things. But it’s not. It’s focusing on the system and stead of the individual.
Tripp: [00:13:44] So just to sum up this week’s episode, you know, cortisol is created in the fight or flight environment that we can see things like fatigue and inflammation and high cholesterol and belly fat, high blood pressure are the symptoms associated with it. We can counter it by getting more sleep. We can eat less meals. We can get sun. We can walk long distances. And they suggest 45 to 60 minutes.
Tripp: [00:14:18] We can. Eat foods that have epigenin in it.Doing acupressure, acupressure and even massages are things that can help get some of these toxins that are in our body and we want to have you’ll be around less stressful people. Now, do you talk to customers and they may be very stressed and dealing with your organization, but that’s the reason why you want to build a Britain friendly. Organizations of people are stressed with their calling in that they kind of look forward to. And there are few companies I can tell you I do look forward to contacting them because they are very good at, you know, trying to mitigate the stress as well as possible by designing a good organization. So when I call in, I get an answer as opposed to how well did I do and did I smile? There’s a big difference there. We also talked about the, you know, turning off the adrenal glands that create that are wrapped by the cortisol and that it’s an on switch and that the stress is cumulative and that there are there are ways of measuring it other than the symptoms that come out of high blood pressure and things of that. And looking at the amount of heart rate variability that you have and I think these are things that Natalie organization should look at trying to measure. But even if that’s missing, that an individual is going out and trying to measure some of these things.
Tripp: [00:16:00] Hi, this is Tripp Babbitt. I’d like to inform you that I will be releasing some of the videos of how to use the ninety five method in order to achieve a brain friendly organization within the next month and a half. There’ll be some free videos to give you a sense of what the training is about, and then also a little of the background behind the training itself. So if you’re interested and be notified of any updates as far as the training availability, then the pricing that I’ll be releasing the next month and a half or so, then sign up at Mind Your Noodles dot com forward slash training.