180. The Truth About Cortisol, Insulin & Overtraining | Shawn Arent, PhD, CSCS Titelbild

180. The Truth About Cortisol, Insulin & Overtraining | Shawn Arent, PhD, CSCS

180. The Truth About Cortisol, Insulin & Overtraining | Shawn Arent, PhD, CSCS

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 We are back with a powerhouse guest, Dr. Shawn Arent, for part 1 of a series on hormone optimization. From cortisol misconceptions to insulin fearmongering, they cut through the noise with science-backed insight into performance, recovery, and stress physiology. You’ll rethink everything you’ve seen on social media about hormones.TIMESTAMPS00:00 Introduction to Medicine Redefined00:36 Welcoming Dr. Sean Arent02:11 The Importance of Cortisol02:49 Understanding Cortisol's Role in Performance04:59 Chronic Cortisol and Overtraining13:51 Monitoring Stress and Performance22:30 The Role of Nutrition in Cortisol Management33:31 Insulin: The Anabolic Hormone39:27 Exercise and Insulin Sensitivity40:43 Impact of Stress and Sleep on Glucose Levels43:02 Continuous Glucose Monitors: Pros and Cons47:42 Athlete Nutrition and Performance55:52 Hormonal Responses to Training01:07:18 Sex Hormones and Athletic Performance01:17:37 Conclusion and Future TopicsSOURCES00:00:22 | Cortisol deficiency (Addison’s disease) is life-threatening00:04:42 | Cortisol peaks in early morning (chronobiology) 00:05:25 | Acute sleep deprivation significantly increases cortisol 00:05:42 | One week of 5h/night sleep restriction lowers testosterone by \~10–15% 00:22:11 | Cortisol stimulates gluconeogenesis (maintains blood glucose upon waking) 00:27:38 | No single reliable biomarker for overtraining syndrome 00:27:38 | Overtrained athletes show blunted HR, blood lactate and cortisol responses 00:29:00 | Prolactin rises in response to stress/exercise 00:30:00 | Dietary fat guidelines: 20–35% of calories from fat 00:33:30 | Insulin is an anabolic hormone promoting nutrient storage 00:33:30 | Low-fat (∼20% fat) diets reduce testosterone 10–15% vs high-fat diets 00:39:26 | Regular exercise improves insulin sensitivity 00:39:26 | ~38% (~98M) of U.S. adults have prediabetes 00:40:29 | Shorter sleep duration impairs insulin sensitivity 00:01:02:57 | Exercise above the lactate threshold elicits maximal GH release01:04:42 | Resting lactate \~1–2 mmol/L; intense exercise >20 mmol/L 01:08:53 | Higher testosterone levels correlate with greater lean mass in men 01:11:51 | Winners in competition show post-event testosterone spikes 01:12:29 | Female athlete amenorrhea leads to low bone density and stress fractures01:12:29 | Amenorrheic female athletes have lower IGF-1 (growth factor) 01:08:53 | Testosterone even within normal range affects strength/mass
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