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In this episode you’ll learn my adrenal fatigue recovery plan, plus…
- The signs of adrenal fatigue.
- What you need to do immediately to start getting better.
- What adrenal fatigue actually is.
- The exact things I did in my adrenal fatigue recovery plan.
- And much, much more.
- Your adrenal glads have been overworked (usually due to stress), and have reduced their ability to produce cortisol. This is usually accompanied by low testosterone.
- Stop working out
- Reducing your workouts to walking for 1-2 months
- If you can be in nature while walking/hiking that can increase recovery
- Start meditating immediately / or napping during the day
- Stop taking all stimulants (coffee, tea, pre-workout supplements, etc)
- Get no less than 8 hours of sleep every night
- I recommend tracking this with a sleep app
- Supplements
- Ashwagandha
- Diet
- Reduce calorie consumption to levels that will not exceed your daily burn to avoid putting on body fat during reduced activity. Do not eat the same amount as you did while training!
- Make sure you’re drinking a lot of water
- At least 1 ounce per pound of body weight
- Get a nutritional analysis, if you aren’t sure what you should be eating, or how many carbs, protein, and fat grams you should be eating.
- Get cold
- I found that taking 5-10 minute ice baths increased my parasympathetic nervous system (rest and relax) power, as tested via a Polar heart rate monitor, and the SweetBeat HRV app.
Resources and links mentioned in this podcast
- InsideTracker.com – Use code ALLAROUNDJOE for a 10% discount.
- Legion Triumph Multivitamin – Click here
Here are some links to my other adrenal fatigue posts/podcasts
AAJ 029: CrossFit’s dirty little secret… overtraining (not rhabdo)
AAJ 035: How I got myself into adrenal fatigue
AAJ 046: Adrenal fatigue update
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you.
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