i"m having trouble with the sleep .Not getting enough sleep imbalanced hormone levels which come from the chronic stress of worry high cortisol levels
/typical for type 3/ and resultant lack of sleep !
will be some rest of training is helpful for cortisol / anxiety reduction ?
Well, training can increase cortisol and adrenaline for sure. So training reduction or even taking a week off, will help lower the overall cortisol and adrenaline. But will it be enough to fix your sleep issues? Hard to tell without knowing your overall stress level.
Type 3 have genetic problems breaking down adrenaline when it is released (poor methylators and slow COMT enzyme). So even if you release less adrenaline, it might still be elevated because you have a hard time breaking it down.
how to lower adrenaline release in workout / long rest between sets , low reps ,low volume / ? are everyday low intensity cardio / or walking / is good ?
Take a look at glycine.
There are multiple approaches you can take to lower adrenaline intra-workout (and all the other times you need to decrease it like post-workout and prebed):
Learn to understand and appreciate the value of good sleep. Sleep drastically improves your physical and mental health and balances you out. Whenever you’re sleep deprived your sympathetic nervous system will be activated more often but also much more easily. Basically, you will be stressed out easily, more often and have a harder time to calm yourself down. Sleep is the foundation that supports all other lifestyle improvements like exercise and healthy nutrition. You can eat, supplement and train perfectly but if your sleep is shit your results will always be limited to the quality and the amount of your sleep. This is the reason why I wrote this down first. If you’re not familiar with proper sleep hygiene I highly recommend you start educating yourself on the subject. Two awesome sources are ‘sleep smarter’ from shawn stevenson and ‘why we sleep’ from Matthew Walker. These books will give you all the practical tools you need to dramatically improve/value your sleep quality/quantity and decrease your stress levels. One of the best tips I can give you straight away is to stick to a sleep schedule. Go to bed and wake up at the same time everyday. The human body loves habit and adjusts badly to different sleeping/waking times. If you go to bed and wake up at the same time everyday, you will restore your circadian rhythm and therefore fall asleep faster, stay asleep longer and wake up feeling much more refreshed!
Food: take a small amount of carbs pre-workout. This will decrease the need for your body to release cortisol because cortisol primarily functions to mobilize fuel during training. If you insert carbs 15-20 minutes pre-workout you already have readily available sugars in your bloodstream so the cortisol response will be much lower. Adrenaline output is directly related to cortisol. If you lower cortisol, you lower adrenaline as well. Check out Coach Thib’s ‘using carbs to boost your gains’ video on his youtoube channel to get specifics about how, when and how much carbs to use peri-workout.
Training: longer rest intervals are a great idea, this will give your body time to metabolize adrenaline so it doesn’t accumulate to quickly (type 3’s have been dealt the worst card for adrenaline breakdown speed). I would choose low volume over low reps (assuming that you’re using heavy loads) because low reps amp up the nervous system (and therefore adrenaline) even more. Whatever you do, if you feel stressed out it is always a better idea to go with longer rest intervals. German body comp protocols or the like will quickly raise your anxiety levels. Listen to you body. If you start to feel anxious/amped up too much/ feeling overwhelmed, slow down immediately and focus on deep, long breaths in between sets.
Supplements: magnesium taurate/bisglycinate post-workout works great to calm you back down after a workout (or after any stressful period). It does so by directly dislocating adrenaline from the adrenergic receptors. Do not take magnesium pre- or intra-workout though as it can have a relaxing effect on your muscles which can decrease performance. Combine 250 mg of magnesium with 5-10g of glycine post workout, wait 20 minutes, then have your post-workout shake/meal. Glycine is best absorped on an empty stomach. If you’re in a really bad place, consider a cycle (3-4 weeks) of 5-HTP and vit b6 post-workout and in the evening to get your serotonin back up to normal levels.
Movement: walking is one of the best things you can do to lower adrenaline! It decreases stress, improves recovery and it’s a great way to stimulate creativity. I believe walking is the best type of low impact cardio, especially for a type 3, because of the reasons listed above. Walking also gives a type 3 the opportunity to reflect on his/her day, think about his/her plans and bring structure in his/her life. Structure and careful planning equals safety and freedom for a type 3 which will also reduce stress. So yes, walk daily if you can!
Coach CT , and everyone
What do you think - it’s posible for a lifters type 3 over 50 to gain muscle . ? ( interested from experience preferred )
the second question : neurotype 3 and heavy duty style training ? Long limbs ,older lifter , type3 , overproduce cortisol, slow recovery- gym rat
Well “Type 3” is more related to neurological profile which is not the only factor involved in muscle growth potential. Muscle fiber type, anabolic hormone levels, myostatin levels are more important factors in that regard.
Now, type 3 TEND to be more slow-twitch dominant (but not all of them) which does reduce muscle growth potential.
Being over 50 years old can mean lower testosterone, growth hormone and IGF-1 levels (but not necessarily) which would decrease growth potential.
Type 3 who have a higher level of anxiety and less sleep will tend to produce more cortisol, which decreases muscle growth potential and increase myostatin (which also decreases muscle growth potential).
In theory, a Type 3 who is over 50 and has a high stress level will have a much harder time building muscle. But it’s still possible.
As for what kind of training, one option that might work very well is two main whole body workouts per week (monday/friday) where you do 3 sets of 8-12 on 6 basic exercises covering the whole body and one “easier” workout on wednesday on which you do 3-4 isolation exercises for 12-15 reps per set for muscles not hit as well by the big basic lifts on the two other days.
thank you CT