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Contents Important Note 6 Contents 7 Foreword 10 Acknowledgments 11 Introduction 12 Are You a Type C? Gauging Your Exposure to Stress 15 Chapter 1: Stress and Your Health: The Type C Personality 18 Are You Happy? 19 The "Normal" Stress Response 21 What Is Stress? 22 Humans Are Not Zebras 23 Stress, Cortisol, and Metabolism 24 Stress and Disease 24 Cortisol: Too Much or Too Little? 25 Counteracting the Effects of Chronic Stress 27 Why Supplements? 28 Summary 28 Chapter 2: The Science of Stress 29 Stressed Versus Stressed Out: What's the Difference? 30 Stages of Stress 30 Acute Versus Chronic Stress 31 Individual Responses to Stress 33 Is There a "Weaker Sex" When It Comes to Stress? 34 Summary 34 Chapter 3: All About Cortisol, the Master Stress Hormone 35 The Endocrine System 35 The Adrenal Glands 35 What Is Cortisol? 36 What Does Cortisol Do? 36 The Good, the Bad, and the Ugly of Cortisol Metabolism 37 The Catabolic Effects of Chronically Elevated Cortisol 39 Cortisol Is Only One Piece of the Puzzle 39 Summary 40 Chapter 4: HSD: The Body's "Fat Storage" Enzyme 41 What Is HSD and What Does It Have to Do with Cortisol? 41 The Effects of HSD on Obesity and Diabetes 42 The Pharmaceutical Rush to Block HSD 46 Controlling HSD Activity Naturally 47 Summary 49 Chapter 5: Testosterone: Cortisol's Alter Ego 50 What Is Testosterone? 50 Not Just for Men 51 Maintaining Balance: The Cortisol-to-Testosterone Ratio 52 Testosterone and Aging: Menopause and Andropause 53 Testosterone and Weight Gain 54 Maintaining Testosterone Levels Naturally 56 Summary 58 Chapter 6: The Relationship Between Stress and Disease 59 Metabolic Consequences of Elevated Stress Levels 59 How Stress Makes Us Fat: Cortisol, Diabetes, and Obesity 61 Cortisol and Syndrome X 68 Cortisol, Fatigue, and Insomnia 70 Cortisol and Sex Drive 72 Cortisol, Suppressed Immune Function, and Cancer 74 Cortisol and Cardiovascular Disease 78 Your Brain on Cortisol: Anxiety, Depression, and Alzheimer's Disease 79 Cortisol and Your Gut 84 Cortisol, Connective Tissue, Osteoporosis, and Arthritis 86 Cortisol and Aging 88 Summary 89 Chapter 7: Counteracting the Effects of Chronic Stress 91 Adrenal Stress-Testing Kits 91 Controlling the Stress Response: The SENSE Lifestyle Program 92 Stress Management and Avoidance (or Where Did Our Vacations Go?) 93 Exercise 100 Nutrition 102 Supplements 106 Guidelines for Choosing and Using Dietary Supplements 108 Choosing Supplements 109 Using Supplements 111 Chapter 8: Dietary Supplements for Stress Adaptation 113 Supplements Versus Prescription Drugs 113 Supplements to Avoid 115 Vitamins and Minerals for Stress Adaptation 122 Cortisol-Control Supplements 131 HSD-Balancing Supplements 142 Testosterone-Control Supplements 143 Adaptogens (General Antistress Supplements) 149 Relaxation and Calming Supplements 155 Chapter 9: Putting It All Together: The SENSE Lifestyle Program 165 Be the Balloon: The "3S" Approach to Managing Metabolic Adaptation 165 Stress Management 167 Exercise 169 Nutrition 176 Supplementation 187 Evaluation 190 Concluding Words 191 Appendix: Putting the SENSE Lifestyle Program to the Test 192 Results 193 References 195 Chapters 1-3 and 6-7: Stress, Cortisol Metabolism, and Disease 195 Chapter 4: HSD 199 Chapter 5: Testosterone 201 Chapter 8: Dietary Supplements 202 Stress Management and Avoidance 218 Exercise 218 Nutrition 218 Supplements 219 Other Books and Resources by Shawn M. Talbott 219 Index 220
Library of Congress Subject Headings for this publication:
Stress management.
Stress (Physiology).
Hydrocortisone -- Physiological effect.
Health.
Obesity.