538: Molly McNamee - Managing Cortisol And Stress: Tailoring Workouts For Better Health

Over 40 Fitness Hacks

Managing Cortisol And Stress: Tailoring Workouts For Better Health

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Molly McNamee - Health Coach

Molly’s website: mollymcnamee.com/cortisol

Instagram: @mfit.workouts

In this episode, Brad Williams interviews health coach Molly McNamee about managing cortisol, the stress hormone, and its impact on fitness, sleep, and overall health. The conversation emphasizes tailoring workouts to one's stress levels and life circumstances.

1. Evening Workouts & Cortisol:

• Brad shares his experience of insomnia caused by late-night cardio, which disrupted his nervous system and elevated cortisol levels.

• Molly advises against high-intensity evening workouts, recommending low-impact activities like yoga or Pilates instead.

2. Adapting Workouts to Stress Levels:

• Molly emphasizes that workouts should match current stress levels. Overdoing cardio or high-intensity exercises when already stressed can exacerbate cortisol spikes.

• Short, controlled workouts focusing on muscle engagement, deep breathing, and recovery are more effective for reducing stress.

3. Common Mistakes in Training:

• Long workouts and lack of rest days can overstimulate the nervous system and worsen hormonal imbalances.

• The belief that only intense, sweat-dripping sessions are effective is a myth; moderate, consistent effort can yield better results.

4. Personalized Adjustments:

• Both Brad and Molly agree on the importance of scaling workouts to personal health and goals. For Brad, a reduced 3–4-day regimen with time under tension training has led to significant improvements.

5. Lifestyle Strategies for Managing Cortisol:

• Molly suggests prioritizing deep breathing, hydration, proper nutrition (especially protein), and avoiding under-eating, which can worsen hormonal imbalances.

• Supplements like omega-3s and magnesium can help, but lifestyle adjustments are foundational.

6. Tracking Progress:

• Journaling health patterns helps identify what works and can provide valuable insights for adjusting routines or consulting healthcare professionals.

7. Molly’s Free Ebook on Cortisol:Molly offers a free ebook to help readers understand and manage cortisol through personalized strategies, including workout adjustments and lifestyle tweaks.

The conversation highlights the need for a balanced approach to fitness, especially for those over 40. Adjusting workouts to stress levels, prioritizing recovery, and addressing cortisol through lifestyle changes are essential for long-term health and hormonal balance.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [e-mail] or visit my website at:

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