Harmony Hub Health
Functional Medicine, Hormone Health and Weight Loss with Michele Postol, CRNP
Harmony Hub Health
Adrenal-ish. They are functioning-ish.
Feeling constantly exhausted yet unable to sleep? That "wired but tired" feeling isn't just in your head – your adrenal glands might be crying out for help.
In this deep dive into adrenal health, we explore why adrenal fatigue remains controversial despite affecting countless people suffering from chronic stress, hormonal chaos, and burnout. Your tiny adrenal glands serve as your body's emergency response system, producing critical hormones like cortisol to manage stress. But when they're constantly overwhelmed by modern life, everything from your energy to your hormonal balance suffers.
We unpack the science behind adrenal dysfunction, explaining how functional medicine approaches this condition differently than conventional care. Rather than dismissing symptoms as "just depression" or providing vague advice to "reduce stress," we explore tangible solutions including comprehensive testing options like the DUTCH test and Hair Tissue Mineral Analysis that reveal what's really happening with your stress hormones.
The conversation extends beyond simple fatigue to examine how adrenal imbalance creates a domino effect throughout your entire hormonal system. Chronic stress doesn't just leave you tired – it disrupts your sex hormones, throws off your thyroid function, and wreaks havoc on your metabolic health. This explains why addressing adrenal health often improves seemingly unrelated symptoms like weight gain, brain fog, and mood swings.
From the simple yet effective "adrenal cocktail" recipe to targeted orthomolecular supplements, I share practical tools for supporting recovery. You'll discover how Vitamin C, magnesium, B vitamins, and adaptogenic herbs can nourish depleted adrenals, plus learn about specialized formulations designed to stabilize cortisol patterns and improve sleep quality.
The episode concludes with natural techniques to stimulate your vagus nerve – from deep breathing and cold exposure to gargling water and laughter – offering accessible ways to activate your parasympathetic nervous system and counteract the chronic stress response. Recovery isn't overnight, but with patience and the right support, your adrenals can heal.
Ready to reclaim your energy and hormonal balance? Schedule a consultation to create a personalized recovery plan tailored to your unique needs. Your adrenals have been working overtime for you – it's time to return the favor.
Welcome to Harmony Hub Health, where my mission is to provide comprehensive, affordable, integrative care that addresses the root cause of health issues. At the Hub, the focus is on individual patient journeys. I strive to optimize health, vitality and longevity, fostering a community where each person can thrive in body, mind and spirit. Today I'm going to talk about something that a lot of conventional medicine providers don't even believe is a real thing. It is adrenal fatigue. It's the condition that has everyone from doctors to wellness influencers scratching their heads. On one side there's the it's all in your head camp, and on the other, it's you know, the adrenals are burnt out brigade. So what is the truth? Are we just tired because we're not getting enough sleep, or are our poor little adrenals really on the brink of collapse? So we're about to dive into a world of adrenal health with a bit of science, a little bit of sass and a few functional medicine tricks to help you on your way to recovery. So your adrenals are like your personal stress relief system, working tirelessly behind the scenes to keep you balanced when life tries to throw you into chaos. These tiny glands perched on top of your kidneys produce important hormones like cortisol, adrenaline and aldosterone, so these hormones help your body manage stress, regulate blood pressure and maintain energy levels. You can imagine them as your internal emergency response team that works 24-7.
Speaker 1:But as much as we'd love to keep it all cool and casual, the modern world does not exactly promote adrenal well-being. Chronic stress, poor sleep cycles, horrible nutrition and environmental toxins can all overload your adrenals, leaving them struggling to keep up. And that's where adrenal fatigue comes in. Adrenal fatigue is essentially the result of your adrenals being overworked. The constant stress we endure thanks to our jobs or relationships, social media and, let's face it just, life itself, causes cortisol levels to stay high for way too long. Over time, your body becomes less responsive to cortisol, leaving your adrenals struggling to keep up, and this can result in symptoms like chronic fatigue, where you're wired at night, naturally insomniaomnia or disturbed sleep. It can cause cravings for salty or sugary foods, brain fog this is when you can't think straight, no matter how much coffee you drink Irritability or mood changes, low blood pressure and a weakened immune system. So, in short, you feel burnt out, but not in the fun way you hear about from wellness influencers. So here's the million dollar question Is adrenal fatigue really a thing? Well, here's the deal.
Speaker 1:While adrenal fatigue itself is not an official medical diagnosis, so you're not going to find an ICD-10 for it. So, no, it won't show up in your standard medical textbook. But there's enough evidence to support that chronic stress and hormonal imbalances affect the function of your adrenal glands. We know that stress leads to disrupted cortisol rhythms. You know that wired but tired feeling which can cascade into all kinds of health issues, from metabolism to mood to immune function. But adrenal insufficiency, which is a much more serious condition, it's a different ballgame altogether. This occurs when the adrenals stop producing enough cortisol, a condition often seen in Addison's disease or secondary adrenal insufficiency. It's important to differentiate between adrenal insufficiency and adrenal fatigue. Important to differentiate between adrenal insufficiency and adrenal fatigue when you're looking for a proper diagnosis. But don't worry.
Speaker 1:Thanks to functional medicine, there are now ways to measure cortisol levels and get a clear picture of your adrenal function. So here's how you can get to the heart of the issue. In functional medicine, we just love data, and cortisol testing is a key player in adrenal health. While most traditional tests measure cortisol just at one point in time, usually in the morning, when cortisol is supposed to be the highest functional medicine, tests like the Dutch test, which is the dried urine test for comprehensive hormones, offers a more detailed snapshot. The Dutch test allows you to assess serial cortisol patterns throughout the entire day morning, afternoon, evening and night so you can see how your cortisol levels fluctuate or how they don't.
Speaker 1:It's really easy to test for abnormal cortisol levels, but what most people struggle with is the treatment plan. This is where functional medicine comes in, unlike conventional medicine, which may just tell you to reduce stress. Thank you, captain. Obvious or just take an SSRI is what I normally see. Oh, you're probably just depressed. Functional medicine digs deeper into how your lifestyle, your diet and stress impact your hormonal balance. It's about getting personalized care to fix the root cause. Another awesome test for functional medicine is that HTMA that I'm always talking about, the hair tissue mineral analysis, which gives you insight on how well your nervous system is functioning. Low levels of minerals like magnesium, potassium and calcium can suggest adrenal depletion, as these are vital to maintaining normal adrenal function and calming your nervous system. Htma can show you if you're running low on the building blocks your body needs to manage stress effectively. Now let's talk about the elephant in the room hormonal chaos.
Speaker 1:Elevated cortisol isn't just causing brain fog and insomnia. It also wreaks havoc on your other hormones. When cortisol is chronically elevated because of stress, it directly impacts the balance of your sex hormones, which includes your estrogen, your progesterone and testosterone. Estrogen and progesterone are affected because chronic cortisol production leads to estrogen dominance. Because cortisol uses up progesterone, this causes irregular cycles, pms and mood swings. Too much cortisol also messes with that HPA axis, which regulates your reproductive hormones. The HPA axis is the hypothalamic, pituitary adrenal axis and it's a critical neuroendocrine system that is involved in your body's response to stress. This is the communication pathway between the hypothalamus, the pituitary gland and your adrenal glands working to regulate hormones that are released and maintained during stress and to maintain that homeostasis. Elevated cortisol can also suppress your testosterone levels, which means you may experience symptoms like low libido, fatigue and muscle weakness.
Speaker 1:And let's not forget your thyroid. The thyroid is also in that hormonal party. High cortisol levels suppress T3, which is the active form of thyroid hormone, and that can lead to symptoms like weight gain, fatigue and cold intolerance. This cascade of hormonal imbalance makes adrenal fatigue not just a fatigue problem but also a hormonal nightmare. And let me be clear, it's not just about feeling tired anymore. It's all about all the things Stress, sex, hormone imbalances, thyroid dysfunction and poor metabolic function. And let's face it, your body has been running on fumes for far too long and it's time to give those adrenals a little TLC. This is when I start talking about the adrenal cocktail.
Speaker 1:The concept of an adrenal cocktail is as simple as it is brilliant. It's a combination of electrolytes, vitamin C and salt designed to help replenish nutrients that are often depleted during chronic stress. A basic recipe that I use in a lot of my functional medicine programs is half a cup of orange juice for the vitamin C, a quarter teaspoon of sea salt that is to replenish your sodium, which is a critical mineral for your adrenals Half a teaspoon of crema tartar I used to only use that for my royal icing because it is rich in potassium, which is another mineral that your adrenals crave, but it's great in an adrenal cocktail and then optional would be to add a splash of coconut water or some aloe vera juice for extra hydration and for the gut. So this cocktail can be a game changer for people who are stressed out and need a natural way to nourish the adrenals. Plus, it's an excellent alternative to grabbing that sugary sports drink or a cup of coffee that leaves you crashing later. Other things that I love to support adrenal function are orthomolecular supplements, because they're all about optimizing health with the right nutrients at the right doses when it comes to the adrenals.
Speaker 1:Several orthomolecular supplements can support adrenal recovery and hormonal balance. So you're going to want vitamin C. Your adrenals are major consumers of vitamin C. It helps support cortisol production and it fights oxidative stress, which is often elevated in people with adrenal fatigue. So you might want to try orthomolecular's Vitamin C-1000 for optimal adrenal support. Or magnesium, a natural relaxant that helps calm your nervous system and improve sleep quality Both really important when healing adrenal fatigue. So the B vitamins, especially B5, which is a pantothenic acid, which is the vitamin of the adrenals. B5 supports cortisol production and helps you handle stress. Rhodiola is an adaptogen that helps your body adapt to stress and improve energy levels. Ashwagandha is another powerful adaptogen that helps balance cortisol levels and boost energy and improve mood. Now adrenaviv maybe it's adrenvive I'm trying to think of how to put adrenal and revive together, but adrenaviv this is a supplement that is specifically designed to support adrenal health from orthomolecular. It helps to stabilize cortisol production and support long-term adrenal recovery. To stabilize cortisol production and support long-term adrenal recovery. It has ingredients like licorice, root rhodiola and holy basil and it's an excellent addition to any adrenal recovery protocol which I have many Based on you. These are all very personalized.
Speaker 1:Serenity is another one of mine that I have a lot of patients on. There's a Serenity and a Serenity PM. So if stress is keeping you up at night or making you anxious during the day, a Serenity and a Serenity PM. So if stress is keeping you up at night or making you anxious during the day, serenity is a fantastic option. It has ingredients like L-theanine and so many. What's the other one? Fosadilcerine? It helps modulate the stress response and calm the mind. There's a lot more in it, but off the top of my head right there, I just went blank. But Serenity PM is the perfect evening companion to support restful, restorative sleep while continuing the recovery process. Okay, so I just had to pull up Serenity.
Speaker 1:So Serenity has the vitamin C niacin, which is B2. It has vitamin B6. It has folate as methyl tetrahydrofolic acid. It has methylcobalamin as the B12. There is dimagnesium malate in there. It does have some zinc, but it also has inositol, taurine, l-theanine. It has pharma, gaba and has 5-HTP. So that is in the normal daytime Serenity L-theanine. It has PharmaGabba and it has 5-HTP. So that is in the normal daytime serenity. And what that really helps to do is it supports a state of calmness and relaxation, it increases serotonin and GABA production in your brain, it addresses any neurotransmitter signaling systems and it supports that occasional sleeplessness signaling systems and it supports that occasional sleeplessness.
Speaker 1:The PM version of Serenity, which is called Serenity PM, is formulated specifically for those patients with occasional sleeplessness and it gives them more calmness and relaxation. It supports a normal, uninterrupted sleep and also provides that comprehensive neurotransmitter support. And that is the same. It's the vitamin C, it's the niacin. It's the vitamin C, it's the niacin, it's the B6, it's the folate as the methyl tetrahydrofolic acid, it has calcium, it has magnesium, some zinc, some taurine, the 5-HTP, it has that pharmacaba and it also has that phosphatidylserine. So that is good and you can mix and match those depending on if you need in the evening to help you with that sleep, or take during the day.
Speaker 1:And here's the truth that no single supplement is going to revive your adrenals overnight. It's tempting to think that popping a pill like serenity is going to do the trick, but the reality is you need an entire plan to get your body back in balance. I have many patients that come to me and they're like oh, I take ashwagandha but I'm not better yet. So a comprehensive plan to heal your adrenals has to include many different things. The first one has to be stress management. This can be through meditation, yoga, deep breathing, just taking time to relax. You should be doing something daily. Next is diet nourishing foods like healthy fats, high quality protein and plenty of vitamins and minerals to support your adrenal glands. Then come supplements, which can be any adrenal supporting supplements. Just make sure they're quality and not from Amazon. I thoroughly believe in Orthomolecular. They're the highest quality I've seen and they're just absolutely amazing.
Speaker 1:Sleep you have to prioritize seven to nine hours of restful sleep to make sure that your adrenals have a chance to recharge. And then you do have to get a little bit of exercise in so low impact activities this is just walking. Maybe it's swimming or yoga that don't tax your already overstressed body. And if you're serious about adrenal recovery, it's very important to take this integrated approach. Supplements alone won't cut it. They're just one part of the puzzle.
Speaker 1:The key to healing adrenal fatigue is a well-rounded plan that addresses your lifestyle, nutrition and stress levels. So at Monarch Beauty and Spa, we do know that adrenal health isn't just about supplements and getting the right tests. It's about reducing stress, nourishing the body and creating a space where you can truly unwind and heal. So there are a lot of treatments that the estheticians provide there. We have massage therapists as well that can give you some great stress reducing treatments. There's also some medical treatments that I offer. One of them would be like the infrared sauna sessions and the infrared sauna bag. It's a fantastic way to support detoxification while promoting deep relaxation. I do have an infrared sauna in my basement that I keep saying I'm going to use more regularly because regular sessions do help reduce cortisol levels, it alleviates muscle tension, it improves blood flow and it creates the perfect environment for your adrenals to rest and recover.
Speaker 1:Sculpting like body sculpting and lymphatic drainage, because stress can result in bloating, water retention and overall discomfort. So using our Orbix micro compression vibration or our Aspelta body sculpting really help with lymphatic drainage and that can help flush out toxins and reduce stress and help you alleviate the physical symptoms of adrenal fatigue. I have many IV wellness infusions that are packed with electrolytes like B vitamins and ascorbic acid, which is vitamin C, and they can really give your body the nutrients that it needs to support adrenal function and replenish what's been depleted during that chronic stress. I love when I go through those HTMA and you can clearly see people with their stress and how their minerals have just completely diminished from all of their soft tissue, like their hair. Another one of my favorites that I use there is the PEMF therapy, that's pulsed electromagnetic field. It is a very advanced treatment that promotes relaxation. It can improve sleep quality and helps reduce stress by promoting cellular function and energy production. It's the ideal modality for supporting adrenal recovery by stimulating cellular repair and improving overall vitality.
Speaker 1:There's also a Pulsetto If you have seen those. If you have not seen the Pulsetto, you may want to pull them up on their website because they're $200 off right now. The Pulseto offers a direct, easy way to stimulate the vagus nerve through this little device. It's very simple, you can use it at home, you can travel with it and it supports your body's relaxation response. By stimulating the vagus nerve it helps activate the parasympathetic nervous system, which promotes rest, digestion, recovery and calmness. But even without a device, there are some other home techniques that you can try.
Speaker 1:One of them is deep breathing. I know a lot of people poo-poo when I talk about it. But diaphragmatic breathing, deep, slow breathing especially when focusing on diaphragmatic breathing, that is, when you're breathing from your belly, you can stimulate your vagus nerve that way and that type of breathing activates the parasympathetic nervous system, which is responsible for that relaxation and calmness. All you have to do is find a comfortable seat or you can even lie down. You can inhale deeply through your nose, allowing your belly to expand as you fill your lungs with air, and then count to four, then hold your breath for four counts and then exhale slowly through your mouth for six to eight counts, letting out all the air, and you can repeat that cycle for five to 10 minutes, focusing on deep, slow breaths. There are some people when they are in the sauna bag or when they're on the pimp mat. I do use the Calm app at the spa which kind of helps with meditation and helps guided breathing.
Speaker 1:Another one that you probably have heard a lot of people using are cold exposure. Whether it's cryotherapy or it is cold plunging, you know cold exposure can activate that vagus nerve and help trigger your rest and digest response. The cold stimulates that parasympathetic nervous system by shocking the body into a state of calm and relaxation. You can also just do it by splashing cold water on your face or soak a washcloth in cold water and then put it on your face. Gosh, that just took me back to the hospital. I can remember a time when I was in the ICU and somebody was in an arrhythmia, which is when your heart's going a little crazy, and I took ice water and put a washcloth and just put that on their face and everyone was looking at me like wow, that was really cool because I got them out of their arrhythmia. But you can also just take a cold shower for one to two minutes at the end of your regular shower and get that little brief but powerful vagal response and then turn it back warm before you get out.
Speaker 1:Another one that people are always shocked to hear is that you can gargle water to stimulate your vagus nerve by activating the muscles in your throat and vocal cords which are connected to your vagus nerve. So how you do that is you can take a sip of water, but you want to like vigorously gargle for about 30 seconds to a minute, and if you do that two to three times a day, you'll feel more calm. Or you can just do that when you do need to calm. If you start to feel like things are about to get unhinged, you can try that quick little tip.
Speaker 1:Some people like to sing or chant and that's why you may see a lot of religions that do singing or chanting, but sometimes singing or humming, especially at a lower pitch. Think you know singing along to your favorite song or that chanting of the OM, it engages the vocal cords and muscles in the throat and they are closely tied to the vagus nerve. So those activities can promote the release of endorphins and help induce a calming effect. So you can just sit or hum along to a calming music or your favorite tune for a few minutes. Some people even will say, if you're driving somewhere and you're belting out your favorite songs, that you feel so much better after. I don't think they even realize that it's because they stimulated this vagus nerve. You could even chant or other any type of soothing sound for five to 10 minutes and when you activate that you are going to feel much better.
Speaker 1:And then, if you don't like to sing, yoga and meditation. You know there's certain yoga poses and meditation techniques that focus on calming the body and activating the vagus nerve when you do a pose like child's pose or cat-cow the corpse pose. They're gentle and they can encourage parasympathetic nervous system activation. Meditation helps you get into that calm state and reduces cortisol levels and you can do guided ones with breathing and that's really helpful. And even just massage. You don't think about foot massage as doing that, but ear massage and feet. You know they can activate the nervous system. And then the vagus nerve has branches that run through the ears, so massaging the ears can be a very effective way to stimulate it. You might notice children I'm just thinking of one right now when they're crying sometimes they will start to rub their ears. It's because they know that by rubbing the area behind your earlobes, the back of the ears and the earlobes themselves, can activate that nerve.
Speaker 1:Even intermittent fasting has been shown to activate the vagus nerve and promote cellular repair. It helps balance the nervous system and reduce cortisol levels over time. So you can try fasting for 12 to 16 hours, like fasting overnight, and then skipping breakfast while focusing on healthy hydration and nutrient-dense meals during your feeding feeding window. And then of course, one of my favorites is laughter. You know they do say that laughter is the best medication, but when you laugh hard, you can activate your vagus nerve by stimulating the diaphragm and your vocal cords. So laughter has been shown to lower cortisol and improve mood, making it a great natural stress reliever. Haven't you ever laughed so hard that you got short of breath or felt like you could pass out? So watch a funny movie or watch up some stand-up comedy and share a laugh with friends or family. This is also why just spending time with loved ones are so important.
Speaker 1:Another one that people use are acupressure, even acupuncture. But acupressure points like PC6, which is located on that inner forearm, and ST36, which is just below your knee, are known to stimulate the vagus nerve and reduce stress and anxiety. So you can apply gentle pressure to those acupressure points for one to two minutes each and then breathe deeply while you do that and you'll notice a difference. There's even progressive muscle relaxation. I do this a lot when I'm using the Calm app, but PMR involves tensing and relaxing different muscle groups, which activates the parasympathetic nervous system and helps regulate cortisol levels. So, on the Calm app, it'll talk you through and it'll either go from toes up to your head or it'll start at your head and go down to your toes and as you move through each muscle group, you hold tension for five to 10 seconds and then you relax it, and if you do this 15 to 20 minutes before bed or when you're feeling stressed, you're going to feel a big difference. Anybody that tells me they cannot sleep and I have them do that method they are knocked out.
Speaker 1:So healing adrenal fatigue is not an overnight fix. Sorry, it's just not. Depending on the severity of the condition and how long it's been neglected, it can take anywhere from three to six months, or even longer, just to restore balance to your adrenal system. Think of it as fixing a broken foundation. Like you can't rush the process, and the key is patience. By adopting stress-reducing practices, improving your diet, supplementing with the right nutrients and getting enough sleep, your adrenals will start to recover. But keep in mind that the timeline might be different for everyone and it will depend on how much effort you put into supporting your body.
Speaker 1:I definitely think that adrenal fatigue is real, even if it is controversial, and it affects many people who are burnt out, stressed out and running on fumes. I have been there and while it's easy to test for cortisol imbalances with tools like Dutch or the HTMA, it is important to remember that the real healing begins with a comprehensive treatment plan, which is where functional medicine shines, and this is where Harmony Hub Health comes in. So give your adrenals some love, manage your stress, get the sleep you need, nourish your body with the right foods and supplements, and don't forget to treat yourself with the right therapies. Come see me at Monarch. Whether it's an infrared sauna bag session, a pimp therapy session, if you want to use my pulsato or if you want an IV hydration infusion, these treatments are designed to give your body the support it needs as you embark on your adrenal recovery journey. Your adrenals work really hard for you, so it's time to work hard for them. Schedule a virtual consultation and come and see me in person at Monarch Beauty and Spa, where I can customize an entire strategic plan tailored to your specific struggles. You can also see me virtually and we can come up with a game plan. I can evaluate your needs, I can conduct necessary testing and create that comprehensive plan of action to help you reclaim your energy, balance your hormones and put you on the path to healing.
Speaker 1:But let's be very real Balancing cortisol and healing adrenal fatigue does not happen overnight. I can't say that enough. You don't get a six-pack abs by doing sit-ups for one day, do you? And I know everybody wants a quick fix, Everybody wants that magic pill, but you didn't burn your adrenals out in a day. This is a journey and I'm here to guide you to the other side.
Speaker 1:Personally, I'm going to probably be very realistic and say for myself with my very stressful lifestyle I had, with the career that I had, it took me about a year to get my adrenals healthy, and it wasn't one thing or one week, and I actually did it without supplements because I did not know about all of the adaptogens when I was going through it. It's a work in progress and I have gone through so I can guide you to make sure it doesn't take you that long. I didn't have anybody to help me through it, but I do have you covered every step of the way. So don't wait. Your adrenal health and overall well-being are very much worth it. Let's work together to get you back to feeling your best.
Speaker 1:Now go ahead and make that adrenal cocktail, put down the coffee and start healing your energy levels and your mood. Well, thank you for it. You can come online at wwwharmonyhubhealthcom, come and find me and schedule a consultation, or you can come to Monarch Beauty and Spa in Manchester, maryland, and I would love to see you in person. This episode is for educational purposes only. Please don't take this as gospel and definitely don't go quitting your job, throwing out your medications or blame your ex on your cortisol spike without talking to your actual healthcare provider. I may speak fluent mitochondria and sprinkle science like glitter, but I'm not your personal practitioner unless I am. In which case, text me before you panic and remember Healing Adrenal Fatigue isn't a weekend project. It's data-driven, biohacker-approved root cause. Deep dive, buckle up and let's do it right.