Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

diet.
     
    Stress Triggers and Cortisol Levels
     

     
    While convenient, many energy bars offer nothing more nutritional than what candy bars offer. High in calories supplied from adrenal-fatiguing refined sources, most energy bars provide energy for the short term (anything with calories will) but, after a person consumes them for several months, will bring about fatigue. The processing they go through in manufacturing, which lowers their pH and destroys their enzymes, make them a strain on both the immune and digestive systems, rendering them a low net-gain, stressful food. Superior energy-maximizing foods are those that offer sustainable energy, not quick bouts of stimulation. High net-gain whole foods provide a platform on which to build long-term sustainable vitality. In the recipe section of this book, you will find several recipes for high net-gain energy bars, ones that I’ve made for myself for several years.
     
    As you can see from the top illustration on page 72, stress triggers the spiral. As you read in Chapter 1, for the average North American, 40 percent of that stress can be directly linked to diet. With the first onset of stress comes natural adrenal stimulation, which is not unhealthy in small doses. The rise in cortisol level, however, always results in fatigue. That is, any kind of stimulation, regardless of how dramatic or mild, produces short-term energy, but it is always followed by fatigue. The degree of fatigue depends on the degree of stimulation: The greater the stimulation, the greater the fatigue. The healthiest things a person can do at this point is rest and remove the elements causing the stress, such as poor diet. Yet, this is when most people turn to self-imposed adrenal stimulants such as coffee and refined foods, to regain energy. This leads to greater fatigue and then more stimulation. The circle is complete.
     
    Stress leads to fatigue, which leads to self-imposed stimulation. From there the spiral begins and the symptoms’ negative effects compound.
     
     
     
     
    Each time the circle completes itself, the severity of the condition rises, creating an incremental decline in health and an increased risk factor for serious disease. As the bottom illustration on page 72 shows, the first completion of the circle will likely result only in a slightly increased appetite. The next time round will result in cravings, likely for starchy, refined foods. Sequential passes involve difficulty sleeping, irritability, mental fog, lack of motivation, body fat gain, lean muscle loss, visible signs of premature aging, and sickness. Each round produces a more severe symptom, on top of the previous ones, compounding the effect. If this cycle of chronically elevated cortisol levels is allowed to continue, tissue degeneration, depression, chronic fatigue syndrome, and even diseases such as cancer can develop.
     
    The Thrive Diet is about breaking this cycle by providing energy through nourishment, without artificial stimulation. This, along with simply being properly rested by getting efficient sleep (because of a reduction in stress through better diet), will prevent a spiral such as this from developing.
     
    You have undoubtedly experienced stimulation of the sort I’m talking about here. Unexpectedly hearing a loud noise, for example, when the room is quiet, you might feel a sudden rush of energy. This is left over from our primal survival mechanism. Your body assumes the loud noise is a threat and so prepares you for action by engaging the adrenal glands to draw more energy. Even listening to loud music is stimulation. Listening to heavy music immediately before an event will better prepare an athlete. Heavy music played at high volume is perceived as a threat by the body and gets the adrenaline pumping, readying the athlete for competition. In the short term, stress will reduce the effectiveness of the pain receptors; this is advantageous to athletes, and the benefit of being biologically scared. However, if the heavy music is played too far in advance of a race or other athletic event, even the day before, it will tire the athlete before the competition begins.
     
    Many types of classical music played at a low volume have been shown to have a positive physical effect on the body. Several studies have shown the effectiveness of music therapy in helping reduce stress-related symptoms and boost relaxation.
     
    A SEEMINGLY MUNDANE ACTIVITY, watching TV, has been receiving a lot of