What is True/False? Overtraining Syndrome
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- Опубліковано 26 сер 2024
- Overtraining vs. Overtraining Syndrome, biomarkers to diagnose OTS, weight gain, inflammation, stress hormones, cortisol, mental health and exercise, testosterone decreases, sexual side effects, if there's a right diet to avoid OTS, why you can't sleep and what you can do about it, and more!! I cover tons of info...don't miss this one!
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05:30 - This makes SO much sense right now. Even sleeping pills are not helping. And I did notice that if I get a snack I fall right back to sleep. I would have peanut butter sandwich. Thank you.
I thought that Heart Rate Variation (HRV) is an indication? However, the on-line information is all over the place.
I work in a warehouse, I walk 9 miles every night on concrete floors and up and down steps. My legs are getting weaker and sore, with no improvement from resting on weekends. I asked for a move to a stationary work station. I can tell this will take awhile. This can happen to hard workers too !
I appreciate you jill. ❤
Another great video! ☺
Have you considered doing video with Renee McGregor? I think that you and Renee are both very smart, professional and spread similar message! ❤ It would be great to see you together. Xx
I admit that I don’t know her!! Will check out!!
Agreed. Renee McGregor is articulate, informed and spreads a great message.
I experienced OTS after 6+ years of excessice HIIT and 2+ hour lifting sessions. And it wasn't nice. I'm currently recovering. I'm female and it tanked my testosterone, sent my cortisol through the roof, led to anemia, immuno-suppression, low b12, irregular menstrual cycles/infertility, depression, chronic aches and pains and even weight gain because I was so restrictive so long, I developed a binge eating disorder. Now I'm realizing, less is more and I now have a proper 3 day a week strength training schedule and aim to get 8k + steps daily and focus on getting enough protein and whole foods and fiber and now I enjoy exercise again
One thing I thought was missed here was a lingering soreness; soreness from OTS is not the same as being sore from training volume
IE - if your legs are sore for two weeks after training them good chance it’s OTS
yeah that's true.... also the feeling of heavy legs even when you stopped training them
I'm male i train twice a day lift weights morning and box in the evening. I have trouble sleeping and barely any libido i also drink lots of tea and coffee. Very informative video. I really need to give my body some rest.
Yikes! Yes you do need rest... let me know if you have questions!!
@@jillcolangelopsych sure can you direct me on what videos I should start with on your channel? Also is there any way to detox from stimulants to restore and balance out hormones? 🙏🏻 Daniel
OH MY GOODNESS JILL YOU WONT BELIEVE IT!!! I GOT MY PERIOD TODAY AHHHH!!!! THANK YOU THANK YOU FOR YOUR ENCOURAGING WORDS AND AMAZING VIDEOS I COULDNT HAVE DONE IT WITHOUT YOU! Everyone, have faith and believe!!!! If I can do it, you can tooo!!!!!!!
YAYYYYYY!!! I am so happy for you!!!! YESSSSS!!! Good job lady!!!
acaseofthejills AW THANK U!!!! I’ll always still watch you and keep up my good habits!!!! Much love!!!❤️❤️❤️
I thought it was normal for me to actually wake up because I feel hungry. Your videos are so educational! I hope more people will be knowledgeable with these kind of stuff.
Definitely not normal!! It's a HUGE sign that you might be training too much and/or not eating enough.
Thank you so much Jill. I'm going through recovery at the moment and I used to wake up every night with insatiable hunger, exactly as you mentioned. I hope my period is about to come because I've been super bloated and with soar breasts for days now. :-(
Eat well, eat abundantly, and REST :)
I find that last part of inflammation due to overtraining really interesting! Have been wondering about this for a while. Do you know if there is more information about the combination of OTS and inflammation anywhere? Tried to search for it but didn't find anything.
Thanks for a great channel!
Oh goodness yes. There is so much to say about inflammation and OTS...one begets the other and round and round it goes. There are a ton of studies but this should get you started on the various hypotheses www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/#:~:text=However%2C%20if%20overreaching%20is%20extreme,syndrome%20(OTS)%20may%20result.&text=OTS%20may%20be%20caused%20by,fatigue%2C%20and%20resultant%20neurohormonal%20changes. And thanks for the kind words!
I am convinced that I've had issues from overtraining but i denied it for a long time. I'm an average Jane who dreamed of being at least a locally competitive athlete but I never really made it and I think it's bc I didn't listen to my own body and I tried to keep up with other people. I started out running and I never got to where I could run a straight mile but I was run/walking half marathons. I got Achilles tendonitis so I switched to weight lifting and I spent 2 hours in the gym 3/4 times a week. Then I switched gyms and got into power lifting and my workout days cut down to 2-3 days a week for 1 1/2 hour sessions but I was working out with men and thought I had to try and keep up with them the best I could. I was also dealing with bad mental health around this time too and often forced myself to work out thru depression episodes which was probably ok once or twice but maybe not for weeks. I was really strong at first and I thought I couldn't possibly be overtraining but it started catching up to me bc I was starting to get nagging injuries that I was pretty much ignoring and I always went back to the gym sore even though I had more rest days than workout days and general fatigue was getting worse. I started taking longer and longer breaks till I finally just stopped. I have been working out at home but the amount I do keeps getting less and less bc I am either mentally or physically just not in it and it seems like even a small amount of exercise causes intense soreness. Lately I walk and do yoga but the walking is limited because nursing a back/hip injury that won't go away. I noticed that my period never went away but my period was very irregular but I think it's straightening back out and I just wonder if it could have been related. I was always so frustrated bc I could never keep up with everybody around me but sadly I could have if I'd just slowed things down, and now I have to treat myself as if I'm fragile and I'm always fatigued and dealing with nagging pains and muscle imbalances. Overall I would say I have been overdoing it in some capacity for at least 5 years and it sucks because I actually love fitness.
Thanks for sure this
Can we do one video on all 64 genders?
You’re great! Awesome as always!
Another great video. Thank you!
Hey Jill, thank you for another amazing and informative video!! I have been dealing with OTS for a long time and I need help. Is there a way to contact you? Do you do any consulting etc? Thank you! xx
I'm so glad you enjoyed! Yes! All of my info is in the description box of every video, but you can schedule with me here www.acaseofthejills.com/coachingmentoring-services
Looking forward to talking with you!
tHANKS A LOT! YOU ARE SO GREAT.
Omg I am BEYOND WORDS HAPPY that I found your channel! I am a female competitor who has been over exercising (I would be embarrassed to admit how many hours I clock per week) and under eating.I am currently in a black hole of overtraining....7% body fat so no period (also lost it for 8 years before and fought to get it back I did and now in the depths of exercise addiction again).I have to pee ALL THE TIME to the point that I have to plan way ahead when going out and I now pee myself 😳.I have been wondering if it is connected to overtraining!? So it’s connected to stress? Thank you ♥️
Hello and welcome! Yes frequent urination is related to having high cortisol which, no doubt, you have since you don’t get a period. Be sure to look around this channel and let me know if you have any questions! You can always email me for more acaseofthejills@gmail.com. So happy you found me too!
@@jillcolangelopsych I Can’t thank you enough! I got your reply as I was going onto hour number.......of my workout and you saved me from myself.Like I said I am beyond words happy I found you 🥰
suffering for 6-7 months.cause of fitness+hiit cardio. how are you now ?
Hi Jill, thanks for sharing your experiences and all of your knowledge. Are serious leg / foot cramps related to overtraining?! I am woken up every night in agony with cramps that won't shift!!
As I mentioned in the video, there are upwards of 75 symptoms that are possible with OTS. Cramping is on that list, but remember that true OTS is represented by a constellation of symptoms...not just one thing. You would have to understand what other symptoms/complications you're experiencing and whether they are consistent with higher volume/intensity training without adequate recovery. Lots to consider!
@@jillcolangelopsych Thank you for taking the time to reply!
I pee a lot , I lost my period and I gained weight. What should I do? :(
Found your information very useful thankyou,I am still recovering for being over trained and wondering if cold baths are a useful thing to do in this time of recovering?
Again, some people enjoy ice baths for muscle soreness/recovery and there is also some research that says that very cold baths/shower can decrease stress hormones. If they make you happy, go ahead and have the cold bath :)
8:10 quite true in my experience -- doing everything "right" (HR
Yes and you'll find that most of those anecdotes about HR being a good way to detect and prevent OTS are pretty much useless... Sorry to hear you're suffering. If you have additional questions, go ahead and email me acaseofthejills@gmail.com
Hi! I was wondering if OTS causes a decrease in running performance because I have a lot of the symptoms of OTS. But, the big thing I have been experiencing is hitting mileage and paces that used to be easy for me. What do you recommend I do or how much time I should take off of running, because I am struggling with what to do since I have no coach.
OTS absolutely decreases performance. This is usually the #1 reason why athletes start to understand that something is drastically wrong. It would be hard for me to advise you without knowing your history, but you can email me acaseofthejills@gmail.com :) For now, I would take as many rest days as possible and focus on sleep/good nutrition.
Before 10 months i was in the gym and was so tired. Had headache. Have really hard fatigue till now. I went to so many doctors. Everyone of them said im good. My testosterone is good too. Heart rate is 75-85 and thats a lot for me. 24 years male. Any idea if this is OTS?
I could never diagnose you officially. However blood tests will not reveal positive diagnosis for OTS either. If you’d like to discuss go ahead and email me jillacolangelo@gmail.com
What’s the doctors name you are referencing? Jack Ragland?
Jack Raglin
Is it possible to feel overtrained with a lower training load ? I cycle 4 - 5 times a week but I also walk 20k steps 5 days a week with work.
The short answer is: YES.
Hi, how long does it take to recover from OTS? ..over 1 month break but not really better yet
Impossible to say. It truly depends on how deep you buried yourself and how little you're willing to do now to rest and repair. If you have more questions, you can email me jillacolangelo@gmail.com
You recover form it ?