Book cover of The Adrenal Reset Diet by Alan Christianson, NMD. — The Adrenal Reset Diet by Alan Christianson, NMD.

Imagine this: 2.5 billion adults worldwide—39% are overweight and 13% are obese—with childhood obesity rates quadrupling since 1990, now surpassing undernutrition on a global scale. Yet, why does mainstream Western medicine often overlook adrenal dysregulation, a key factor driving this looming $94 trillion economic burden over the next two decades?

Our adrenal glands play a crucial role in shifting our bodies from a state of thriving to one of survival, influenced by factors such as the consumption of processed foods high in fructose, environmental toxins, and the pressures of modern life.

Fortunately, a reset is achievable. By cycling carbohydrates to align with cortisol rhythms, prioritizing whole foods rich in fiber, and incorporating stress-relief techniques, we can regain balance.

Are you ready to switch from survival mode to thriving? Let's explore the path forward.

An ongoing global health crisis.

As of the latest available data (primarily from 2022-2025 reports), approximately 2.5 billion adults worldwide are overweight, with 890 million living with obesity. Categorized, this equates to about 39% of adults being overweight and 13% obese.

Among children and adolescents, childhood obesity has quadrupled since 1990, affecting nearly 1 in 10 school-age individuals (188 million) as of 2025. For the first time in 2025, obesity has surpassed underweight as the more common form of malnutrition among school-age children and adolescents globally, with exceptions found in regions of Africa and South Asia, where undernutrition persists.

Approximately 74% of American adults (aged 25 and older) are overweight or obese as of the latest comprehensive estimates from 2021. For the overall US population (including children), the figure is lower, at around 63%, based on over 208 million individuals affected in 2021.

Based on projections from key reports, the global economic cost of obesity-related diseases is expected to rise significantly over the next 20 years (2026–2045). Using data on current and future economic impacts, including an estimated annual cost of $4.32 trillion by 2035.

Status quo in mainstream medicine.

Mainstream medicine in the Western hemisphere doesn't believe in adrenal dysregulation. In the broader context, this is rooted in the educational system and a general mindset that treats symptoms rather than addressing the root cause.

Within Western medicine, there are no nuances between primary or secondary adrenal insufficiency or healthy adrenals.

You are likely to face rejection or dismissal if you attempt to discuss the subject with your doctor.

The "fat switch", fight or flight, and survival mode.

Understanding how our adrenal glands regulate a switch that determines whether we are in a state of thrive or survive is essential. When we are in a state of thrive, we burn energy and feel energized. When we are in a state of survival mode, we store fat and feel tired.

When our "fat switch" is set to energy, the calories we consume are directed to our muscles, where they are converted into energy. Likewise, when our "fat switch" is set to fat, calories are stored in our fat cells. Biologically, this is done to protect us.

Biologically, from our past, we have been wired to associate danger and threats with food shortages. Survival mode causes us to gain weight simply because our calories are taken from our muscles and stored in our fat cells.

An essential element to take into account is the correlation between unresolved trauma, especially C-PTSD, and how it negatively impacts our adrenal and hormone balance over time. Being stuck in survival mode and fighting or fleeing for years is a ticking bomb and is very likely to affect your weight at some point.

Stress does not create weight gain until there is a disruption in our adrenal rhythm. When we understand these correlations, we can make fundamental changes to our lives for the better. By addressing the core issues, we can break the cycle of merely treating symptoms.

Triggers: Processed food, pollution, and the pressures of life.

Three categories of triggers take a toll on the adrenals and our endocrine system:

Processed food: Increases inflammation and disrupts blood sugar. Inflammation causes our bodies to produce more cortisol, which helps reduce inflammation and regulate our blood sugar levels. Fructose is essential to be aware of, and how it turns our "fat switch" into storage mode. Toxic proteins are complex for our digestive system to break down, and are then attacked by our immune system.
Environmental pollution: Can be found in our air, water, and sources of light. Our body's ability to detoxify depends on the liver's detoxification cycle. The liver functions optimally when it is at rest during deep sleep. When our bodies are filled with pollution, our liver doesn't get to rest and ends up sending calories and toxins to our belly fat. Key toxins include heavy metals, solvents, pesticides, and plastic by-products.
Pressures of life: We live in a society filled with constant stimuli and low-level stressors, such as social media, text messages, emails, deadlines, and distractions. For people with a dysregulated nervous system, such as unprocessed trauma and PTSD, this takes an extra toll on our health in the long run. Our societies are in constant change, and the pressure of our modern way of living has risen significantly since the 1980s. It is also worth mentioning that there is a correlation between high stress levels and weight gain.

Adrenals and the endocrine system.

The adrenal glands sit on top of your kidneys, deep inside your lower back. They are a part of the body's endocrine system and have vital functions within your body:

Regulation of other hormones.
Balance of electrolytes.
When to turn off inflammation.
Fight-or-flight response.
Sleep and waking circles.
Blood sugar.
Body weight.

The more demand we place on the adrenals at a time, the more likely they are to move into survival mode. Unaddressed chronic stress is one of the main drivers of worn-out adrenals.

The cycle of weight gain.

Stress comes in many forms, such as depression, work, relationships, diet, and toxins.
Stress leads to adrenal dysfunction, which in turn raises cortisol levels.
Increased cortisol levels make us store abdominal fat.
Abdominal fat can make you crave sugar, fat, and salt.
The abdominal fat makes more cortisol itself.
Poor energy production occurs when fuel is stored instead of being burned, resulting in fatigue.
Fatigue and health changes drive depression.
Depression increases the stress levels of your body.

Basic principles of how the reset works.

The adrenal reset diet emphasizes a whole-foods approach to eating. Absorption of whole food may take from six to eight hours, while processed food, which is often high in fructose, can be absorbed in as little as 60 to 90 minutes. The consequence is that our bodies have to juggle to manage our blood sugar levels.

Carbohydrates are typically our primary source of energy, providing us with glucose, a type of sugar. If we cut our carbs too much, our cortisol will rise. If we skip too many carbs, our blood sugar will drop, which will again force our bodies to produce more cortisol to regulate our blood sugar.

The adrenal diet can teach us how to balance our diet by optimizing it through a cycle of carbohydrates and proteins.

An additional element is to pay attention to the fiber-to-glucose ratio in our diets. Fiber is a type of carbohydrate that can't be digested and has significant health benefits for us. Fiber helps us remove toxins, lose weight, and protect our immune system.

Learn your level.

Adrenal dysregulation can be divided into three levels:

“Stressed”: This stage is typically referred to as the "alarm" stage. Our adrenal glands are producing extra cortisol to meet the body's demands. Many people find themselves at this stage on a daily level. At this stage, our cortisol levels are typically elevated in the morning and low at night.
“Wired & tired”: The next stage is referred to as "resistance". Our bodies are expending energy in resistance, making it less able to maintain homeostasis and basic health functions. Core emotions revolve around urgency, accompanied by a sense of weakness. Our cortisol levels are typically lower in the morning and become elevated in the evening, which can interfere with sleep.
“Crashed”: The last stage is referred to as "exhaustion". Symptoms get worse and are persistent. The core feeling will be a deep feeling of weakness and collapse. Our cortisol levels are typically low from morning to evening, due to our adrenals being worn out by excessive demand.