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Chapter 21
of NHE

 

 

Natural Hormonal Enhancement

Table of Contents

 

 

 

Chapter 1

Is Anti-Aging Unnatural or is Aging Unnatural............................................................................. 1

 

 Chapter 2

Biological Aging vs. Chronological Aging............................................................... 3

Chapter 3

Growth Hormone and the Hormonal Revolution................................................ 5

References................................................................................................................................. 9

Chapter 4

Putting Your Hormonal Army to Work for You................................................... 11

I. Hormonal Synergy................................................................................................................. 11

A. Growth Hormone and Testosterone.............................................................................. 11

B. Growth Hormone and Estrogen..................................................................................... 12

C. Hormone Replacement or Not?..................................................................................... 12

Report - The Question Every Woman Faces:
Estrogen Replacement or Not?..........................................................
13

D. Somatopause vs. Menopause........................................................................................ 14

E. Reversing Growth Hormone Decline.............................................................................. 14

II. Principles of Natural Hormonal Enhancement: An Overview.............................................. 15

A. Muscle Axis and Fat Axis: The Conceptual Foundation............................................... 16

1) Muscle Axis ............................................................................................................ 16

a. Anabolic Hormones............................................................................................ 16

b. Catabolic Hormones........................................................................................... 16

2) Fat Axis  .................................................................................................................. 17

a. Lipogenic Hormones........................................................................................... 17

b. Lipolytic Hormones........................................................................................... 18

B. Taking a Turn for the Hearse, or Turning Back the Clock?............................................ 18

C. Natural Hormonal Enhancement Strategy in a Nutshell................................................. 20

References.................................................................................................................................. 21

Chapter 5

You Can Learn a Lot from an Ancient Warrior:
Looking Back to Prehistory to Unlock Secrets to Super-Health.............. 24

A. A Departure from the Ancient Warrior Diet: Throwing Your Hormones a Curve........ 27

B. The Modern Day Ancient Warrior................................................................................ 29

References................................................................................................................................. 30

Chapter 6

The Misinformation Age.................................................................................................. 32

References................................................................................................................................. 36


 

Chapter 7

The Truth Can Hurt, But the Absence of Truth Can Kill.............................. 37

References................................................................................................................................. 42

 

Chapter 8

You Broil, Never Fry, But You've Been Living a Lie...................................... 44

I. Appealingly Simple and Intuitively Inviting......................................................................... 45

II. Hormones Regulate Cholesterol and Triglyceride Levels..................................................... 46

III. Examining History and Other Cultures............................................................................... 51

IV. Ignore-ance Defeats Truth and Causes Death..................................................................... 54

V. In a Nutshell, Here's What You Need to Know about Dietary Fat:..................................... 57

VI. Sugar-Burner or Fat-Burner?............................................................................................... 57

References................................................................................................................................. 58

 

 

 

 

 

Chapter 9

The Key to Permanent Fat Loss:
Working with Your Body, Not Against It.......... 65

 

I. Calorie Restriction - A No-Win Proposition......................................................................... 65

II. "Wasting" Calories................................................................................................................ 66

III. Overriding Your Fat Setpoint.............................................................................................. 67

IV. The Calorie Theory Refuted............................................................................................... 68

V. Counting Calories is Strictly Prohibited............................................................................... 69

VI. Fat Consumption and Hormonal Hunger: A Disastrous Combination............................... 70

References................................................................................................................................. 71

 

Chapter 10

The Hormonal Response to Food................................................................................ 75

I. Insulin and Glucagon: Opposing Forces in the Kingdom of Metabolism.............................. 76

A. The Insulin Mechanism: How it Works........................................................................ 77

1) Insulin as Fat-Builder............................................................................................... 77

2) Insulin as Muscle-Builder........................................................................................ 78

B. The Glucagon Mechanism: How it Works..................................................................... 78

1) Glucagon as Fat-Burner........................................................................................... 79

2) Glucagon as Muscle-Destroyer............................................................................... 79

C. Macronutrient Hormonal Triggers................................................................................. 80

II. Avoiding Spillover and the Conveyor-Belt Problem............................................................ 81

A. Cycle Carbohydrate to Avoid Spillover........................................................................ 81

B. Divide and Conquer to Avoid the Conveyor Belt Problem........................................... 82

III. High Insulin Dropkicks Energy Levels............................................................................... 82

A. Insulin Bars Access to the Supreme Fuel Source........................................................... 82

B. High Insulin Dulls Mental Acuity................................................................................. 83

References................................................................................................................................. 84

Chapter 11

Dietary Strategies for: Reshaping Your Body Combating Aging Subduing
Cravings
Increasing Energy Levels Improving
Athletic Performance
Promoting Health......................... 87

I. Reshaping Your Body and Combating Aging........................................................................ 87

A. Maximum Fat Loss Without Sacrificing Lean Body Mass............................................ 87

        Using Your Muscles to Turn Back the Hands of Time.............................................. 88

Report - Women and Muscles......................................................................... 89

B. The Anabolic, "Construction," Effect............................................................................ 89

Report - Anabolic Hormones in Action: Growth Hormone and Insulin -
Adversaries in Partnership ..............................................................  90

C. Protecting Protein: The Anti-Catabolic, Anti-Aging, Effect.......................................... 91

II. Increasing Energy Levels and Improving Athletic Performance........................................... 92

A. High Energy Levels while Losing Bodyfat.................................................................... 92

B. The "Metabolic Advantage" in the Gym - More Fat Loss from Exercise..................... 93

C. For Athletes and Bodybuilders: Avoiding the Pitfalls of Cutting Weight, and
    Making Steady Progress Competition to Competition, Year to Year............................ 93

III. Promoting Health................................................................................................................ 96

Avoiding the Health Problems Associated with Conventional Dieting
(While Enjoying the Health Benefits of the NHE Eating Plan).......................................... 96

IV. Subduing Cravings .............................................................................................................. 97

A. The Psychological Edge................................................................................................. 97

B. Real Hunger vs. Hormonal Hunger: A Critical Distinction............................................ 97

1) Real Hunger.............................................................................................................. 98

2) Hormonal Hunger..................................................................................................... 99

a. When Blood Sugar Goes South.......................................................................... 100

b. Serotonin Confusion: That Which Goes Up Must Come Down...................... 102

Report - Can a High-Carbohydrate Diet Lead to Serotonin Depletion?.......... 103

References................................................................................................................................. 104

 

Chapter 12

Monitoring Your Progress............................................................................................... 111

I. Bodyfat Testing..................................................................................................................... 111

A. Hydrostatic Weighing.................................................................................................... 111

B. Caliper Testing............................................................................................................... 112

C. Bioelectric Impedance.................................................................................................... 112

D. Near-Infrared Interactance............................................................................................. 113

II. The Clothes Knows.............................................................................................................. 113

III. The Way to Weigh.............................................................................................................. 113

IV. How You Feel..................................................................................................................... 115

References................................................................................................................................. 116

 

Chapter 13

Getting Started: Making the Metabolic Shift...................................................... 117

I. Getting Out of the Sugar-Burning Mode............................................................................... 117

II. The Metabolic U-Turn......................................................................................................... 118

A. How Much Carbohydrate?............................................................................................ 118

B. What to Eat during the First Seven Days....................................................................... 118

        What about Vegetarians and Vegans?.......................................................................... 119

C. What Not to Eat............................................................................................................. 119

III. Changing Your Body Requires Changing Your Mind......................................................... 119

Eating Affirmations............................................................................................................. 121


 

Chapter 14

The Natural Hormonal Enhancement Eating Plan:
A Lifetime Dietary Strategy.......................................................................................... 122

I. Introduction to Macronutrient Cycling................................................................................. 122

Report - Enter the Third Dimension................................................................ 123

II. Standard Fat-Burning Meals (Downcycle)........................................................................... 124

Functions of Standard Fat-Burning Meals.......................................................................... 124

III. Carb-Load Meals (Upcycle)............................................................................................... 125

A. Functions of Carb-Load Meals...................................................................................... 125

IV. What to Eat and When to Eat.............................................................................................. 127

A. The Standard Fat-Burning Meals................................................................................... 127

B. Hierarchy of Eating Priorities for Standard Fat-Burning Meals..................................... 128

V. Drink a Lot of Water............................................................................................................ 128

A. Warriors Don't Drink Soda Pop..................................................................................... 128

B. Water for Fat Loss and Health....................................................................................... 129

C. Is Water Anabolic?......................................................................................................... 130

VI. The Bodybuilders' NHE Eating Plan: A Dietary Strategy for Maximum Muscle Growth 131

A. Upcycle (Carb-Load Meals).......................................................................................... 133

B. Downcycle (Standard Fat-Burning Meals).................................................................... 134

1) Carbohydrate........................................................................................................... 134

2) Protein...................................................................................................................... 134

3) Fat............................................................................................................................ 134

C. The Cyclical High-Fat Diet in Historical Context.......................................................... 136

References................................................................................................................................. 136

 

Chapter 15

The Carb-Load....................................................................................................................... 138

I. Benefits of the Carb-Load...................................................................................................... 139

II. When to Carb-Load.............................................................................................................. 139

A. Splitting the Carb-Load.................................................................................................. 140

B. The Maintenance Plan.................................................................................................... 141

 III. What to Eat When You Carb-Load.................................................................................... 141

A. What about Fat?............................................................................................................. 141

B. Carbohydrate Partitioning.............................................................................................. 143

C. What about Protein?....................................................................................................... 144

D. Starchy Carbs vs. Sugary Carbs..................................................................................... 144

Review: What to Eat When You Carb-Load....................................................................... 146

References................................................................................................................................. 146

 

Chapter 16

Thermogenesis: The Science of Using Food to Increase Metabolism... 149

I. Reducing "Actual" Calories.................................................................................................... 149

II. Thermogenic Foods.............................................................................................................. 151

A. Fruits and Vegetables..................................................................................................... 151

B. Protein Foods................................................................................................................. 153

References................................................................................................................................. 154

 

Chapter 17

Protein Optimization and Meal Frequency............................................................ 156

Report - Optimization: A Recurring Theme of Natural Hormonal
Enhancement ..................................................................................... 157

I. How Much to Consume?....................................................................................................... 157

II. Maximizing Absorption....................................................................................................... 160

III. Meal Frequency.................................................................................................................. 161

References................................................................................................................................. 163

 

Chapter 18

Using Dietary Fat to Burn Bodyfat............................................................................ 165

I. How Much is Moderate?....................................................................................................... 168

II. Good Fat............................................................................................................................... 170

Report - Eicosanoids: The Master Key to Disease - and its Prevention ........ 171

A. Monunsaturated Fat and the Oil Controversy.............................................................. 171

B. Saturated Fat vs. Polyunsaturated Fat: A Critical Reassessment.................................. 173

C. Trans Fatty Acids: Mutant Child of Technology......................................................... 174

Report - Butter vs. Margarine:
Making Sound Health Choices in the Sound-Byte Era..................... 176

D. Omega 3......................................................................................................................... 177

Report - Healthy Bacon?................................................................................. 178

Report - To Flax or Not to Flax....................................................................... 179

References................................................................................................................................. 180

 

 

Chapter 19

Common Mistakes and How to Avoid Them........................................................ 187

I. Witch's Brew, Misplaced Loyalty, and the Felt Need to Conform....................................... 187

II. Don't Get Nickel and Dimed to Death by Hidden Carbs..................................................... 188

III. Be Proactive, Not Reactive................................................................................................. 189

IV. Snacking: When and Why.................................................................................................... 190

V. Snacking: What and How...................................................................................................... 191

Report - Better Living Through Better Brain Chemistry: Using Food to
Enhance Mental Performance and Emotional Well-Being................. 193

References................................................................................................................................. 194

 

 

Chapter 20

Lifestyle Factors: Small Modifications
Can Make a Major Difference in Your
Hormonal Status ........................................................195

I. Stress and Mental Outlook.................................................................................................... 195

II. Sleep..................................................................................................................................... 199

III. Sunlight................................................................................................................................ 203

Report - Rickets: An Osteoblast from the Past............................................... 207

IV. Alcohol................................................................................................................................ 210

Report - Is Alcohol an Aphrodisiac?............................................................... 213

V. Cigarette Smoking................................................................................................................. 215

VI. Sex and Relationships.......................................................................................................... 216

References................................................................................................................................. 217

 

 

 

Chapter 21

Hormonally-Intelligent Exercise........................... 234

 

I. Popular Exercise Myths........................................................................................................ 234

II. A New Dimension in Exercise.............................................................................................. 235

 

    The remainder of this chapter is available online at www.extique.com. Subsequent to NHEís printing in 2004, the authorís second book Hormonally Intelligent Exercise was published. HIE goes into greater detail about how to train optimally, and contains sample workout schedules and routines in addition to instructions on how to perform recommended exercises properly. To obtain a copy, please click here.

 

 

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