Natural Hormonal Enhancement Table of Contents
About the Author .........................................................................................................................................................	i
Forward .........................................................................................................................................................................	iii
Note from the Author .................................................................................................................................................	v
Acknowledgements .....................................................................................................................................................	vii
Preface: My Story........................................................................................................................................................	ix
Dedication .....................................................................................................................................................................	xiii
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 ....................................................................................................................................................	95
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
III. Bioenergetic Pathways........................................................................................................................................	236
IV. The Pre-Workout Meal: Priming the Hormonal Environment.............................................................................	238
Report - The Glycemic Index Should Not be Accidentally Overlooked, Rather it Should be Deliberately Disregarded....................................................................	239
Report - Warning! You Can't Trust What You Read in Fitness Magazines....................................	240
V. The Post-Workout Meal: More of the Same, Please.............................................................................................	242
Report - How to Save Tons of Money by Making Your Own Homemade Performance Drink that Blows Away Anything You'll Find in Health Food Stores!.......................................................................................................	243
VI. What Kind of Exercise Should You Do?..............................................................................................................	244
Report - Resistance Training as a Means of Warding-Off the Deadly Crippler...........................................................................................................	247
The Times, They are A-Changin'.........................................................................................................................	248
Report - A Quick Word about Personal Trainers.............................................................................	249
VII. The Six Exercise Variables...................................................................................................................................	249
A. Exercise Selection............................................................................................................................................	249
B. Frequency........................................................................................................................................................	250
C. Load ................................................................................................................................................................	251
D. Intensity..........................................................................................................................................................	252
1) Effort Intensity (e-intensity)....................................................................................................................	252
2) Relative Intensity (r-intensity)................................................................................................................	253
3) Anabolic Intensity (a-intensity)...............................................................................................................	254