Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Preface
Contents
Introduction
How I discovered the importance of hormones
PART 1 HOW HORMONES MAKE YOU GAIN WEIGHT
Chapter 1 Overweight? It’s your hormones!
Chapter 2 How healthy hormones keep you slim and fit
Chapter 3 The 9 key hormones for a slim figure
Insulin
Thyroid hormone
Testosterone
Oestrogen
Progesterone
Growth hormone
DHEA
Cortisol
Melatonin
Chapter 4 Things that can go wrong with your hormones
Disaster 1: Your cells become ‘deaf’ to the hormones
Disaster 2: Hormones slow down the basal metabolism
Disaster 3: There are fewer active hormones
Disaster 4: The hormone production slows down
Disaster 5: The inter-balance of the hormones is disrupted
Disaster 6: Your liver doesn’t function properly
Disaster 7: Too much testosterone is being turned into oestrogen
Disaster 8: You suffer from a Candida intestinal infection
Chapter 5 Why do you gain weight faster later on in life?
Overweight due to the male menopause
Overweight due to the menopause
PART 2 THE HORMONE BALANCE PROGRAMME
Chapter 6 Take the test: which hormones are out of balance?
Is your oestrogen level too high in respect to progesterone?
Check the symptoms
Probable causes?
How to tackle this?
Is your testosterone level too low in respect to oestrogen?
Check the symptoms
Probable causes?
How to tackle this?
Too much cortisol in comparison to DHEA
Check the symptoms
Probable causes?
How to tackle this?
Insufficient thyroid hormone
Check the symptoms
Probable causes?
How to tackle this?
Adrenal fatigue
Check the symptoms
Probable causes?
How to tackle this?
Surplus of insulin
Check the symptoms
Probable causes?
How to tackle this?
Insufficient growth hormone
Check the symptoms
Probable causes?
How to tackle this?
Chapter 7 The hormone balance diet
1. Eat as nature intended to
2. Limit your sugar and carbs intake
3. Ensure your fat intake suffices
4. Eat sufficient proteins
5. Limit your gluten and dairy intake
6. Enjoy a glass of beer or wine, but in moderation
7. Ensure the acid-base ratio is well-balanced in your body
8. Eat fibre rich nutrition
9. Avoid food additives
10. Prepare your meal with care
11. Prevent a Candida infection
12. Drink plenty of water
13. Use vegetal hormones
14. Beware of food allergy and intolerance
15. Drink little coffee or tea
16. Eat as much as you want
Chapter 8 Hormone balance recipes
Breakfast tips
Smoothie
Oats with Brazil nuts
Fruit salad with nuts
Lunch tips
Salad with grilled chicken and grilled veggies
Oriental seafood soup
Dinner tips
Diner 1
Baked potatoes with bay leaves
Oven chicken
Spicy salad with marinated veggies
Diner 2 (choice of meat or fish)
Lamb stew with apricots (serves 4)
Spicy Squid (serves 4)
Diner 3
Curry
Curry chicken soup (serves 4)
Filling: (quantity to taste)
Curry with veggies, meat, chicken or fish
Basis (serves 4)
Stir-fried green beans
Home-made mayonnaise
Ingredients
Variations
Chapter 9 Use food supplements to balance your hormones
Prevent an iodine deficiency
Chapter 10 The hormone balance workout
Strive for the following three goals when working out
1. Activate the correct hormonal systems
2. Increase the muscle mass
3. Improve your cardiovascular condition
Hormone balance cardio workout
Take on one of the following interval workouts per training session
Hormone balance strength exercises
1. Full squat
Thighs, buttocks, back, abdomen
2. Deadlift
Back, backside thighs, buttocks
3. Bent-over row
Back, front upper arms
4. Lunge
Buttocks, thighs
5. Bench presses
Chest, shoulders, backside upper arms
6. Stand-up shoulder pressing
Chapter 11 Reduce your stress hormones and lose weight
1. Make yourself as comfortable as possible and lie down or take a seat.
2. Try to extend the exhalation rather than the inhalation.
3. Repeat this exercise a few times per day.
Chapter 12 Live according to the rhythm of your hormones
The menstrual cycle
Hormones with a 24 hour rhythm
Cortisol
Melatonin
Growth hormone
Hormonal changes per season
Eat according to your hormonal rhythm
Chapter 13 Hormone supplementation
Chemically modified hormones or bio-identical hormones?
APPENDICES
E-numbers to avoid
Colorants
Preservatives
Food Acid, thickening agents, emulsifiers, stabilisers
Acidity-regulators, anti-caking agent and raising agents
Flavour enhancers
Expedients
Symptoms of hormonal problems
Thyroid deficiency
Adrenal fatigue
Insulin resistance
Growth hormone deficiency
Cortisol level too high in respect to DHEA
Oestrogen level too high in respect to progesterone
Testosterone level too low in respect to oestrogen
Sources
Chapter 1
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Chapter 7 and 9
Chapter 10
Chapter 11
Chapter 12
Acknowledgements
← Prev
Back
Next →
← Prev
Back
Next →