Hormone Restoration

"Hormone restoration is one of the most powerful ways to create natural weight loss."

For most people who cannot lose weight there is a hormone imbalance. This hormone imbalance is a situation where there is an over production of fat storing hormones and under production of fat burning hormones. Hormones are very powerful messengers to the brain that direct how the body is going to be built.

To learn more about fat storing and fat burning hormones, you can click on the links below:

• Hormones and Weight Gain
• Fat Burning Hormones

Having a hormone imbalance basically means that your metabolism has grown older than your body’s chronological age.

Without knowledge of this, your exercise and diet can be pushing your hormone imbalance further and further into a fat storing condition. This is also a surefire path to illness.

The good news is that there is a way to use nutrition and exercise to create natural hormone restoration.

It Starts with the Graph Below:

First, I want go over the bird’s-eye view of what happens to hormones during and after the workout.

You can see there is the first part on the left which is the actual workout itself. This is followed by a second phase called the “Catabolic Phase.” Then there is the “Anabolic Phase.”

Hormone Restoration:

The Goal

The goal of your resistance workout is to create the third phase, the “Anabolic Phase.” During this phase, muscle is built and fat is broken down.

But you have to go through the catabolic phase first! The catabolic phase always comes after 1 hour of starting the workout.

Hormone Restoration:

Hormonal Peak During the Workout

The first part to go over is the workout itself. Here is a blown up image of the first the workout itself.

Here you see human growth hormone take a surge within the work out.

You also see testosterone spike at about the 35 to 45-minute mark.

After that both hormones start to subside and cortisol starts to surge.

When you hear the now popular idea that a short intense workout is the best, this is why. After the 45-minute mark you are not getting any more hormonal response.

Diminishing Return

Between the 45 to 60-minute mark, there is no gain for the work you do. Exercising after this point will start to break your muscle down because cortisol will surge. The nervous system takes this intense stress as a warning signal and will make cortisol immediately dominant.

When cortisol surges it suppresses the anabolic hormones testosterone and growth hormone.

The length of the workout to enhance hormonal restoration means keeping it under 45 minutes.

The basic rule is - the more time our body has high levels of anabolic hormones and lower catabolic hormones the better. Over any given period of time we want the cumulative effect to be more time spent in an anabolic state.

Hormone Restoration:

The Catabolic Phase

This phase covers the first 15 - 18 Hours After the Workout

Here is the blown-up image of the “Catabolic Phase” of the Hormone Cycle.

Let’s go over some of the inner workings and things to know about this phase.

Cortisol Is Elevated

The cycle right after the intense workout is a catabolic phase where muscle is being broken down. There is a temporary medium-term stimulation of the sympathetic system and the parasympathetic system is on hold to a degree. As such, regeneration is not occurring at this time.

This lasts for about 15 to 18 hours.

For a person that is already having adrenal fatigue and or has signs of over-training (which are the same symptoms of adrenal fatigue), it may take longer as you allow the parasympathetic system to take control again.

When a person starts intense exercise after a long rest he often experiences constipation the following day. This is due, in part, to the suppression of the parasympathetic system which regulates elimination and digestion.

Hormone Restoration:

The Anabolic Phase

This is the third phase of the Hormone Cycle. This phase occurs 18 to 48 hours After the Workout.

This is the phase where the body is anabolic, or "growing" younger. The break-down phase has completed. Cortisol is on its downswing and testosterone and growth hormone are now surging.

The game to play here is that throughout the workout and the following 48 hours, we want to get the most testosterone and growth hormone and as little cortisol surge as possible. So, all the above rules of diet and rest will apply.

The quality of your Anabolic Phase is directly proportional to the intensity of the workout.

The More Intense the Workout
The Bigger the Anabolic Hormone Response

During the Catabolic Phase

During this phase, doing more resistance exercise will just keep cortisol elevated and break muscle down. This will prevent anti-aging and cause the opposite effect you are looking for.

When you are done with the Metabolism Makeover and want to move into fitness, you can change this rule and go for more. But for now, all we are focused on is restoring your health imbalances.

In some cases, High Intensity Interval Training can be done here but not for more than 30 to 45 minutes.

Another thing that can be done, is Low Intensity Interval Training.

It is something that needs to be gauged by you and your results. If you get too tired and start to get symptoms of cortisol as listed in "Cortisol and Weight Gain" then you have to reduce your intensity on the non-resistance workout days.

When you do a resistance exercise workout or a weight training workout, you create the hormone response above.

Hormone Restoration:

The hormones will go in cycles all the time. The question is, "Which is Dominant?"

When you look at the hormone cycle above, it can be represented as the image below.

In this image, you can see that the the blue broken line is dominant. The blue broken line represents fat burning hormones being elevated for a longer period of time.

If you are not able to lose weight, you have a cycle like this:

Here you can see that the red line is dominant. The red line represents the fat storing hormones. This is a metabolism that is aging fast and stressed out.

I hope this helps!

Metabolism Makeover

There are other barriers to hormone restoration and they are in my book “Metabolism Makeover.” In this book, you will get the step-by-step plan to remove all barriers to weight loss. This includes toxicity, hormone restoration, and oxygenation of the cells. It will change your life.

As you go through the “Resistance Exercise Principles,” in my book "Metabolism Makeover" you will learn the inner workings of each phase. As a result you will spend less time working out and more time resting, while achieving greater results in weight loss and reshaping your body.

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