When it comes to metabolism, energy, immunity, memory, mood, and strength, who doesn’t need a boost now and then? The Hormone Boost is the first book to provide an extensive, scientific overview of the six hormones that influence weight loss. Although it is widely accepted that the thyroid hormones control weight loss efforts, Dr. Turner reveals how the impact of five other hormones—testosterone and DHEAs, adiponectin, growth hormone, adrenaline, and glucagon—are equally important when trying to lose weight.
In Dr. Turner’s previous bestselling books, she taught you how to identify and solve hormonal imbalances. In The Hormone Boost, she focuses on optimizing what’s right and includes a revolutionary plan that has been proven effective for everyone, not just those experiencing symptoms of hormone disruption. With more than 60 recipes and a simple Pick-4 guide to creating meals, smoothies, and salads, the book makes getting the right balance of carbs, fat, and protein easy.
The Hormone Boost is chock-full of tips and positive research findings and features daily progress tracking aids and a weekly workout plan that emphasizes strength training. The book also includes advice about supplements for accelerating fat loss, improving sleep, digestion, and skin appearance, as well as building strong muscles and bones. You will find inspiration in the success stories from Dr. Turner’s clinical practice and TV belly-fat makeovers.
Rather than merely targeting weight loss, The Hormone Boost offers total wellness. No more deprivation, irritability, hunger, or fatigue that so often accompany diets. Dr. Turner’s plan will have you energized from the start!
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About the Author
Gabra Zackman is the award-winning narrator of over 300 audiobooks. She has been in the business since 2004, when she started recording for the National Library Service for the Blind. A classically trained actress, Gabra has appeared in theaters all over the country as well as on film and television.
Read an Excerpt
The conversation that started me down the Hormone Boost path made me realize how many people these days fit into a “just okay” mold—a way of existing from day to day that isn’t awful but sure isn’t great, either. Perhaps you feel the same way. When I stopped and really thought about it, I realized this shouldn’t have come as a surprise. In my practice, I hear from people all the time—all day, every day, in fact—about what they want more of, or what they want to improve. There’s a lot of common ground in these discussions, and chances are good that you’ve had the same thoughts from time to time (or maybe more often). This, then, is where we begin: with the biggest and most important areas in need of a boost.
How ’bout a Boost of These . . .
While there is an almost endless supply of areas in our daily lives that can be improved, the following seven are the ones that crop up most often in the discussions I’ve had about well-being.
Regular sleep and regular exercise combined with a thoughtful diet should be sufficient to give anyone the energy they need for a busy life. The thing is, if we’re not getting the right kinds of sleep, practicing the right exercises or eating the right foods, we can wreak havoc on our energy levels without even knowing it. If part of how you’re managing your days right now requires the assistance of regular caffeine intake or high-sugar foods or an afternoon nap, you’ll be interested in The Hormone Boost’s plan to power up your energy by targeting the specific hormones and habits that affect it most intensely.
Being strong isn’t just about being able to open the pickle jar without special implements or assistance. It’s also about creating the optimum conditions for your body to take care of itself and move freely through the world. Whatever your limitations are (in terms of health, work or mobility), a stronger body will improve your energy and quality of life. It can even make sitting at a desk for several hours more manageable, and allow you to burn more fat while doing it! Strong bodies also age more gracefully and recover from illness and injury more quickly. We’re not able to get any younger, but we can always get stronger. The Hormone Boost plan will show you how.
We might not notice our memory gaps in this always connected ultra-digital world. Can’t remember a celebrity’s name? You can IMDB it. Worried about forgetting a new contact’s number? Put it in your smartphone. Never before have we had so many devices stand in for memory. As a result, unsurprisingly, our memories are not as strong as they used to be. (I once nearly drove myself crazy trying to remember an actor’s name—and I refused to look it up online. It took me three days but I trusted that her name was in there, and sure enough, it was: Reese Witherspoon. Boom.) It’s impractical to disengage completely from all of your devices and external reminders, but you can give your memory a genuine boost by attending to the hormones that give it strength and longevity. Quicker, more intense memory recall is part of a strong, active brain—and it supports your mental acuity.
It’s hard to be healthy and energetic and fit without metabolic support. As I mentioned previously, I went through an intense struggle with my metabolism after graduating from university, and again six years later, after naturopathic medical school. During both periods, my strict diet and rigorous exercise sessions failed to help me lose weight or keep it off. It was during those times that my hormonal health concerns forced me to realize that the formula calories in – calories burned = weight loss was by no means complete. Hormones are the body’s powerhouse; the processes they drive sustain every aspect of health and fat-burning potential (a.k.a. metabolism). Boosting your metabolism means augmenting your capacity to generate and use energy—and that is naturally connected to your health, energy and fitness levels.
Regardless of your size or style, you should be confident. Full stop. The people I am most drawn to are those who just seem entirely comfortable with themselves—people who own their worth, who wouldn’t trade places with anyone. This is what I wish for all of my patients and friends, because it can make such a massive difference in every area of your life: professionally, personally (especially in intimate relationships), physically. Confidence walks with a straight back and long strides and a general peace with the world. Balancing your hormones, especially those discussed in this book, will allow you to generate confidence in your sense of surety and comfort with your body, your life and your relationships.
The twenty-first century has brought with it an amazing number of quick fixes and surface shortcuts—and we rely on them to make our lives easier in countless ways. Too often, though, we don’t stop and think about the challenges this reliance is creating. Take hand sanitizer. While effective in the immediate biological sense (e.g., after using the toilet), its prevalence is making it harder and harder for our bodies to build up their own immunities. Ditto for antibiotics, which, when overprescribed, compromise our ability to fight off seemingly minor viruses and bacteria. I’m not suggesting you swear off sanitizer entirely or avoid a doctor’s prescription, but I invite you to explore what a hormonally boosted immune system can do. If the metabolism is the body’s powerhouse, the immune system is Neighborhood Watch: it monitors comings and goings and does its best to ensure you’re safe. A hormone boost to the metabolism increases not only its efficacy but also your overall safety.
Boosting your mood has a more subtle impact, in some ways, than boosting your metabolism or immune system. A mood boost won’t necessarily help you lose a few pounds or fend off the flu that’s going around. But our moods are pervasive, and they have the power to change our perspective, our schedule and our interactions. Wake up in a bad mood? You might swear at the thought of hard-boiled eggs for breakfast and grab a croissant instead. Have an unexpectedly tense confrontation with a client or colleague? You might “treat” yourself to a beer as soon as you get in the door, to help unwind after that adrenalin-inducing conversation. When you’re in a good mood, you are more patient (you’ll walk home rather than jump in a cab), make better choices (cheerfully crunch that salad—and those abs!) and attract the good energies of others (that stranger you bumped into at the produce stand just happens to be a trainer at your local gym and invites you in for a free session). Boosting your mood will have a thousand small positive effects in every area of your life.
The Hormone Boost has been diligently researched and designed to boost every part of you. We’ll explore each boost area and its corresponding hormones thoroughly, unpacking the science behind hormonal health and tracing the connections between what we do and how we feel. I’m also thrilled to be able to share with you some amazing successes from my practice; they demonstrate just how important hormonal health is in all areas of your life. And each chapter will leave you with my recommendations for boosting the hormones that are integral to powering up your body, your mind and your fat-loss efforts. Specifically, we’re going to focus on a group of hormones I’ve come to think of as “the fat-loss six.”
Table of Contents
From Me to You: Why I Wrote This Book 1
Introduction: The Hormone Boost and You 7
Part 1 The Fat-Loss Six
1 Fat-Loss Hormone #1: Thyroid Hormone - Your Metabolic Master 23
2 Fat-Loss Hormone #2: Accelerate with Adrenaline 42
3 Fat-Loss Hormone #3: The Androgenic Hormones - DHEA and Testosterone 50
4 Fat-Loss Hormone #4: Growth Hormone and Acetylcholine - Hormones of Strength and Rejuvenation 65
5 Fat-Loss Hormone #5: Any Way You Add It Up, Adiponectin Subtracts Fat 79
6 Fat-Loss Hormone #6: Go, Go, Glucagon! 93
7 Brain Boost: Happy, Mentally Sharp and Craving-Free - Dopamine, Serotonin and Melatonin 106
Part 2 Get Prepped
8 Three-Step Home Prep 133
9 Four-Step Body Prep 159
Part 3 The Hormone Boost Action Plan
10 The Hormone Boost Nutrition Plan 185
11 The Hormone Boost Supplement Plan 207
12 The Hormone Boost Workout 219
Part 4 Food Lists, Shopping Lists and Recipes
13 Permitted Foods and Grocery Lists 245
14 The Recipes 267
Appendix: The Hormone Boost Success Tracker 313
General Index 325
Recipe Index 335
About the Author 343