Lecture Notes: Optimizing Anabolic Hormones for Muscle Growth and Fat Loss

Introduction

• 22 lbs muscle gain and fat loss in 6 months.
• Focus on optimizing 8 anabolic hormones naturally: Growth hormone (HGH), Testosterone, Thyroid hormone, IGF-1, Insulin, Ghrelin, Estrogen, and Cortisol.
• Anabolic steroids boost these hormones, but natural optimization avoids side effects.

Growth Hormone (HGH)

• Released by the pituitary gland, boosts muscle size, strength, endurance, and fat burning.
• Ways to Boost HGH:
  • Saunas increase HGH by 1,600% in 3 days via heat shock proteins.
  • Weight training and blood flow restriction (BFR) significantly increase HGH.
  • Fat loss and 24-hour fasting boost HGH by lowering fatty acids and insulin.
  • Sleep is crucial; melatonin can triple nighttime HGH surge.
  • Avoid alcohol, it severely reduces HGH.
  • Supplements like amino acids, Vitamin D, and B complex can boost HGH.

Testosterone

• Produced in testes/ovaries, boosts muscle and blocks fat.
• Natural Boosting Strategies:
  • Lower cortisol; exercise can spike testosterone unless overtraining.
  • Fat loss decreases estrogen, thus increasing testosterone.
  • Avoid alcohol and opioids; they drastically reduce testosterone.
  • Adequate sleep is crucial for testosterone release.
  • Certain foods and supplements (e.g., soybeans, mucuna pruriens, omega-3s) can increase testosterone levels.

Thyroid Hormone

• Controls metabolic rate, fat and muscle production.
• Boosted by saunas, cold plunges, and certain exercises.
• Key Nutritional Boosters:
  • Iodine, selenium (Brazil nuts), omega-3s, Vitamin D, and zinc.
  • Low-calorie diets and stress can significantly lower thyroid hormone.

IGF-1 (Insulin-like Growth Factor 1)

• Facilitates muscle growth, released by growth and thyroid hormones.
• Boosted by similar methods that boost HGH and thyroid hormones.
• Supplements like amino acids, magnesium, and zinc directly affect IGF-1.

Insulin

• Anabolic properties discovered in diabetics; crucial for muscle growth.
• Optimization Strategies:
  • Balance baseline and spikes; high sensitivity reduces fat storage.
  • True cold plunges and intense exercise improve insulin sensitivity.
  • Avoid carbs before sleep; melatonin can help in regulating insulin.

Ghrelin

• Known as the hunger hormone, but also boosts HGH and prevents muscle loss.
• Boosted by fasting and intense workouts.
• Supplements like Vitamin D, omega-3, and MCT oil enhance ghrelin without increasing appetite.

Estrogen (for men)

• Excess estrogen can decrease other anabolic hormones.
• Reduction Strategies:
  • Fat loss, avoiding alcohol, high-fiber diet, and cruciferous vegetables.
  • Supplements like curcumin and DIM to manage estrogen levels.

Cortisol

• Stress hormone, negatively impacts muscle growth.
• Reduction Methods:
  • Bright sunlight, meditation, saunas, and structured breathing.
  • Avoid overtraining and alcohol.
  • Supplements like curcumin, melatonin, Vitamin D, Vitamin C, and amino acids can lower cortisol.

Conclusion

• Comprehensive guide available for further reading on supplements, dosage, and timing.
• Encouragement to check personal hormone levels and adjust strategies accordingly.
• Additional resources: fitness newsletter, social media for ongoing tips.