STEP #1: Get your damn Diet in Check It’s funny how everyone is looking for that magic supplement to increase “their hormones”, when really the “secret” begins with your DIET. Breaking News just came in! Your Diet will get you ripped! Not a drug, not a supplement, but good old fashion HE-MAN diet!

1. ameerrosic.com
http://www.ameerrosic.com/the-7-most-epic-ways-on-how-to-balance-your-hormones-naturally/
The 7 Most Epic Ways on How To Balance Your Hormones
Naturally
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STEP #1: Get your damn Diet in Check
It’s funny how everyone is looking for that magic supplement to increase “their hormones”, when really the “secret”
begins with your DIET.
Breaking News just came in!
Your Diet will get you ripped!
Not a drug, not a supplement, but good old fashion HE-MAN diet!
“Ameer Whats wrong with my current diet?”
How about…
Industrial seed oils
HFCS
Shit load of sugar
Chemical in foods (& things you can’t spell h73845r45)
Preservatives

2. Welcome to your modern SAD diet
The average American consumes 12 teaspoons of sugar a day, which adds up to about TWO TONS of sugar
during a lifetime – that’s like eating 2 Volkswagon beetles of sugar!
INSANITY!
What are you suppose to eat then Ameer?
Great question!
Do you think there’s a holy grail of diets that will jack your hormones through the roof and get you lifting cars over your
head?
You better !@#$ believe it! (Pardon my French).
Shit’s about to get real – or to be more exact – “bulletproof”.
Good news is my friend Dave Asprey, the bulletproof executive, already has an epic “what to eat” chart for you – his
Bulletproof diet.
Follow it, use it, and memorize it.

3. And just maybe one day, you’ll be able to lift that car over your head, or die TRYING.
Talk about Hardcore… That’s what Optimal Health warriors are all about!
STEP #2: SLEEP
Optimal Health Warriors need sleep.
And don’t go making excuses to me: “but Ameer, I can survive on 4 hours of sleep” or “Ameer, I just can’t sleep at that
time!”
I am calling you out! BULLSHIT…
(As Matthew Mcconaughey once said, in one of his all time garbage flicks).
Why’s sleep important for natural hormone production?
Great questions, young padawan!
No geeky science – let me just tell you this:

4. Sleep is your Jedi Master… and without proper sleep cycles all of your hormones, ESPECIALLY Testosterone, will
slowly vanish in front of your eyes. When your body starts putting on the classic donut belt around your waist, you’ll
know what’s up.
Like I said, sleep is where it’s at…
DON’T BELIEVE EH?
Let me scare you a bit then
Sleep loss dramatically lowers testosterone in healthy young men: (1)
“At least 15% of the adult working population in the US gets less than 5 hours of sleep a night, and
suffers many adverse health effects because of it. This study found that skipping sleep reduces a
young man’s testosterone levels by the same amount as aging 10 to 15 years.”
Oh snap!
Did you catch that?
10 -15 years… How’re you doing Grandpa?
So without a proper sleep cycle you’re pretty much screwed.
You’re probably wondering though…”Great Ameer – I work a night shift, what the hell am I suppose to do?!”
Let me be brutally honest with you.
Try your hardest to CHANGE! You are the MASTER of your life.
And if you got a second, read this… Click Here
(Side note: I highly respect all the service workers, who work the grave yard shift to keep us shmucks safe
and alive at night. To you, I Salute YOU!)
The big elusive question becomes, how can you improve your sleep?
Easy. Follow this graph…and you’ll be on your way building and bursting with hormones in your blood!

5. Or Don’t…
Kevin spacey said it the best:
“The greatest trick the Devil ever pulled was
convincing the world he didn’t exist. And like that,
poof. He’s gone”
Well *poof*, your hormones are gone… if you think sleep is not
important.
Step #3: Exercise (This is a no brainer)
I’m just going to skip this step. You guys already know what’s up – I don’t need me to tell you that exercise is

6. important for natural hormone production.
But if you gotta read about it, then check this out.
Step#4: Meditation
Oh brother, this was a tough one for me, at least when I first started.
You’re probably shaking your head:
“Ameer, I can’t Bleeping mediate, I’m busy and my mind is racing”
Then you’re DEFINITELY the person that needs to meditate.
I was the same – a GO—GO–GO, crush, destroy, brain on super rocket octane fuel.
But at the pace, you’ll burn out fast and become dust in the wind.
(Yup, I just quoted Dust in the wind lyrics – Kansas, or you might better know it from the song played at Blues funeral
in Old school “You’re my BOY BLUE”.)
How do you meditate?
Great question Optimal Health warrior!
Here’s a list of what works for me:

7. Journaling
Qi Gong
Standing still outdoors and staring at a tree or water
Sitting down and letting your mind race
These are simple things I do on a day-to-day basis that help me improve my hormones.
And truthfully the science has been here for a long time, it’s just you and I have had our eyes shut!
Recent research performed by Dr. Vincent Giampapa, M.D., a prominent anti-aging researcher and
past-president of the American Board of Anti-Aging Medicine, revealed that regular deep meditation
dramatically affects production of three important hormones related to increased longevity,
stress, and enhanced well-being: cortisol, DHEA, and melatonin.
At the slower Alpha and Theta brainwave patterns, production of DHEA and melatonin increases significantly.
One study noted an increase in DHEA of as much as 44%.
Some even had DHEA increases of up to 90%.
Melatonin increases were even more astounding, with average increases of 98% recorded. Many participants even
had increases of up to 300%.
On the other hand, cortisol levels declined by an average of 47%.
I hope you heard that!
Imagine that your stress hormone (cortisol) goes down, your sleep hormone (melatonin) goes up and DHEA, which is
your secondary master hormone, sky rockets as much as 44% – even natural hormone replacement therapy doesn’t
give you those numbers!
Meditation is the real deal!
Get your head straight. And your hormones will be happy
Step #5: Vitamin D baby. Give me that Sun!
“That right!” as Dave Chapel used to say…
Vitamin D may be your hidden crux when it comes to optimizing and enhancing your hormone levels naturally – so

8. much that you’re turning green and your shirt starts ripping…
Hmmm did some say Incredible Hulk?
WHY IS VITAMIN D IMPORTANT?
Vitamin D increases your levels of testosterone, which may boost libido.
In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels
after one year. (2)
Just pause for a moment and think about?
You go the beach, you feel the hot warm glare/energy touch your skin, and it sends an instant sense of happiness to
your body.
Now before you explode off your chair and start racing for Vitamin D supplements, first get the real low down before
you piss away your hard earned money.
“That’s right”. Time to save you some Money – cue happy dance.
The first step to ensuring that you’re getting all the benefits of vitamin D is to find out what your levels are using a
25(OH)D test (a.k.a. 25-hydroxyvitamin D).
Once you get your levels do the following, soldier:

9. #1 During the summer get your ass outside 2 hours minimum. No “if’s” or “but”s
#2 Do this everyday…
#3 Do this till summer is over
#4 Winter time eat liver and fish which has Vitamin D
#5 Take Cod liver oil which has Vitamin D
#6 Vitamin D emulsion drops. Dose depends on your test results
Read this epic blog post if you want more detailed layout of Vitamin D
Step #6 BCAA
Okay Optimal Health warrior, here’s your first real “supplement”.
And as Rick James once said “Cocaine is hell of drug”
You better believe that BCAA’s are the cocaine of the health/fitness world, but for good reason.
Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance
training.(3)
Now before jumping up and down like a giddy little schoolyard girl, I want to STATE this…

10. BCAA’S are NOT your magic answer to improve your hormones, but just a tool you can use.
Remember this; batman has many tools in his tool bet and uses them wisely when it
calls for you
Be like batman and you can’t go wrong
How do you find out what dose you need?
It all depends, warrior, on your goals and sport.
I don’t want to go in too much detail here, but here’s what you can do:
Take a pre-work out BCAA 5 grams with baking soda and lemon and BCAA 5 grams post workout
(I do this for 8 weeks on and off – seems to do the trick.)
I’m currently training powerlifting hoping to hit a 600lb deadlift by Sept and 415 full back squat… Wish me luck!
Step #7: Rinse and Repeat
What did you think, you can only do this once, and say that’s that?
Wrong!
To truly benefit and enhance your hormones from all of the above steps, you must do this for LIFE.
If you want to truly become an Optimal Health warrior, and have ROCK star hormones you must live.breath.grow this
lifestyle…there’s no other way.
“You are in this for life” – Some Mafia Movie

11. What’s your next step from here?
Comment below and let me know what you’ve learned from this article and what you’ve done in the past to improve
your hormones that worked.
“You must concentrate upon and consecrate yourself wholly to each day, as though a fire were
raging in your hair.” - Taisen Deshimaru
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