The Hormone Reset Diet Read Online Free PDF

formula (BMI = weight ÷ height 2 ). 3 If you use kilograms and centimeters, you have your result. If you use pounds and inches, you need to multiply the result by 703. (See Notes for more details and examples. 4 ) For example, for a woman who is 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 64 2 ) × 703 = 25.7
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Waist-to-height ratio (WHtR).
One recent study of 3,937 women in the United Kingdom showed that their waist-to-height ratio predicted their risk of diabetes better than their BMI. Other studies concur. 5 To calculate your WHtR, take your waist measurement from measurement one (one inch above your belly button) and divide that by your height in inches (or use an online calculator 6 ). If you’re female, keep your WHtR less than 0.49. If your WHtR is 0.50 or higher, let’s work together to get the ratio down over the next twenty-one days.
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Basal metabolic rate (BMR).
Your BMR is the amount of calories that you burn at rest over twenty-four hours (if you stayed in bed all day). The result helps you determine whether your metabolism is fast or slow. You can measure it at a gym (usually as a resting metabolic rate, based on the oxygen you inhale and the carbon dioxide you exhale), or you can calculate an estimate based on your weight, height, and age. Use an online calculator (see Resources) or the following formula if you can’t make it to a participating gym.

BMR = 655 + (4.35 × weight in pounds) +
(4.7 × height in inches) – (4.7 × age)

Continuing with our example of a woman who is 150 pounds with a height of five feet four inches, and an age of forty,
         BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420
Once you know your BMR, you can determine your daily caloric burn by adjusting BMR based on your physical fitness. For someone who exercises lightly one to three days per week, you multiple BMR by 1.375. Sedentary folks use BMR × 1.2, and people who moderately exercise three to five times per week, use BMR × 1.55.
In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day. While weight loss is not simply a matter of calories in and calories out, BMR can give you a ballpark for where your metabolism is at the beginning and end of the program. You can raise your BMR by resetting your metabolic hormones, lifting weights, and burst training.
Measurement #3: Hormones
    Frequency: Before Day 1 and again on Day 22
    Supplies Needed: A computer with Internet access or
The Hormone Cure
    Instructions: My Hormone Score is a quiz that has been formulated to help you quickly identify which of your hormones and neurotransmitters are imbalanced. You can take the online assessment at www.thehormonecurebook.com/quiz/ or purchase my book,
The Hormone Cure,
for the full-length version. If you use the full-length version, tally the total number of “yes” answers for each hormone imbalance and record that number as your score on your tracker (page 26). If you’re using the online quiz, make a note in your journal of which hormones may be out of balance prior to starting your Hormone Reset, and you can revisit the quiz again after you’ve completed the twenty-one days.
Measurement #4: Sleep
    Frequency: Daily
    Supplies Needed: Nothing is needed to measure total sleep; use a sleep tracking device to measure type of sleep (see my recommendations in the Shopping Guide, page 34).
    Instructions: At a minimum, you should record the quantity and quality of your sleep each night using a journal. Better yet would be to measure your type of sleep using a tracking device. On the Jawbone UP device, for example, you will receive a “sleep score” each night or a percentage of ideal sleep for you based on your age and sleep patterns. If you’re using the UP, record your Day 0 sleep score from the main app page on your smartphone.
Measurement #5: Blood