This comprehensive 31-minute video course by Dr. Gains provides a science-based framework for naturally optimizing the eight anabolic hormones that control muscle growth and fat loss. The course reveals how the instructor gained 22 lbs of muscle while cutting fat naturally by fully optimizing these hormones—the same mechanisms that anabolic steroids exploit, but achieved naturally without side effects.
The Eight core anabolic hormones covered are:
1. Growth Hormone (HGH) — Released in six pulses daily by the pituitary gland, HGH builds muscle size, strength, and endurance equally in fast and slow-twitch fibers while increasing fat burning up to 60%. The course provides 21 strategies including saunas (1,600% boost in 3 days), weight training with eccentric overload (7,000% boost for 4 days), blood flow restriction training (29,000% boost), sleep optimization with melatonin, fasting, and supplements like free amino acids, mucuna pruriens, vitamin D, carnitine, ornithine, arginine, and alpha-GPC.
2. Testosterone — Called the “king of anabolic hormones,” testosterone activates thousands of genes boosting muscle size, strength, and endurance, especially in fast-twitch fibers. The course emphasizes free testosterone (not total testosterone) since most is inactivated by SHBG binding protein. Thirty-one strategies include lowering cortisol, intensive weight training, fat loss, avoiding alcohol and opioids, prioritizing 7+ hours sleep, dietary changes (avoiding sugar, consuming soybeans for DIM, seafood for omega-3s, high-fiber foods), and nine research-backed supplements including fenugreek, zinc, tyrosine, Tongkat Ali, creatine, boron, ashwagandha, and vitamin D with magnesium.
3. Thyroid Hormone (T3) — Controls metabolic rate at every cell, affecting fat loss, muscle building, and energy production. Unlike other fat-loss methods, T3 prevents cravings and fat regain. Eighteen strategies include saunas and cold plunges (350% metabolism spike), intense lifting at 70% 1RM, avoiding low-calorie diets, stress reduction, iodine supplementation, selenium (Brazil nuts), omega-3s, vitamin D, tyrosine, rhodiola rosea, ashwagandha, zinc, and magnesium.
4. IGF-1 (Insulin-Like Growth Factor 1) — Called the “hypertrophy hormone,” IGF-1 is the most effective at boosting muscle growth and triggers new neuron growth in the brain. Nineteen strategies include leveraging growth hormone and thyroid hormone techniques, cold plunges (210% spike in muscles), and nine supplements, including essential amino acids, magnesium, arginine, zinc, carnitine, vitamin D, omega-3s, and fenugreek.
5. Insulin — Has dual effects: promotes muscle growth and protein synthesis while also storing fat. The key is timing (low baseline, spike around workouts) and sensitivity optimisation. Fifteen strategies include cold plunges (43% sensitivity increase in 10 days), intense exercise (doubles sensitivity in 3 months), free amino acids before workouts, ornithine, carb timing around workouts, melatonin to block nighttime insulin, zinc, and acromancia for GLP-1 release.
6. Ghrelin — Known as “the secret to ageing muscularly,” ghrelin prevents muscle loss and doubles growth hormone for every 10% increase. Strategies include 24-hour fasting (50% boost), intense workouts (30% baseline increase in 8 weeks), and supplements like vitamin D, omega-3s (50% boost), MCT oil (67% boost), acromancia (50% boost), curcumin, zinc, and ornithine.
7. Estrogen — Needs to be lowered in men (most have excess due to body fat, chemical exposure, alcohol, and testosterone boosting). Excess estrogen lowers HGH, testosterone, thyroid hormone, and IGF-1 while causing fat gain, water retention, and cancer risk. Twenty-two strategies include fat loss, avoiding alcohol, cruciferous vegetables (I3C lowers estrogen 45% in 2 months), curcumin (33% reduction), high-fibre diet (28% reduction), aromatase-blocking supplements, and liver support nutrients.
8. Cortisol — The stress hormone that breaks down muscle and fat for energy while shutting down muscle growth. Chronically elevated cortisol kills anabolic hormones. Twenty-seven strategies include bright sunlight exposure (20% reduction within minutes), intense training (50% baseline reduction in 8 weeks), saunas (40% reduction in 7 days), meditation (20% reduction per session), structured breathing (5 minutes may be more effective), avoiding alcohol (30% increase per 100ml/week), caffeine moderation (30% spike per 200mg), sleep priority (7+ hours critical), and supplements including curcumin (93% temporary reduction), melatonin (72% baseline reduction in 2 weeks), vitamin D (40% reduction in 2 weeks), vitamin C, free amino acids, ashwagandha, rhodiola rosea, and magnesium.
