TABLE OF CONTENTS
| Acknowledgments | xi | |
| PREFACE | 1 | |
| INTRODUCTION | 5 | |
| 1 | ENDOCRINOLOGY Cellular communication Hormones Endocrine apparatus |
11 12 13 16 |
| 2 | THE ADRENAL CORTEX Effects of cortisol on our metabolism Further functions of cortisol DHEA |
18 18 19 20 |
| 3 | HGH OR SOMATOTROPIC HORMONE GH and pituitary gland Action of HGH How to optimize endogenous level of GH |
21 21 24 25 |
| 4 | THE GONADS Outlines of anatomy and physiology Androgens Female Gonadal hormones Optimization of testosterone level |
28 28 29 32 34 |
| 5 | THYROID HORMONES | 37 |
| 6 | INSULIN | 38 |
| 7 | MELATONIN | 41 |
| 8 | LEPTIN | 42 |
| 9 | ANTHROPOMETRIC MORPHOLOGY | 43 |
| 10 | DIETOLOGY | 50 |
| 11 | GLYCEMIC INDEX | 56 |
| 12 | NUTRITION IN PRACTICE 1. The importance of a healthy breakfast 2. Checking glycaemia through glycemic index and glycemic load 3. An adequate amount of proteins in each meal 4. An adequate amount and type of fat in each meal 5. An adequate consumption of dietary fibers, fruit and vegetables 6. The proper potassium/sodium rate 7. A correct acid-base balance 8. Eliminating refined wheat 9. Eliminating junk food 10. Eating consciously |
67 68 70 72 73 75 78 78 79 81 87 |
| 13 | CHRONOBIOLOGY Features of biorhythms Overview of biorhythms and hormones secretion Nutrition and circadian rhythms |
88 91 96 102 |
| 14 | MORPHOLOGY OF THE CONSTITUTIONS | 110 |
| 15 | TEST | 119 |
| 16 | MORPHOLOGY: ANDROID OR GYNOID | 125 |
| 17 | THE COM DIET (CHRONOHORMORPHO-DIET) An integrated circuit Conclusions |
131 135 144 |
| 18 | THE DIET FOR THE HYPERLIPOGENETIC INDIVIDUAL Food timing |
146 149 |
| 19 | THE DIET FOR THE HYPOLIPOLYTIC INDIVIDUAL Food timing |
162 165 |
| 20 | CELLULITE The four stages of cellulite |
168 169 |
| 21 | THE DIET FOR THE HYPERMIXED INDIVIDUAL Food timing |
174 177 |
| 22 | THE DIET FOR THE HYPOMIXED INDIVIDUAL Food timing |
180 182 |
| 23 | DIETARY SUPPLEMENTS – Recommendations in line with the morphological biotype – Vitamins – Minerals – Amino acids – Lipids – Active supplements on lipids and glucose metabolism – Adaptogenic herbs and phytonutrients – Anorectic supplements |
185 187188 190 193 195 197 198 203 |
| 24 | PHYSICAL EXERCISE 1. Strength training 2. Aerobic training 3. Flexibility training |
205 209 212 215 |
| 25 | PHYSICAL EXERCISE AND BIOTYPE | 217 |
| 26 | TRAINING FOR THE HYPERLIPOGENETIC INDIVIDUAL Aerobic training Flexibility training Strength training Summarizing Training time |
219 219 220 220 220 221 |
| 27 | TRAINING FOR THE HYPOLIPOLYTIC INDIVIDUAL Aerobic training Strength training Flexibility training Summarizing Training time |
222 222 223 223 223 224 |
| 28 | TRAINING FOR THE HYPERMIXED INDIVIDUAL Strength training Aerobic training Flexibility training Training time |
225 225 226 226 226 |
| 29 | TRAINING FOR THE HYPOMIXED INDIVIDUAL Strength training Aerobic training Flexibility training Training time |
227 227 228 228 228 |
| 30 | STRESS MANAGEMENT A rating scale for rapid stress assessment Stress and biotypes The four psychological types in psychogenetics Stress and the four “COM” biotypes Anti-stress strategies |
229 233 235 237 241 242 |
| 31 | SPOT REDUCTION | 245 |
| 32 | SPOT REDUCTION: ITS PHYSIOLOGICAL FOUNDATIONS | 253 |
| 33 | SPOT REDUCTION AND SCIENTIFIC RESEARCH | 257 |
| 34 | STUBBORN FAT AND HOW TO FIGHT IT (by Lorenzo Pansini) General principles for facilitating the mobilization of stubborn fat |
263 270 |
| 35 | DIET DIFFERENTIATED FOR MUSCLE AREA The cyclization of carbohydrates Depletion of glycogen and localized fat loss Conclusions |
278 282 286 290 |
| 36 | A PERSONAL EXPERIENCE (by Chiara Caliaro) | 293 |
| 37 | LOCALIZED FAT LOSS : a controlled clinical study (by Paolo Luzi – Massimo Spattini) Method Results Conclusions |
296 296 |
| 38 | SPOT REDUCTION AND BODY TEMPERATURE Methodology |
303 304 |
| 39 | COSMETIC TREATMENTS | 308 |
| 40 | SUPPLEMENTS AND SPOT REDUCTION | 311 |
| 41 | QUESTIONS AND ANSWERS | 317 |
| REFERENCES | 353 | |
| ABOUT THE AUTHOR | 363 |