The Thermo Diet: The Simple Scientific Way To Eat To Lose Fat Easily, Increase Your Metabolism, and Balance Your Hormones

The Thermo Diet: The Simple Scientific Way To Eat To Lose Fat Easily, Increase Your Metabolism, and Balance Your Hormones Paperback – April 18, 2022

by Christopher Walker (Author)

Everything you’ve ever been told about dieting and nutrition is wrong.

Both men and women alike assume that healthy eating should be a chore, a constant struggle to lose weight, overcome metabolic issues, and balance their hormones. From birth into adulthood, we’re fed a stream of lies about nutrition: from the mass media, the government, & pharmaceutical industry propaganda. You believe these lies, and they keep you struggling on the hamster wheel of fad diets and medications.

But this doesn’t need to be your fate.

Liberate yourself with the Thermo Diet. A lean physique, endless energy, balanced hormones, a healthy sex drive, and deep sleep can all be your “new normal” now. Within the 2 hours it will take you to read this book, you will understand just how simple losing weight, increasing your metabolism, and balancing your hormones truly is!

This step-by-step guide to nutrition teaches you:

  • Which “health foods” you’re eating right now that you should actually completely AVOID
  • Why eating more sugar and salt, not less, will quickly improve your health
  • The most common vitamin and mineral deficiencies that are killing your progress
  • How you’re being duped by Big Pharma to believe that serotonin is “the happy hormone,” when in fact it keeps you stuck in a vicious cycle of depression
  • Why eating vegetables is not necessary at all!
  • Which simple, delicious foods you should be eating every single day to massively improve your health
  • The #1 toxic oil that you should NEVER eat (hint: it’s being used in nearly every restaurant and packaged food on Earth)
  • And so much more…

The Thermo Diet by Christopher Walker – the first person to graduate from Duke University’s neuroscience program in just 3 years – cuts through the information overload in the nutrition industry, giving you a deliciously scientific step-by-step plan to achieve all of your health goals with less effort, and more enjoyment than you ever thought possible!





Hormones play a significant role in maintaining human health and a vital role of communication within the body. Out of the 600 hormones in the human body, the most notable are: Testosterone, Thyroxine, Adrenal, Estrogen, Melatonin, Human Growth Hormone, and Cortisol. These hormones are often produced by glands in the body and transported via blood to other parts of the body. They carry messages that impact the functioning of the human body. The overproduction or underproduction of any of these hormones may have implications to the functioning of our bodies (Ray, 2015). This paper discusses these implications with a focus on Testosterone, Estrogen, Melatonin, Human Growth Hormone, and Cortisol. The paper also looks at the effect of vitamins imbalance, such as Vitamins A, B, C, D, E, K2, and mineral imbalance, such as: Manganese, Magnesium, Calcium, Selenium, Zinc, Boron and Omega-3. There is a discussion on Probiotics and Natural Foods and Spices such as Black Seed Oil, Garlic, Ginger, Lemon, Turmeric, Cinnamon, Red Cayenne Powder, Apple Cider Vinegar (ACV) and Honey.


Testosterone is responsible for regulating fertility, fat distribution, muscle mass, and red blood cell production. The optimum testosterone level for men is about 270 to 1070 nanograms per deciliter (ng/dL). Having above the normal level of testosterone may impact the individual’s physical and mental abilities, causing acne, greater assertiveness and reduced social anxiety, greater work capacity and energy improvements, motivation and greater ambition, shorter refractory period and heightened libido/ sex drive and response times, concentration and greater ability to work and complete complex mental tasks, increased muscle mass and strength, higher base metabolic rate and reduction in body fat, mild euphoria and a reduction in depression. On the contrary, low levels of testosterone is associated with increased risk of osteoporosis, increased risk of low libido, increase in fat tissue, constant fatigue, depression, increased risk of Alzheimer’s disease, minor testicle shrinkage, reduced fertility, hair loss and enlarged prostate. Low testosterone levels may also result in a decline in physical energy, strength, stamina, diminished mental aggressiveness, more aches and pains in the bones and joints than normal, weight gain and a decline in erections and libido (Ray, 2015).

The Estrogen hormone is responsible for sexual development and regulating menstrual cycles in females. It affects the entire reproductive system of women. Its level in women’s body varies between different stages of menstrual cycle. High levels of Estrogen, or Estrogen dominance, occur when the body’s levels of Estrogen and progesterone are not in balance. Excessive level of Estrogen has various implications: bloating, fibrocystic lumps, tenderness and swelling in breasts, decreased sex drive, increased symptoms of premenstrual syndrome, irregular menstrual periods, panic attacks and anxiety, headaches, mood swings, cold feet or hands, hair loss, weight gain, memory problems, fatigue or sleepiness and trouble sleeping.

Melatonin hormone is produced by pineal gland in tryptophan in the human brain. It plays a key role in regulating the sleep cycle. Its production is often triggered by decreased light exposure. It has an influence on immune system and it is known to regulate the production of sex hormone. It also plays a role in several female and male conditions (Whiticomb, 2011).

There are several factors which lead to a low level of Melatonin. One of the factors leading to lack of sleep is exposure to light during sleep time (PowerHealthYT, 2016). This may happen when one uses a phone until late at night before sleep. This is because the phone exposes the individual to light, which causes insomnia, accumulation of toxins inside the brain, and causes loss of memory. Insomnia works against the production of Melatonin. The blue light emitted by smartphone works against the production of Melatonin consequently altering sleep patterns (Viral Hub, 2017).

It is important for one to ensure he or she has enough Melatonin, as low levels of Melatonin have been associated with Seasonal Affective Disorder, Bipolar Disorder, Anxiety, Schizophrenia, Alzheimer’s disease and other dementias. Low levels of Melatonin have also been linked to people suffering from Panic Disorders, Depression, various types of Cancers, Sleep Disorders, Cardiovascular Disease, risk for Coronary Disease, Fatigue, Cataracts, Parkinson’s Disease, Heart Attacks, Heart Arrhythmias, Blood Clots, Elevated Cholesterol Levels, sensitivity to Stress, unusual Menstrual Flow, Irregular Menstrual Cycle and Scoliosis (Ray, 2015; Whiticomb, 2011).

Another important hormone is Human Growth Hormone (HGH), a natural Testosterone booster produced in the pituitary glands. It plays an important role in growth and development, cell regeneration and maintaining health human tissues. Its deficiency may cause erectile dysfunction, poor cognitive function and mood, poor sleep, weaker bones, increased risk of cardiovascular disease, reduced muscular strength and poor fracture healing in adults. In children, its deficiency may predict slow hair growth and prominent forehead. Mehl (2016) suggests that one can increase HGH in the body by skipping meals, praying and fasting. According to Berg (2017) HGH helps in cell growth, fat burning, cognition, and cell regeneration. It can be improved through Intermittent Fasting, Hypoglycaemia, Arginine, Vitamin B3 and Intense Exercising.

Cortisol is a glucorticoid hormone synthesized by the zona fasciculata in the Adrenal Cortex of the brain. It plays a key role in combating stress. Low levels of Cortisol may affect an individual’s quality of life by causing a plethora of health issues. These include dizziness, psychological and mental ailments such as depression, heart palpitations, weakness and fatigue, emotional hypersensitivity, inability to cope with stress, muscle weakness, social anxiety, scalp ache, headache and general body ache, jitters and anxiety, extreme craving for salty foods, nausea, vomiting and diarrhoea, dull or severe back pain, confusion and clumsiness, hunger pain and abdominal pain, extremely sensitive skin, non-existent or irregular menstrual period, dark circles under the eyes and insomnia, motion sickness, symptoms of Irritable Bowel Syndrome (IBS) and low bladder capacity (Whiticomb, 2011). Conversely, chronically elevated levels of Cortisol are associated with Hyperglycaemia (High Blood Sugar), Hypertension, Carbohydrate Cravings, suppressed immunity, reduced libido, Type II Diabetes and Metabolic syndrome, fat deposits on the belly, neck and face and Insulin Resistance (Whiticomb, 2011).

Other deficiencies such as Iodine Deficiency have been associated with the development of goitre, mental retardation and intellectual disability (Berg, 2018).


Vitamins can be categorized into two groups: Fat-Soluble Vitamins and Water-Soluble Vitamins. Water-soluble Vitamins include C and B-complex. B-complex Vitamin group consists of eight types of compounds namely B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panthothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid), and B12 (Cyanocobalamin). Fat-Soluble Vitamins include Vitamins, A, D, E and K. These groups of Vitamins are stored in the human body for a relatively longer period and can be toxic to the body when consumed in excess.

Lack of Vitamin A can cause xerophthalmia, very dry and rough skin, night blindness, slower bone growth, faulty tooth development and decreased resistance to infections. Conversely, excess Vitamin A may cause dry and itchy skin, loss of appetite, nausea, headache, dizziness, slowed growth, birth defects, increased risk for hip fractures, and blurred vision (Bellows & Moore, 2012).

Lack of Vitamin B1 may cause beriberi, muscle wasting and weakness, mental confusion, impaired growth, water retention. The effects of excessive Vitamin B1 are unknown. Vitamin B2 deficiency is associated with pellagra, which is characterized by dermatitis on lips and nose, cracks on the mouth, cataracts, red tongue, a sore and light sensitivity. Health consequences of large doses of Vitamin B2 include rashes, flushed skin and liver damage. Vitamin B6 deficiency is associated with the following symptoms – dermatitis, skin disorders, anaemia, nausea, kidney stones and cracks at the corners of the mouth. Excess doses may cause nerve damage. Lack of Vitamin B7 may cause nausea, muscle pains, vomiting, loss of appetite, fatigue, anaemia, muscle pains and heart abnormalities. Lack of Vitamin B9 affects protein production and cell growth. This may impair growth. It may also cause diarrhoea and anaemia. In pregnant mothers, folate deficiency may cause children to have neural tube defects. There is no known effect of over consumption of Vitamin B9. Deficiency of Vitamin B12 may cause fatigue, anaemia, degeneration of nerves leading to tingling and numbness, and neurological disorders. There is no known effect of overconsumption of Vitamin B12 (Berg, 2017).

The best-known health consequence of Vitamin C deficiency is scurvy. This condition is characterized by fatigue, sunken eyes, pale skin, weakness, muscle pain, inflamed gums, diarrhoea, easy bruising, aching joints, poor appetite, shortness of breath, irritability, fever, and pale skin. Excess Vitamin C may cause kidney stones, rebound scurvy, diarrhoea and gout.

Lack of Vitamin D may cause rickets and flattening of the back of skull in children. In adults, lack of Vitamin D may cause osteoporosis (i.e., loss of bone mass), osteomalacia (bone and muscle weakness), greater risk of cancers, infectious disease, autoimmune diseases, and hypertension. On the contrary, too much Vitamin D may lead to the excess calcium in the blood, accumulations in the liver, decreased appetite, slowed physical and mental growth, vomiting and nausea (Bellows, & Moore, 2012).

Vitamin E deficiency largely occurs in premature infants and individuals who lack the ability to absorb fats. Health consequences include muscle weakness, loss of body movement control, vision problems, weakened immune system and loss of feeling in the legs and arms. Excess Vitamin E may pose a threat to individuals using blood-thinning medications, such as warfarin (Coumadin) and statin drugs (Bellows & Moore, 2012).

The body also requires Vitamin K2 and K1 for various functions and deficiency of these two Vitamins has health consequences. Vitamin K2 plays a role in transporting Calcium Metabolism (Berg, 2014). The key health consequence of Vitamin K deficiency is haemorrhage. On the contrary, excessive amount of Vitamin K may cause liver damage, the breakdown of red blood cells and may alter blood clotting for individuals taking anticoagulants or blood-thinning drugs (Berg, 2014).

Vitamin D3 has cancer fighting properties. A deficiency of D3 goes along K2 deficiency. K2 and D3 are helpful in the absorption of Calcium. It directs where the Calcium goes. K1 helps minimize blood-bleeding disorders. K1 turns into K2. Deficiency of K2 has high risk of cancer, kidney stones, stroke, diabetes, brain disease, and osteoporosis. K2 is found in soybean products and cheese (Petersen, 2017; Berg, 2014; iHealth Tube.Com, 2018).

According to Dr. Berg, Mineral Oil or Liquid Petroleum should be avoided. It isn’t good because it depletes the body from soluble vitamins such as vitamin A, D, E and K. This oil has hidden names and may be found in cosmetics ranging from moisturisers to foundations, laxatives and even baby oil (Berg, 2018). Mineral Oil or Liquid Petroleum is a by-product in the process of distillation of petroleum to produce gasoline. It is a transparent liquid, it has no colour and is mainly made out of alkanes and paraffins. According to the Environmental Working Group, this oil may be contaminated with cancer-causing Polycyclic Aromatic Hydrocarbons (PAHs) (Brad, 2014) .


Risks of Manganese deficiency include changes in mood, joint and muscle pain, bone loss, hormonal imbalances, frequently getting sick and low immunity, chronic fatigue syndrome, impaired glucose sensitivity, symptoms of premenstrual syndrome (PMS), impaired reproductive abilities, changes in appetite and digestion. On the other hand, too much Manganese is associated with cognitive problems and birth defects.

According to Walker (2018) health benefits of Magnesium includes: increased energy, better nerve functioning, production of hormones, reduced anxiety behaviours and improved sleep.

Lack of Calcium is associated with weak bones and teeth in children and weakened bones in adults. Insufficient iron is associated with anaemia and inhibited intellectual performance.

According to Walker (2018) Selenium reduces liver damage by increasing nutrient absorption, helps in protein synthesis and carbohydrates. However, inadequate Selenium intake impairs the production of Testosterone and Healthy Sperm, leads to slow wound healing, loss of appetite, weakens the immune system and increases the risk of infections.

Inadequate Zinc intake is associated with muscle weakness or pain. According to Walker (2018), Zinc deficiency may lead to the following symptoms: changes in appetite combined with massive cravings for food, change in smell and taste, hair loss, digestive issues, fatigue, infertility, malfunctioning of immune system, and nerve dysfunction. According to Walker (2018), food sources for treating Zinc deficiency include: mushrooms, lamb, chicken, turkey and eggs.

According to Walker (2016), Boron currently holds the most impressive results on natural Testosterone production in terms of scientific evidence. Boron is a rare mineral on Earth, and in the whole universe. This is because boron is a “trace leftover” of the big bang, arriving Earth via cosmic dust and meteor materials. There is a good amount of scientific evidence showing the Boron and Testosterone benefits. Boron has the ability to increase testosterone levels in healthy human.

Omega-3 deficiency has several symptoms: skin related signs, concentration and attention problems, mood related signs, inflammation, and sleep and energy related signs. Skin related signs include: dry skin and hair, brittle or soft nails, rough patches of skin, dandruff, dry eyes, atopic allergies and small bumps. Attention and concentration related signs include inability to concentrate, hyperactivity and attention deficit. Mood related signs are low frustration, mood swings, depression, anxiety and irritability. Sleep and energy related signs are: poor sleep quality and fatigue. Finally, inflammation related signs relate to join pain (Kutty, 2010; Yip et al., 2013).


The daily use of Probiotics is very important, whether it is through fermented probiotic foods, or by using a daily Probiotic supplement. According to Walker (2017), the human gut flora communicates with the nervous and immune systems, thus it is vital for people to populate their gut flora with good bacteria, especially after spending decades of our lives pumping terrible food into our bodies, which leads to an imbalanced gut flora. According to Walker (2017), Kefir, Organic Grass Fed Yogurts, Raw Cheese, Kimchi and Kombucha are some great natural sources of probiotics. Dr. Berg explains what a probiotic is and their benefits. There are ten times more microbes living in and on our bodies than there are body cells. These microbes assist in making vitamins and breaking down the food, not to mention the fact that they protect our immune system (Berg, 2014).

Natural Foods and Spices such as: Black Seed Oil, Garlic, Ginger, Lemon, Turmeric, Cinnamon, Red Cayenne Paper, Apple Cider Vinegar (ACV) and Honey have numerous health benefits. For example, Natural Cures (2018) emphasized the fact that Black Seed Oil, Turmeric, Ginger, Milk Thistle and Dandelion Root can be used to effectively treat liver diseases. According to Natural Cures (2018), Black Seed Oil cuts down oxidative damage to the liver, Turmeric has anti-inflammatory properties, Ginger flashes toxins from the body, Milk Thistle lowers the cholesterol level and Dandelion Root speeds the job of the liver by flushing out none-toxins.

Garlic could prevent cancer, help build the body’s immune system, prevents cardiovascular diseases, regulates blood flow in vessels, lowers the cholesterol level, reduces the risk of prostate, stomach, throat and colon cancer. Walker (2017) also hinted that when put together, Vitamin C and Garlic can help get rid of varicose veins by opening up veins.

Ginger could ease rheumatoid arthritis and osteoarthritis. It helps prevent common cough and cold. It stimulates appetite, and treats hangovers and nausea.

Cinnamon improves the ability to fight cancer, protects individuals against heart diseases and Type II Diabetes. It helps in regulating blood flow in vessels, lowering blood glucose levels, triglyceride and cholesterol levels.

Turmeric could reduce the risk of cancer and it is known to cure diseases like carpal tunnel syndrome, arthritis and Alzheimer’s disease.

Red Cayenne Pepper helps in reducing the risk of cancer. It is an immune booster and an anti-oxidant.

According to Dr Berg, Apple Cider Vinegar (ACV) can help you lose belly fat. It doesn’t do it directly, but indirectly and not through its Vitamins and Minerals, but through Acetic Acid. Apparently this acid has the ability to reduce the resistance to insulin, and increase glucose uptake by the muscle cells. This then lowers the blood sugars and the need for the pancreas to make insulin. The result is less insulin, more fat burning and less fat storage in the belly. The other good thing is that when insulin resistance improves, the ability to absorb Vitamins, Minerals and Protein (Amino Acid) increases. One tablespoon of ACV is recommended to be taken daily with a glass of water. If desired, for a better taste one tablespoon lemon juice can be added (Berg, 2017). However, there are side effects when taking too much ACV and Kombucha Tea. For instance, it is not recommended to take this product if you have ulcer or gastritis. If too much ACV is being taken, the following symptoms might be experienced: Difficulty Breathing, Increased Heart Rate and Insomnia (Berg, 2018).

Other plant, such as Maca, has several benefits: weight loss, boosted libido, diabetes prevention, improved heart health, preventing heart blood pressure, fighting anaemia and strengthening the immune system, helping menopause conditions, improving fertility, improving sense of well-being, reducing depression and anxiety (Natural Cures, 2018). Natural Cures (2018) suggests that some of the health issues can be overcome by avoiding the consumption of foods such as French Fries from fast food joints. According to Natural Cures (2018) such French Fries have health consequences. They are prepared using soybean oil and other ingredients that are associated with chronic diseases.

Lemon, Honey and Red Cayenne Powder also have numerous health benefits. Lemon contains Vitamin C, which stimulates the liver, boosts the Immune System, aids in digestion, lowers blood pressure, defends against bacterial infections, aids lymphatic health and fights cravings. Red Cayenne Powder is also a metabolic booster. It helps increase the blood flow by opening up blood vessels and prepares the stomach for digestion. It aids in burning calories and boosts appetite (Hess, 2016).

Lastly, Honey has several health benefits, such as: treatment of bacterial infections, gastroenteritis and ulcers. It reduces the risk of heart disease and cancer, promotes sleep, aids with diabetes and is a natural cough syrup. Elderberry Creek Farms (2016) suggested that the best approach to curing common cold and flu is combining garlic, ginger, lemon juice, honey, and cinnamon paper. Similarly, Berg (2018) suggests that Cinnamon and other ingredients such as Cocoa, Coconut Oil and others can act as an alternative for Keto and Intermittent Fasting. Multiple studies suggest starting the day with bulletproof coffee to have higher energy levels, lower fatigue and less desire to eat while fasting (Berg, 2017; Asprey, 2014). Some recommend having bulletproof coffee with cayenne pepper, cinnamon, ginger and honey for better tasting coffee.

Some health tips find the Ketogenic Diet (KD) as a diet containing low-carbohydrates, medium-protein and high-fat content. According to Dr Berg, a Healthy Ketosis Diet constitutes 170-200 gm (3-6 Oz) of fat, medium protein, and 7-10 cups (almost 7-10 Oz) of vegetables with no sugar and no processed carbohydrates (bread, pasta, biscuits, cereals, crackers, etc.), and is advocated to help fight cancer and other chronic diseases. Carbohydrates should be minimized to about 50 grams per day. Not to mention that Genetically Modified Organisms (GMO) should be taken strictly out of the diet, just as plastic is not to be eaten by any living being (Berg, 2018). On the other hand, it is also suggested that Gluten is bad for one’s health, because it causes inflammation to individuals with celiac disease (Berg, 2017). It can also cause Gluten Intolerance (Schehr, 2018). Dr. Berg talks about whole wheat grains versus refined wheat grains. As soon as you grind the grains, it becomes exposed to oxygen and you lose a good amount of the nutrition within days. So when you buy whole grain bread or refine grain products, you have no idea when that grain was ground into flour. Yes, the whole grain has all the parts of the grain, but it’s still exposed to oxygen and thus a denatured product. Then there is the issue of gluten, which is also very high on the glycemic index scale. In my opinion whole grains are not much healthier than refined grains (Berg, 2017). Walker has highlighted the processed Grains (Gluten and Lectins) as one of the five elements to be avoided for a better and healthy gut flora (Walker, 2017). Furthermore, Walker had linked Beta Glucan, one of the main compounds found in Oats, as being a polysaccharide that has very potent anti-androgen effects on the human body. Avena Sativa is another word for the common oat. Beta Glucan has been found to suppress the Cholesterol production. Pointless reductions in Cholesterol often bring about reduced levels of steroid hormones like Testosterone (Walker, 2017). According to Berg (2017), Lactose Intolerance happens when one is unable to breakdown lactose (the sugar of the milk). Symptoms include bloating, pain in the abdomen, rumbling of intestines and inflammation. Berg (2018) suggests that people should adopt a culture of sticking to healthy diets, by sticking to their eating plans and schedules, as well as depriving themselves from certain harmful foods. Understanding the combination of vitamins is crucial (Bright Side, 2018). Injecting small amounts of two immune stimulating agents could lead to the stimulation of t-cells to destroy tumour (RT America, 2018). By stimulation, t-cells will recognize the tumour and destroy it. Agents will activate the t-cells to enable the body to destroy the tumour.


As demonstrated herein, hormonal imbalances may have health and psychological consequences. For example, Cortisol, Adrenaline and the DHEA precursor hormone may cause hormonal imbalances and ultimately cause mental health-related symptoms, including insomnia, anxiety and depression. Excess stress hormone may lead to irritability, sleep disorder, jitters and anxiety. Lack of these stress hormones may cause an individual to feel tired, sluggish, depressed, suffer from concentration problems and become moody. An overactive thyroid may trigger insomnia, depression, panic attack, anxiety and moodiness. Conversely, an underactive thyroid can cause anxiety, fatigue, moodiness and depression. This emphasizes the need to strive for hormonal body balance, and such balance would lead to a better communication within the human body, which improves human intelligent.

It cannot be stressed enough the fact that each individual needs to map his or her own personal journey towards holistic health. There is no single solution that could fit us all. The key to understanding personal health, irrespective of your age, is through a comprehensive blood test that checks for deficiencies or excess of all Vitamins and Minerals. Such a test is recommended twice a year.


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