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The warrior diet is essentially eating one meal a day and restricting calories and macronutrients
If you want to nibble on snacks during the day, you can do so with fruits, vegetables, and a little protein
This doesn’t include carbohydrates like bread and grains
Exercising on an empty stomach supports our sympathetic nervous system and promotes more weight loss
This diet guarantees several hours a day of fat burning hormones percolating through your body
During this period, your body is at a peak capacity to remove toxins and generate energy while staying alert, resisting fatigue and stress
Long periods of undereating increase protein efficiency
Your body will become more efficient at recycling proteins and will be utilized more efficiently when you do eat them
Not eating for long periods also improves insulin sensitivity so that when you do eat, your blood sugar doesn’t fluctuate wildly and your body won’t store the carbohydrate calories as fat
The trick is to re-train your body and teach it to become more instinctive
You can do this by avoiding most foods during the day though he recommends eating vegetables and fruits, and a little protein during the day like eggs, cheese, yogurt, and high-quality whey
He refers to “Warrior” as an instinct deep within us all
Stubborn fat is the fat that’s hard to get rid of and is caused by an excess of the female hormone estrogen
The Warrior Diet Principle:
The warrior diet is based on the daily cycle of under-eating and overeating
The warrior diet goals:
Trigger the warrior instinct
Burn fat
Gain strength
Accelerate metabolism
Boost virility
Detoxify
Slow the aging process
Attain a sense of freedom
Reach satisfaction
Live instinctively
Chapter 1: The Warrior Instinct
The warrior instinct manifests itself through 3 other human instincts:
The instinct to survive and multiply
The hunter predator instinct
The scavenger instinct
Falcons are trained well keeping their edge by keeping them underfed which allows their vitality and sharpness to maintain
While hunters eat only once hungry, scavengers eat all the time
Chapter 2: The Warrior Cycle
The distinguishing aspects of the warrior cycle are:
The energy cycle
The cycle of materialism and de-materialism
The healing process of the cycle
When you eat several meals throughout the day, you don’t give your body a chance to go through the process of detoxification and healing, or deprivation and satisfaction
Chapter 3: The Undereating Phase
Controlled fasting is easier to follow than water or coffee fasts, and it accelerates detoxification and overall well-being
When you fast, insulin drops and the hormone glucagon increases
When it dominates, most of the bodies energy comes from glycogen reserves and fat stores
Also, the drop in insulin allows the growth hormone GH to peak
This increases the body’s capacity to rejuvenate, repair tissues, and burn fat
A natural elevation of GH should help slow the aging process
The fear of hunger
Many people today have an irrational almost phobic fear of hunger
We live in a society that teaches us that it isn’t ever good to be hungry
Learning to deal with hunger was practiced intentionally to make people tougher and stronger, thereby more resilient to life’s hardships
Fasting hunger pains only last a few minutes but your body adapts
You can eat fresh veggies or fruits and fresh juices, or light protein like yogurt or eggs
But always break your fast with fresh, raw foods
The principle of fasting is based on not eating a full meal during the day
You can consume certain live foods and drink a lot of water
Naturally stimulating beverages like coffee and tea are allowed and a few nutritional supplements are suggested
You must minimize to mostly live, raw food in the form of fruit, veggies, and natural juices, and small portions of light fresh protein foods like yogurt, boiled eggs, or whey protein shake
Processed carbs and sugar should be avoided during the undereating phase as to not burst your insulin levels
Fasting vs. starvation
Fasting is the art of manipulating the metabolic system
It is controlled and for a limited time
When you reach this peak time period and eat a large meal, your body will compensate and your metabolism will be boosted higher than it was before
Conversely, with starvation, the fasting is not controlled and the body is forced to slow down its metabolic rate and start to cannibalize muscle and lean tissue
Fasting to heal
Throughout history, people have incorporated fast as a natural therapeutic method
Overall, mind-body energy is increased with fasting
This healing force throws off accumulated toxins, clears dead cells, and rebalances and rejuvenates the body
The accumulation of material in your body, especially undigested food and toxins, makes you sick
To begin with, avoiding toxins is very important
But it is at least as important to give the body a chance to detoxify itself
When you eat the traditional 3 to 6 meals and other diets, you don’t give your body the chance to detoxify and get rid of all the waste material
Detoxification is literally the neutralizing, breaking down, and elimination of waste and toxins from the body
Every organism and cell has anabolic and catabolic processes
The anabolic process deposits material into the tissues
The catabolic process destroys and takes material away from the body whether through burning fat, eliminating waste, or removing toxins
This cycle of depositing and removing material should be done on a daily basis
The Warrior Diet is the only one he’s aware of that’s based on daily detoxification
Elimination is integral to detoxification
It’s also a vital part of the daily human cycle, or the Warrior’s cycle
The warrior diet promotes a healthy, natural elimination cycle
Your immune system is naturally boosted during fasting and detoxification
Detoxification and the healing process
Sometimes you may get allergic reactions but these are the body’s way naturally activating the immune system to help heal and cleanse itself by getting rid of toxins in any available way
For example, if you have a fever and let it run its natural course without taking drugs, in most cases the fever will kill the bacteria or other pathogens, that’s helping the body to detoxify and heal
Taking drugs cuts short this process so your body may not have a chance to finish the healing cycle
The adaptation usually lasts for the first few weeks when beginning the warrior diet
Some people adapt immediately, but it normally takes between 1 to 3 weeks
Adaptation is necessary
Adaptation relates to the warrior instinct because part of the warrior instinct involves taking chances
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Chapter 4: What to Consume During the Undereating Phase
As mentioned previously, detoxification and keeping insulin at a minimum level are of prime importance during the undereating phase
It’s most important to consume live, raw foods on a daily basis during the undereating phase
Live foods contain vital nutrients, enzymes, vitamins and minerals that aid in daily detoxification
When you ingest raw and fresh fruits and veggies, you reload your body with living enzymes
When you do this, you optimize your body to:
Detoxify and create an anti-aging effect
Reduce inflammation, congestion, and pain
Better digest the food that you eat later on in the overheating phase
Replenish your body with natures life forces
It’s extremely important to drink a lot of fluids throughout the day, primarily water
Vegetable juices that are freshly prepared are the best to complement your water intake
Fruit juices made in a blender with no additives are also good
Minimize or avoid using foods with a high glycemic index
Berries are great choices during undereating, as well as apples, pears, and tropical fruits like mangos
Active individuals should have a recovery meal after training made from fresh, fast assimilating proteins such as whey or milk proteins 15-30g together with low glycemic carbs such as rice or oats 10-25g
After exercise, the body is in a peak metabolic potential to absorb amino acids and other nutrients into the working muscle
This highly anabolic potential diminishes within 3 to 4 hours after exercise
The timing of recovery meals is therefore critically important for all recuperation, muscle development, and strength again
To fully utilize proteins, you must optimize all three factors: enzymes, probiotics, and the live food factor
Good fats like raw avocado and raw nuts may accelerate fat burning, increase libido, and resist aging
Note that is best to eat these foods at night during the overeating phase as to not tax your digestive system during the undereating phase
Do NOT combine nuts and seeds with grains and sugars
These high-fat foods work best in a low glycemic environment
Probiotics are the friendly beneficial bacteria in your digestive tract
They are necessary for healthy digestion and may be the first line of defense in disease prevention
The main function of probiotics is to aid in the efficient absorption of food, vitamins and minerals
They secrete antibiotic substances that destroy harmful pathogenic bacteria, yeast, and parasites and thereby help you digest and assimilate your food
Probiotics are abundantly found in naturally fermented foods including sauerkraut, miso, yogurt
Athletes are particularly susceptible to mineral deficiency and therefore should consider supplementation
It’s best to take the multimineral supplement before or right after your work out
Minerals help alkalize your body
This protects it from the acidic side effects physical and mental stress
Ginseng is a good antioxidant and alternative stimulant to caffeine
It helps you adapt to stress
Ginger is an herb with anti-inflammatory properties and one of the best natural digestive aids
It possesses natural antibiotic properties which makes it a most viable herb for detoxification
Chapter 5: The Overeating Phase
Overeating Principles:
Rule one: always start with subtle tasting foods then move to the more aggressive
Rule two: include as many tastes, textures, colors, and aromas as possible in your main meal
Rule three: stop eating when you feel much more thirsty than hungry
Instinctual eating: The overeating phase does not involve guilt or obsessive self-control
By following these rules, you will create a way of eating that is much more instinctive
By trusting your instincts, you will experience a sense of freedom and real satisfaction
Having the sense of freedom is necessary to be truly happy
The Goals of Overeating:
Enhance your recuperation
Repairing tissues and building muscles
Boost your metabolism
Replenish your energy reserves
Nourish your body and mind while providing a sense of pleasure and full satisfaction
Experience a sense of freedom guilt free
Re-train to eat instinctively
After the undereating phase, your taste buds are primed for subtle tastes
Is the best way to retrain your taste buds
Researcher speculate that the cycle of fasting and overeating affects the brain similar to the way physical exercise affects muscles
Similar to how the intensity of a workout dictates the quality of the workout, the intensity of the meal dictates your body’s metabolism
The human body is built for subtle, whole foods tastes
But taste buds today have been dulled from being fed an aggressive, overly processed diet from an early age
Chapter 6: The Main Meal
Food preparations for the overeating phase
Eating warm, cooked foods is not only beneficial but a good balance between raw, uncooked foods during the undereating phase
Fermented soups like miso soup are great because it is a natural alkalizer
Fermented foods are helpful for your digestion and the balance of healthy bacteria in your guts
On the warrior diet, you can actually consume as many raw nuts as you like and not gain weight
Just follow this rule: do not consume nuts with green carbohydrates
Nuts work really well with a small amount of protein and an abundant amount of veggies
You can basically live on nuts and veggies
Almonds are the best nuts to consume
Red wine is good because it’s fermented, contains enzymes so helps digest protein, and combat free radicals because of the flavones protects against heart attacks
Fresh squeezed fruit and vegetable juices have high GI but since they come from natural, live, raw food, the body can usually handle them really well
They contain digestive enzymes that load the body with essential nutrients and support overall metabolism
Balancing sodium intake has a lot to do with the ratio to potassium and magnesium
What is not allowed on warrior diet: almost everything allowed except refined sugar, refined processed pastries
Chapter 7: Stubborn Fat
How to prevent stubborn fat:
- Stay away from crash dietsthat make you lose fat then get it back
Second generation fat would most likely be more stubborn than the first
- Avoid ingesting foodsthat have an estrogenic effecton the body, such as soy, clover, and licorice
- Eat as much organic foodas possible
- If the food or water smells like plastic, stay away from it
Certain compounds in plastic called plasticizers are highly estrogenic and carcinogenic
- Minimize alcoholconsumption
Excessive alcohol may compromise your liver’s ability to break down and detoxify estrogenic derivatives
- Control your insulin
- Follow a steady exercise routine
Chapter 8: The Warrior Diet vs. Other Diets
Our bodies are built to adapt to various situations without losing homeostasis
If a diet is built on such specifics that you often fail to follow the regimen, it is most likely an unstable diet
An unstable diet is a bad diet simply because it’s almost impossible to stay on it
The huge disadvantage with the frequent feeding system is that the body never gets a break to detoxify, recuperate, and to let the pancreatic system rest
Reader’s note: Now he’s going through the diet and lifestyle or ancient people like Greeks and Romans back then
The Ancient Warrior Diet was based on a cycle of one meal per day at night
You can cycle the warrior diet in different ways, with days of undereating only and days where you overeat
You can also alternate between days of high fat and days of high carbs
However, if your goal is to reduce body fat, high fat days would be most effective
You can always go off the warrior diet for a period (like holidays) and then go back on
This is okay because you should never feel deprived
The warrior diet promotes synergy between the sympathetic and parasympathetic nervous system
Overeating boosts metabolism
One of the most important benefits of overeating on the warrior diet is the overall metabolic accelerating effect on the body
Overeating can be good for you and doing so can be instinctual
Like any primal instinct, if you try to repress it and shove it inside, it will come back with a vengeance
The overeating syndrome:
Deprivation leads to uncontrolled binging
Romance is based on an instant like the warrior instinct that goes against the rules and norms
Like being devoted to a cause or being self-sacrificing for love and such
Any seemingly romantic idea that appeals to a crowd of people is probably false romantic
True romanticism is individualistic and endorses uniqueness
All romantic acts involve breaking rules or routines and doing things out of the ordinary
The Aggressive Instinct
Aggression has both good and bad sides, and is needed for survival
Some supplementation is necessary to make up for the lost nutrients that existed in greater quantities in food in the past
Some foods like fresh vegetables and fruits and juices are best eaten on an empty stomach during the day to accelerate the detoxifying effect and assimilation of their essential nutrients
Chapter 12: Sex Drive, Potency, and Animal Magnetism
An inherent, instinctual code has always attracted men and women to each other sexually
Further, this inherent code is based on sensual, aesthetic attraction
He believes there may be a direct connection between diet, health, sexual performance and fertility for both men and women
The most notable cause of testosterone decline is the common exposure to estrogenic chemicals in the environment, food, and water
Overtraining may rob you of your testosterone
It is critical to take one to two days off per week
Rest is part of the training cycle and is necessary for recuperation and strength gain
Food and sex have been bound together for a long time
This could be due to the intimate connection between the two most powerful instincts that predominate life:
The instinct to survive
The instinct to multiply
Nourishment and sex give us a great sense of pleasure
Having the wisdom to satisfy both desires for food and sex is the art of living well
Chapter 14: The Warrior Workout
Controlled Fatigue Training = CFT
Strength is the ability to resist a force in time and space
The more you can sustain strength, the stronger you get
Factors that determine strength are:
Intensity = weight load
Volume = time under tension
Form = the length of the motion
The timeframe for a constructive, intense training session is between 15 and 45 minutes
Pre-workout meals are optional whereas post-workout recovery meals are critical
The logic behind recovery meals is to:
Minimize the catabolic and stress effects of the workout
Replenish energy reserves in the muscles
Accelerate the anabolic effects after the workout
When cooking, you treat yourself and those around you to something that satisfies a most basic primal need: nourishment
Cooking is one way of being in control
In his opinion, it is a humane means of showing respect to yourself and your surroundings
Themes/Main ideas:
The warrior diet is based on the daily cycle of under-eating and overeating
The huge disadvantage with the frequent feeding system is that the body never gets a break to detoxify, recuperate, and to let the pancreatic system rest
Fasting is the art of manipulating the metabolic system
Many people today have an irrational almost phobic fear of hunger
Detoxification is literally the neutralizing, breaking down, and elimination of waste and toxins from the body
Eating live, raw foods during undereating help:
Detoxify and create an anti-aging effect
Reduce inflammation, congestion, and pain
Better digest the food that you eat later on in the overheating phase
Replenish your body with natures life forces
Overeating Principles:
Rule one: always start with subtle tasting foods then move to the more aggressive
Rule two: include as many tastes, textures, colors, and aromas as possible in your main meal
Rule three: stop eating when you feel much more thirsty than hungry
The Goals of Overeating:
Enhance your recuperation
Repairing tissues and building muscles
Boost your metabolism
Replenish your energy reserves
Nourish your body and mind while providing a sense of pleasure and full satisfaction
Experience a sense of freedom guilt free
Re-train to eat instinctively
Having the sense of freedom is necessary to be truly happy
The human body is built for subtle, whole foods tastes
Our bodies are built to adapt to various situations without losing homeostasis
The timeframe for a constructive, intense training session is between 15 and 45 minutes
The timing of recovery meals is critically important for all recuperation, muscle development, and strength again
The logic behind recovery meals is to:
Minimize the catabolic and stress effects of the workout
Replenish energy reserves in the muscles
Accelerate the anabolic effects after the workout
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