The Amazing 24 Hour SUPERDIET!

And The Worlds Most Effective

Fat Burning Technology!
By Caleb Lee
NOTICE:
You may NOT sell or redistribute this book.
All text & images are copyrighted by Super Health Systems and Caleb Lee unless otherwise indicated.
I will regularly add content to this book so make sure youre on the customers only email list (you sign
up at the same place you downloaded this book from)
Version 3.5.
Welcome! Your New Life Starts Now!
Youve just made one of the smartest investments in YOURSELF that you can possibly make.
Heres why:
What you hold in your hands is (in my mind) the most amazing system available for:

Re-programming your mind for success

Destroying the health and fitness myths that are keeping you from success

Losing weight and getting the body you want

ENDING your struggle with dieting

Empowering yourself to become more active (without being an exercise freak)

VASTLY increasing your health, quality of life, and even extending your lifespan
And overall changing your life for the better ever created. Sound like hype?
Now, I may be biased because this is my brain-child. It is my lifes work. My heart and soul is
on these pages and Im giving it ALL to you.
But I also KNOW this to be true because what you will discover in the pages that follow
1.) Has completely changed my life and
2.) Has changed the lives of 1,000s of my customers all over the world.
First, Im here for you.
I put my life into creating this program
Its the product of decades of self-experimentation, rigorous self-testing, exhausting study,
endless research, and a literal obsession with finding out WHAT works.
But you have to do your part.
What is your part?
You need to commit to four things. Yup! Just four things and I will guarantee your success:
1. You must clear your mind of what you think you know. Open it up because some of
what youre about to discover is TOTALLY different than anything you may have
already heard before.
2. You must go through my entire system. Read my whole book. Whether you read it in
one sitting (very easy to do in an afternoon) or you do a chapter a day. Just do it.
3. You must agree to TRY the system. As youll see later, there are three versions of my
program: a Minimum, Medium and Maximum version. You can start where youre
comfortable but you MUST start

4. You must agree to NOT give up! You will have difficulties. Maybe setbacks. Maybe
you fail. It doesnt matter. You must keep moving forward. You need to figure out what
works for you and continually strive towards your goals.
That last point is important.
Some people have tried 1 or 2 things that Im about to explain but theyve never tried it
ALL in the unique methodology that Ive designed my program around. When you do thatlook
out!
Everything will click and you WILL get results.
Why? Its simple
Everything In This Book Is Designed To Achieve The Maximum Result With
The LEAST Amount of Effort.
This is called leverage.
Two concepts you should understand:
1. The 80/20 rule: 80% of your results will come from 20% of your effort. The key is to
optimize the 20% of what youre doing (or not doing) for maximum impact. Which
brings us to
2. Minimum Effects With Least Effort: What is the LEAST amount of work required to
achieve the effect we want?
These two concepts have always guided me into finding the MOST effective ways to achieve my
goals and now Im sharing them with you

So, lets get to it!
Document your transformation and win $100!
My Shameless Bribe To Get You To Take Action And Improve Your
Life
Heres a really simple way for you to get yourself in great shape and make some money in
the process.
Its simple:

Take a "before" picture of yourself and record your waist, thighs and hip measurements.

Go through my program. Apply it in your life for 8-12 weeks

At the end of 8-12 weeks take another "after" picture of yourself. Record your
measurements again at this time
And then send those pictures and a report of your progress along with your measurements to
my email address: doubleyourgains@gmail.com

with the subject line: MY
TRANSFORMATION.
Thats it!
Each month, I'll pick the person who has had the most amazing transformation and award that
person $100!
So that means you could essentially get to use my whole program transform you body and
your life and basically get paid to do it!
All by just making a commitment to yourself to stick to this program and make it work sound
good?
Great! Then take your before picture today before you start reading and dont forget to take all
your measurements too.
How To Use This Book
Writing this book was REALLY hard because Ive been studying health, fitness, nutrition, sports
performance and much more for over a decade. That makes it difficult to break things down to
the simplest terms.
But I think the organization of this book will help
First, Ill start by destroying a number of the Weight Loss Myths that are currently holding you
back. This will prepare you for what comes next
Then Ill introduce what I call my S.M.A.R.T. technology
This will show you how to:

Get your mind right

Make better food choices

Become more active

Exercise correctly

And my big secret to lasting weight loss and health
Next, Ill show you how to get started quickly, using either the minimum, medium or maximum
approach so you can get started wherever you are in your journey
Then Ill close the book out with more helpful tips, answers to common questions, supplement
recommendations and more.
Alright! Lets get started!
Myths About Weight Loss
ts time to destroy some common myths about weight loss that are holding you back from
reaching your goals. Some of these myths have been around for years, and most people still
believe them.
What happens is someone says it it gets repeated over and over nobody checks the facts
and it becomes true even though its not.
Where appropriate Ill give supporting references if I think its worth it, but for the most part, I
dont want to make this book like a textbookI want to make it easier to read, etc..
If you want to look for specific studies referenced on all the facts I share with you they are easily
verifiable online.
MYTH: You Want To Lose Weight
TRUTH: You want To Lose Fat AND Keep or Build Muscle (Females Too!)
This is the most important thing to note. You dont actually want to lose weight, you want to lose
fat

and weight does not matter.
First its hard to know exactly how much you weigh at any given time (I fluctuate up to 5 pounds
per day depending on the time how much water Im drinking whether its before or after
exercise and sweating, etc.).
Second, you want MORE lean body mass and less fat. All evidence points to this being the
healthiest structure for your body to have. So if you gain 5lbs of muscle and lose 5lbs of fat, you
might weigh the same but youre much

healthier.
Third, tracking your results is very important, and because of the reasons stated above (plus,
special considerations for womenlike water weight gain/loss around their monthly period)
tracking measurements and how you look in the mirror is a much more effective way to go with
your scale weight being secondary.
If youre really dedicated, the most effective forms of body testing are a Bod Pod or DEXA scan.
These measure your LBM (Lean Body Mass) and Fat percentage in a very accurate manner. But
most people should be able to see changes in the mirror, their measurements and lastly, weight.
Fourth, as we age, preserving and building lean muscle is one of the most important things
to do for your health. Sarcopenia (from the Greek meaning "poverty of flesh") is the
degenerative loss of skeletal muscle mass and strength associated with aging (0.5-1% loss per
year after the age of 25). Sarcopenia may progress to the extent that an older person may lose
his or her ability to live independently.
Whats more, Sarcopenia is an important independent predictor of disability in population-based
studies, linked to poor balance, gait speed, falls, fracture and a host of other related
metabolic functions.
Therefore, one of the best things you can do to preserve your health is increase your lean body
mass and decrease your fat.
Dont worryif youre a female you will NOT blow up and turn into the hulk (unless you take
steroids). This is because females have about 10x less of the male hormone testosterone. You
will only build and retain good looking muscle for your sex and body type using the
information in this book (you will not get bulky or look weird, you will look good!)
MYTH : Calories Dont Matter
TRUTH: Calories Do Matter.
Every new Fad diet you see wants you to believe that total calories dont matter. They tell you
that you only need to cut out one type of food (low fat, or low carb, etc.) and you can then eat as
much as you want and lose weight.
Thats not true. In the end, calories are King when it comes to weight loss. They matter a lot
because there is no way to get around the fact that you need a calorie deficit for weight loss to
occur. (Notice I said weight loss and not specifically Fat loss -- this is important as we go
forward.)
There are generally only three ways to get a calorie deficit to affect weight loss:
1. Reduce calorie intake (diet)
2. Increase calorie burn (exercise and activity)
3. Reduce calorie intake and increase calorie burn (diet and exercise).
So calories are king when it comes to weight loss

However
MYTH: You Should Count Calories
TRUTH: You Only Need To Be Aware Of Calories
Now, being that calories do matter, does that mean you should live in a prison of calorie
counting? No! But you should be aware

of how many calories youre consuming and how many
calories you SHOULD be consuming; often there is a BIG difference!
(For proof, in almost all the scientific studies Ive seen, people routinely over-report how
many calories they think they burn through exercise by double- and under-report how
many calories they think they eat later by about double too. This of course means that
most people, if left to their own judgment, will think theyre eating less and exercising
more but they will never lose weight.)
The easiest way to accurately do this is to use a free calorie counting website and log each and
everything that touches your lips

for about two weeksthis way you can SEE a visual
representation of your total calories how much fat, protein, carbs youre consuming, etc..
and just become much more aware of what different levels of food intake feels like to you.
You will also start figuring out how you feel after eating certain foods, etc.. The biggest benefit
here, in my opinion, is once you are more aware of how many calories are in certain foods, or
portions, etc. . - You can quickly adjust your eating to suit your lifestylewhich is great!
Once youve read this book, youll know how to adjust your food intake so that you can indulge
in lifes pleasures without them hurting you, like desserts, parties, drinking alcohol, etc., simply
by adjusting either calories or macronutrients -- protein, fat, and carbs.
In short: knowledge is good and APPLIED KNOWLEDGE like this is truly a powerful thing to
help you live a life free of deprivation while achieving your body and health goals!
MYTH: Calories Are All That Matters (A Calorie Is A Calorie)
TRUTH: There Are HUGE Benefits To Adjusting Macronutrient Ratios
While total calories may be all that matters for weight loss

(as one nutritionist proved when he
lost 27 pounds eating not much more than Twinkies and donuts) when it comes to FAT
LOSS (remember: fat loss, not necessarily weight loss, is our goal) there are huge benefits to
adjusting your intake of macronutrients (macronutrients = protein, fat or carbs).
While it is true that two identical calorie diets (called isocaloric by scientists) will give you the
same amount of weight loss depending on what you eat (macronutrient composition) you
will have major differences in:

How full you feel (satiety) which makes staying in a calorie deficit easier.

Losing FAT instead of just weight (retaining LBM (lean body mass) while reducing
fat mass)

Improving your health markers (blood levels of cholesterol, triglycerides, etc.)

Guarding against diseases (like diabetes, metabolic syndrome, etc.).
Lets talk about this some more:
MYTH: There Is No Benefit To Eating More Protein
TRUTH: Protein Is The King

of Macronutrients
When it comes to macronutrients: protein is KING! Protein in your diet should be much higher
than what most diets prescribe because it is the one macronutrient that:

Gives the most satiety even while eating less (keeps you feeling fuller, longer)
Spares lean body mass (extra protein in your diet protects the protein in your body which
is the building blocks of your body, etc...)

Helps build more muscle and is ESSENTIAL to other body functions

Again, it is an essential macronutrient and

There is even a slight increase in your metabolic rate by eating more protein
Its not much but there is something called the Thermic Effect Of Food (TEF). Basically a
mixed calorie diet (equal protein, carbs, fat) and your body will use about 10% of those
calories you eat to metabolize that food.
In comparison, protein can have a TEF of up to 30%.

So if comparing 100 calories of regular
food youre only eating 90 real calories. But if the 100 calories was all protein it could be
as low as 70 real calories.
Now, Im not saying the difference is huge, and as far as I know theres not a lot of supporting
scientific studies where you can see a measurable difference but when youre talking about
staying lean and healthy over a lifetime every little bit helps

A simple rule that I live by is, every day, protein comes first in the foods I eat. There are a lot -
of different rules about how much protein is enough and it gets even more complicated
if youre a hard-training athlete, are older, or have a chronic disease, Etc.-
The simplest thing to do is aim to get between 70-90 grams of protein each and every day--
MINIMUM. This covers just about anyone regardless of their size, weight, training status, etc.
and is proven enough to build muscle in many scientific studies. Now, more protein is better and
its very hard actually to eat too much protein because its almost impossible to eat enough
of it to gain weight
Consider this: A 6 oz chicken breast (about the size of closing your fist and looking at it from the
top, or the size of your palm) is around 165 calories and 36 grams of protein. Now, if you work
an 8 hour work day imagine trying to eat a WHOLE chicken breast every single hour, on the
hour. Thats 8 chicken breasts.
8 x 165 calories is only 1,320 calories which is NOT much. And I think the idea of even sitting
down to eat that many chicken breasts would scare even the biggest meat-eaters into submission.
In fact, next time you eat a chicken breast, see if you feel like eating ANYTHING for another
couple hours? Most likely you cant. You will feel too full and thats the point

If you want my perfect recommended dose of daily protein, here it is: I would suggest that
you strive for a MINIMUM of 1.5 grams of protein per pound of your bodyweight. So for
example, if Im 135lbs of bodyweight, then I need to eat a minimum of 202 grams of protein
(135lbs x 1.5 = 202.5).
Remember: this is NOT grams in weight of protein foods (were not talking about 200 grams
of chicken) were talking about 202 grams of protein (when you look on a nutrition label and it
says X grams of protein200 of those!)
Now, onward to an even bigger myth!
MYTH: Fat Is Bad or Low Fat Diets Are Best For Weight Loss
TRUTH: The Right Kinds Of Fats Are Essential

In Your Diet.
Despite its bad rap, fat has a number of VERY important roles in the body and also helps to
increase satiety. This is why fat is an essential macronutrient like protein (meaning if you dont
get protein or fat from your diet, you will die).
There is so much misinformation about fat that I have included a special appendix at the end of
this book from the Weston A. Price foundation to explain more about fats, but for now, here is
what you need to know:

Saturated Fat is not

bad for you- its essential to many body processesone of the
biggest benefits is its necessary for sex hormone production in men and women.

Animal fats are not

bad for you -to the contrary, theyre some of the best sources of fat

New man-made forms of fats ARE bad for you
These harmful fats are trans fats. Funny enough: we wouldnt have trans fats if there wasnt
a lot of misinformation about natural fats, saturated fats, and animal fats being bad for you.
Theyre not. They are good.
Additionally, most everyone knows by now that there are fatty acids called EFAs (Essential
Fatty Acids). Most modern people consume too many omega-6 EFAs found in most
polyunsaturated vegetable oils but not enough of the omega-3 EFAs found in natural foods.
More on this later, but the bottom line is that natural fats are good for you omega 3s are
really good for you and new fats (trans fats) are bad for you.
MYTH: Low Carb Is the Best For Weight Loss
TRUTH: Low(er) Carbs Are Inevitable When You Cut Out the Junk
There is some truth to this but its not because there is anything magic about eating low
carb heres the truth
First off, the simple fact of the matter is carbohydrates are NOT an essential
macronutrient. You can live just fine if you never consume another gram of carbohydrates
but that doesnt make them evil. Theyre just not as important.

I used to be an avid low-carb type of person but what Ive come to realize is that not all carbs are
bad and it doesnt make sense to focus on carbs. Heres the bottom line:
1. When youre focusing on eating enough protein
2. And, you are eating enough healthy fats
3. While eliminating junk carbs (sugars, processed carbs, grains, etc.).
4. Youll be eating Low(er) carbs automatically.
I dont say low carb because theres not a specific magic number of carbs that are right for
everyone.
The problem with the modern day consumption of excess carbohydrates is they are all from the
WRONG sources: we eat too much man-made, processed junk food. You know the type: theyre
in colorful boxes and their labels have TONS of ingredients:

Refined Wheat Flour (or bleached or some form of cereal flour)

Sugar (commonly corn syrup, or fructose, maltodextrin, dextrose (glucose), rice syrups
(all types), cane sugar, corn sugar, beet sugar, etc.).

Refined Vegetable Oils

Hydrogenated Vegetable Fats
Cereal grains, sweeteners, vegetable oils and other man made foods have been said to make up a
ridiculous 57% of calories consumed in the U.S.!
Can you see the problem here?
This is NOT real food and your body does NOT treat it like real food. Theyre not
nutritionally dense, so they dont feed your body. They dont fill you up, because they spike
blood sugar, and with no nutrition, your body craves more very fast because it recognizes a lot of
food, but no nutrition and they have been implicated in many of the chronic diseases we
face in modernized nations.
And to make the connection even easier for youwhile providing almost no nutritionyet
theyre VERY high in calories and you can consume a LOT of them in one sitting and still
be hungry in a couple minutes.
Now, going back to our chicken breast example: sitting and chewing through a chicken breast the
size of your fist (6oz) gives you 36 grams of satiating protein plus you have to chew it all
the way through before swallowing and youll be full for a good time afterwards. 165 calories.
Compare that to the average glazed donut also about the size of your clenched fist (about 200
calories) but everyone knows its super easy to eat MULTIPLE donuts in one sitting
racking up calories, while providing your body with no nutrition (along with spiking your blood
sugar into diabetic ranges) so you get hungry almost immediately after.
Now, there is one more important reason that its good to decrease

your intake of carbs.
This is what is called Advanced glycation end products, or AGE for short and yes you
can take that acronym VERY literally because these AGEs caused by chronically elevated high
blood sugar levels DO cause many of the symptoms we normally consider aging.
Advanced glycation end products (AGEs) lead to cataracts, wrinkles, hardened arteries, and
damage the neuron connections in the brain (possibly leading to dementia, etc) among a host of
other bad things for your body.
Here are the important points about AGEs you should know:
1. They are found in abundance in older people with chronic illnesses
2. Once they form, they are irreversible
3. They are caused by chronically high blood glucose
4. Diabetics have 60% greater blood levels of AGEs compared to non-diabetics (see number
3) and they are responsible for most of the health complications that come from diabetes.
5. The way to stop the formation of these AGEs is to eat a diet that does NOT
constantly spike your blood sugar.
6. All the bad carbs, sugars, etc (especially WHEAT, which we will cover soon) spike
your blood sugarchronically eating these foodsleads to the AGEswhich leads to
disease. Plain and simple.
So, once you cut out the junk in your diet because of AGEs and because you want to keep
your blood sugar from spiking often or unnecessarily you only want to consume good carbs
at specific times.
So what are good carbs?
MYTH: All Carbs Are Bad
TRUTH: Natural Carbs Are Good
This doesnt need to be complicated: If the carbohydrate comes from nature, its probably ok ...
If you take out all the pastries, cakes, wheat, grains, and excessive breads from your diet what
are you left with? All types of vegetables and a small amount of tubers (potatoes, sweet potatoes,
etc.) that are found naturally in nature.
For example the following are what I and many other diet authors consider free carbs and I
would go as far as to tell you that they do not even count when it comes to calories! Eat them
as often as you like and as MUCH as you like!
LIST OF SOME FREE CARBS

Broccoli

Spinach

Mushrooms

Cauliflower

Cucumbers

Pickles
Green Peppers/Red Peppers/Peppers

Celery

Lettuce (and salad leaves of all
kinds)

Green Beans

Squash

Zucchini
This is a big list of foods that pair well with almost any meal as a side dish, You can eat your
face off with these, and do no damage only good things to your body.
Now, use your brain here: Just because cane sugar is a natural sugar does not mean you can eat
tons of it. Its still sugar, so you cant eat too much. This is something you want to limit
quantities of.
Also, be aware of the way food is prepared. A baked potato with butter and salt is OK (the fat in
the butter will actually lower the Glycemic index of the baked potato) but French Fries are
not

because theyre fried in vegetable oils causing dangerous trans fats.
More on specific carbs and other food choices later on but for now, to make it simple, only think
about eating natural.
MYTH: Big Meals At Night Make You Fat
TRUTH: Big Meals At Night Make You Lean
I used to believe in a big breakfast to prepare myself for the day, a smaller lunch and smallest
dinner, but what I found is that the total opposite is healthier for you!
The truth is: science shows when two groups of people eat the same amount of calories each day,
but they eat the majority of their calories at nightthey lose more total fat and preserve their
lean body mass.
Additionally, this is GREAT news for anyone that ever found themselves in a mid day slump.
After eating a big meal, there are a number of body responses that cause you to go into
shutdown modeits just how our bodies are designed to work.
Theres a lot of evolutionary evidence saying we evolved this way as hunter gatherers who
hunted or found the food during the day eating very little or nothing then relaxing at night
with the killan influx of calories.
So the obvious answer is to eat less food during the day and more at night. This could be two
small meals for breakfast and lunch and a bigger one for dinner. Which brings up
MYTH: Eating Carbs at Night Makes You Fat
TRUTH: Eating Your Carbs at Night Makes You Leaner
You may have heard dont eat carbs after 6pm or youll get fat but Im happy to say this
is a myth too. In fact, its not just a mythyou SHOULD eat the majority of your carbs at night
in your biggest meal of the day (see the previous myth). Studies have shown better results in
body composition (ratio of fat to muscle) AND fat loss when the majority of a persons daily
carbs are eaten at night.
Plus, as mentioned before, by not eating many carbohydrates during the day, you get to avoid the
mid-day slump that is largely a result of carbohydrates spiking blood sugar, insulin and
tryptophan during the daytryptophan of course is the famous amino acid that is involved in
putting you to sleep.
Additionally, multiple studies show better cognitive function and better mental states after eating
a lower carbohydrate mealbecause without getting too technicalthe opposite of the shut
down process occurs after a higher protein (and/or fat) meal.
So keep your overall breakfast and lunch meals small and high in protein and satiating fats while
low in carbs ... and enjoy the rest of your protein, fats and more carbs later in the bigger
evening meal.
Please note:

the fibrous free carb vegetables mentioned earlier are carbs but hardly spike
blood sugar at allso they can be eaten in any amount throughout the day. A bunch of broccoli
or a lot of greens in a salad is not going to put you to sleepso feel free to add them to your
protein and fat rich breakfast and lunch meals.
MYTH: Shakes, Smoothies and Meal Replacement Drinks/Bars Are Good
For Fat Burning and Losing Weight.
TRUTH: They Are Unnecessary And Could Make Losing Fat Harder.
99% of your diet should be made up of whole foods. And you should have to CHEW 99% of
your food. There are a couple reasons for this:
1. Most meal replacement shakes, bars, powders, etc. have extra calories in the form of
flavorings, etc. to make them taste good.
2. Food that is liquid is less work for you body to break down and absorbthis means
you burn less calories and they increase your metabolism less

when you eat them. Chew
your food.
3. Food that is liquid (protein shakes, etc..) compared to solid proteins is less satiating,
meaning you will get hungry quicker after consuming a shake, meal replacement drink,
etc.. Again, chew your food.
In short: most of these supplements and products are sold under the myth that you need to
constantly eat something every 2-3 hours each day to keep your metabolism in fat burning
mode. Thats not true as youll discover later on in this book.
You dont need them and many times its just an easy way to tack on an extra 300-400 calories
onto your daily diet and still get hungry later. Id avoid them 99% of the time.
About the only time I still drink a protein drink or a protein snack like this is if Im treating
myself, and I know that its extra calories, so I have to make up for it somewhere else in my diet
or trainingotherwise I just treat them like a dessert if the rest of my diet is in check
MYTH: Cardio Is the Best Way To Burn Fat
TRUTH: Cardio Is The LAST

Thing You Should Do To Burn Fat.
When most people think of losing weight or burning fat, they think they should hop on a
treadmill, cardio machine, take up jogging, or some other form of aerobic training.
But the truth is, cardio is the last thing you want to do to burn fat!
First: no amount of exercise will burn the fat off your body if your diet is not correct. Thats why
most fitness pros in the know say your diet is 80% or more of getting in shape. Thats true.
Second: Even when it comes to burning fat, cardio isnt the best way to do it.
Unlike walking (which is healthy for everyone to do) long, slow cardio is the absolute worst

thing you can do if you want to lose fat and you want to lose it fast. Here are 3 BIG reasons why

1. Cardio or running doesnt burn much fat. One cardio study found that 300 hours of
cardio per year helped men lose only 6 pounds, while women only lost 4 pounds. So
that's about 50 hours of cardio per pound of weight lost at BEST! (Reference: Obesity
15:1496-1512, 2007)
2. Cardio burns precious muscle too. Burning healthy, lean muscle will give you the
Skinny Fat look where you have no muscle tone and just look skinny and out of
shape. Just take a look at a marathon runner and compare that physique to a world-class
sprinter. In fact, none of us want to lose weight right? We want to lose FAT. Thats the
goal!
3. Cardio makes you hungry and can cause you to over-eat. Another study found SOME
folks start eating MORE when they start cardio workouts and believe it or not, these folks
ended up gaining weight on a cardio program!
Also, because most people think theyre burning a lot of fat (even though it can take 50
hours of cardio to burn 1 pound of fat) they eat more because they think its OK. Big
mistake! (Reference: International Journal of Obesity 32: 177-184, 2008)
Third: my system is developed to get you the MOST results in the least amount of time thats
why cardio is not a prominent part of the system.
In fact, in the 6 months leading up to my lowest body fat rating ever (4% body fat measured by
Bod Pod)I did absolutely no cardio. How did I do it then?
I focused first and foremost on my diet. I ate using the methods youll see in this book. This took
care of the calorie deficit needed for weight loss. For exercise, I focused only on getting stronger
with resistance trainingwhich kept me healthy and retained my LBM (lean body mass).
The way I see it, if you think you need to spend 30-45 minutes every day on a cardio machine to
burn off extra caloriesit will make it harder to diet and control yourself when you eat later- and
as weve seen, many people over-eat because they over-estimate how much fat theyre burning.
So by making it easy on myself, I work out 3x per week resistance training, lasting an hour or
less. Remember: Im not working out that whole time; more like 1 set of an exercise, rest for 5
minutes, another set, rest 5 minutes, another set, etc.. This has made it no problem to focus on
my diet.
And this is the key when it comes to the body and health you wantgetting the maximum
results for the least amount of effort.
That being said: if youre the rare type of person who likes to do cardiothen do it. I wont stop
you. Just make sure you dont let it: 1. Drain your motivation 2. Drain your energy or 3. Make
you think you can eat morekeep your diet tight!
I personally think everyone should walk more (well cover this later under daily activity). It has
been proven that even a little walking (like as little as two 20 minute walks with the dog per day)
can really add up to fat loss and greater health over time (one study showed an average of 16
extra pounds of fat burned in one year just from 40 minutes of dog walking daily!)
But the point iscardio should be the last thing you should do if you want to get rid of fat and
stay lean for a lifetime. First is diet, second is resistance training, and LAST is cardio (if at all).
Its generally unnecessary except in extreme cases where you want to get below 10% body fat
levels (for men) or below 20% (for women)this is Bodybuilder ripped territory with a full
six-pack abs and veins popping out of your arms and even some muscle striations showing
through with certain muscles and even then it was easier for me to just tighten up my diet
rather than add in extra workout days and drain my energy, time and motivation.
Thats if For The Myth Busting For Now!
Lets move on
Introducing S.M.A.R.T. Technology
In an effort to make the rest of this book easy to read, comprehend and apply in your life, Ive
come up with the acronym S.M.A.R.T. Technology.
Each letter of course stands for an important principle in my program, and should help you to
remember to look at the big picture view of the system while at the same time make it
easy for you to go back to the system and focus in on anything you need more help with.
Lets get started!
Reprogram Your Brain To
Have a Success Mindset
(The S in S.M.A.R.T. Technology)
LOT has been written about setting goals and achieving them.
Much of it is ineffective.
However, after spending every day after the age of 12 trying to accomplish goals in
my lifeIve figured out the shortcuts.
The things that REALLY work when it comes to changing your brain from a failure mindset
into an automatic goal-achieving mechanismso that you see immediate improvement,
automatic success, and actually ENJOY the process of changing your life is this.
This is KEY.
No matter how much you want to change we all have built in pain VS pleasure
mechanisms that need to be adjusted to match our new lifestyles.
Even if you dont change your pain vs pleasure mind set you may see success for a little while.
Like when someone goes on a new diet they lose the weight but they will stop the diet and
become overweight again because the pain of staying on the diet is greater than the pleasure
of being healthy/losing weight.
The good news is:
YOU have all the power in the world to change your life TODAY and to determine how
the rest of your life plays out.
It doesnt matter where you are now.
It doesnt matter how bad your situation is.
It doesnt matter how many times youve tried and failed in the past.
We, as human beings, all wake up each day with the opportunity to DETERMINE how the rest
of our days and lives will play out.
So make the decision to turn your life into a masterpiece. Something you will be proud of!
And heres the 7 simple steps that will get you going
(NOTE: Ive invested over $10,000 of my own hard-earned money into books, DVDs, home-
study systems, workshops, seminars and other training tools to discover what works, what
doesnt, whats MOST effective, etc.. These are the top 7 things Ive learned from ALL of that.
Please dont ignore this information because it is CRUCIAL to your success.)
Step 1: Set NO Resolutions!
What most people do wrong is they approach New Years with resolutions and think about all
the things they want to STOP doing. For example: I want to stop eating so much sugar, I want to
stop being lazy, etc..
This is a sure-fire recipe for disaster because your mind is like a powerful guided missile, what
you focus on is what youll attract most and get the most of. So instead of focusing on what you
do NOT want, instead were going to focus on what we DO want.
This means being positive about what you want to achieve this year and putting it into the
positive frame of goal setting. I have some unique twists on goal setting to make it even more
effective for you.
Step 2:. Set Written, Quantifiable Goals
First, a goal is not a goal until it is written down on a sheet of paper. I like to use 35 cards
because I can carry them around with me and review my goals easily.
Heres how to write down a goal:

Specific: Not lose weight, instead lose 10lbs of weight

Quantifiable Not just lose 10lbs weight, instead lose 10lbs of weight by March

Positive: Be positive as much as possible with your goal setting words

Stated in present: By March 3rd, I have lost 10lbs of weight and look so great
naked
Put all your goals down on paper: your fitness goals, your financial goals, and your relationship
goals.
Step 3: Review Your Goals Daily
The key to making your goal setting work for you is to review the goal. This is the hardest part
(at least for me) because you have to remember to make it a habit. But it only takes 28 days to
get something firmly implanted in your body as a habit.
So do this: pick a time of day, either right when getting up or right when going to bed to review
your goals each day. And do it without fail each morning/night for 28 days then youll find it
harder to NOT do it than you will to do it it will become a habit.
Step 4: Visualize Success with Positive Emotions
Reviewing your goals is not just reading them. For best results, you should use your imagination
to picture yourself already having achieved your goal. In the present moment in time you ARE
that person who has (using our example above) lost 10lbs of weight and feels great looking at
yourself naked.
Imagine this with a LOT of positive emotions too think about how great it FEELS to be this
person, to have achieved this goal, let a smile get on your face and really FEEL it.
Step 5: Take MASSIVE Action
Steps 1-4 are completely and totally WORTHLESS unless you do step 5 and that is start taking
MASSIVE action towards achieving your goals!
I didnt say take action I said take MASSIVE action which means not just doing 1 or 2
things to achieve your goal (like cutting out potato chips to lose weight). Instead, attack your
goal from EVERY angle, cut out the potato chips, start resistance training, do cardio on the off
days and drink more water massive action brings massive results much more quickly.
Step 6: Fail Fast
Anyone who has ever achieved ANYTHING worthwhile has failed doing it first.
Read that again. EVERYONE fails. So stop thinking of failing as a bad thing and think of it as a
good thing. I think of it as failing FORWARD because youre discovering what does not work
and how you need to readjust course to get to your goals.
So get started with massive action, and dont be afraid to fail, even if it takes you 1,000 failures
to reach your goal, you must commit to that and finally, on a related note
Step 7: Keep Going No Matter What!
You must NEVER accept anything less than your goals.
Say you dont lose that 10lbs by March, then you:

Keep doing what youre doing (if its working) until you reach it

Look at your results (if its NOT working) and readjust them to be more effective then

Keep going till you make it!
Conclusion and Review
Thats really all there is to achieving your goals in life.
It didnt take 200 pages to explain it because ALL great things are SIMPLE to accomplish.
(Notice I said simple not necessarily easy!)
The process is simple. It works but only if YOU work it!
To review, you will see changes in your body and your life when you:
1. Set powerful goals
2. Work towards those goals
3. Measure your progress and adjust your approach to get closer to those goals
Thats the basic idea. If you apply these seven steps to your life then youll be looking forward to
your best year ever!
Now, lets move on to the next (arguably the most important) part of the system
Make Better Food Choices
(The M in S.M.A.R.T. Technology)
Food is a Drug! By every term and definition of a drug, food fits. The definition of a drug
is: Any substance that affects the structure or functioning of a living organism. In my
experience, once my clients have come to this realization, once their paradigm has shifted, a
few key events take place: they realize food (like drugs) has specific effects, interactions, and
side effects. They understand that food has consequences. They understand that like most
prescription drugs, you occasionally need another drug to combat the side effects of the first
(and it can occasionally become exponential in the process). They realize that food is very
powerful, and cannot only affect them while they eat, in terms of cravings, fat storage, etc..
but sometimes up to 72 hours later. Gaining a firm understanding that food is a drug is one
of the most powerful

things you can do you for your health, and your physique.
- Dr. Warren Willey
Author, Better Than Steroids
ou Have A Choice
Every day you have a choice about what you will allow into your body and what you
will not.
YOU and you alone get to choose how to eat.
The bottom line is: when it comes to getting the body you want80-90% of your success is
determined by what you put in your mouth and maybe more important how much you eat.
Thats why you absolutely MUST learn how to make better food choices.
The good news is: with a little understanding, this becomes BRAIN-DEAD simple and
youll never have to diet again.
Lets get started
If You Eat Like The USDA Recommends You Will Become A
DIABESITY Statistic!
Lets define this word I made up (diabesity)
DIABESITY:
NOUN:
Being Obese and/or having prediabetes or diabetes or at high-risk for this disease
As you probably know the United States Department of Agriculture (USDA) is in charge of
teaching Americans how to eat for good health. Their website states:
The Center for Nutrition Policy and Promotion was created within the U.S. Department of
Agriculture on December 1, 1994, and reports to the Office of the Under Secretary for Food,
Nutrition, and Consumer Services. CNPPs mission is to improve the health of Americans
by developing and promoting dietary guidance that links scientific research to the
nutrition needs of consumers. (Emphasis mine.)
Thats right: Theyre supposed to use SCIENTIFIC research to improve the health of Americans
keep that in mind
Every year, they release their Dietary Guidelines For Americans, here is the advice they give
in 2010 (from the executive summary of their paper):

On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole
grains, low-fat milk and milk products, and seafood and they eat too much added sugars,
solid fats, refined grains, and sodium.

Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked
dry beans and peas, fruits, whole grains, nuts, and seeds. In addition, increase the intake
of seafood and fat-free and low-fat milk and milk products and consume only moderate
amounts of lean meats, poultry, and eggs.

Significantly reduce intake of foods containing added sugars and solid fats because these
dietary components contribute excess calories and few, if any, nutrients. In addition,
reduce sodium intake and lower intake of refined grains, especially refined grains that are
coupled with added sugar, solid fat, and sodium.
They recommend a more plant-based diet ok Ill admit most people could eat some more
veggies but they also tell you to increase the amount of seafood and fat-free and low-fat milk
and milk products AND consume less

lean meats, poultry and eggs.
Also, they claim high-fiber whole grains are good for you but is that true?
Is a low protein and low fat diet REALLY the way to optimum health?
Are these dietary guidelines working for anyone?
Lets examine the REAL evidence shall we?
From 1988 to 2000s Fat Eating Goes Down Obesity & Diabetes Goes
Up
From 1988 (arguably when the "high-fiber whole grains and low fat" madness started) to 2000
the amount of states with over 35% of people classified "obese" went from only 5

to EVERY
SINGLE STATE IN THE UNITED STATES!
The United States now has over 2/3 of its population labeled OBESE!And were eating MORE
low-fat food and I would argue LESS high-quality protein than ever.
Does Eating Low-Fat, Low-Protein, High-Fiber/Whole Grain Carbs Help?
No. Not at all
In case you think eating whole grains, low-fat, low protein is good for your health. Think again:
Diabetes rates climbed AT THE SAME rate as obesity in the U.S. since the USDA began
teaching Americans "how to eat".
Make The Choice To Think For Yourself
Obviously: everything the USDA is telling you is WRONG.
Its not based on science. Its not even based on common sense.
It WILL make you fat. It WILL put you at risk for obesity related diseases like Diabetes.
And you WILL feel unhealthy and not enjoy the food youre eating. So whats the answer?
How Should You REALLY Eat For Health?
It is simple really
Our ancestors were primarily hunter-gatherer types of people. If you couldnt gather it from the
woods/ground or you couldnt catch/kill it then you didnt eat it.
You also didnt have access to food 24/7.
Sometimes you would have to go without food for almost 24 hours or so and when you did get a
good kill you sat down and ate it and enjoyed it and relaxed.
Whether we were designed to function most optimally this way or our bodies adapted to it
researchers arent sure but its the way we function most optimally and in the highest
health.
Dont Worry About Perfection
Heres the main thing: You dont have to worry about being perfect and eating healthy foods all
the time. Theres no need to stress out over this.
Just attempt to eat healthy 80-90% of the time and youll do fine.
That means you could take an entire day off each week to indulge in some forbidden food you
really enjoy or relax a little when eating out a restaurant or other social occasions or some
other event once or twice per week.
The KEY is to eat healthy MOST of the time and only cheat a small amount of time. (I
will cover cheat meals later in the book.)
Do that and youll maintain health and low body fat easily.
The Healthy Whole Grain Hoax
If youre like most people, the following may seem a little hard to believe but every single
word of it is true and its in your best interest to take this to heart and apply it in your life
(and the lives of anyone you care about) as quickly as possible!
Heres the story: Since fat became the villain in the American dietary systemhealthy whole
grains have been promoted as the basis of the healthy diet. They say theyre heart healthy.
They say they give you energy. They say theyre good for your cholesterol. They say a lot.
All of it is a lie.
Whole grains specifically WHEAT along with most every other grain are the worst thing
you can eat.
Even worse: wheat has become a part of nearly every man-made food in modernized nations
so its in almost everything making it VERY hard to avoid. But if you do avoid it (along with
most every other grain) then you will be removing one of the most toxic substances from your
diet.
There is a very thorough book called Wheat Belly, written by a cardiologist named Dr.
William Davis (Rodale Books, 2011) that is a great read on all of this. And if you feel like
reading over 300 plus pages to convince yourself of what Im about to tell you then I
suggest you do it.
If you want the short and simple reasons why you should stop eating wheat and other grains then
keep reading.
Reason #1: Wheat is NOT wheat anymore. Since the 1950s, scientists have been messing
with the structure of wheat to make it easier to grow in large amounts. The version we have
today has never been tested to see if it is fit for human consumption and as we are learning
this genetic Frankenstein wheat is definitely bad for us.
Reason #2: Two slices of whole grain wheat bread spikes blood sugar higher than table
sugar. Thats not good. It sends your blood sugar soaring into diabetic ranges hopefully you
know why thats a bad idea. Now, think about how many times most people eat grains like this
toast with breakfast, lunch is a sandwich, dinner has bread or rolls as an appetizerno wonder so
many people suffer from chronically high blood sugar. (And no wonder diabetes is soaring
through the roof and people are showing all the symptoms of AGEs as we get older).
Reason #3: Removing wheat from your diet often equals a 400 calorie per day deficit in
your diet. This statistic is directly from the Wheat Belly bookbut it bears mentioning
because wheat is in everything and because your cravings go down when removing it from your
dietyou can easily eat less.
Reason #4: Wheat increases small LDL particles. Ill quote the Cardiologist who wrote
Wheat Belly here to explain why this is so important to note:
The most flagrant cause for heart disease thats rarely talked about is small LDL
particles. Ive watched small LDL particles explode over the last 15 years. It has become
not just common but the dominant pattern we see now in virtually everybody. Ill see
maybe a handful of people a year who dont have it, and theyre all young, slender, pre-
menopausal females who are marathon runners. Everybody else has at least moderate-to-
severe degrees of LDL.
There are only two ways to get small particles, the flagrant kind that causes heart
disease. One is genetically determined; the other is carbohydrate. I used a very simple
line of reasoning. The foods that trigger the LDL pattern the worst, once removed, give
you the most extravagant benefits. If wheat raises blood sugar and triggers small LDL
particles higher than almost all other kinds of foods, lets see what happens when I took
the wheat out of the diet of those with small LDL and high blood sugars.
Patients would come back with much lower fasting blood sugars and weight loss, but Id
also hear stories about how their asthma improved. Leg swelling decreased; mood and
depression improved. Other forms of arthritis and inflammatory diseases improved.
Crohns Disease improved. Acid reflux went away. At first, I thought: This has to be a
coincidence. Why would this have anything to do with eliminating wheat from your
diet?
But it became such an incredibly consistent pattern. I do this every day, and I heard
patient after patient telling me very significant stories of success, how they were feeling
better, looking better, more slender, ridding themselves of medications. It was clear that
it was very specific to the wheat. That set me on this course. It all came from this effort to
reduce blood sugar and small LDL.
Reason #5: Wheat contains amylopectin A, which is more efficiently converted to blood sugar
than just about any other carbohydrate, including table sugar. Again, just two slices of whole
wheat bread spikes your blood sugar higher than table sugar. Dr. Davis makes the extreme
example in his book: Aside from some extra fiber, eating two slices of whole wheat bread is
really little different, and often worse, than drinking a can of sugar-sweetened soda or eating a
sugary candy barThe GI of a Snickers bar is 41far better than whole grain bread.
Reason #6: Wheat is addictivemaybe as bad as heroinand triggers food cravings. Yes,
this is scary, but true. Wheat is HIGHLY addictive and triggers cravings. As bad as
heroin? Ill let the good doctor explain again:
National Institutes of Health researchers showed that gluten-derived polypeptides can
cross into the brain and bind to the brains opiate receptors. So you get this mild
euphoria after eating a product made with whole wheat. You can block that effect [in lab
animals] by administering the drug naloxone. This is the same drug that youre given if
youre a heroin addict; its an opiate blocker a drug company applied to the FDA to
commercialize naltrexone, which is an oral equivalent to naloxone. And it works;
apparently, it blocks the pleasurable feelings you get from eating wheat so people stop
eating so much. In clinical trials, people lost about 22.4 lb. in the first six months. Why, if
youre not a drug addict, do you need something like that? And of course theres another
option, which is to cut wheat out of your diet. However, and this is another argument for
classifying wheat as addictive, people can experience some pretty unpleasant withdrawal
symptoms.
Reason #7: Wheat contains gluten and other anti-nutrients. Gluten (which Ill talk about
later) causes low level inflammation in EVERYONE. Even those not

diagnosed with celiac
disease or as gluten sensitive and youre best to just avoid it entirely.
There are also a TON of things known as anti-nutrients in wheat which essentially block the
absorption of the vitamins, minerals and other micronutrients that your body needs to be healthy.
Reason #8: Wheat causes excess acidity in your body. Our bodies are meant to be in a more
alkaline state. Adding wheat to the native diet of animal meats and vegetables increases the
acidity levels in our bodies. Not only is this bad for overall health, but an overly acidic diet will
eventually show itself as bone fractures (something everyone over the age of 50 needs to be
aware of.)
Reason #9: Wheat has been linked to a host of health problems and removing wheat
improves the health of people with these problems. Heres just a partial list:

Gastrointestinal problems

Schizophrenia

Crohns disease

Acne and other skin conditions/rashes

Premature hair loss (evidence points to this)

Gynecomastia (man boobs)
Visceral fat deposits (the hard and deadly fat in belly fat covering organs)

Insulin Resistance

Diabetes, prediabetes and metabolic syndromes

Premature aging conditions caused from excessive AGE (Advanced Glycation End
Products)

And yes, there is much, MUCH more
Are You Convinced Yet?
If youre convinced by now to take wheat and other grains out of your diet, then youre smart. If
you need more convincing well just go ahead and do your research.
Heres a hint: dont take the information you need for your health from the people who are going
to make the most money telling you grains are good for you! (The USDA, Government
agencies, and everyone else who profits from the super-high consumption of wheat in
industrialized nations.)
How to Make Better Food Choices by Following a Hunter-
Gatherer Diet.
Now, this hunter-gather idea has also gained some popularity under the name Paleo eating
because its the way humans ate during that time period. So you can use the term hunter-
gatherer or Paleo or even caveman to describe this type of eating, it doesnt matter
But the idea is the same

Eat less processed, man-made junk food.

Eat a more natural diet, full of healthy whole foods.

Plenty of fat. Plenty of protein. Only select, naturally found carbohydrates.
Before you start thinking Im just prejudiced in my belief that the hunter-gatherer diet is
optimal for human health, let me say theres plenty of research to back up this opinion.
Researchers have found skeletons of people from 2 million years ago and determined their
genetic makeup is virtually identical to ours. And the move from hunting and gathering to
farming only happened about 10,000 years ago. Keep in mind that even though 10,000 years is a
very long time for you or me, its actually only 1/2 percent of the time span humans have been
on this planet.
This change turned out to be essential to the progress of civilization, science, and technology but
not so good, in many ways, for human health. Since our bodies are very similar to those of our
remote ancestors from millions of years ago, it makes sense that they still require the same sort
of nourishment to stay well.
For 99.5 percent of human existence, our bodies have stayed healthy on what I call the original
human dieta diet that included virtually no cereal grains or legumes.
NOTE:

At this point some people will question:
Dont we live longer now? If so, how can eating like our ancestors be good
for us?
Yes. Those things are all true, but before you blame it on the food, consider some of the
following factors:
The MAIN reasons we live longer are that we have MUCH less women dying during childbirth,
and were not hunting wild animals with sticks and stones and not constantly attacking other
tribes or exposing ourselves to as many natural dangers.
In Paleolithic times, there were no antibiotics, so more people died very young of infectious
disease.
Life was physically much more strenuous and, in many cases, more dangerous, and there were
no hospitals and no surgeons. Infection and accidents killed many at a young age. But if you
exclude infection and trauma, those who survived were genetically programmed to live just as
long as any of us today.
Of course, there are no exact statistics available for 2 million years ago. But even as recently as
150 years ago, it wasnt uncommon for women, mostly between the ages of 18-25, to die during
childbirth. Thatll definitely bring down the life-span averages! And many children living in the
crowded, unhygienic cities of the 1800s died of infectious diseases, further lowering average
longevity. But for those surviving childhood and childbirth, longevity was very close to what it is
today.
Technology has increased our lifespan but not our health, at least in regards to the food we
are eating on a daily basis.
Researchers have also carefully observed the health of modern cave people: people who today
still follow the hunter-gatherer diet pattern. Among these people, theres virtually no
cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, or obesity.
Heres one such enlightening study to prove how powerful eating like this is
Switching To A More Natural Diet Like This GREATLY Improves Your
Health In Just 10 Days!
A New Study (http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract) has revealed
that switching to a Paleo style diet will give you outstanding health benefits in as little as 10
days


Researchers at the University of California San Francisco School of Medicine performed
a study in which nine non-obese sedentary, healthy individuals consumed their usual diet
for three days, then ate foods with more potassium and fiber for seven days, and then
consumed a Paleolithic type diet which included lean meat, fruits, vegetables and nuts,
and excluded grains, dairy and legumes, for 10 days.
The researchers found that when compared to the baseline diet, the participants showed
significant reductions in blood pressure, plasma insulin, total cholesterol, low-density
lipoproteins (LDL) and triglycerides from the Paleolithic diet.
So What Is the Paleo or Hunter Gatherer Diet?
Pretty simple, wouldnt you agree?
Basically, If it didnt grow out of the ground, off a tree, or you couldnt kill it before
hand then dont eat it!
another way to keep it simple is, eat like a caveman
And yet another simple way to think of it is: if it comes out of a box or it had to be
created or is man made dont eat it!
Its amazing how far common sense eating like this can go.
Its logical because weve been eating this way for thousands (most likely millions) of YEARS:
farming, grains and all that is a very modern invention.
Specific Guidelines To Make Eating Like This Easier For You
Our ancestors ate what they could hunt or gather. Obviously, we dont live that way today. But
with the modern conveniences of supermarkets and natural food stores, its actually easier to find
the right kinds of foods than ever before.
Put simply, the Paleo diet consists of lean meats, fish, nuts and seeds, non-starchy vegetables and
fruits, and the occasional all-natural sweetener. I will tell you later specific guidelines for what I
recommend in optimum health, losing weight quickly, and staying lean with the least amount of
effort.
Heres an outline of foods included in the Paleo diet:
Eat These Foods:
Meat
Beef: hamburger, sirloin steak, flank steak, lean veal, chuck steak, London broil, any
other cuts
Pork: Loin, chops, other lean cuts
Poultry: chicken, turkey, game hen (should be eaten with/without skinbest is NOT fried
in vegetable oils of course because of the trans fats. Frying in coconut oil or butter is ok,
but increases calories.)
Eggs: chicken, duck, goose
Goat
Organ meats: beef, pork, lamb, tongue, sweetbreads (its important to eat
organic/grass fed/free-range organ meats, Ill explain why in a moment)
Wild game: buffalo, elk, goose, pheasant, quail, deer, rabbit, nearly any other wild game
you can find
Fish and seafood
Fish: sardines, salmon, flounder, catfish, perch, herring, whitefish, haddock, mahi mahi,
cod, Pollock, halibut, anchovies (These fish have relatively low mercury content.
Whenever possible look for deep sea fish not farm-raised as this lowers the chance of
mercury contamination.)
Seafood: Scallops, crab (king, tanner, Dungeness), spiny lobster
Vegetables
Most of the produce in supermarkets is commercially grown, so its probably been exposed to
various amounts of pesticides or other chemicals, well talk about organic stuff in a moment.
But for now, Ive listed the groups of produce below in order from least likely to be
contaminated to most likely.
Broccoli, brussels sprouts, cauliflower, green onions, onions
Potato, pumpkin, squash, sweet potato/yam (Please note that even though these root
vegetables are less likely to be contaminated with pesticides and chemicals, they should
only be eaten occasionally (2-3x per week), since they were found in very limited areas of
the world in hunter-gatherer times.)
Artichoke, asparagus, beets and beet greens, cabbage, carrots, collard greens, dandelion
greens, eggplant, endive, kale, kohlrabi, lettuce, mushrooms, mustard greens, parsley,
parsnips, peppers, purslane, radish, rutabaga, seaweed, squash, swiss chard, tomato,
turnips and turnip greens, watercress
Bell peppers, celery, cucumbers, spinach (These are the vegetables most likely to be
contaminated, so you might want to consider buying organically grown, at least for
these.)
Fruits
Avocados, bananas, grapes (U.S. grown), plums, watermelon (These are the least likely
to be contaminated.)
Blackberries, blueberries, boysenberries, cassava, cranberries, figs, gooseberries,
grapefruit, guava, honeydew, kiwi, lemon, lime, lychee fruit, mangoes, nectarines,
oranges, papayas, passion fruit, pears, persimmons, pineapple, pomegranates,
raspberries, rhubarb, star fruit, tangerines
Apples, apricots, cantaloupe, cherries, grapes (Chilean), peaches, strawberries (These are
fruits most likely to be contaminated, so, like bell peppers, celery, cucumbers, and
spinach, you might want to consider buying organically grown versions.)
Nuts and seeds
Flaxseed and walnuts (They have the best omega-3/omega-6 fatty acid ratio.)
Almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts,
pistachios, pumpkin seeds, sesame seeds, sunflower seeds (although healthy, nuts have a
lot of calories, be careful of this because its easy to eat TONS without thinking.)
Oils
For cooking: extra-virgin, cold-pressed olive oil for low heat. Macadamia nut oil,
coconut oil and butter for higher heat. (go for REAL butter, organic grass-fed is the best.
Never use margarine or synthetic butters.)
Salads, other uses: walnut, flaxseed, olive, avocado
Beverages
Water: filtered or as clean as possible
Tea: green, black, all other herbal teas
Coffee: black or with organic grass fed, preferably raw, milk or cream (may include no
calorie sweeteners).
Small amounts of Wine, beer, and alcohol (small quantities. I personally enjoy a glass or
two of red wine nearly each nightresearch into resveratol has shown promising health
benefits.)
Sweeteners
Minimal to no calories: stevia, lo han, xylitol and erythritol (its best to use any
sweetener sparingly. I use a product called Truvia which is a combination of stevia
and other sugar alcohols. Xylitol also is a promising anti-microbial.)
Higher calorie level: raw honey, raw, natural organic maple syrup (use these VERY
sparingly as theyre still sugar. Just more pure and organic.)
A Word about Organic and Natural Foods
Youve probably heard and read about some of the most popular and well-known reasons for
switching to organic foods: to avoid consumption of artificial colors, flavors, preservatives,
herbicides, pesticides, other agricultural chemicals, bovine growth hormone (BGH) and other
hormones, genetically modified organisms, and any other non-natural substances.
But is the extra price worth it? Sometimes yes ... Sometimes no. As always, its up to you
First, our hunting and gathering ancestors ate primarily wild game meat, so those are your best
bet (refer back to the outline of foods before this for details).
Any other fatty meat beef, poultry, pork, etc..should be free-range (beef, specifically,
should be grass-fed, free-range). If you cant find free-range, its important that it at least be
organically raised and anti-biotic free. This is because the toxins in food (like in humans) are
stored in the fat cells.
You canand shouldeat plenty of liver from organically raised, free-range animals. In our
chemical-laden era, a diet high in commercially raised liver could cause more problems than it
solves. But uncontaminated liver is one of the most nutritious foods available, and was eaten by
all meat-eating hunter-gatherers.
You can also eat wild or organically farmed salmon. Most salmon you find in the supermarket is
commercially farmed and fed antibiotics.
Tea and coffee should definitely be organic, since commercial coffee and tea crops are heavily
treated with chemicals before theyre harvested.
PLEASE NOTE:

Even though organic is best. I understand it can also be costly. Therefore, I suggest first trying to
just eat the right foods. Dont worry at this point that its not organic. Dont feel like you
cant afford to be healthy!
This is a big mistake many people makedont put off getting started just because you cant
afford a 100% organic/grass fed/pastured diet! Yes, that would be ideal but in reality, you must
work with what you can do!
You can also only go half organic if you have the budget because certain foods are more likely
to be less wholesome or contaminated if not grass fed or organic. A good example would be
high-fat protein sources like beef or pork which should be one of the first things you try going
organic/grass fed in. This is because many toxins (like with humans) are stored in the fat cells of
animals, so the fattier cuts of these animals are more likely to be contaminated.
Alternatively, you can go for leaner cuts and buy on a budget, but the most important thing to
do is to focus on the right foodsinstead of thinking this wont work because you
cant go 100% organic right away.

Foods You Should NOT

Eat
Of course, there are also some things youll have to give up. The list isnt outrageous- there are
far more foods you can

eat.
Yes, this may take some getting used to. Many of us were raised on diets made up of large
quantities of these foods. I understand that it wont be a change you can make overnight.
And thats OK. They key is to gradually reduce your intake of these foods over time and
eventually it will become a way of life. That said, avoid these foods:
All dairy products; all products containing pasteurized dairy ingredients.
o Some limited exceptions to this rule:

Cottage cheese is generally the lowest lactose dairy food. I eat it because
its 1.) Very nutritious 2.) High-protein 3.) Convenient and many easy
recipes/snacks can utilize it and 4.) Low lactose so it doesnt cause a lot of
the problems most dairy does for most people.

If you can find a local farmer that will allow you access to RAW
unpasteurized milk then you can consume more dairy. The site:
http://www.rawmilk.org/

will be helpful in this regard.

Related to this: any raw cheese products (which are surprisingly easier to
find than other raw dairy products ) are generally ok.

Keep in mind though: dairy still gives a LOT of people problems, so cut it
out for a few weeks, see how you feel then gradually bring it back inone
food at a time (raw cheese for instance) to see how you feel.
All cereal grains, (Our non-farming ancestors simply didnt eat them.)
All legumes

(beans, peas, etc.)
All unnatural and high salt foods.

Salt was a relatively rare commodity during all
prehistoric times and even during most of recorded history. This list includes bacon,
deli meats, ham, hot dogs, ketc.hup, olives (canned), most pickled foods, pork rinds,
processed meats, salami, salted nuts, sausages, canned and/or salted fish and meat, and
nearly all commercial salad dressings. Alternatives for most of the foods on this list are
the organic foods that say nitrate free where you can eliminate most of the health
dangers of these.
All soft drinks. My personal opinion is that a diet soda every once in a while will not
hurt anyone though, just drink more water, etc..
All fruit juices

Eat the whole fruit instead and get the benefits of the natural fiber of the
fruit and the way it was meant to be consumed!
All sugar

and sugar-containing candies.
Another side benefit of the hunter-gatherer diet is
You Will Be Automatically Eating Gluten-Free
Gluten is found in grains and, like dairy, gives a LOT of people problems. In fact, it gives
everyone

problems because it causes low-level inflammation throughout your body but
only a small percentage of people are very gluten sensitive and know for a fact that they
should avoid these foods.
The rest of us are in a constant state of low level inflammation when we consume gluten and
were slowly damaging ourselves over time. Some researchers believe this is why
autoimmune diseases develop as we age because the chronic low level inflammation
eventually overwhelms the body and we start manifesting diseases (I tend to agree).
The bottom line is: we are ALL gluten sensitive and will do best without consuming it.
Why? In the most simplistic terms gluten is actually a protein in grains with one specific purpose
to fight your body when you eat it. Without getting too technical, here are some of the reasons
why anything with gluten in it is BAD for you:

Damages Gut Lining: if your gut lining is damaged, you will not absorb nutrients
properly.

Impaired digestion from damage to your gut extreme cases are called leaky gut
syndrome and this

Causes low level inflammation
So its in your best interest to totally eliminate gluten from your diet or at the very least
cut down how much you eat of it. For example, here are foods high in gluten that will give you
health problems:
-Wheat
-Breads
-Barley
-Cereals
-Rye
-Crackers
-Farina
-Croutons
-Graham flour
-Pasta
As you can see, NONE of these foods were found in the hunter-gatherer diet and just eliminating
these foods will give you dramatic health and weight loss benefits immediately.
If you eliminate all gluten from your diet, by simply following a hunter-gatherer/paleo type diet,
then you will see incredible health benefits. I guarantee it. And you can try it yourself. If you try
just 30-days of sticking to this way of eating religiouslyyoull see great benefits.
WARNING: You only need to be exposed to gluten once every 10 to 15 days to
keep your gut lining irritated and damaged so to give this a proper trial you
should remove all gluten containing foods from your diet for at least 30-days.
(That means: no cheat meals for a period of 30-days so you can see how your body reacts when
you reintroduce gluten containing foods).
1 Simple Rule for Easy Fat Loss: Avoid White Carbohydrates
Still having difficulty with understanding which carbs are healthy and which arent? Heres a
simple rule: avoid any carbohydrate that is or can or could have been white.
(Yes, that means wheat foods. Many of these are just colored with molasses and they are NOT

healthier bread. Not to mention, wheat is another huge food that many people have problems
with, when they dont even know it (Go back and read the info on avoiding wheat if youre not
convinced!). Remember the one simple rule: avoid any foods that ARE or COULD BE

white.)
Do not

eat the following regularly:

Bread
Rice (exception below)

Cereal

Pasta

Fried food with breading
If you avoid eating anything white, youll be safe.
The ONE and ONLY exception to this rule is potatoes and rice. They have some nutritional
benefits and potatoes were found naturally (in small amounts) in the original hunter-gatherer
diet. White rice is included because unlike whole grain rice or other forms (which contain anti-
nutrients similar to wheat)white rice is a relatively clean source of carbs.
Again though, these spike insulin levels because they are fast digesting carbs. Thats why, like I
said before, I do NOT recommend eating potatoes every single day. Follow these rules when
eating them:

Eating them with the skin is best (I LOVE the taste, some people dont. Try it)

Eat them only 2-3x per week. (The best time to eat them is after a resistance training
workout.)

Eat them with your favorite toppings: butter, salt, bacon (nitrate-free), and or
cinnamon for yams/sweet potatoes (The fat in these toppings will lower the Glycemic
Index of the potatoreducing insulin spikesmaking them less likely to cause blood
sugar problems/fat gain.)
The same goes for rice. Rice is such a calorie dense carbohydrate, that I would only recommend
it for hard-training athletes who need extra carbohydrates because they are exercising 10-20
hours per week (thats a minimum of 2 hours of exercise per day in addition to full-time job,
etc.). There is no gluten in rice or potatoes so they are good clean carbs for hard training
athletes.
This One Simple Rule Takes Care Of Most Everything
Heres why: If you dont eat any white carbohydrates, what are you left with?
Think of a meal in most any sit-down restaurant, there is usually:
1. A protein (meat/game/fish/poultry, etc..)
2. A vegetable or salad
3. A starch
If you simply remove #3, The Starch, which is usually a white-based carbohydrate then you
will easily lose weight.
NOTE: Most every restaurant follows the above rule of 3 to create their dishes and
meals. All you have to do to make restaurant food healthy to eat is say the following
phrase:
Instead of the <INSERT NAME OF WHITE STARCH> can I have <INSERT
MORE VEGGIES OR PROTEIN OR SALAD>?
Thats it! Do that and you can make almost any restaurant meal healthy for you and help
you lose weight.
For example:
The restaurant youre at has a Chicken and pasta dish with side of assorted vegetables.
You simply tell the waiter: Instead of the pasta can I just get extra vegetables?
Bam! Thats it. Seriously. Its THAT easy to make 100% sure youre eating healthy.
If youre starting to feel deprived at this point, remember
There Are Plenty of Free Carbs Too!
And these carbs can be eaten with any meal and prepared (literally) thousands of ways. The
following are what I and many other diet authors consider free carbs and I would go as far as
to tell you that they do not even count when it comes to calories!

Broccoli

Spinach

Mushrooms

Cauliflower

Cucumbers

Pickles

Green Peppers/Red Peppers/Peppers

Celery

Lettuce (and salad leaves of all
kinds)

Green Beans

Squash

Salsa (made naturally, no artificial
ingredients)

Zucchini
Thats a big list of foods that pair well with almost any meal as a side dish that you can eat
your face off with and do no damage and only good things to your body.
You can saut these carbs add seasoning fry them (only in healthy fats such as coconut oil
or butter that dont oxidize at high heat) and much, much more! You can even eat many of
them raw (like cucumbers and salt for a snack).
The possibilities are really endless and its just getting used to eating in a new way NOT a
lack of choices that will hold you back.
Avoid Liquid Calories At All Costs
If youre still drinking sodas or other drinks that have calories, its in your best interest to stop
right away!
Every single one of these drinks with few exceptions are just sugar water that will spike your
blood sugar sky high give you no nutrition provides nothing for your body to digest and
the sugars and calories are almost 100% sure to go directly to fat storage.
This also includes supposedly healthy drinks like fruit juice, etc.. In fact, Im not even a big
fan of a lot of milk in a persons diet unless it comes from grass fed beef and preferably is
unpasteurized (Called Raw Milk).
Stick to as many no calorie beverages as you can and if you feel the need to sweeten anything
youre doing then use either stevia or xylitol or erythritol (or some combination of those, as
many commercial product seem to be these days).
How to Structure Your Meals (Macronutrients).
Ok, Ive just given you a list of a lot of foods that are ok to eat and ones that are not ok to
eat.
Now, lets talk about how much of each type of food you should be eating

and how to eat
your meals correctly.
First, as mentioned earlier, a simple rule that I live by (and you should too!) is every day,
protein comes first in the foods I eat. There are lots of different rules about how much protein
is enough and it gets even more complicated if youre a hard-training athlete, older , etc..
The simplest thing to do is to aim to get between 70-90 grams of protein each and every day.
And More Is Better. This covers just about anyone regardless of their size, weight, training
status, etc... And has been proven in many scientific studies to build muscle..
Now, more protein is better and its very hard actually to eat too much protein because its
almost impossible to eat enough of it to gain weight (as already discussed in the myths/truths
section).
In fact, most people when they are trying to consume this much protein quickly realize that they
feel much, MUCH fuller and can barely do it. This is a good thing because it will make losing
weight easier.
How to Eat Your Meals
The order in which you eat your meals is super important, even though almost nobody talks
about this!
In fact, if you get just this part down, you will almost never have to worry about how much
youre eating and youll still lose weight because you will be eating in the right order.
1. If youre having a salad, start there.
2. After a small serving of salad, you will then eat your proteins and fats. For example: a big
juicy steak sauted with butter and wine.
3. After you have eaten AT LEAST half to s of your protein, if you are starting to feel
full, then you can start eating your fibrous veggies, other greens, more salad, or whatever
other free carb you have on your plate.
4. Do not fill up on the veggies, because you need to finish your protein. After you finish
your protein then you can go back to the veggies and finish them off. Remember: protein
is the most important part of your dish to finish.
5. Lastly, if it is a resistance training day, or you need more carbs in your diet, then the last
thing you will eat is your carbohydrate source. For example: your baked potato with
butter to complement the steak.
6. Pay attention to how thirsty you get and how full you are. You only need to clean your
plate of the protein on itthe rest you can leave (even though our mothers told us not
to!) Once you are more thirsty than hungry you can stop eating.
Why is it so important to eat like this?
Its simple really:

The salad is easy on your stomach because its easily digested, contains good stuff for
your gut, its small, prepares your palate and gets you ready to eat.

The protein and fats are the most important parts of your diet, so they are prioritized in
your eating.

Proteins and fats are also the most satiating foods

you can eat, so the sooner you eat
them, the faster you will feel full and most likely eat less.

Once youre feeling about 80% full, eating some additional fiber and green veggies and
other Free carbs will add some variety, additional vitamins/minerals, etc. and get some
more green fibrous stuff in your diet

But you still want to make sure you dont fill up to the point of not being able to finish
your protein Againyou need 70-90 grams of protein per day (Minimum) to be at your
best weight and health.

Lastly, once youve filled your stomach and feel the most full, then you move onto more
carbohydrates (if necessary)this helps ensure that youll eat less of these starches and
other carbs that could be converted to body fat. Plus, with the slow digesting protein
and fibrous veggies already in your stomach, any starches will have less of an impact on
your blood sugar at this point.
How Often Should You Eat?
Its not necessary to change your eating schedule as some diets want you to do. I cover this later,
but there is no need to eat 6-8 small meals to rev up your metabolism. That is nonsense.
The standard 3 meals per day are just fine and work for nearly everyone.
Why The Size Of Your Breakfast, Lunch And Dinner Matters
You may have heard to eat a big breakfast to fuel you up for the day and a small dinner, so that
you dont gain weight. This is untrue as we talked about in the Myths section.
I used to eat like this, but the truth is for the best mental function, mind and body energy, and fat
loss results you will want to eat like this:

Breakfast should be the smallest meal of the day, maybe coffee, some eggs and nitrate-
free bacon (high protein, high fat, only free carbs)

Lunch should be small as well, a small salad with some protein, or just some protein
such as a chicken breast with some veggies (free carbs only, high protein,).

Dinner should be your largest meal of the day, (protein is still high, fat is moderate to
high, and carbs are included too).
As you can see, by avoiding a lot of carbs in the morning and in the afternoon, you are avoiding
the high insulin spikes that cause:

Mid-afternoon slump

Sleepiness

Loss of mental focus and function
Instead, protein and fat help fuel your brain and your body for focused, steady energy all day
long. Later in this book, youll discover why you dont even need to eat breakfast as most so
called health experts have told youmore on that later!
Stop Worrying About Doing This Perfectly And Just Get
Started Today
No one is perfect, so dont worry if you try to follow the hunter-gatherer plan but occasionally
fall off the wagon.If it takes time to gradually work into, thats fine.
And remember, theres lots of room for individual variation within this framework. For
instance, there is some research and theory that there are different metabolic types and that
people generally fall into 1 of 3 groups:
1. Protein type
2. Carb type
3. Mixed type
With the idea that some people feel better with the majority of their diet coming from protein
some feel better with the majority being carbs and some feel better when its about equal.
I really dont care what the specific ratios of your different groups areI just want you to aim to
get at LEAST 70-90 grams of protein every day ... more is always better with proteins and
the rest of your diet is up to you.
I do however strongly advise you to follow as closely as possible:
1. The order in which you eat your meals (salad, protein, free carbs, rest of the food).
2. The small meals for breakfast and lunch, and a larger dinner.
Regardless of the makeup of your diet, these are some of the most important points to keep in
mind. Just do the best you can, and when you ultimately get there, your improved health will
make it all worthwhile.
Again, we dont need perfection.
Just 80-90% of the time will do!
Because it may be hard to initially adopt this style of eating Ive developed three different
versions of the foods choices part of my system:
1. The Minimum Program
2. The Medium Program
3. The Maximum Program
If you think you might struggle with going all out on better food choices you will find
PLENTY of flexibility with the Minimum plan I outline later.
Well get to that in a moment.
Keep This In Mind
Once you get used to this way of eating and making better food choices I promise you you
will be SO SURPRISED at how well you can eat. You will come to realize for an absolute fact
that the food you are eating is 100% good for you and helping you to burn fat and maintain a
lean body for life.
All it requires is a MIND-SHIFT in the way you think about food.

People who FAIL think only of the foods they can NOT eat!
People who SUCCEED think of all the delicious combos of foods they CAN eat!
Conclusion and Review of Diet:
To follow a Hunter-Gatherer diet, youll need to Eat like a Caveman. Heres the information
from the preceding chapter for a quick reference list.
ALLOWED FOODS (These Form The Base of your diet and are most important):

Beef
Pork
Poultry
Eggs
Goat
Organ meats (only organic)
Wild game: buffalo, elk, goose,
pheasant, quail, deer, rabbit, nearly
any other wild game you can find
Fish: sardines, salmon, flounder,
catfish, perch, herring, whitefish,
haddock, mahi mahi, cod, pollock,
halibut, anchovies
Seafood: Scallops, crab (king,
tanner, Dungeness), spiny lobster
FREE FOODS (eat as many as you like):

Water!!!!

Broccoli

Spinach

Mushrooms

Cauliflower

Cucumbers

Pickles

Green Peppers/Red Peppers/Peppers

Celery

Lettuce (and salad leaves of all
kinds)

Green Beans

Squash

Salsa (made naturally, no artificial
ingredients)

Zucchini
MORE ALLOWED FOODS (But Dont Eat Too Much):

Fruits: Avocados, bananas, grapes
(U.S. grown), plums, watermelon
More fruits: Blackberries,
blueberries, boysenberries, cassava,
cranberries, figs, gooseberries,
grapefruit, guava, honeydew, kiwi,
lemon, lime, lychee fruit, mangoes,
nectarines, oranges, papayas, passion
fruit, pears, persimmons, pineapple,
pomegranates, raspberries, rhubarb,
star fruit, tangerines
More Fruits: Apples, apricots,
cantaloupe, cherries, grapes
(Chilean), peaches, strawberries
Nuts: Flaxseed and walnuts
Almonds, brazil nuts, cashews,
chestnuts, hazelnuts, macadamia
nuts, pecans, pine nuts, pistachios,
pumpkin seeds, sesame seeds,
sunflower seeds
More Active Carbs: Potatoes and
forms of rice (white, brown, etc..)
(only eat after intense exercise)
OILS and SWEETENERS:

For cooking: extra-virgin, cold-
pressed olive oil for low heat.
Macadamia nut oil, coconut oil and
Butter for higher heat.
Salads, other uses: walnut, flaxseed,
olive, avocado, coconut.
SWEETENERS:
Minimal to no calories: stevia, lo
han, xylitol and erythritol
Higher calorie level: raw honey,
raw, natural organic maple syrup
(use these VERY sparingly).
DRINKS (Avoid Liquid Calories):

Water filtered or as clean as possible
Tea: green, black, all other herbal
tea
Coffee: black or with organic grass
fed, preferably raw, milk or cream
(may include no calorie sweeteners).
Small amounts of Wine, beer, and
alcohol (small quantities)
AVOID THESE FOODS:

All dairy products, unless raw and
unpasteurized. Avoid all products
containing pasteurized dairy
ingredients with exception of
Cottage cheese and any raw or
unpasteurized products you may
find.
All cereal grains,.
All legumes,

beans, peas, etc..
All unnatural and high salt foods.

This list includes bacon, deli meats,
ham, hot dogs, ketc.hup, olives
(canned), most pickled foods, pork
rinds, processed meats, salami, salted
nuts, sausages, canned and/or salted
fish and meat, and most commercial
salad dressings. Alternatives for
most of the foods on this list are the
organic foods that say nitrate free
where you can eliminate most of the
health dangers of these.
All soft drinks. Exception is the
occasional diet soda.
All fruit juices

All sugar

and sugar-containing
candies.
GENERAL GUIDELINES REVIEW:

Timing: Eat the majority of your calories at dinner time.

Calories: Be aware of how many calories youre eating each day/week.

Macronutrients: At least 70-90 grams of protein per day. Eat plenty of good fats. Carbs
are your last concern.

Meals: Eat your meals protein first, then free carbs, then the rest.
If you get stuck with any particular part of the diet, then you can always go back and re-read a
chapter or look for the headings regarding your particular topic. But it should be fairly simple
from this point forward for your diet. The guidelines and review will serve you well.
In the next (short) chapter, were going to talk about what youre doing every day before you
even think about exercise
Active
(The A in S.M.A.R.T. Technology)
id you know you can burn 100s of calories each day greatly increase your chances of
living a healthier, LONGER life and burn off pounds of fat each year without
having to add any additional exercise or dieting to your life?
Its true!
But first, lets back up a bit and talk about one of the big reasons why were as unhealthy as a
whole
We Arent Very Active Anymore (And its KILLING Us)
Compared to our hunter-gatherer ancestors its obvious were not that active anymore.
Technology has removed many of the dangers of living and were at an all time high level of
comfort.
We dont have to search for food.
We dont have to find shelter every night.
Many times, we dont have to clean, cook, or even prepare our foodtheres fast food options,
quick-dinners, microwavable meals, etc. making it all too EASY to overeatALL the time.
Plus, instead of doing manual labor for a living, like most of the industrialized world has been
doing for the past couple hundred years (working in factories, etc.), technology has made our
work easier.
The majority of us sit on our butts all day longeither at a desk or a computer or in some
type of similar situation.
Whats more: when most of us get home, the first thing we do is plop down on the couch for
MORE sitting maybe some snacking eat dinner more snacking ... and more sitting.
Is it any wonder were not as lean, fit and healthy as we want to be?
Why Its Important To Be ActiveEven If You Exercise (Because You Might
DIE!)
A new study published in the American Journal of Epidemiology shows that exercise by itself
wont lead to a long, happy, healthier life
The American Cancer Societys Cancer Prevention II study between 1992 and 2006 studied
53,440 men and 69,776 women who had NO history of heart attack, stroke, cancer, emphysema
or any other lung disease and determined that theres a DIRECT link between sitting

and death
rate.
One of the key measures Researchers recorded was the amount of activity time and amount of
sitting time of each of the participants.
The results were interesting

Men who sat more than 6 hours per day were 18% more likely to die sooner than those
who sat only 3 hours per day.

For the Women the results were even worse. Those who sat 6 or more hours per day were
37 % more likely to die sooner compared to women who sat only 3 hours per day.
Heres the SHOCKING

part
The death rate did not

change when exercise and physical activity was added into the lifestyles!
Thats why its important not to fall back on exercise as your excuse for leading an otherwise
unhealthy lifestyle
When you compare the numbers to those who sat on their butts without exercise, and those
engaged in activities there is a 94% higher death rate for men and 48% for women.
The researchers concluded at the end of the study:
The time spent sitting was independently associated with total mortality, regardless of
physical activity level. Public health messages should include both being physically
active and reducing time spent sitting.
The bottom line? The more active you can be in your daily life, the better your chances of living
a healthier, longer life!
The good news is its NOT that hard to be active AND as Ive said before, the additional
payoff is that youre going to get much leaner, much faster!
All you have to do is go about your daily life with a certain idea in mind, and that idea is called

NEAT or None Exercise Activity Thermogenesis.
Non-Exercise Activity Thermogenesis (NEAT) is basically any movement that isnt intended as
exercise. You can burn an extra 100-150 calories an hour by increasing NEAT.
So all you have to do is, choose more things in your daily life that have you moving around more
and, some of these things (like an AWESOME activity Ill tell you about in a minute)
EVERYONE LOVES doing
Some Ideas to Increase Your NEAT:

Stand Standing around burns 50% more calories than sitting

Pace Pacing burns even more than standing

Fidget Studies show lean people fidget about 150 minutes a day more than obese
people do. This type of low-grade activity (tapping feet and fingers, twirling hair,
gesturing while speaking, etc.) can burn 350 calories a day, which translates into 10-30
pounds a year!

Eat Spicy Adding 5g of Tabasco sauce to any meal can raise your metabolism by 12-20
% for up to two hours after youre done. This is caused by capsaicin the nutrient that
makes chili peppers hot. Or you can just add spicy spices to your food.

Drink Cold If you drink 8 glasses (64 oz) of ice-cold water in a day, youll burn 70
more calories than if you drank 8 glasses of a body temperature beverage.

Keep it cold I like hot weather, but, if you keep it coldyoull burn more calories. You
can get a 3-7% increase in calories burned from your body warming itself (similar to the
principle at work when drinking ice water).
Doing Chores Can Get You Leaner Too!
These figures are estimated based on a person weighing around 150 pounds doing the activity for
30 minutes. You will burn more or less depending on your weight and the amount of effort you
put into the cleaning chore.

Moving around furniture Burns about 225 calories.

Scrubbing floors - Burns 189 calories.

Washing the car On average burns 153 calories.

Making the bed 94 calories.

Dusting - About 120 calories.

Cleaning windows - Around 153 calories.

Vacuuming - - You are looking at 84 calories.

Washing dishes Burns 76 calories.

Ironing clothes 190 calories.

Shoveling snow - A whopping 288 calories.

Laundry - My least favorite burns 72 calories.
Raking leaves 171 calories.

Mowing the lawn - 162 calories.

Surfing the internet 60 calories.

Washing Windows 144 calories for 30 minutes.

Gardening - About 162 calories.

Pulling weeds 177 calories.

Mopping the floor 140 calories.

Grocery shopping while pushing a cart About 126 calories.

Watering outdoor plants About 120 calories.

Cleaning gutters 160 calories.

Walking the dog around the neighborhood 147 calories.

Making dinner 90 calories.

Playing outside with your children 180 calorie.

Picking up trash and throwing it out Around 120 calories.
A MORE FUN Way to Burn Calories That EVERYONE Loves!
Have sex. Seriously.
Aerobically, a half-hour romp in the sheets burns approximately 150200 calories and
sometimes even 350 calories if you are really frisky, says Ms. McCloskey. This is
roughly the equivalent of briskly walking, running, or lifting weights for thirty minutes,
she says. My husband and I have sex about eight times per week. You do the math.
(Kerry McCloskey, Author of the book The Ultimate Sex Diet)
The Point Is, you need to be more active!
Dont sit on your butt all day. Dont lie on the couch.
When youre working: Get up from your desk and move around a little bit.
In fact, this will even make you more productive. Work in Chunks of time usually 30
minutes or so is a good amount. Set a timer or note the time on the clock, focus on one chunk of
work for 30 minutes and when those minutes are up, you stop and take a break.
I promise you if you work in 30 minutes to 1 hour intense focus chunks of time, and get up in
between for a quick walk around the officeyoull find your quality and speed of work
increasing!
In fact, I recently moved into a new place where I have my own home office. One of the first
things I did is I bought a cheap treadmill from a local lady off of craigslist.org. I then put a small
little board on the handrails of the treadmill to form a makeshift walking desk that I can set
my laptop on and trot along around 2.0 mph walking while Im working!
The point is: find ways to be active!
Go for a walk. Play with the kids. The dog. Your lover whatever Just get up, get moving
and you will start burning more calories without additional workouts or dieting!
Now, lets talk about exercise
Resistance Training
(The R in S.M.A.R.T. Technology)
s Ive already mentioned, its VERY important to exercisedoing resistance training at
least 3x per week when youre dieting.
If you dont you will

lose equal parts fat AND muscle which is NOT good because it will
make you look Skinny fat and will actually decrease your health (less muscle = less health).
As weve already discussedeveryone starts losing muscle mass after the age of 25 at the rate of
about 1% per year, around 3 lbs of muscle each decade! Resistance training can slow or even halt
this process.
Why Worry About Muscle Loss?
Losing muscle is interconnected with the mechanisms that cause aging. In fact, many of the
common symptoms of aging are actually caused by muscle loss. Here are just a few things
muscles are involved with in your body:

Supports your skeleton and bones (keeps them aligned and in good posture)

Determines your sexual health (muscle determines amounts of sex hormones)

Intimately involved in hormone production (especially thyroid)

Controls metabolic rate (more muscle = faster metabolism)

Reduces joint pain if strengthened (stronger muscles supports joints better)

Can prevent chronic aches if strengthened (weak back muscles lead to back pain, etc.)
Why Almost Everyone Does NOT Exercise Correctly
For exercise to give you the anti-aging, fat loss, and health benefits you wantit has to be done
correctly with the right goals in mind.
Most people think exercise = aerobics or long endurance exercise. The truth is though, that long
endurance exercise is one of the worst things you can do for exercise. Yes, you should be more
active and walking is always good.
However long, slow, steady-state cardio (like jogging, elliptical machines, etc. for 30 minutes or
more):

Will NOT

build an ounce of muscle
Will cause more wear and tear on your body

Will cause your joints to become overworked

Will tire you out and cause fatigue without building up functional strength
What Types Of Exercise Should You Do Then?
The answer is strength training. So what Im going to do is explain a little bit about the basics of
strength training (resistance training) and then give you a couple of routines you can try out on
your own.
Note: you dont HAVE to use these routines any resistance training program will work but
Ill try to give you the principles

so you can move on from here, use these basic programs, and
then if you feel like it you can find other strength training programs you like as well.
Strength Training 101 Get Strong, Keep Your Muscle, and Help
Your Body Burn Fat While Staying Healthy
The approach is simple. Start where you are and gradually increase your strength.
Strength is mainly a SKILL. So like any skill the more you practice it the better you become.
Instead of thinking of your strength training days as workouts think of them as practices
instead and youll make better gains.
Strength is a skill; its mainly a function of your Central Nervous System (CNS). Youre
basically teaching your central nervous system to contract your muscles harder, in effect, to be
stronger, to perform at higher and higher levels of strength (as you put them under this pressure
through the process of progressive overload).
Why you Should Strength Train
Strength training will help you in virtually every area of your life. Heres a partial list of the
benefits.

Muscle Building. Strength training builds muscle basically your body will grow more
muscle to adapt to the demands you place on it through strength training. Its a by-
product of increasing your strength.

Preventing Muscle Loss. There are two times when you are at risk of losing muscle. 1.)
as we grow older and 2.) if youre cutting calories by dieting for both these reasons its
VERY important to strength train.

Fat Loss. Muscle mass will burn more calories whether youre actively working out,
sitting on the couch or sleeping. More muscle mass thus increases your metabolism,
which leads to fat loss.

Good for your health. Youll not only strengthen your muscles, but also your:
o Joints will be strengthened
o Bones will be strengthened
o Endurance and stamina are improved
o Work capacity will increase
o Beneficial sex hormone levels will be increased
o Bad cholesterol AND blood pressure will be lowered
o Sleep better
o And much more.

Builds Discipline. Strength training builds discipline by teaching you to have a goal and
continually work towards it. You achieve success over time and you can use this same
principle to achieve anything else you want in life.
General Guidelines:

Largest Muscles First: You need to work the largest muscles in your body most
frequently and first in your workouts. These are your legs and your back. These are also
the muscles that most people ignore (because you cant see them when you flex in the
mirror!).

Intensity: Resistance Training should challenge you. It doesnt have to be heavyit
only has to be heavy for you, meaning you have to struggle to complete your
exercisethis is what stimulates strength and muscle building.

Progressive: Your training must be progressive, which means you need to constantly
improve your strength over time.

Go Slow: Especially if youre older, slow and steady is the way to go.
Strength Training Methods.
There are different ways to build strength, heres the two we will focus on:

Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc. are the best place to start. You move your body around in real life, so it makes
sense to get good at moving it around during exercise.

Weight Training. Using free weights, barbell training is preferred but dumbbells can be
substituted too. Compound exercises like Squats, Deadlifts, Presses, etc. build the most
strength the fastest.
How To Get Started Strength Training.
I recommend first starting with bodyweight exercises and moving on from there to weight
training (if you so choose). If you dont have access to a gym, then you can stay with bodyweight
exercises virtually your entire life you simply have to remember to keep increasing the
difficulty of the bodyweight exercises you are doing.
If you are over the age of 40, or you havent exercised in a long time, then its also a very good
idea to start with bodyweight training because there is little chance of injuring yourself. Your
own body provides enough resistance that you will challenge your muscles, ligaments and joints
all at about the same rateso you grow stronger throughout your whole body.
Heres the great news
You Dont Need To Spend Hours Exercising!
Forget the days of going to the gym to spend an hour on a cardio machine. You dont need to jog
5 miles per week either. In fact, I do NOT recommend that much cardio as weve talked about
before!
You only need a couple of short, but intense workoutsabout 2-3x per week
Why Workouts Should Only Be Hard For You
The word intense may sound intimidating, but it only means intense for you or
challenging for you. Let me explain
For one (perhaps elderly person)sitting down slowly onto a chair and standing up from it
without using their arms to help is intense for their lower body. For another, doing 100 reps of a
bodyweight squat is intense. Both people are doing it rightbecause theyre making it
challenging for themselves.
The key (as youll see) is to start with any type of exercise you can do NOW that is challenging
for you NOW and work from that point to increase your strength levels until you can do more of
the same type of exercise. Then, you gradually move onto more challenging exercises as your
strength and abilities improve.
You Dont Need A Lot Of Fancy Exercises
Because were focused on getting the most results with the least amount of effort, we will focus
only on a handful of exercises that work the most muscles at once.
Additionally, you will notice that we NEVER ignore the MOST

important muscles of the
bodythe legs and the back.
Most people, if not told otherwise, will start exercise programs by only exercising the front of the
body (the muscles you can see in the mirrorchest, arms, abs) and ignore the back and the legs.
This is a HUGE mistake for both health and fat loss.
Why? Because the biggest muscles in the body are the legs and your back. Whats more:
strengthening and building muscle in your lower body and throughout the back is one of the most
important things you can do for your long-term health, for anti-aging and fat loss.
Your upper body only contains about 15-20% of your bodys muscle massso for the most
results in the least amount of timewe must focus on the lower body and the large muscles on
the back of the body.
Having a strong lower body and back will help you stay healthy as you age as well as:

Increasing balance

Increasing motor control

Preventing muscle loss, even building muscle
Now, instead of thinking about training every little muscle think of only the basic
movement patterns you use in everyday life. Specifically, you need to train these basic
movement patterns to get strong:

A Push or Press

A Pull or Row

A Squat or leg movement

Optional: A movement involving the hips (can be explosive if your joints allow)
Thats it. Stick to these basics and youll do well. You dont need thousands of isolation
exercises like you read in fitness magazines. You just need to stick to the basic movement
patterns of your body and train yourself to get stronger doing them. Trust me, because youll be
using compound exercises you will hit virtually every muscle in your body.
Bodyweight Strength Training
Here are some examples of bodyweight exercises that fulfill the above roles (from easiest to
hardest)

Pushes Wall pushups, Pushups, one-arm pushups, feet-elevated pushups, handstand
pushups, etc.

Pulls Inverted Rows, Pullups, chinups, sternum pullups, etc.

Squats Chair sits, assisted bodyweight squats, bodyweight squats, pistols (one-legged
squats), deck squats

Hips or Explosive Hip bridges two legs, single leg hip bridges, explosive squats, high
jumps onto platforms, etc.
Dont worry: Ill help you out with how to do all these exercises and how to start with the
easiest versions of each exercise and progress to the hardest ones and so on until youre building
up the strength you want.
I recommend that everyone start with bodyweight training before they move onto weight
training...
That is: IF

you want to do weight training. You never have to if you dont want to. Look at
Olympic Gymnastsdont they look strong and like theyre in great shape? Of course! And all
they do is push, pull and move their own bodyweight around all day long.
However, heres a quick guideline if youre interested in weight training (as I am).
When you can do 50 pushups, 10 Pullups, and 50 squats in the same workout you are ready to
start lifting weights. You dont have to do these all non-stop; you could break it up like 20
pushups, 20 squats, 5 Pullups, etc. until you hit those numbers.
Once you can do this workout, youll be ready to lift weights, and youll already be looking good
and feeling healthy.
Again, well come back to how to do the bodyweight exercises in a minute, and Ill give you my
complete beginners strength training program using your bodyweight in a few pages.
Weight Training
Weight training is next. Use an Olympic barbell and weights. Again, you follow the same rules.

Pushes Overhead Press, Bench Press, Incline Bench, etc.

Pulls Weight Pull-ups & chin-ups, Bent over Rows, Deadlift, etc.

Squats Back squats, Front Squats, Overhead Squats, Deadlift, etc..

Explosive Power Clean, High Pulls, Clean and Press, etc.
Why Do I Bring Up Strength Training First?
Because all your future results are going to rely on how much strength you have.
Strength, as you will read in a moment is a KEY part of losing fat and building/retaining lean
muscle.
So, any successful fat burning program MUST include strength training to make it effective.
7 reasons why you should do full body workouts for maximum
Results
Most people think that they need to go the gym or workout 6 days per week. If you pick up any
fitness or muscle magazine youll see routines for spending 6 days a week at the gym, hitting
every little body part...
Exercises for this and exercises for that. And then, they want you to do hours of cardio, most
likely 3-6 days per week along with that.
So the question is: Should you workout every day, hitting only a certain part of your body each
day? The answer is NO!
You should do full body workouts for best results...
Even though theyre not that popular, heres 7 reasons why you should do full body workouts
instead of the split routines you see in popular fitness magazines:
1. Youll have more intensity: Working your entire body at once is more intense because
youre using your entire body and that makes you progress faster.
2. Youll get stronger: The multi-joint exercises make you stronger. Strength = muscle.
More strength=more muscle.
3. Youll stimulate muscle building/fat burning hormones: Working out your whole
body stimulates your testosterone, your growth hormone, and IGF -1 hormones which
leads to more muscle and less fat (yes, even with women).
4. Youll get done faster: You can hit all your muscles in 30-60 minutes or less with multi-
joint exercises and get out of the gym quickly.
5. Youll get more time to recover: Recovery is when you actually build muscle. The idea
is to get in, stimulate some muscle tissue, stimulate your CNS (Central Nervous System),
and get out so your body can rebuild itself stronger and with better body composition
than before. You only need to exercise about 3 times a week with a full body routine.
6. Youll burn more fat: Because youre working your whole body at once youre using
more energy more calories and more fat stores.
7. Youll build more functional strength: If you work your whole body out as a unit,
youll teach it to get stronger and better with all your muscles working together. Training
your whole body together transfers more over to athletics and everyday life (because its
the way you actually use your body you dont isolate any muscles in your everyday
life).
How Often Should You Exercise?
Most people will do well exercising their entire body 3x per week.
Work out hard, get out, eat, recover, and get stronger.
IMPORTANT NOTE:

for some people, 2x per week especially for the elderly is the right
number. Youll have to figure out what works best for both your schedule and for your recovery
abilities. I will say that most clinical studies have been performed on the basis of 3x per week, so
its the amount to strive for.
You should feel strong each time you go into the gym or start your exercise program and ready
to make a good go of it.
Again, if youre over the age of 50 or you have not exercised in a whilethen you should
probably aim for 2 workouts your first week and then gradually increase to 3 times per week if
you feel you can handle it.
The best way to do this is to do your first week with two workouts. And then the next week, you
do the two workouts you have planned, and then commit to entering the gym (or doing
bodyweight exercises at home) for a third light workout. You may not have the same intensity,
and you can even lower your reps or sets or weightsyou just want to get use to the exercise.
By the way, this information on full body workouts applies to both bodyweight and weight
training workouts.
What About Cardio?
Do you need to do cardio? Yes and No.
First, you should NEVER add in additional cardio until youre already spending at least 3x per
week strength training. It all depends on how quickly you want to lose weight. Its not totally
necessary but if you want to do it Ill give you some pointers towards the end of this book.
Remember: If you move rapidly between multi-joint, full body exercises (in circuit fashion, etc.),
then youll get some cardio benefits too.
Thats another beautiful thing about only strength training 3x a week, you can do cardio the other
2-3 other days and still have 1-2 days of rest
Oh and
Dont Forget to SLEEP!
Sleep is where you rebuild your muscles and recover from exercise the most. Get good sleep.
Most of us cant get 8 hours of sleep, which is the most commonly recommended amount of
sleep. I say get what you can during the night (5-7 hrs for most of us) and try to fit a quick nap in
sometime during the day as well.
Why You Need To Train Your Most Important Muscles
Its very important that you focus on training the muscles in your body that most people do NOT
train. What are these muscles?

The muscles of the hips and legs

The muscles on the back of the body
And you train all your body as a working unit through three primary motions: push, pull, and
squat.
Why is this so important? There are a few good reasons:
1. Most people ignore the muscles they dont see in the mirror - muscles on the back of
the body leading to muscle imbalances.
2. Muscle imbalances lead to imbalances of the skeleton and over time cause posture and
joint problems.
3. One such problem, from tight hip flexors and weak lower back and abs, is
lordosisexcessive curvature of the lower spinecausing lower back pain. This is
an example of how muscle imbalances lead to real problems.
4. Most of us already sit down most of the day (causing tight hip flexors), and hunch over
a computer (causing weak upper backs and slouched posture)so we dont need any
more exercise to amplify these traits.
5. Hip fractures are extremely dangerous for the elderly. Weak lower body/hip muscles
and lack of balance are the main causes. Training the lower body helps prevent this.
Squats are one of the best exercises for the elderly as they build up the lower body and
hips.
For example: bodyweight squats build up the same muscles, motor patterns, balance, and
neural coordination that an elderly person needs to stand up out of a chair without using
their hands. Thats why its so important to train exercises like squats.
6. Resistance training strengthens the bones in the body even better than
supplementing with calcium (as is usually suggested) and increases bone density.
This is a proven fact.
Why Training Your Lower Body And Hips May Actually Save Your Life
This bit about strengthening the legs and hips is VERY important for your health as you age.
Heres why:
All seniors are at risk for falling or breaking their hips. The risk doubles every five years after
you turn 50. Nine out of ten hip fractures happen to people over 60. And more than 25 percent
of those people will develop complications and die within one year!
Thats why its SO important for you to strength train and specifically to train your lower
body and hips!
Scientific studies are revealing something VERY important about all this. Turns out, the signals
to your muscles start to slow down as you age, making it harder for your muscles to respond
when you want them to ...
Researchers at the University of Delaware studied how muscles respond when the cells that
activate them, called neurons, send out electrical signals for the muscles to move. They found in
the elderly, not only do muscles respond more slowly, but neurons actually fire less frequently.
Although it seems like this was just another Symptom of aging, theres more
The researchers discovered strength training significantly improves both neuron and muscle
response. Said another way, you have the potential to fight aging on this particular degeneration
of your body and keep your mobility and strength as you age.
Strength training builds up what scientists call fast-twitch muscles, the kind that are involved
in all your day to day activities like hurrying across the street getting out of a chair with no
hands bounding up flights of stairs or chasing grand kids around the yard.
These same muscles and the neurons that activate them are responsible not only for power,
but for coordination, balance, and sudden response. The elderly with a lot of this kind of muscle
are simply less likely to fall. The Delaware study proved this is true no matter how old you are!
Other studies show that leg strength is the number-one predictor of how active, healthy and
mobile youll stay as you get older.
For all these reasons and more, you NEED to pay close attention to training not just your upper
body (which everyone likes to do because thats where the biceps and other impressive
muscles are) but also you need to pay close attention to strengthening ALL your body
specifically the backside of it and your hips and legs!
Whats more: because so much of our muscle mass is located on our backsides and in our lower
body, every time you exercise this area, you are using the biggest muscles in your body. This
means youre using more energy. Using more energy means you burn more fat ever time you
exercise!
How to Perform the Basic Bodyweight Exercises
As explained before, to train your entire body and reap all the wonderful health and fat burning
benefits that we want you need to train the primary movements. These are:
1. A Push
2. A Pull
3. A Squat/Hip Movement (Leg Dominant)
So the idea behind the Progressions below is that it will show you different levels of where
you can start with each of these movement patterns.
For example, the pushup is the classic push movement. But what if you cant do a pushup?
Then every time you see an exercise program that has you doing pushups, you would start with
the first, or maybe second push progression and build up your strength with that movement
until you are able to go to advance to the next hardest progression of that movement.
So for example, if I or some other fitness author says do 10 pushups, but youve never done a
full pushup, you could do this:
1. Start with wall pushups you can easily get 10 doing this
2. So next time you are told to do pushups, you try the next advanced progression after wall
pushupsthe table pushups you only get 5 pushups because its more challenging for
you.
3. So you stick with table pushups every time you are told to do pushups until you
strength builds to the point that you can progress to the next level of pushups (usually
from a few days to a few weeks).
Now it should all make sense and youre ready to see the progressions!
THE PLANK PROGRESSIONS:
This is the foundation movement pattern that you MUST learn. Why? Because your core
your abdominals, lower back, and torsoare designed to keep your skeleton stable and keep
your body rigid during exercise or other life movements. Thats why its SO IMPORTANT to
learn the plank movement first and strengthen yourself in this position.
HOW TO DO IT: Simply keep your body in as straight a line as possible for a period of time.
Start with however long you can go for now, and shoot for 30 seconds of holding a rigid, straight
line with your body very much like a plank

To do this, you will want to FLEX your
abdominals, your butt and tighten up your whole body to maintain a straight line with it and stay
tight. Not only is this a GREAT abdominal exercise. It is a KEY skill to master before
attempting any exercisesthe skill of flexing or activating all your body muscles!
PLANK PROGRESSION 1: Plank On Knees
The easiest plank position is using
your core to keep your body straight,
with only your knees and elbows-to-
hands touching the ground.
PLANK PROGRESSION 2: Standard Plank.
Once you can hold the plank on your
knees for more than one minute at a
timemove onto the standard plank
position. The balls of your feet and
elbows-to-hands touch the ground and
your core keeps your body in a rigid
line. Hold for time.
PLANK PROGRESSION 3: Plank 1 arm or one leg.
Once you can hold the standard plank
position for over one minute, you can
make it harder by raising one arm, one
leg, or both one arm and one leg to
increase the difficulty of the
movement. Again, hold for time.
THE PUSH PROGRESSIONS:
Now we start with the muscles of the upper bodyalthough you will noticethat if you do not
have a strong core then you will not be able to effectively train ANY part of your body (thats
why the plank is THE primary exercise!)
For pushing or pressing movements you have some options there are horizontal pushes (like
we will talk about now, pushup progressions) and vertical pushes/presses (like overhead pressing
of barbells, handstand pushups, etc). For now we will focus on the horizontal pushes.
HOW TO DO IT: Keeping your body tight in a plank position, so your lower back is protected
(and because a tight body is a stronger body) you will start with pushups on the wall because
your body is nearly vertical and only a small percentage of your actual bodyweight needs to be
pushed away from the wall. Then as you become stronger, you will gradually increase the
amount of your bodyweight percentage you are pushing by gradually reducing upright position
of your body until you have progressed to the full standard pushup progression of balls of
feet and hands on the ground. All pushes/presses work primarily the muscles of the upper
bodymostly the front of the body (Although the posterior muscles are used for stabilization).
Instructions for all push progressions: Keeping your body in a straight line, place your hands
about shoulder width apart, bend your elbow and lower your body under control until your chest
touches and then straighten your arms using your chest, shoulders and armseach time your
perform the up-down motion, you are completing one rep. Once you can perform 10 repetitions
in a row of the first push progression, move onto the next progression until you are performing
standard pushups.
PUSH PROGRESSION 1: Wall pushup
PUSH PROGRESSION 2: Table/Bench Pushup
PUSH PROGRESSION 3: Knee Pushups
PUSH PROGRESSION 4: Standard Pushup
BONUS:

PUSH PROGRESSION 5: One Arm Pushup
NOTE: The 1-arm pushup is only included here for athletes or other people who are wanting to
experiment with harder versions of bodyweight training. The standard pushup is the pushup most people
should use in their bodyweight exercise programs.
THE PULL PROGRESSIONS:
As stated before, all the pulling muscles of the body are VERY important. First, these muscles
are underworked in daily life due to poor posture and most of us having Desk jobs. Second, the
muscles of the back of the body (posterior chain) are much bigger and much stronger than the
muscles of the front of the body but for most people they are weaker. This is because
combined with lack of use in daily life, most people only exercise the mirror muscles when
they DO exercisefurther compounding the problem.
You will do MUCH for your health, quality of life, strength, posture and strength levels to pay
special attention to the muscles of the back of the bodyespecially all the pulling muscles. In
fact, for most people I would recommend a ratio of 3:1 for pulling to pushing exercisesat
LEASTinitially until your body is more balanced. If you will notice you will be working the
same muscles that are responsible for the shoulders back, head up good posture we are all
supposed to have. Additionally, strengthening all the muscles of the back of the body will go a
long way towards fighting lower back pain and other conditions commonly thought of as
Aging.
Instructions for all Pulling Progressions: As with the pressing progressions, you will start with
pulling movements that use the LEAST percentage of your actual bodyweight so the exercises
are easier for you. Then you will gradually increase the amount of your bodyweight you are
using until you are utilizing your full bodyweight for pulling motions such as the full inverted
row and the standard Pullups/chinups.
PULL PROGRESSION 1: Door Pulls
You can increase the difficulty of this movement by gradually increasing the angle of how far
back from the door your place your bodyusing a small percentageto a larger percentage of
your bodyweight.
PULL PROGRESSION 2: Inverted Rows
There are different ways that you can do an inverted row, with or without equipment. You can
substitute ordinary furniture around your house for a fun, fat burning workout!
Inverted Row Using a Broom Between Two Chairs
\
Inverted Row Using Your Table
Inverted Row With Rings (Or Other Suspension Trainer).
PULL PROGRESSION 3: Assisted Pullups (With Exercise Band)
NOTE: This is an example of how to help yourself work up to a full pullup/chinup using your
own bodyweight. At first you can use a large exercise band with one end wrapped around the bar
to help take away some of your bodyweight for pullups, then as you build up your strength, you
can eventually reach the point where you are doing one Pullupwith no assistance.
PULL PROGRESSION 4: Standard Pullup
THE SQUAT PROGRESSIONS:
Now were getting to quite possibly one of the most important movement patterns that you can
train! I cant overemphasize how important it is to train your legs, hips and total lower body in
functional movement patterns. Thats why the Squats are so important. Whats more: your lower
body is (generally) three times as strong as your upper body so its almost impossible to
overtrain your lower body (yes, you will get sore the first couple times, but the more you use
your legs, the faster the soreness will go away).
HOW TO DO THEM: Like the rest of the exercise progressions, youll be starting with the
easiest form of the exercise (by shortening the range of motion and how much of your
bodyweight you must use), and then progressing to using all of your bodyweight for full
bodyweight squats.
SQUAT PROGRESSION 1: Chair Sit To Stand
SQUAT PROGRESSION 2: Box Squat (Touch and Go)
SQUAT PROGRESSION 3: Standard Bodyweight Squat
SQUAT PROGRESSION 4: One Leg Squat
NOTE: as with the one arm pushup, the one leg squat is only included here for a more
challenging exercise for advanced or stronger athletes. Most people would do well to stick with
the bodyweight squat.
Bodyweight Exercise Program #1 to Burn Fat and Build Muscle
Now, here is how you take the exercises you just learned and put them into a program. This is
the bodyweight exercise program that I built much of my early strength, size and muscle tone
on.
I believe everyone should master their own bodyweight first, before moving on to lifting weights
or introducing other outside resistance. Your own bodyweight is enough resistance to build an
amazing level of strength and its definitely enough to chisel away at any extra fat.
Why This Program Works So Well
You will perform these exercises in a ladder format. That means you will start on the bottom
rung of the ladder and climb your way up then when you hit the top, youll climb
down. Because there are 4 exercises done on each rung, you are getting a good rest period for
each exercise
Additionally, when you start to get fatigued, when you start to hit your max rung on the ladder,
you will start going down, doing less reps per rung (set) You can still keep good form and
concentration as you descend the ladder even if fatigued because the reps are decreasing and less
challenging.
Meet the Best Bodyweight Exercises

Pullups

Squats

Pushups

Situps/planks
You have a Pull movement (pullup), Push movement (pushup), a Squat movement (squats, duh)
and an Ab movement (situps/planks). Everything you need for a fit and functional body!
Bodyweight Exercise Ladder
Rungs

Pullups

Squats

Pushups

Situps

1 1 5 3 5
2 2 10 6 10
3 3 15 9 15
4 4 20 12 20
5 5 25 15 25
6 6 30 18 30
7 7 35 21 35
How To Do The Program
Heres what you do: see the column heading Rungs (like rungs on a ladder)? Think of each
one as a set. So, on rung #1 you would do the prescribed number of reps for each exercise on
that rung (for planks you would turn the Reps into seconds hold the plank for the number
of seconds prescribed). The row that rung is on, go horizontally across the table and do those
reps for each exercise to complete that Rung of the Ladder.
On this program you would start on rung 1 and do 1 pullup, then 5 squats, 3 pushups, and 5
situps or a 5 second plank. No waiting or resting between exercises, just one after the other.
Then you go to rung 2 and go across then 3 and so on until you get to rung 7 OR until you
start to fatigue and you feel like you wont complete the next rung of the ladder. When this
happens youre going to start going down the ladder. For example, if you get to rung 7 and feel
like you just barely completed it, then you start going down it again, by going to rung 6, then 5,
4, 3, etc..
This is a very basic bodyweight exercise program that is also fun and challenging. After you
complete it in a workout youll likely be a little tired, and breathing hard but you will have gotten
a great workout. Next time you exercise, you can try to beat your old score. In this way its
like a game, you keep trying to go further up the ladder and always try to keep improving.
Simple Bodyweight Exercise Routine #2 The Deck of Cards Workout
In addition to the ladder workout above (which well call #1), heres another routine that can
be fun either by yourself or with a workout partner because youre always changing the routine
and it keeps you guessing, and you can really work at your own pace.
This workout has been around for ages, and the exact Rules are always changing, but, its
known as the deck of cards workout.
First you pick an upper body exercise and a lower body exercise. An example would be Pushups
and Bodyweight Squats.

The idea is you would do one set of pushups (or other upper body exercise) for any red
cards and one set of bodyweight squats (or other lower body exercise) for every
black card.

To perform the workout, you will start with a fully shuffled deck of cards (52 cards).

All face cards (Jack, Queen, and King) have a value of 10 reps.

Aces have a value of 11 reps.

Number cards will be face value (ex. 7 of spades = 7 squats).

Jokers are optional, and can be set to any value. For example, a joker could involve 20
reps (of squats or pushups) or 20 reps or time limit of a different exercise (ex. 20 seconds
in the plank position).

Work through the entire deck. Each card requires a set of pushups or squats, depending
on the color and the value of the card.

The goal is to work through the entire deck as fast as possible.

If you get too tired to perform the exercise with good form before you finish the deck,
switch to an easier form of the exercise, but keep going (for example, if pushups get
tiring, you can switch to pushups on your knees, or wall pushups, ).

Each shuffle of the deck will provide a new workout.

And each time you play, you can perform different exercises with this workout (ex. pull-
ups, situps, maybe a dumbbell exercise, etc.). You can always mix it all together and have
fun with it!
If you play with a partner, then you both simply Race each other. Every time you flip over a
card try and get the prescribed exercise done the quickest.
Or, if youre both getting tired (or youre a beginner to these types of workouts), then you can
turn the card over and you go, then the next card you rest, and your partner goes, etc. until you
finish the deck.
The key is that the workout is always changing, its random, and its fun. You can always strive
to do better, or change it up by adding in different exercises.
Now, if you want to utilize weight training workouts here is my program that I recommend.
The 3-5 Beginners Strength Training Program
The 3-5 Beginner Program is for anyone who wants to get strong, lose fat and build a little
muscle. You could easily gain 5-10 pounds (if youre skinny), or lose 5-10 pounds (if youre
overweight), using this program, within a couple of weeks.
Your body basically reorganizes itself so that you almost magically turn fat into muscle
provided you follow my eating guidelines.
With this program you can achieve whatever your goals are:

You can get strong without getting big achieve high relative strength

You can build muscle and get big and achieve high absolute strength

You can get stronger for your favorite sport and perform better
But this is not just a beginners program. If youve just done standard split routines, (like youve
read in fitness magazines) or other bodybuilding programs up until now and you havent done
exercises like the squat, deadlift or overhead press then youre going to see some great results
with this program as well.
What Youll Get With This Program
This weight lifting program takes 30-45 minutes, and youll do it 3 times per week. You dont
need to be at the gym every day in order to get the results that you want. In less than 4 weeks
youll become

Stronger Youll start light (probably just the bar) and add weight every workout, the
more weight you add the stronger youll get

Muscular The heavier weights you lift the more muscle youll put on. More strength
= more muscle

Leaner Youll burn body fat as your body starts to reshape itself. Your body is put
under stress with strength training, and its response is to make you leaner to make things
easier

Healthier Youll increase testosterone, growth hormone, and decrease estrogen. Your
joints will get stronger, youll have better cardio, and your bones will get stronger

Confident Hitting new Personal Records (PRs) almost every time youre in the gym
and knowing youre strong (instead of just looking that way) will make you feel more
self confident. And no one can take that away from you
Why This Program Works So Well
What makes this program work is the focus on compound exercises and movement patterns
which work your whole body.
You wont get bored because the workout exercises change almost every workout. You wont
get bored in the gym because the reps and overall sets stay low. You can focus on correct
technique because the reps and sets stay low.
This is a motivating plan because youll be adding weight constantly and youll see and feel your
body become more strong more muscular and leaner.
What Equipment Do You Need?
The beauty of this program is it works with you, even if youre working with less equipment. At
its very basic level, you would need just an Olympic barbell.
But to get the full benefits of this program (and be able to enjoy a greater workout variety) you
should find a gym or build a home gym, with the following equipment:

Olympic Barbell 6 foot long, 45lbs and can hold serious weight

Olympic Plates Weight plates that fit the barbell with increments as low as 2.5lbs
(some exercises will require smaller increments in weight)

Power Rack also called a Squat Rack and Squat Stands will work too. Definitely no
smith machines.

Standard Bench Basic bench or one you can put in the power rack.
The Exercises
The 3-5 Beginner Program includes 8 exercises. Youll do 3-5 of these every workout to hit all
your muscles and build full body strength.

Deadlift (Squat and Pull) A total body strength builder with an emphasis on the legs
and pulling muscles.

Squat (Squat) Squats work the whole body as well as an emphasis on your legs.

Overhead Press (Push) A pressing movement (shoulders, upper chest, triceps) that
works your whole body as well (abs, back, stabilizers).

Bench Press (Push) Unfortunately, the most popular exercise in the gym works
your chest, triceps and front of your shoulders.

Barbell Bent Over Row (Pull) Works your pulling muscles (back and biceps).

Pull-ups & Chin-ups (Pull) Pullups (palms facing away) and Chinups (palms facing
you) work the pulling muscles and have crossover to real life.

Dips (Press) Dips also work pressing muscles (chest, triceps) and force your body to
stabilize itself.
How To Do The Program:
Here are the simple rules (and why I call this the 3-5 method):
3-5 exercises (you pick these from the above list, covers the whole body)

3-5 Sets

3-5 Reps

3-5 minutes of rest
Heres what you do:

Select 3-5 exercises. 1 Push move, 1 Pull move, 1 Squat move. (NOTE: Each practice
MUST include a deadlift or squat.)

Do 3-5 sets

Do 3-5 reps per set

With 3-5 Minutes of Rest in between sets (you may alternate (not superset) your
exercises, ex: Deadlift rest 1 minute Overhead Press rest 1 minute back to deadlift,
etc. to save time so you keep your strength workouts under 1 hour.)
It should only take about 30 minutes and is performed 3 times per week. Which days you train
are up to you:

You could do Monday/Wednesday/Friday.

You could also do Tuesday/Thursday/Saturday

or Sunday/Tuesday/Thursday.
It doesnt matter as long as you practice 3 times a week and keep at least 1 day of rest between
each practice.
How To Choose Your Weight To Start With
If these exercises are new to you and youve never done them before then you need to first focus
on good technique before you even think about using heavy weights.

Pull Ups/Chin-ups and Dips Use your body weight to start.

Barbell Rows Use 45lbs-65lbs (including the barbell) to start.

Squat, Bench Press and Overhead Press Use just the barbell to start.

Deadlift Use 95lbs (including the barbell) to start. Use small plates under the plates on
the bar to get the correct starting height.
If youve done these exercises before and you have good technique then your first day in the
gym you should do a warm up set or two. Use the weights above as guidelines, and work up to a
heavy single (Single = 1 repetition of the exercise). This is called testing your 1 Rep Max
(1RM).
Then for each exercise youll use 65-85% of your 1RM for the load. Example: 1RM is 200lbs.
65% of 200lbs is 130lbs, so 130lbs is 65% of your 1RM.
How To Progress On This Program:
You will add weight as quickly as you can with this program but only if you get your
prescribed reps and sets. Basically when you are successful at a lighter weightyou add
weightto keep progressing. Heres a quick guide to help you with adding weight by exercise.

Squats and Deadlifts Add 10lbs each practice until it gets hard and you dont think
you can do at least 3 reps, and then switch to adding 5lbs each practice.

Pull Ups, Chin Ups and Dips Use your body weight until you can do more than 10
on your first set, then add 5lbs per practice till it gets hard then 2.5lbs after that.

Bench Press and Barbell Rows Increase by 5lbs each practice. If its easy at first
increase by 10lbs till it gets hard then back to 5lbs.

Overhead Press Increase by 5lbs each practice.
For example: your first day you do the bench press and you can only get 2 sets of 5 and one set
of 3 reps. Because you didnt feel like you could get the next rep, you stopped one rep short of
failing on the exercise, like I suggested.
So the next time you work out and do the bench press, you are trying to get 3 sets of 5 reps. This
time you do actually get all 3 sets of 5 reps because youre getting stronger.
So that means, the next workout you do, add five pounds to the bar and try to get 3 sets of 5 reps.
This time, you will probably only get 3 sets of 3 reps because of the extra weight. No worries,
the next time you do that exercise, youll just keep working with the same weight until you get
the prescribed sets/reps of 3x5.
When you can do that, you up the weight again and the process continues
What To Do When You Cant Add Anymore Weight.
Eventually youll hit a point where you cant keep adding weight. Most people stall on the
overhead press first, then the bench press, then the squat and lastly, the deadlift.
First, retry the weight for 2 more practices (total of 3 tries) because it might just be a bad day,
lots of stress, etc. If you really cant lift your target weight on your next two practices then you
need to cut your volume for a week then continue on.
You basically will stay at the weight youre stuck at and reduce your volume for one week (do
half the sets and half the reps). Then come back to training with full volume and keep going from
there.
Example: You are doing 3 sets of 5 for all your exercises and you are stalling. You then do 3
sets of 2 with the same weight for a week. Then resume your training the next week doing 3 sets
of 5 with the same weight and increase as usual for each workout from that point on.
Other Guidelines
If your goal is fat loss strive for 3x5 and keep your diet in check. Your diet will be responsible
for you losing weight and this program will make sure youre not burning any muscle.
If your goal is to build muscle keep the volume high, strive for 55 on your lifts and eat more
food.
Can You Use Machines?
If you are ABLE it is better to use the barbells and free weights. There are a number of
reasons for this such as the fact that barbells require you to stabilize the weights and work more
muscles because of this, etc.
BUT, if you are like some of my older clients that simply cant start with barbell training or
they have some type of recurring injury that makes it impossible to do these types of
exercises, then its ok to use the machines at the gym.
That said: My FIRST recommendation is for you to just stick to bodyweight training at home
(because no matter your injuries or abilities you should be able to figure out how to move your
own body to get a good workout and its very easy to start wherever you are and progress
from there. But if you like going to the gym, and like being in that environment, then doing
machine training in the gym is an option.
Substituting machines for the barbells and other weights is pretty easy, you just follow the exact
same rules above but find different exercises for each of the main movement patterns, some
examples:

Pull: dumbbell deadlifts with lighter weights, rowing machines, seated rows, etc.

Push: shoulder press machines, seated chest pressing machines, dumbbell press, etc.

Squat: leg press machines, leg extension machine combined with leg curl machine,
holding dumbbells while squatting,etc.
And thats basically how you would modify those exercises. Youll notice that I still recommend
learning a dumbbell deadlift or some type of deadlift movement, even if the weight is light and
that is because
1. Its a great exercise that works your entire body
2. Everyone should train themselves to pick a heavy object off the floor without hurting
themselves
Because this is a movement that we do EVERY SINGLE DAY in our livesits a fact of life
you have to pick stuff off the ground. So its good to train to be stronger at that while not
injuring yourself. However, the deadlift is also a movement you dont want to take lightly, so
make sure youre doing it correctly.
Conclusion
That about wraps it up for Resistance Training. Lets review:

Exercise 2-3x per week. Three times per week is about perfect for everyone. Take a day
off in between each of these.

Focus on strength training. Either workout at home with your own bodyweight or lift
weightsits your choice.

You only need to train movement patterns:
o Push
o Pull
o Squat
o The squat (leg exercises) and pulling (back exercises) are especially important
because they are usually overlooked by most people and are very important as we
age as hip fractures, loss of balance, standing strength, and lower back pain are all
common aging conditions.
Now were going to get into possibly the most controversial part of my Superdiet system but
it also can accelerate your results like nothing else!
(The T in S.M.A.R.T. Technology)
n 1968, a 27 year old man was grossly overweight at 450lbs.
After trying many other weight loss approaches he finally went on a medically-supervised
weight loss plan that proved to be the most effective diet ever created.
He started losing weight immediately and at the end of 1 year and 2 weeks (54
weeks in total) he lost an incredible 275 pounds of weightthats roughly 5 pounds per week!
What was this incredible fat burning diet that he used?
It was simple
His doctor told him to stop

eating. It was a medically supervised fast.
Thats right. He consumed NOTHING for over 1 year except as many no calorie
beverages as he wanted, a multivitamin and no other food or calories.
In the abstract of the study (http://pmj.bmj.com/content/49/569/203.abstract), the doctor
concluded at the end of the 382 days that
Prolonged fasting in this patient had no ill-effects and the man reached a stable weight.
(emphasis mine).
Notice the stable weight comment? The fast took place in 1968 and the study wasnt published
until 1973. At that time, he had gained back only 6 lbs.
The paper states that he originally didnt plan to fast that long, but since he adapted so well and
was eager to reach his ideal weight, his fast continued longer
Now, Im about to tell you how to get all

the benefits of fasting by only skipping, at most,
breakfast and lunch in a day.
Sound good? Great
First: Keep an open mind!
What Im about to share with you goes WAY AGAINST conventional wisdom.
It goes against virtually everything youve ever heard about how to lose weight how to speed
your metabolism and how to burn fat off your body.
Theres a reason for this:
The diet industry is cheating everyone who is trying to lose weight!
Why? Profits. Plain and simple.
I wont go into it very much here, but basically the entire reason what Im about to share with
you is not popular is because it would make a lot of fat cat food and diet companies lose money:

Specialty food companies would lose money when people stop buying their fat loss
foods

Supplement companies would lose money because people wouldnt buy their meal
replacement shakes, drinks and bars

Food companies and manufacturers would lose money because people would not eat as
much food
Why? Well, lets start with a commonly held myth about how to lose weight through your diet. I
call it:
The 6 Meals A Day Myth
Most dieticians, nutrition experts and personal trainers will tell you that you need to eat many
small meals per day to lose weight
Do you really need to eat 6-8 small meals to keep your metabolism revved up so you burn fat
all day and keep a steady stream of nutrients flowing to build lean muscle?
If youve been around the fitness scene for any amount of time, or have read any diet books or
articles, you would think the answer to this one is an easy yes but the truth is
The 6-8 meals a day Advice Is A Myth!
The advice is based on studies done around the Thermic effect of food (TEF). You see, whenever
you eat, your body uses about 10% of those calories (total) to provide energy just to digest the
food.
When this was found out, people misinterpreted the research by saying the more you eat
(frequency) the more calories youll burn all day but this was a mistake because the math
doesnt work out.

Six small meals of 300 calories (6300) = 1800 calories total

Each meal you burn 10% of calories = 30 calories burned with each 300 calorie meal

Total calories burned due to TEF = 180
So compare that to a normal diet of 3 big meals:
3 Big Meals of 600 calories (3600) = 1800 calories total

Each meal you burn 10% of calories = 60 calories burned with each 600 cal meal

Total calories burned due to TEF = 180
So you see, if the calories are the same, it doesnt matter how you break them up youre still
burning the same amount of calories and affecting your metabolism the exact same way no
matter how often you eat.
Frequent, Smaller Meals Does NOT Help You Burn Fat, Heres Why:
The process of eating can increase your metabolism by a very small amount, and this is what is
referred to as the Thermic effect of food. This increase in metabolism is a result of the extra
energy your body uses to digest and process the food.
Your body uses energy (calories) to break down, digest, absorb and store the food once you eat
it. This energy cost has been measured in laboratory settings and certain foods have a higher
Thermic effect (Remember I talked about protein having the highest TEF of all the
macronutrients?)
The easiest example is this:

Most diets would have you believe youll burn more fat by eating an extra 25 grams of
protein (because protein has a higher Thermic effect).

But if you eat an additional 25 grams of protein you would be eating an extra 100
Calories and giving your body the extra task to burn those calories off too!
The easiest and simplest way is to just go ahead and NOT eat those 100 calories. Makes sense
right?
Will Eating More Often Lead To More Lean Muscle Gain?
The short answer is no. Eating more total calories WILL lead to building more muscle but the
meal frequency has little to do with it.
Will Eating Fewer Meals Lead To Muscle Loss?
Lots of guys who lift weights believe (and I used to believe this too) that not eating 6-8 meals per
day will put your body into a catabolic state. Which means because youre not eating a lot of
food and keeping the levels of amino acids in your blood high your body will use your muscle
tissue as fat.
This is not true either at least not to the extent that youve heard. Because even if you just eat
one big meal per day, it can take up to 12 hours to digest steadily releasing amino acids into
your bloodstream the whole time.
When Should You Eat 6-8 Meals
In order to gain a LOT of weight you need to increase your calorie consumption to gain
weight and put on muscle, so if youre a big guy and you have to eat 5,000 calories a day to put
on mass it might be easier on your stomach and digestive system to consume 5,000 calories
broken up into smaller meals.
If youre using a ton of energy -If you, as a high level athlete like Michael Phelps, who
burns a ton of energy and eats like an elephant (reportedly 12,100 calories a DAY) you will need
to eat as often as possible. Same goes for the guy or gal who is in military boot camp; the need to
eat as much as possible when given the chance is critical. Weight lose can still occur in both
situations as activity levels are VERY high.
If you enjoy it Some people might feel more satiated eating 6-8 smaller meals per day
grazing for their food intake. Im not one of those people but more power to you if you are.
I think knowing this will certainly help you feel better in your quest for better fitness, I know I
believed this myth for a LONG time because almost everyone recommends it.
But what Im telling you now is that there are a LOT of benefits to strategic meal skipping.
Im NOT talking about going more than a day without food
Im NOT talking about starving yourself
In fact, all Im talking about here is (at the maximum) skipping breakfast and lunch
nothing less and nothing moreto get the maximum benefits of fasting without any of the
negatives.
Fasting 101
First, again, keep an open mind.
Youve been told a lot of lies about fasting so well clear up all the misinformation first, and
then well talk about how to use fasting easily to lose all the weight you want!
First, lets look at the biggest myth out there (its the one the 6 meals per day myth is based on):
BIG MYTH#1:
Your metabolism will crash or slow down if you go without eating for too long
Too long is usually 3 hours at least thats what people who want you to believe the 6 meals
per day myth say.
Yet, when you look for scientific studies to support this statement, you find the exact opposite:
Here are just a couple of those studies:

Researchers made people fast for 3 days and their metabolic rate did not change. Thats a
full 72 hours without food. This just about kills the you need to eat every 3 hours or
youll crash your metabolism and lose all your hard earned muscle myth! (Webber J,
Macdonald IA, The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British
journal of nutrition 1994; 71:437-447.)

A different study was done on people who fasted every other day for a period of 22 days
and they also recorded no lowering of resting metabolic rate. (Heilbronn LK, et al. Alternate-day fasting
in nonobese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition
2005; 81:69-73)

People on an 800 calorie per day liquid diet who lifted weights 3x per week for 12 weeks
saw no decrease in their resting metabolic rate! (Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G,
Kolar M, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting
metabolic rate. J Am Coll Nutr. 1999;18:115-21.)

WOMEN: In another study where they ate half the food they normally eat for 3 days and
still no change in their metabolism. (Keim NL, Horn WF. Restrained eating behavior and the metabolic response to
dietary energy restriction in women. Obesity research 2004; 12:141-149.)

Some studies have actually found that fasting boosts metabolic rate slightly during the
initial 36 hours - this is supposedly an evolutionary response, mediated by norepinephrine
(part of the Fight or Flight hormones), as the body mobilizes extra energy when food is
scarce. (Zauner C, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K. Resting energy
expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. Am J Clin Nutr. 2000
Jun;71(6):1511-5.)
So the bottom line is that the idea that if you go without food for more than 3 hours your
metabolism will slow or that eating every 3 hours revs up your metabolism is completely
NOT true.
BIG MYTH #2:
Fasting Will Make You Weak By Robbing Your Muscles of Their Fuel
When youre fasting, your bodily systems are running off of fat and sugar stored in your liver for
their energy and your muscles still have their own stores of fuel.
In a study in 1987 researchers found:
The 3.5 day fast did not influence isometric strength, anaerobic capacity or aerobic
endurance. (Knapik JJ, Jones BH, Meredith C, Evans WJ. Influence of a 3.5 day fast on physical performance. European
Journal of Applied Physiology and Occupational Physiology 1987; 56(4):428-32)
Which means your ability to contract your muscles (isometric strength) your ability to
perform high intensity exercises like lifting weights (anaerobic capacity) and ability to do
moderate activity exercises like jogging (aerobic endurance) does NOT decrease even after 3
and a half days without food!
Clearly, this myth is busted too.
The bottom line? Your body will use its own fat stores to fuel your muscles when youre not
eating because that IS what body fat is stored energy for your body!
BIG MYTH #3:
Your Muscles Will EAT THEMSELVES If You Go Without Food For Too Long (More Than
3 Hours)
This is a complete lie too as long as one rule is followed you are doing some form of
resistance training!
You MUST do some form of resistance training or otherwise USE your muscles relatively
intensely for them to stick around!
Heres why: studies have shown that if you give your body a reason to keep your muscle while
youre decreasing your calories (like during fasting) then your body will burn away fat instead
of muscle.
But if you dont give your body a reason to keep your muscle mass (by USING your muscles)
then you will lose muscle while losing body fat!
As I mentioned before, a study was done as long as 12 weeks where people were on a VERY low
calorie diet. Only 800 calories per day! But because these people were doing weight training 3x
per week (a form of resistance training, but not the only kind, so dont worry if you dont like
lifting weights!) these people kept all their muscle mass! (Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G,
Kolar M, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J
Am Coll Nutr. 1999;18:115-21.)
There was also another study where they took a group of men, decreased their calorie intake by
1,000 calories per day and also had them do weight-training 3x per week. The result? They lost
up to 20 pounds of body fat and kept all their muscle mass. (Rice B, Janssen I, Hudson, R, Ross R. Effects of
aerobic or resistance exercise and/or diet on glucose tolerance and plasma insulin levels in obese men. Diabetes Care 1999; 22: 684-691)
So the bottom line here is that as long as you give your body a reason to burn fat INSTEAD of
muscleit WILL!
Moving on
Now, you know that almost everything youve ever heard about fasting is a complete LIE.
Next, Im going to show you:
1. Why fasting is the easiest way to lose weight ever invented
2. Why fasting is actually BETTER for your health in the long-run and may even
have anti-aging and life extension benefits!
3. And the easiest way to get started fasting
Why Fasting Is The Easiest Way To Lose Weight Ever Invented
Ever wonder why almost everyone who goes on almost ANY kind of diet always seems to lose a
lot of weightat least initially?
Do you know why? Its because ALL diets revolve around getting yourself to in some way
eat LESS food. Calorie restriction is the only 100% proven way to lose weight quickly.
This Is How It Works, Like It Or Not!
So in order to lose weight, youre going to have to in some way eat less. Now, many diets
have ways of attempting to do this:

6 meal-a-day proponents try to get you to eat 6 MUCH smaller meals per day (hopefully,
youll eat less).

Strict Low-Carb diets say eat as much fat and protein as you want because most people
reach a feeling of full very quickly when this is all they eat so you automatically eat
less

Calorie counters say count all your calories and eat less, etc.
But What If There Was Something You Could Do Once Or Twice Per Week
And Effortlessly Cut Out 10-20% of Your Weekly Calories?
Using the example of a 24 hour fast Ill show you how twice per weekyou will go 24 hours
without food on two intermittent, (not

back to back) days. Dont worry, ideally youll be sleeping
during most of this time so its not as hard as it sounds.
So for example, you might choose to fast Monday and Friday of each week
Consider this: The average American consumes around 2,500 calories a day. So, eating 20%
less calories per week would result in 500 less calories per day ... or... 3,500 fewer calories, per
week.
Because there are roughly 3,500 calories in a pound of human body fat, this means you could
melt away an entire pound of ugly fat from your body each and every week or as much as 4
pounds of fat per month and a whopping 48 pounds in a year.
Just imagine how you would look and feel three months from now when you have lost 12
pounds or in six months when you have lost almost 25 pounds.
You just simply fast for 24 hours. By only skipping breakfast and lunch, once or twice per week
you can effortlessly lose a pound of fat per week (and much more if you add in exercise!).
Which means: you're getting the benefits of an entire week of strict low-calorie dieting, while
only changing how you eat for one or two days -- so you'll never feel deprived, grouchy, or have
to give up your social life because you're "on a diet"!
Why Fast For 24 Hours?
Because all the fat burning and health benefits Im about to tell you about are all seen within the
very first 24 hours of starting a period of fasting without calories. So theres no reason to fast
longer.
Like youve already seen, it is possible to go up to 3 and a half days without food and suffer no
health problems (your metabolism will NOT crash, and you will NOT lose your strength) but
for most people thats a pretty extreme diet!
Not only is this extreme, its not very practical for most people: I get invited to go out to eat with
friends all the time and if I didnt eat for three days with them well you start to get funny
looks

With a 24 hour fasting window you dont even have to go a single day without eating! (Ill
show how this is possible to get in 24 hours of fasting by just skipping breakfast and lunch in a
minute)
The 2 Ways That Fasting Helps You To Effortlessly Lose Weight
Number one: As youve already seen fasting almost forces you to eat a lot LESS calories
each week.
If the average person eats 3 meals per day, thats 21 meals per week (7 days x 3 meals per day).
So by not eating for two full days out of the week youre essentially reducing your overall
calorie intake by six meals per week thats actually around a 30% reduction in total calorie
intake over the week but Im using 20% as a more realistic example for you.
Plus, (once again, so you dont get scared off), Ill show you how to do this without ever going
a full day without eating!
Number Two: Fasting prepares all your bodys hormones and optimizes them ,so to speak, to
be in primary fat burning mode. Thats what well talk about next:
How Fasting Turns On ALL Your Bodys Fat Burning Switches!
In this section, Ill show you how fasting prepares all your bodys hormones so theyre in prime
fat burning mode.
Even better, almost all of these benefits come within the first 24 hours of a fast, so theres really
no need to go longer without foodmaking it even easier for you to stick to this plan!
Increased Growth Hormone Levels
Growth hormone is the primary fat burning, youth giving, muscle retaining hormone in your
body and its pretty popular nowadays.
Hollywood celebrities pay $1,000s of dollars for it because it keeps you looking young and
helps you stay healthy.
Research has shown that you get more than a 5 times increase in your Growth Hormone levels
when youre fasting (almost 600%!) (Hartman ML, et al. Augmented growth hormone (GH) secretory burst frequency and
amplitude mediate enhanced CH secretion during a two-day fast in normal men. Journal of Clinical Endocrinology and Metabolism 1992;
74(4):757-765)
Growth hormone also:

Burns fat

Increases your metabolism

Helps you maintain and even build muscle

Keeps you looking young, its called the fountain of youth
So you definitely want to do everything in your natural power to keep levels of GH in your body
high and fasting helps you do that!
Lowers Your Insulin Levels & Gives You Better Insulin Sensitivity
Insulin is one of the most important hormones in your body, especially in regards to weight
control. Whenever you eat, levels of insulin in your body rise which basically drives nutrients
that you eat into storage mode.
Now, whether these calories get stored as fuel for your muscles or organs or fat, depends on how
much you eat, what you eat, and how much energy your body needs at the moment but the
key thing to remember is when insulin levels are high youre in Fat storing mode.
So what you want to do is get your insulin levels low so fatty acids can be released from your
bodys fat stores. You cant release fat from your fat stores for energy when your insulin levels
are high.
In a research study where people fasted for 72 hours, plasma insulin levels dropped to less than
half their original levels. 70% of this reduction happened in the first 24 hours.
Which means, you can lower your insulin levels dramatically with just a 24 hour fast without
food and they will stay low for as long as you dont eat ensuring youre in fat burning
mode for hours.
Increased Lipolysis and Fat Oxidation
Lipolysis is the fancy scientific term for releasing fatty acids from your bodys fat stores. This
is step one of burning fat and changing your body when these fatty acids are released from fat
cells and into your blood stream.
Eventually, these fatty acids are carried into your muscle cells to be burned for fuel and thats
what scientists call fat oxidation. Uncoupling Protein-3 is known as your bodys main fat
burning protein because when levels of it are high in your body, scientists have found that you
are in a higher fat burning mode.
The good news is by fasting you can increase the levels of this protein by up to 5 times! (Tunstall RJ,
et al. Fasting activates the gene expression of UCP3 independent of genes necessary for lipid transport and oxidation in skeletal muscle.
Biochemical and Biophysical Research Communications 2002; 294:301-308)
Research has also shown that fasting increases your lipolysis by up to 50%. Which means youre
getting the Double Whammy of increasing your bodys lipolysis (releasing fatty acids from fat
cells for fuel) and fat oxidation (burning those fatty acids in your muscle cells and organs).
Higher Glucagon Levels
In addition to Growth Hormone, Glucagon is the other primary fat burning hormone in your
body.
Much like insulin is the hormone that rises when you eat (and causes fat storage) glucagon is
the hormone that rises when you dont eat and causes fat burning. Just remember that its the
opposite of insulin and you want the levels of it higher in your body!
Glucagon plays an important role in releasing the fatty acids from the fat cells in your body
which is the first step in burning body fat as we learned above. The levels of this hormone are
elevated the longer you go without food.
Higher Epinephrine & Norepinephrine Levels
These are the fight and flight hormones and put simple, when theyre released into your blood
stream by some form of stress (like going without food, aka fasting) you

Increase fat burning by triggering release of fatty acids from energy stores

Increase your metabolism

Make you more alert, more awake
Can increase your mental clarity and reduce mental fog
When you go without food, these hormones increase in your blood stream because your body is
trying to make up for the reduction in calories by releasing fatty acids from your fat cells for
fuel.
Dual Action Fat Loss
So you can see that fasting is the perfect way to lose weight because it helps you do it in a dual
action or double-method way.
1. It primes your bodys own fat burning hormones to create the perfect Fat burning
environment in your body and
2. It allows you to eat less calories ...
A recent study over a 10 week period compared weight loss while fasting to weight loss on a
strict low calorie diet.
And even better was what the researchers found when they followed the participants over the
course of 1 year, The Subjects Who Fasted Kept The Weight Off. This is great news for anyone
who has ever lost a lot of weight, and then put it back on again after the diet is over. (Johnstone, AM.
Fasting the ultimate diet? Obesity Reviews 2007; 8(3): 211-222)
The Extreme Health Benefits Of Intermittent Fasting
Like I said, Intermittent Fasting is not just good for burning fat and weight control it also has
been proven to have anti-aging benefits and even age reducing benefits.
The following is taken from a short article by Dr. Michael R. Eadesthe bestselling author of
Protein Power, and health care expert in nutritional science and other health issues.
This snippet of his article here: http://www.proteinpower.com/drmike/intermittent-fasting/fast-
way-to-better-health/ became the most commented article on his blog ever (at the time of this
writing) and for good reason!
It crams almost all the health benefits of fasting into a short little article, continue reading it
below:
How would you like it if I told you there was a way to eat pretty much anything
and everything you wanted to eat and still maintain your health? Or better yet,
what if I told you that you could eat pretty much anything and everything you
wanted and even improve your health? Would you be interested? I figured as
much.
There is a way to reduce blood sugar, improve insulin sensitivity, reduce blood
pressure, increase HDL levels, get rid of diabetes, live a lot longer, and still be
able to lose a little weight. All without giving up the foods you love. And without
having to eat those foods in tiny amounts. Sounds like a late-night infomercial
gimmick, but it isnt.
Before I get to the real nitty gritty of how such a thing can be done, lets look at a
method that has been proven in countless research institutions to bring about all
the above-mentioned good things. Its called caloric restriction.
When researchers restrict the caloric intake of a group of lab animals to about 30
to 40 percent of that of their ad libitum (all they want to eat) fed counterparts,
they find that the calorically restricted animals live 30 percent or so longer, dont
develop cancers, diabetes, heart disease, or obesity. These calorically restricted
(CR) animals have low blood sugar levels, low insulin levels, good insulin
sensitivity, low blood pressure and are, in general, much healthier than the ad lib
fed animals.
Most of the work in caloric restriction has been done on rodents, but there is a
long term study on Rhesus monkeys (17 years at this point) that appears to
confirm the rodent data on longevity and health with CR in primates. There are
no human longevity studies, but there are a number of human studies on CR and
health that show that human subjects under CR conditions reduce blood sugar,
improve insulin sensitivity, reduce blood pressure, etc., so it stands to reason that
if humans reduced their caloric intake by 30-40 percent for their entire lives, they
would also live longer.
Caloric restriction is a terrific way to lose weight and get healthy; problem is, its
not much fun. When rats live out their little ratty lives calorically restricted in
their cages they seem to show signs of depression and irritability. Primates do for
sure. If primates dont get enough cholesterol, they can actually become violent.
But, if youre willing to put up with a little irritability, hostility and depression, it
might be worth cutting your calories by 30 percent for the rest of your long,
healthy miserable life.
Doesnt sound so cheery? Youre not ready to sign up yet?
Well, there is a better way.
A number of different research teams have studied a method by which rodents
can get all the health and longevity benefits of caloric restriction without
calorically restricting. And the method has been studied in humans and seems to
achieve the same health benefits and, if an old Spanish study can be believed,
maybe even an increase in lifespan.
What is this magic method?
Intermittent fasting.
In regular fasting one goes entirely without food, which is caloric restriction
carried to the extreme. Going entirely without food in the short term leads to
improvement in health, but also leads to an extremely short life unless the fast is
aborted.
Intermittent fasting (IF) is just as its name implies: a period of fasting alternated
with a period of eating.
But isnt that what we do anyway? We eat breakfast, then fast until lunch. Then,
after lunch, we fast until supper. Then we fast all night. Uh, not exactly.
In research settings animals that are intermittently fasted are fed every other day,
so they eat whatever they want for a day, then they are denied food for a day.
Interestingly, on feeding days most of the animals eat a? almost double the
amount that their ad lib fed mates do. Thus the IF animals eat about the same
number of calories overall that the ad lib fed animals eat, but, and this is a huge
but, the IF animals enjoy all the health advantages that the CR animals do, and,
in fact, are even healthier than the CR animals.
Like caloric restriction, intermittent fasting reduces oxidative stress, makes the
animals more resistant to acute stress in general, reduces blood pressure, reduces
blood sugar, improves insulin sensitivity, reduces the incidence of cancer,
diabetes, and heart disease, and improves cognitive ability. But IF does even
more. Animals that are intermittently fasted greatly increase the amount of
brain-derived neurotrophic factor (BDNF) relative to CR animals. CR animals
dont produce much more BDNF than do ad libitum fed animals.
Whats BDNF? (The Wikipedia definition is actually pretty good)
BDNF, as its name implies, is a substance that increases the growth of new nerve
cells in the brain, but it does much more than that. BDNF is neuroprotective
against stress and toxic insults to the brain and is somehowno one yet knows
how, exactlyinvolved in the insulin sensitivity/glucose regulating mechanism.
Infusing BDNF into animals increases their insulin sensitivity and makes them
lose weight. Humans with greater levels of BDNF have lower levels of depression.
BDNF given to depressed humans reduces their depression. And Increased levels
of BDNF improves cognitive ability. In short, you want as much BDNF as you can
get., and with IF you can get a lot.
But, who wants to go all day every other day without food?
Well, you dont have to. MD and I, using ourselves (selflessly, I might add) as
subjects have worked it out.
Most rodents feed throughout the day and night, so restricting them for 24 hours
does just that: it restricts them for 24 hours. In humans, however, the situation is
different. We humans, for the most part, eat only during our waking hours. So if
we fast for a day, we end up fasting for about 34 hours and eating for 14, which
isnt the same as 24 on, 24 off.
How to Get Started With Intermittent Fasting Easily
This is the good part: how to get started!
First off, dont worry so much about it! I know the idea of not eating for 24 hours seems really
hard to think about for some people but you really dont get that hungry.
A Word On Hunger
Nobody who is reading this book right now has ever, really experienced TRUE Hunger
because we all live in a quick fix generation.
If we want food, we get it. Theres always a refrigerator nearby packed with food a shelf or
pantry filled with food or a fast food restaurant close enough to get something to eat.
Most of us have never had to hunt wild animals, kill them, do all the work required to make them
edible and THEN eat them. So really, most of us dont actually know what REAL hunger feels
like.
Heres what I want you to do though, if you get hungry at all on this diet
LOOK FORWARD TO THE HUNGER!
It means youre alive this hunger means:

Your body is burning fat thats why you feel hungry

It means youre going to be eating soon think of what you will eat when you break-
your-fast!

This hunger means youre experiencing just 1 out of 1,000
th
of what some starving
children in the world are experiencing so dont be a baby youre going to eat soon!
Thats really the best way I can tell you to deal with any hunger pangs you might have. Really,
those hunger pangs go away for me pretty easily.
Here are some other things which will help your hunger:

Staying busy: if youre getting up in the morning and going right to work, youll find
you fly through the day, not worrying about eating (its actually a great feeling of
freedom!).

Exercising: when you exercise your body releases chemicals which help kill the hunger
feeling.

Caffeine: drinking no-calorie coffee (black, or with no calorie creams/sweeteners), or no
calorie tea anything with caffeine in it will help hunger go away.
But all in all, you should really not worry too much about the hunger it wont be that bad I
promise and the fact that when you DO get to start eating again, youll enjoy you food so much
more it is totally worth it!
Beginners Guide:
How To Do Intermittent Fasting
Once Or Twice Per Week.
Heres what makes this so easy. Youre ALREADY FASTING every single day. Actually,
youre doing it every single nightwhen you sleep

The key is to pick a time period where youll be asleep for most of your fasting that way you
wont have to worry about food!
And here is the exact method to do this without ever going a full day without food!
For example, eat as you normally would until 6pm on day one of the fast (so you eat breakfast,
lunch and dinner) then you dont eat any snacks after dinner go to sleep and
simply skip breakfast and lunch the next day finally eat a normal dinner around the same
time (6pm) on day two!
You will go to sleep sometime after that, so a big portion of the fast youre not even awake!
For example, you could use a schedule like this:
Day 1 : eat breakfast & lunch & dinner = stop eating after 6 pm
Day 2: skip breakfast & lunch & only eat dinner = start eating AFTER 6 pm
Then, ideally, youll have a day or two off in between your first fasting day and your second
fasting day which would look like this
Day 3: normal day of eating
Day 4: normal day of eating
Day 5: eat breakfast & lunch & dinner = stop eating after 6 pm
Day 6: skip breakfast & lunch & only eat dinner = start eating AFTER 6 pm
Day 7: normal day of eating.
Just continue on that schedule. Simple right?
You can also create your own schedule if youd like. Some people like to choose different times
of the day, like early afternoon 12-3pm or something as the cutoff point.
Some people that find it hard to start the fast (but easy to stick to it once theyve woken up in the
morning) choose to start it at 8pm (or an hour before bed or so) and not eat until 8pm the next
day.
Its up to you really, but the key is to skip breakfast and lunch 1 to 2 days per week on days that
are not back to back.
You Can Also Do This Every Day If You Want
You can try fasting basically every day. The simplest method is basically skipping breakfast and
lunch each day and just eating dinner and maybe another small meal or two in a small eating
window.
The difference is each 24 hour period is made up of a 16-20 hour fast and a 4-8 hour eating
window.
This can be a more extreme version of intermittent fasting (depending on how long you make
your fast and how long you make your eating window), but its one I suggest you try because
once I did it I NEVER looked back!
I dont have to worry about preparing, cooking and eating food every 3-4 hours and I dont have
to worry so much about what Im eating, etc.
I just look forward to my one-to-two big meal(s) per day and its simple, easy and absolutely
great! You can also play with changing how long your eating window is

The 4 hour window works for a lot of people.

Ive also heard of people doing well with a 5-hour eating window (like the Fast-5 Diet,
http://www.fast-5.com/).

And an even bigger eating window is what my friend Martin Berkhan is doing over at
http://leangains.com with an 8-hour eating window.
As for how many meals you can actually eat during your eating window each day, its totally up
to you. It can range from as little as 1 to as many as 3-4. Obviously the smaller the eating
window the less meals youll have time to eat.
The key is that youre fasting every single day, including your sleep & digestion time, from
around 16-24 hours and eating only in a specific window of time.
So very simply, here are some options for you to try out intermittent fasting:
1. 1-2x Per Week Fasting:

24 hour (total) fast, starts one day, ends the next (you sleep
through 6-8 hours of the fast).
2. Fast Every Day:

16-24 hour (total) fast. Starts one day, ends the next (you sleep through
6-8 hours of the fast). 1-3 meals per day.
You dont have to commit to anything big yet, just make it a point to try at least one day of
fasting this week. Then next week you can try maybe 2 days. And just go from there.
If you like it, maybe you can try the daily fasting. An easy way to get started is to make sure you
stop eating after dinner, say 6-8pm each night (no late night snacking). Then the next day, simply
skip breakfast. By 12pm-1pm (normal lunch time), youll have had about a 16 hour fast and you
can eat the rest of your meals normally.
From this point, if youre doing ok with a shorter fast like that, you can play with changing how
long you dont eat each day until you find the amount of time that works for you. If you are
going to fast every day though, I would definitely keep a minimum of 16 hours as your goal.
Once you HAVE found an amount of time for the fast that agrees with you, then I would stick
with it for at least two weeks. Doing so WILL help curb your hunger pains because the specific
hormone thats responsible for telling your body Im hungry will get reset after you take on
a new eating pattern during these 2 weeks. After that point, it will be much easier to follow your
new pattern of fasting/feeding.
IMPORTANT GUIDELINES ABOUT FASTING:
1. Do not compensate for your fast by eating more before you start fasting, or eating
more after you stop fasting. There is no need to. Youll just end up consuming more
calories than you want and maybe not lose weight. Even though you might not lose
weightthere are still a lot of health benefits of fastingbut do strive not to compensate
before/after the fast with more calories.
2. Drink Any And All No Calorie Liquids During The Fast. This is technically a water
fast so drink as much water as you likedrink a lot! It will help flush you out (detox)
and should help hunger pains. Other than water, any and all no calorie beverages are
allowed. This includes but is not limited to: coffee, teas, even diet sodas (yes, theyre not
healthy for you long-term but I feel the health benefits of fasting outweigh any potential
negatives of diet drinksin moderation of course).
A small amount of cream in your coffee and no calorie sweetener is probably not going to
hurt anything, but if you drink a lot of coffee in the morning then be smart about it.
Multiple cups with just a little cream in each one is going to add up in calories.
Otherwise strive to consume only no calorie liquids.
3. You May Exercise During the Fast or Not. Its up to you. Some people feel better
when working out while fasting, and some like to do it when theyre fed. I personally like
fasted training.
If youre worried about pre and post workout nutrition dont be. For one thing, just
hitting your daily nutrition requirements is the most important thing you can do.
Second, I do all of my workouts fasted. The first option is to simply not worry about pre
or post workout nutrition. For 90% of people this is fine.
For hard training athletes: If training fasted, simply take 10 grams of BCAAs before
your workouts. That will ensure proper pre-workout nutrition without adding much
calories or spiking blood sugar too badly. Even with the spike, the workout will settle the
blood sugar down. After training you can have Break-fast with your first meal of the
day acting as your post-workout meal. If you workout in the morning, and you wont
be breaking your fast till later in the evening, then you can take 10g BCAAs after
training also, (dont worry about carbs), and 10g BCAAs every three hours afterwards
until you break your fast with the first meal of the day.
4. Ease Yourself Into Fasting If It Seems Hard. Instead of jumping right in, you can ease
your way into fasting simply by taking it a step at a time. For instance, you might start by
making a conscious effort to not eat any snacks after dinner so you successfully fasted
until bed time, and throughout your sleep time.
Next, you can eat nothing after dinner, then sleep, then try skipping breakfast in the
morning and eat an early lunch the next day. Thats a good 12-16 hours for most people
right there, and somewhere in that range is perfect for every day fasting.
If youre going for a full 24 hour fast then you would just keep moving lunch back
later in the day until youve successfully gone from one dinner to the next with no food
in between (remember to keep the no calorie liquids plentiful).
5. Protein Is King, As Always. Protein is especially important for your last meal before the
fast and your first meal after the fast (protein should be in every meal anyways). Before
the fast, eating protein, fat and fiber will make you feel fuller for longer. An example is a
steak (protein + fat) and broccoli (fiber). The fiber and the fat help the protein digest
slower and all three work together synergistically to make you feel fuller, longer.
Conclusion and Review:
As weve seen, strategically skipping meals can be an excellent way to improve your health, cut
a few extra calories, and more. Plus, weve seen that many of the fears about skipping meals or
fasting are completely unfounded myths
Additionally, we established that every single night when youre sleepingyoure already
intermittent fasting (IF)so we can take advantage of that natural fast with two different
methods of intermittent fasting (IF) depending on which one works for your lifestyle:

24 Hour Intermittent Fasts: Fasting from a particular time one day (example: 6pm after
dinner) until the same time the next day (example: 6pm dinner is your break-fast). To
be used 1-2x per week, with 1 day or more of normal eating in between.
Intermittent Fasting Each Day: Utilize an eating window each day where you
consume all your calories. Common eating windows range from 4 hours (which typically
allow only 1-2 meals), up to 8 hours (typically allowing all three normal meals). The
rest of the time is spent in a fasted state.

Sleep Counts as Fasting! Remember, for either method of intermittent fastingyou will
be sleeping through a good part of the fast, 5-8 hrs for most people. See to it that no
matter which IF schedule you chooseyou take this into consideration.
Hopefully, youll find a way to make this unique practice a part of your life from now on.

More Strategies To Accelerate
Your Success:
n this section of the book, I want to share with you some tips, techniques and tactics that will
greatly accelerate your success.
These go slightly beyond normal diet and exercise and are some unique ways to speed things
up or reach your goals while accommodating your lifestyle.
To start with
How To Cheat Your Way Thin
I want you to think of eating like a hunter-gatherer NOT as another diet youre going on.
Because lets face it: its not
All youre doing is eating like you were supposed

to be eating your entire life. And when you
start eating naturally like this again and getting the movement and exercise that was
common for every human until the industrial revolution weight loss and better health are the
natural outcomes.
That being said, once you start eating in this manner, a couple of things should naturally happen:

Youll be eating less overall (calorie restriction) because you cut out a lot of junk

Youll be eating differently than youre used to eating (can be mentally taxing)
And, if youre restricting calories or changing your diet, the idea of Cheats or Free meals
can be very appealing and it can even help you burn more fat.
Please note that cheat days, meals or hours are not totally necessary, but many people, including
myself, have used them successfully. Cheat days are most useful when youre restricting calories
from your diet. That is, you know that youre eating less, and youre being careful about what
you eat.
What is Cheating?
Cheating is a planned break from your diet. There are several ways to do this that have been
popularized by diet authors:
1. Cheat day where you take a whole day off from your diet and eat whatever you want.
2. Cheat meal where you plan to eat one meal that is off diet
3. Cheat hours/window where you block out a period of hours to cheatlike a
combination of cheat days and cheat meals.
Ill explain which one I like best in a moment, but first
Why Cheat?
There are a number of sound reasons to plan your cheats. Numbers 1 and 2 are scientifically
proven to help those that have already been dieting and are starting to become reasonably lean:
at least as low as 15% body fat for men, and the equivalent for women around 20-25% for
women. And number 3 on this list is the biggest reason for dieters as a whole to cheat:
1. Increase Metabolismafter a few weeks of low calorie dieting, your metabolism will
be slightly lower due to a number of reasons. A planned cheat will help you boost your
metabolism slightly.
2. Increase Anabolic Hormones the ones needed for growth and repair of muscle tissue.,
etc.
3. Psychologically Makes It Easier this is the BIG reason why cheating works. Because
youre not forced to give up the foods you love forever,: not even that long of a period of
time really. Instead of craving the foods you want and binging because you cant eat
them, and you feel you just cant stand it anymore you can plan your cheat and eat
these foods.
How Cheats Can Ruin You and Your Diet
Just because you plan a cheat, doesnt mean you dont have to keep the big picture

of total
calories and what youre trying to accomplish in mind.
Let me use a simplistic example (these numbers are for example purposes, not to be taken
literally), if a combination of diet and exercise allows you a calorie deficit of 1,000 calories per
day for 7 daysyoure down 7,000 calories during the week. (Thats at least a pound, if not
two, of weight loss.)
Now, if on your cheat day you consume 10,000 calories, then youve just knocked out the
benefits of the dieting you did for the whole week plus some. So dont do that.
Cheat meals are like the spice of the diet used sparingly theyre perfectionbut used too
much or incorrectly and they can ruin the whole dish!
Why I Believe In Cheat Windows Instead of Cheat Days Now
I used to diet for 5 days each week, then cheat on Saturday and Sunday. What I found was that
I barely improved my physique because I was constantly taking 3 steps forward and 2 and a half
steps back if you know what I mean.
The thing is: Im a big eater (as Im sure most people are )so I would go CRAZY for almost
the whole weekendeat a ton of the foods I wouldnt allow myself during the week
This just added up to a lot of extra calories plus, Im sure there was a lot of damage done by
consuming things nobody should (ideally) ever eat like trans fats and gluten, etc..
Thats why Id recommend cheat

hours

for you, which well call a Cheat Window
How to Setup A Cheat Window
For most people, 3 hours is the perfect time for a cheat window each week (once a week is
about right, see my notes about this later). Why?

3 hours is just enough time to have one big meal or a meal and some good snacks youve
been craving before/after.

3 hours is enough time to do something like eat a couple snacks, hit the movie theater for
a movie, eat some big popcorns, candies, etc. and when its over its over.

There is a beginning and an enda STRICT endto three hours (instead of a cheat
day where it might go on into the next morning, etc.).

3 hours is enough time to plan your cheat window around a date with your spouse or
going out with friends, and such.

And 3 hours is enough time to satisfy almost all your cravings (even to the point of
sickness) but still short enough that its hard to mess up more than a couple days dieting-
with excess calorieseven if you do try to eat a ton of junk!theres only so much you
can eat until you feel too full in such a short time.
Again, I feel a 3 hour cheat window is about perfect for most everyone.
Rules for Cheat Windows
Here are the rules for cheat windows:
1. It absolutely, positively must last no more than 3 hours. Ideally, you should keep
NONE of the forbidden foods in your home. Either go out for you cheat window, or
buy just enough for the cheat window to take home, but when its over THROW IT IN
THE TRASH. You dont want junk food sitting in the cabinet tempting you all week.
2. Protein: If youre replacing one of your meals with your cheat window, then you still
must start this cheat window with proteinonly THEN can you start the rest of the
debaucheries in food eating.
3. Consider Gluten: As stated before, it can take up to 14 days for your stomach lining to
recover from a run-in with gluten so I would only recommend eating gluten on
your cheat windows every two weeks. Its up to youif you feel pounding some donuts
every cheat window, every week, will help you stick to your healthy eating more often
and longer-termthen thats your choice too, and I dont blame you. I still have a
problem with giving up beer some of the time.
4. Exercise: If possible, exercise the day of your cheat window, and ideally BEFORE you
do your cheat window. This will make the most of the post workout window of
opportunity. Your muscles are slightly more insulin sensitive and a larger portion of the
food you over ate will go towards muscle repair rather than fat storage.
5. Fasting: If youre going to be doing 2 days of fasting each week, why not fast the 24
hours before your three hour cheat window and the 24 hours after your cheat window?
This will help you burn up any extra calories and take advantage of the slight increase in
metabolism both from the fasting and from the cheat window and from the exercise (if
you follow the rule above).
6. Supplements: There are some supplements that I will recommend later, some of these
will help with damage control when youre utilizing a cheat window.
7. Timing: Remember how we discussed eating more at night is better for reaching and
maintaining leanness? Thats reason #1 why I would recommend doing your cheat
window at night. Reason #2 is that it works better sociallyyou can plan a night out with
friends, etc.. and if you cheat at the beginning of the dayits FAR easier to let
the rest of the day turn into a cheat day too. So stay strict for the whole day, then the three
hour window at night. Also, experiment with how much time you need after eating before
bedtime to recover.Most people feel 2-3 hours is good enough to recover and be able
to sleep fine.
8. Frequency: This depends on how lean you are to start with and how low youre
restricting calories during your diet. For most people, about 1x per week is fine and gives
you something psychologically to look forward to each week. This is discussed in a later
chapter given what level of seriousness youre dieting.
9. Planning: The good thing about knowing you have a cheat window coming up is that
during the week, it makes it easy to avoid cravings. Heres how: whenever you get a
craving while youre following your diet, make a note of that food, and write it down.
Plan to buy that food and any others that you add to the list throughout the week, so that
you can have them during your cheat window. Makes it a LOT easier to deal with
cravings because youre not saying no, youre saying I cant wait!
That about covers it. Your first few times you might go crazy with cheat windows and if your
progress isnt what you wanted No worries! After you get used to the schedule of building
discipline during the week, and having a cheat window to look forward to, you should be able
to make them less damaging (because they wont be so special anymore).
Now, after cheating, lets talk about another major factor for your diet
How to Enjoy Alcohol During Your Diet
Heres how I basically deal with this: Red wine is ok every night of the week, 1-2 glasses max
though. Always avoid mixed drinks as much as you can, like margaritas, daiquiris, etc., because
the mix is usually loaded down with sugar. Mixed drinks like a diet coke and liquor are ok
because the mix is calorie free and liquor for the most part is calorie free.
So Red wine is ok any time in moderation and if I want to drink beer or other hard liquors, then I
follow these rules:
Do This On Days You Know Youre Going To Drink A Lot Of Alcohol
Got a barbecue coming up? Night out with the friends? Just wanna have a beer filled weekend
day? Follow these rules to make sure it doesnt derail your progress:

Protein (lean): eat as much LEAN protein as you can. Chicken breasts, tuna, low fat
cottage cheese, low fat cheese, lean beef (90% or more lean), etc.

Fat: eat as little as you canstrive for zero.

Carbs: eat as little as you can (aim for 0), trace amounts from veggies, etc. are ok.
Without going into the scientific details of all this protein has the least chance of being stored
as body fat when you introduce alcohol into the equation. You cant really overeat it, and its the
most satiating, so youre less likely to get the munchies later at night and blow your diet.
(That means any excess carbs or fat on this day are more likely to be stored as fat. Protein is the
only safe thing to consume as much as you want of on this day).
Because clearing alcohol from your body is treated as priority #1 by your body, you dont want
to add in extra carbs or fat to the equation because there is a higher likelihood theyll be stored as
fat (because they wont be used for energy until the alcohol leaves your system through the same
pathways, liver, etc).
So thats how you can diet and still enjoy your drinking too

Moving on
Smart Cardio and Interval Training
What is smart cardio? Well, when I say this I mean:

Strategic use of long, slow cardio (LSD) typically called aerobic cardio, like walking.

Use of High Intensity Interval Training Cardio.
Now, youve already heard me talk about why I dont like cardio for weight loss (see the myths
and truths section at the beginning of this book), but it does have its place.
When to Use Low Intensity Cardio

General Activity: everyone in my opinion could walk more. As an industrialized and
technologically advanced nation we are all lazy because of transportation. Primitive
man likely walked miles and miles looking for food. We dont, so get out and walk more.

Recovery: low intensity exercise like a leisurely walk is a good way to recover from
exercise that is more intense and has made you sore, gets the blood flowing, etc.

Additional calorie burn: if youre starting to get to low body fat levels, and youd like
to hurry the process along, walking 30-40 minutes each morning can add to your daily
calorie burn. As long as you do not

think this allows you to eat moreits an easy way to
speed the process along and its not hard, so you can probably recover from it easier and
it wont affect your life or other exercise.
Thats about it. Be a little more active and walk a little more and youll be better off for it.
High Intensity Interval Training Cardio (HIIT)
Ok, I dont want you to get all excited because Im telling you about a form of cardio thats good
for fat burning because I KNOW from all the customer emails I get that many people will
try to do Interval Training instead of strength training.
Stop Now!
Remember, you shouldnt be worried about HIIT until youve already been doing these two
things:
1. Getting your diet right.
2. Strength training 3x per week.
If your diet is not already perfect 80% of the time you dont need this. Fix your diet first.
If youre only strength training 1-2x per week theres no sense in adding in additional cardio --
yet. You just need to add in one more resistance training session first.
That warning being thrown out there lets talk about Interval Training Cardio.
Interval training is usually defined as hard - all out intervals (like sprinting) followed by brief,
less intense intervals (like jogging). Work periods and rest periods vary depending on the
protocol, but thats the idea. Get it? Intervals now the name makes sense
Next you should know that intervals are the best type of cardio for your health if you can
perform themas they are usually high impact. (Please note, that all these benefits for the most
part, are also benefits of resistance trainingso dont feel like youre missing out if you cant do
interval training because of the high impact nature).
Benefits:

The famous Tabata study: Researchers found that guys who used this routine five days
a week for six weeks improved their maximum aerobic capacity (a measure of your
bodys ability to consume oxygenthe more oxygen you can take in, the longer and
harder youll be able to run) by 14%. Whats more, it also improved anaerobic capacity
(which measures your speed endurance, or the duration youre able to sprint at full effort)
by 28%. Basically you get better all around results with intervals versus steady-state
aerobics.

Interval training can lower blood sugar by up to 40%. To put it into perspective, the
commonly prescribed drug Metformin does so by a paltry 19%. Not only does this drug
put users at risk for obesity, it causes constant vomiting and diarrhea!

Interval training makes your heart and lungs stronger not just bigger. Marathon
runners keel over after marathons (look it up) even though their heart and lungs get
enlarged theyre more stressed. Sprinters get strong hearts. Sprinting is better for you.

Interval training mimics life and is more functional endurance training. You ever
picked up a heavy box for a slow steady state over 60 minutes? No! You have to pick up
a heavy box quick change a tire chase a kid down snatch him up and yell at him for
running down the street. Everything you do in your everyday life is anaerobic not
aerobic. So Interval training is more functional.

Sprinting increases testosterone while aerobics lowers it. Although not a well
designed study, Journal of Sports Sciences, Vol. 23, Issue 2, February 2005, pg. 187-188
(no abstract). Here they compare testosterone levels among different groups of males:
Sprint Trained - 9.11 (ng/l), Endurance Trained - 7.05 (ng/l) and Sedentary - 8.19
(ng/l) Since this data is a cross-section, it does not establish cause-and-effect. In other
words, its possible that men with low testosterone self-select into endurance running,
and men with high testosterone self-select into sprint running. However, this data is very
suggestive that sprint training may increase testosterone in men. But logic plays a part
here, since we know that staying in the gym longer than 45-60 minutes depletes T levels,
it makes sense that long, steady-state aerobics would do the same.
Sprinting Increases Human Growth Hormone. In a new study, researchers compared
growth hormone levels in several ways - resting, after a 6 second cycle sprint, and resting
after a 30 second cycle sprint. The 6 second sprint method did move HGH some, but
didnt come close to the bodys potential to releasing this powerful hormone. The 30
second all-out effort sprint experiment increased HGH by 530% over resting baseline and
450% over the lesser intensity sprint.
Besides being VASTLY better for your health, Interval training burns more fat than aerobics too.
In fact, in the Tabata protocol mentioned above, - Japanese scientists discovered that the people
following the Tabata protocol burned 9 TIMES MORE FAT than the group that exercised
for an hour a day. Your metabolism stays revved up and burns more fat for up to 48 hours after
the Tabata protocol.
A simple 12 minute program to lose weight fast
Basically you pick an exercise, I like sprints outside or on the bicycle machine inside, but you
can jump rope, cycle, etc.
You have work intervals (sprints) followed by rest intervals (jogging).
Heres a simple program to use progressivity in the right direction. In the 12-minute program
below, youre going to focus on gradually increasing the challenge as you progress over 4 weeks.
To aid in this effort, and to make your body accept the proper signal to gear up your metabolism,
this program also simultaneously decreases the duration of the exercise period. This has
synergistic power that will surprise you.
Weeks Warm-
up
Set 1

Set 2

Set 3

ExertionRecoveryExertionRecoveryExertionRecovery
1

3 min

6 min 3 min
2

2 min

3 min 2 min 3 min 2 min
3

2 min

2 min 2 min 2 min 2 min 2 min 2 min
4

3 min

1 min 2 min 1 min 2 min 1 min 2 min
Notice the progressive feature of this workout. Over time, the duration of each exertion
period decreases. Youre going to be building up the intensity of your exertion intervals
over the four weeks.
By week five you should be ready to do 1 min all out sprints, with a 1 minute recovery jog, for
three sets.
Remember: This is a progressive program. Meaning when you first start out, you wont
be running as fast as possible during exertion period of 6 minutesits impossible to
sprint that whole time or go at 100% effort. You just do as much as you can handle
during that time period, as hard as you can go. Then as you get stronger and more
conditioned each week, you go harder and harder for shorter periods of time until
by week 4 youre running all out as fast as you can for 1 minute periods of exertion. Get
it?
So thats all that needs to be said about interval training and there are lots of different ways to do
it. Please note, again, that I never even did this form of cardio when I was measured at 4% body
fat. All I did was follow my diet, kept it tight, and lifted weights (resistance training you can
substitute bodyweight training for this if you dont want to lift weights).
Supplements That Actually Work
The idea of a magic pill is super appealing to a lot of people (myself included). However, there
is none. No pill will magically help you lose weight or gain lean muscle for that matter.
That being said: I believe in supplementation for a few reasons:

Increasing overall health

Filling in any nutritional gaps in your lifestyle or caused by your lifestyle

Giving yourself an edge (performance enhancers)
What this means is that there are performance enhancers and health promoters and ones that
cross that barrier and ones that help you because you may be missing something (or
creating a deficit) with your lifestyle (a quick example of that would be coffee for nearly every
adult because we dont get a lot of sleep!).
So lets start with
Supplements I Recommend For Overall Health and Performance
MULTIVITAMIN: Is necessary in my opinion because the quality of foods available from
many modern sources often lack the micro-nutrients (vitamins/minerals/etc.) that are necessary
for optimum health.
The best type of multi is one that is sourced from whole foods, not synthetic. My personal
preference is Athletic Greens which functions not just as a complete multi but also a Green
drinkbasically you get up to 12 servings worth of vegetables and fruits in one serving which
is dissolved in water. Because it is a drink like this (as you recall from earlier) you get faster and
easier digestion and absorption. Go to www.5TipsToLoseStomachFat.com/AthleticGreens

to
order yours.
If Athletic Greens is a little too pricey for you, and youre going to go the generic routethen I
suggest you go for a multi without extra iron, and preferably whole food sourced. Ive never used
it, but I hear good things about Life Extensions Two-Per-Day which is reasonably priced, and
doesnt contain iron or copper.
FISH OIL: Is necessary especially if youre not eating all grass-fed meats. This is because
the ratio of omega 6s to omega 3s is unnaturally high in commercially farmed meats. Even
though I eat mostly grass fed beef now, I still supplement with Omega 3s in the form of fish oil.
This is because there is promising research, in the form of hundreds (if not, literally, thousands)
of studies with fish oil helping almost every conceivable health problem. The main reasons why I
would suggest this is it: fights inflammation, increases cardiovascular health, and positively
affects muscle protein synthesis.
Heres where most people mess up with Omega 3s:

you need around 2 grams of EPA and 1.5
grams of DHA each day. This is a proven dose that will get you health benefits. That means you
have to look at the label of whatever brand of fish oil you take and see how many pills you need
to take of it each day to hit those amounts. Many people make the mistake of just taking
whatever the serving size is 1 or 2 capsules or whatever. Instead look at the actual EPA/DHA
amounts and calculate off that what you need to take. For capsules, NOW Foods Ultra Omega-
3 is a decent brand, with highish levels of EPA/DHA per capsule. Ive never taken the liquid
fish oil except for Cod Liver Oil. You could do a combination of both but aim for the daily
EPA/DHA I recommend.
Go To www.5TipsToLoseStomachFat.com/FishOil for my recommendations.
VITAMIN D: If you want to be sure, you should get a simple Vitamin D test to check your
blood levels, but the chances are if youre not outside with half your clothing off for around 2
hours each day then youre probably Vitamin D deficient. Your risk of being deficient
goes up if you have darker skin too.
Recommended dosage is 1,000-4,000 IUs daily OR if you get your levels tested, whatever
the Effective dose is to get them back into the optimal range (>30 ng/ml).
Go to www.5TipsToLoseStomachFat.com/VitaminD

for my recommendations.
Optional Supplements I Still Recommend
These are all optional depending on your goals, but they are all good supplements.
CREATINE: How about a supplement that is proven to build lean muscle and fight mental
diseases such as dementia and Alzheimers?
Creatine is a well known ergogenic aid which increases levels of Creatine and phosphocreatine
in skeletal muscle. Creatine boosts performance and resistance to fatigue during high intensity
exercise such as weight lifting and has been proven to increase lean muscle gains from training
(in fact, the research is so sound that if you ever see a product that claims muscle building
ingredient its 99.9% of the time some form of Creatine).
Heres where it gets interesting: A recent paper published in the journal Amino Acids
summarizes current evidence for the health benefits of Creatine supplementation not only for
athletes but also for elderly people. Evidence presented in the paper shows Creatine
supplementation in the elderly can increase lean body mass, strength, resistance to fatigue, can
improve performance in everyday activities, and can even fight cognitive decline by increasing
levels of brain Creatine.
These effects were amplified in -older people who also exercised. Those people who exercised
and supplemented with Creatine also experienced increased bone mineral density above that
which would be observed with exercise alone.
For all those reasons (and more cognitive and brain-protection benefits are being found every
day)I highly recommend Creatine as a supplement to try. A dose of 5 grams per day is perfect
for most everyone (athletes included, any extra hasnt been proven to be beneficial, and Creatine
is found in red meat anywayswhich you should be eating plenty of). Creatine Monohydrate is
inexpensive and found nearly everywhere.
PROTEIN: Getting enough protein for some people can be a challenge. Others (like myself) can
eat pounds of meat, but sometimes I enjoy eating a treat and I can make little desserts out of
different protein powders, etc. Its useful if you cant control every meal you have during the day
(such as visiting with family/friends/etc.) or you notice you didnt get 70-90 grams of protein
you can take a drink before bed.
Usually a whey and casein blend is best because it will help you feel full the longest and
Ive noticed these blends mix well for different recipes. Or you could just get a high quality
whey protein and mix it with egg whites or a whole egg for the casein. Go to
www.5TipsToLoseStomachFat.com/proteinpowders

for some good tips on picking the right
product.
CALCIUM: If you get enough calcium from your diet, you probably dont need to add this
but since I dont recommend much dairy food you might do well to supplement it.
Adequate calcium is proven to boost fat excretion and boost testosteroneso its important.
About 1,000mg per day (1 gram) is more than enough.
MAGNESIUM: More important than calcium (because most people have been beaten over the
head with Eat more calcium! dogma) is magnesium. In our diets today, we dont get enough of
this important micronutrient. But it is VERY important!
BCAAs: These are Branched Chain Amino Acids (BCAA). This is an optional supplement only
for the hard-training types. Most people can exercise during fasting without worrying about
muscle loss, etc., as long as their daily protein needs are met.
But for athletes or anyone who is picky about details or worried about peri-workout nutrition
(before/during/after workout nutrition) BCAAs will do the trick. The only time you need these
is if you are doing exercise (resistance trainingwalking or other low impact cardio its not
necessary) while you are fasting.
Take 10g pre-workout if youre training in a fasted state. Also, if you dont want to use protein
powder, because you dont want the additional calories, then you can also take 10 grams of
BCAA after your workout too.
This is also useful for people that workout in the morning and theyre going to break their
fast later in the day, around dinner time. That means 10g BCAA pre/post workout for them.
R-ALA or ALA: These is also an optional supplement, definitely save your money if its tight
and buy more good, real food

But if you want to experiment, there is R-Alpha Lipoic Acid (R-ALA) or Alpha Lipoic Acid
(ALA). ALA is the most common form and R-ALA is supposed to be the more absorbable form
of ALA (its also more expensive).
These are both used as extra anti-oxidants and can even help in nutrient partitioning. Basically,
ALA taken with meals may help more of the calories youre eating to shuttle into the cells you
want (muscle cells) and not the ones you dont want (fat cells). Dosage varies, but generally, its
said you need double the dose of ALA to equal the R-ALA. I take around 600mg of R-ALA per
day right now I feel like there are some benefits to this some people dont. Again, its not
necessary, but just thought Id mention it.
Additionally, ALA has been shown to improve insulin sensitivity and be advised that taking
close to 1,000 mg might lower some peoples blood sugar too dramatically. Another benefit of
ALA is that it is a potent brain booster, especially when combined with a form of Choline (I
use ALPHA GPC) and/or NAC (N - ACETYL CYSTEINE). Try playing with the ratios
(because everyones brain chemistry is different) but 900mg of Choline, 600mg of NAC
and 600-1200mg of ALA will get your brain in the zone (even more so if you combine a small
amount of coffee to it because the caffeine will potentiate the brain boosting effects!)
How to Get Started Easily:
After taking in all this information, it might seem hard to put it all togetherthats why I want
to help you out by giving you three different sample programs for you to use.
I call them the Program Minimum, Medium and Maximum because of the level of effort or
change thats required for each one.
The SUPERDIET Minimum:
There are only FIVE simple rules to the SUPERDIET minimum program!
Even better, these FIVE simple rules will allow 90% of people to lose at least 20lbs within 60-
days and if you are classified as obese (very overweight) you can lose much, much more.
1. Avoid White Carbs & liquid calories
2. Fast one to two days per week
3. Eat more protein (at least 70-90 grams per day)
4. Take one cheat window per week
5. Strength train at least 1-2x per week
The SUPERDIET Medium:
For the SUPERDIET medium program, there are only SEVEN rules to follow. It is only
slightly more restrictive for the average person.
Yet with this program, you can lose a LOT more weight and make some incredible
transformations in your body and your health in just a VERY short time.
1. Avoid white carbs, liquid calories and all gluten (except maybe during your cheat
window)
2. Fast 1-2 times per week
3. Eat more protein (at least 70-90 grams per day)
4. Eat 75% or more of your calories at night
5. Take one cheat day per week
6. Strength train 2-3x per week
7. Increase your activity levels every day
As you can see, most everyone can do the Medium program and it is the one I recommend
most everyone start with because its very easy to do and will help tremendously for you to
get to your ideal weight (and maintain it for life!).
The SUPERDIET Maximum:
And last, but not least, we have the SUPERDIET program maximum. This is for those of you
who want to lose a LOT of weight very quickly and who want to attain a great physique
and maintain it year round.
Also, if youre an athlete, you will find this program will suit you very well, as it has done me.
Additionally: you can go on and off the Maximum program as you see fit.
For example, you may start for the first month on the minimum program to get used to your new
lifestyle then the next month you could try the medium program and lose more weight then
for 2-4 weeks you might follow the maximum program to lose the last few stubborn pounds
of fat to get the body you desire. You may then find you feel better and its easier to maintain on
the medium program, so you go back to that.
That being said, here is what is involved to get the maximum results:
1. Avoid white carbs , liquid calories and NO GLUTEN.
2. Use carbohydrate cycling (higher carbs on exercise days, less on rest days).
3. Fast every day(14-20 hour fast each day)
4. Eat more protein, fat and fiber(at least 1.5g of protein per lb of bodyweight)
5. Take one

cheat window per week (or even only one cheat meal per week)
6. Strength train 3x or more per week
7. Use Interval Training and other smart cardio strategies(additional walking, etc)
8. Increase your activity levels every day
9. Use proven supplements to increase results
10. Pay attention to YOUR body and experiment with different tweaks to the system
The last one, number 10, is important when it comes to the maximum plan. You may find that
if you really want to get down to super ripped levels of body fat you have to take some parts
of the system extra serious.
You might have to actually be more diligent in counting calories (or at least pay more attention
to them) youll definitely have to count grams of protein (maybe even carbs, since youll be
carb cycling) and more.
When youre living the maximum lifestyleyoure a continuously adjusting bio-hacking
machine that seeks to optimize all the different areas of your life to give you the body, health
and success that you want!
The choice is up to you, but its there!
The End.
What I have just provided you is the combined knowledge that I have gained over the years, in a
short, to-the-point format.
Hopefully you have enjoyed it and it will spark your quest towards more health and the body you
desire.
Remember: you really CAN have the body and healthy life you want. Just make up your mind
youre going to achieve success and never give up!
Thank you for reading.
Caleb Lee
Appendix 1:
More Information on Natural Diets,
Saturated Fats, Problems With Modern
Diets, Soy And Natural Eating
Did you know that for thousands (possibly hundreds of thousands) of years your ancestors ate a
very specific type of diet?
Did you know that agriculture has only been around for a few thousand years?
And did you know that virtually EVERYTHING you could need for maximum health, longevity
and effortless weight control can be found in nature?
Its true.
In fact, one doctor proved it
The Weston A. Price Foundation is a nonprofit, tax-exempt charity founded in 1999 to
disseminate the research of nutrition pioneer Dr. Weston Price, whose studies of isolated non-
industrialized peoples established the parameters of human health and determined the optimum
characteristics of human diets.
Dr. Price's research demonstrated that humans achieve perfect physical form and perfect health
generation after generation only when they consume nutrient-dense whole foods and the vital fat-
soluble activators found exclusively in animal fats.
You can find out more about Dr. Price and The Weston A. Price Foundation by visiting:
http://westonaprice.org. I believe so much in eating naturally that I have included the
following Dietary Information directly from the Weston A. Price Foundations Principles
of Healthy Diets

page which can be found at: http://www.westonaprice.org/abcs-of-
nutrition/475-principles-of-healthy-diets.html. Ive gotten permission from the president
of this foundation to include their basic healthy diet information below because this is
so comprehensive it makes an excellent addition to what Ive already written about the
natural human diet. There are some distinctions they make that I dont fully agree with,
but by reading this you will learn much more if you so choose.
Dietary Guidelines
1. Eat whole, unprocessed foods.
2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
3. Eat wild fish (not farm-raised) and shellfish from unpolluted waters.
4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such
as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour
cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.)
5. Use animal fats, especially butter, liberally.
6. Use traditional vegetable oils only--extra virgin olive oil, expeller-expressed sesame oil,
small amounts of expeller-expressed flax oil, and the tropical oils--coconut oil, palm oil
and palm kernel oil.
7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin
D per day.
8. Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly
steamed with butter.
9. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or
sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
10. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments
in your diet on a regular basis.
11. Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use
liberally in soups, stews, gravies and sauces.
12. Use filtered water for cooking and drinking.
13. Use unrefined salt and a variety of herbs and spices for food interest and appetite
stimulation.
14. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small
amount of expeller-expressed flax oil.
15. Use natural sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date
sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
16. Use only unpasteurized wine or beer in strict moderation with meals.
17. Cook only in stainless steel, cast iron, glass or good quality enamel.
18. Use only natural, food-based supplements.
19. Get plenty of sleep, exercise and natural light.
20. Think positive thoughts and practice forgiveness.
Dietary Dangers
1. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners,
soft drinks, packaged sauce mixes, Read labels!
2. Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup
and fruit juices.
3. Avoid white flour, white flour products and white rice.
4. Avoid all hydrogenated or partially hydrogenated fats and oils.
5. Avoid all refined liquid vegetable oils made from soy, corn, safflower, canola or
cottonseed.
6. Do not use polyunsaturated oils for cooking, sauting or baking.
7. Avoid foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.
8. Do not practice veganism. Animal products provide vital nutrients not found in plant
foods.
9. Avoid products containing protein powders as they usually contain carcinogens formed
during processing; and consumption of protein without the cofactors occurring in nature
can lead to deficiencies, especially of vitamin A.
10. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products,
lowfat milk, skim milk, powdered milk or imitation milk products.
11. Avoid factory-farmed eggs, meats and fish.
12. Avoid highly processed luncheon meats and sausage.
13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick
rise breads and extruded breakfast cereals, as they block mineral absorption and cause
intestinal distress.
14. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically
modified foods (found in most soy, canola and corn products).
15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and
aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most
commercial condiments contain MSG, even if not indicated on the label.
16. Individuals sensitive to caffeine and related substances should avoid coffee, tea and
chocolate.
17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids.
Do not use aluminum cookware or deodorants containing aluminum.
18. Do not drink fluoridated water.
19. Avoid synthetic vitamins and foods containing them.
20. Avoid distilled liquors.
21. Do not use a microwave oven.
Confused About Fats?
The following nutrient-rich traditional fats have nourished healthy population groups for
thousands of years:
For Cooking

Butter

Tallow and suet from beef and lamb

Lard from pigs

Chicken, goose and duck fat

Coconut, palm and palm kernel oils
For Salads

Extra virgin olive oil (also OK for cooking)

Expeller-expressed sesame and peanut oils

Expeller-expressed flax oil (in small amounts)
For Fat-Soluble Vitamins

Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat-
soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from
farmed fish).
The following new fangled fats can cause cancer, heart disease, immune system dysfunction,
sterility, learning disabilities, growth problems and osteoporosis:

All hydrogenated and partially hydrogenated oils

Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola
Fats and oils (especially vegetable oils) heated to very high temperatures in processing
and frying.
The Many Roles of Saturated Fat
Saturated fats, such as butter, meat fats, coconut oil and palm oil, tend to be solid at room
temperature. According to conventional nutritional dogma, these traditional fats are to blame for
most of our modern diseases--heart disease, cancer, obesity, diabetes, malfunction of cell
membranes and even nervous disorders like multiple sclerosis. However, many scientific studies
indicate that it is processed liquid vegetable oil--which is laden with free radicals formed during
processing--and artificially hardened vegetable oil--called trans fat--that are the culprits in these
modern conditions, not natural saturated fats.
Humans need saturated fats because we are warm blooded. Our bodies do not function at room
temperature, but at a tropical temperature. Saturated fats provide the appropriate stiffness and
structure to our cell membranes and tissues. When we consume a lot of liquid unsaturated oils,
our cell membranes do not have structural integrity to function properly, they become too
"floppy," and when we consume a lot of trans fat, which is not as soft as saturated fats at body
temperature, our cell membranes become too "stiff."
Contrary to the accepted view, which is not scientifically based, saturated fats do not clog
arteries or cause heart disease. In fact, the preferred food for the heart is saturated fat; and
saturated fats lower a substance called Lp(a), which is a very accurate marker for proneness to
heart disease.
Saturated fats play many important roles in the body chemistry. They strengthen the immune
system and are involved in inter-cellular communication, which means they protect us against
cancer. They help the receptors on our cell membranes work properly, including receptors for
insulin, thereby protecting us against diabetes. The lungs cannot function without saturated fats,
which is why children given butter and full-fat milk have much less asthma than children given
reduced-fat milk and margarine. Saturated fats are also involved in kidney function and hormone
production.
Saturated fats are required for the nervous system to function properly, and over half the fat in
the brain is saturated. Saturated fats also help suppress inflammation. Finally, saturated animal
fats carry the vital fat-soluble vitamins A, D and K2, which we need in large amounts to be
healthy.
Human beings have been consuming saturated fats from animal products, milk products and the
tropical oils for thousands of years; it is the advent of modern processed vegetable oil that is
associated with the epidemic of modern degenerative disease, not the consumption of saturated
fats.
What's Wrong With "Politically Correct" Nutrition?
"Avoid saturated fats."
Saturated fats play many important roles in the body. They provide integrity to the cell wall,
promote the body's use of essential fatty acids, enhance the immune system, protect the liver and
contribute to strong bones. The lungs and the kidneys cannot work without saturated fat.
Saturated fats do not cause heart disease. In fact, saturated fats are the preferred food for the
heart. Because your body needs saturated fats, it makes them out of carbohydrates and excess
protein when there are not enough in the diet.
"Limit cholesterol."
Dietary cholesterol contributes to the strength of the intestinal wall and helps babies and children
develop a healthy brain and nervous system. Foods that contain cholesterol also provide many
other important nutrients. Only oxidized cholesterol, found in most powdered milk and powdered
eggs, contributes to heart disease. Powdered milk is added to 1% and 2% milk.
"Use more polyunsaturated oils."
Polyunsaturates in more than small amounts contribute to cancer, heart disease, autoimmune
diseases, learning disabilities, intestinal problems and premature aging. Large amounts of
polyunsaturated fats are new to the human diet, due to the modern use of commercial liquid
vegetable oils. Even olive oil, a monounsaturated fat considered to be healthy, can cause
imbalances at the cellular level if consumed in large amounts.
"Avoid red meat."
Red meat is a rich source of nutrients that protect the heart and nervous system; these include
vitamins B12 and B6, zinc, phosphorus, carnitine and coenzyme-Q10.
"Cut back on eggs."
Eggs are nature's perfect food, providing excellent protein, the gamut of vitamins and important
fatty acids that contribute to the health of the brain and nervous system. Americans had less heart
disease when they ate more eggs. Egg substitutes cause rapid death in test animals.
"Restrict salt."
Salt is crucial to digestion and assimilation. Salt is also necessary for the development and
function of the nervous system.
"Eat lean meat and drink lowfat milk."
Lean meat and lowfat milk lack fat-soluble vitamins needed to assimilate the protein and
minerals in meat and milk. Consumption of lowfat foods can lead to depletion of vitamin A and
D reserves.
"Limit fat consumption to 30 percent of calories."
Thirty percent calories as fat is too low for most people, leading to low blood sugar and fatigue.
Traditional diets contained 30 percent to 80 percent of calories as healthy fats, mostly of animal
origin.
"Eat 6-11 servings of grains per day."
Most grain products are made from white flour, which is devoid of nutrients. Additives in white
flour can cause vitamin deficiencies. Whole grain products can cause mineral deficiencies and
intestinal problems unless properly prepared.
"Eat at least 5 servings of fruits and vegetables per day."
Fruits and vegetables receive an average of 10 applications of pesticides, from seed to storage.
Consumers should seek out organic produce. Quality counts!
"Eat more soy foods."
Modern soy foods block mineral absorption, inhibit protein digestion, depress thyroid function
and contain potent carcinogens.
Traditional Versus Modern Diets
Traditional Diets Maximized Nutrients

Modern Diets Minimize Nutrients

Foods from fertile soil Foods from depleted soil
Organ meats preferred over muscle meats Muscle meats preferred, few organ meats
Natural animal fats Processed vegetable oils
Animals on pasture Animals in confinement
Dairy products raw and/or fermented Dairy products pasteurized or ultrapasteurized
Grains and legumes soaked and/or fermented Grains refined, and/or extruded
Soy foods given long fermentation, consumed in
small amounts
Soy foods industrially processed, consumed in
large amounts
Bone broths MSG, artificial flavorings
Unrefined sweeteners Refined sweeteners
Lacto-fermented vegetables Processed, pasteurized pickles
Lacto-fermented beverages Modern soft drinks
Unrefined salt Refined salt
Natural vitamins occurring in foods Synthetic vitamins taken alone or added to
foods
Traditional cooking Microwave, Irradiation
Tradition seeds, open pollination Hybrid seeds, GMO seeds
Myths and Truths About Nutrition
Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from
animal products.
Truth: During the period of rapid increase in heart disease (1920-1960), American consumption
of animal fats declined but consumption of hydrogenated and industrially processed vegetable
fats increased dramatically (USDA-HNIS).
Myth: Saturated fat clogs arteries.
Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are
polyunsaturated (Lancet 1994 344:1195).
Myth: Vegetarians live longer.
Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-
vegetarian men (.93% vs .89%); the annual all-cause death rate of vegetarian women is
significantly more than that of non-vegetarian women (.86% vs .54%) (Wise Traditions 2000
1:4:16-17).
Myth: Vitamin B12 can be obtained from certain plant sources such as blue-green algae and
fermented soy products.
Truth: Vitamin B12 is not absorbed from plant sources. Modern soy products actually increase
the body's need for B12 (Soybeans: Chemistry & Technology
Vol 1 1972).
Myth: For good health, serum cholesterol should be less than 180 mg/dl.
Truth: The all-cause death rate is higher in individuals with cholesterol levels lower than 180
mg/dl (Circulation 1992 86:3).
Myth: Animal fats cause cancer and heart disease.
Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated
rates of cancer and heart disease are associated with consumption of large amounts of vegetable
oil (Federation Proceedings July 1978 37:2215).
Myth: Children benefit from a lowfat diet.
Truth: Children on lowfat diets suffer from growth problems, failure to thrive and learning
disabilities (Am J Dis Child 1989 May;143(5):537-42).
Myth: A lowfat diet will make you "feel better...and increase your joy of living."
Truth: Lowfat diets are associated with increased rates of depression, psychological problems,
fatigue, violence and suicide (Br J Nutr 1998 Jan;79(1)23-30).
Myth: To avoid heart disease, we should use margarine instead of butter.
Truth: Margarine eaters have twice the rate of heart disease as butter eaters (Nutrition Week
3/22/91 21:12).
Myth: Americans do not consume enough essential fatty acids (EFAs).
Truth: Americans consume far too much of one kind of EFA (omega-6 EFAs found in most
polyunsaturated vegetable oils) but not enough of another kind of EFA (omega-3 EFAs found in
fish, fish oils, eggs from pasture-fed chickens, dark green vegetables and herbs, and oils from
certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole
grains) (American Journal of Clinical Nutrition 1991 54:438-63).
Myth: The "cave man diet" was low in fat.
Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and
shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle,
sheep, goats, game, eggs, nuts and milk products (Abrams, Food & Evolution 1987).
Myth: A vegetarian diet will protect you against atherosclerosis.
Truth: The International Atherosclerosis Project found that vegetarians had just as much
atherosclerosis as meat eaters (Laboratory Investigations 1968 18:498).
Myth: Lowfat diets prevent breast cancer.
Truth: A recent study found that women on very lowfat diets (less than 20%) had the same rate
of breast cancer as women who consumed large amounts of fat (New England Journal of
Medicine 2/8/96).
Myth: Coconut oil causes heart disease.
Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the
patients had greater improvement compared to untreated controls, and no difference compared to
patients treated with corn or safflower oils. Populations that consume coconut oil have low rates
of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease
because of its antiviral and antimicrobial characteristics (Journal of the American Medical
Association 1967 202:1119-1123; American Journal of Clinical Nutrition 1981 34:1552).
Myth: Saturated fats inhibit production of anti-inflammatory prostaglandins.
Truth: Saturated fats actually improve the production of all prostaglandins by facilitating the
conversion of essential fatty acids ("Tripping Lightly Down the Prostaglindin Pathways,"
westonaprice.org).
Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of "bad"
inflammatory prostaglandins.
Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and
inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function
of the brain and nervous system (Ibid).
Myth: Beef causes colon cancer
Truth: Argentina, with higher beef consumption, has lower rates of colon cancer than the US.
Mormons have lower rates of colon cancer than vegetarian Seventh Day Adventists (Cancer
Research 1975 35:3513).
Myths and Truths About Soy
Myth: Use of soy as a food dates back many thousands of years.
Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC) only after the
Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in China is 10 grams (about 2 teaspoons) per day and
up to 60 grams in parts of Japan. Asians consume soy foods in small amounts as a condiment,
and not as a replacement for animal foods.
Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are
processed in a way that denatures proteins and increases levels of carcinogens.
Myth: Soy foods provide complete protein.
Truth: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and
cystine. In addition, modern processing denatures fragile lysine.
Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.
Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body; in
fact, soy foods cause the body to require more B12.
Myth: Soy formula is safe for infants.
Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic
function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic
disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and
normal growth. Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which
are required for the health and development of the brain and nervous system. Soy also lacks
cholesterol, likewise essential for the development of the brain and nervous system. Megadoses
of phytoestrogens in soy formula have been implicated in the current trend toward increasingly
premature sexual development in girls and delayed or retarded sexual development in boys.
Myth: Soy foods can prevent osteoporosis.
Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy
bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent
osteoporosis in Asian countries--not soy foods.
Myth: Modern soy foods protect against many types of cancer.
Truth: A British government report concluded that there is little evidence that soy foods protect
against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased
risk of cancer.
Myth: Soy foods protect against heart disease.
Truth: In some people, consumption of soy foods will lower cholesterol, but there is no
evidence that lowering cholesterol lowers one's risk of developing heart disease.
Myth: Soy estrogens (isoflavones) are good for you.
Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent
ovulation and stimulate the growth of cancer cells. Eating as little as 30 mg isoflavones (from
about 30 g soy protein) per day can result in hypothyroidism with symptoms of lethargy,
constipation, weight gain and fatigue.
Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.
Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid
problems. Low thyroid function is associated with difficulties in menopause.
Myth: Phytoestrogens in soy foods can enhance mental ability.
Truth: A recent study found that women with the highest levels of estrogen in their blood had
the lowest levels of cognitive function; in Japanese Americans, tofu consumption in mid-life is
associated with the occurrence of Alzheimer's disease in later life.
Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe)
status.
Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS
status for soy isoflavones following an outpouring of protest from the scientific community. The
FDA never approved GRAS status for soy protein isolate because of concern regarding the
presence of toxins and carcinogens in processed soy.
Myth: Soy foods are good for your sex life.
Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy
consumption lowers testosterone levels in men. Tofu was consumed by Buddhist monks to
reduce libido.
Myth: Soybeans are good for the environment.
Truth: Most soybeans grown throughout the world are genetically engineered to allow farmers
to use large amounts of herbicides, creating toxic runoff.
Myth: Soybeans are good for developing nations.
Truth: In third world countries, soybeans replace traditional crops and transfer the value-added
of processing from the local population to multinational corporations.
Ok, that concludes the information from the Weston A. Price Foundation. Once again, I highly
recommend their information and you can find more about them here:
http://www.westonaprice.org

Appendix 2:
Curing Diabetes Naturally
Diabetes is an epidemic in developing countries all over the world especially here in the
United States.
Primarily in this appendix Im going to be talking about type 2 diabetes, which is arguably the
most common form of the disease.
First, I want to share how a man claims he cured his type 2 diabetes using methods very similar
to mine and then Ill review a new medical study where diet alone was used to cure type 2
diabetes as well.
How Smart Food Choices and Fasting Helped One Man Cure His Diabetes
I found an interesting article by a man named Lee Shurie here:
http://shurie.com/lee/writing_defeat_diabetes.htm

Hopefully his website will remain on the internet for many people to see, but in case it is not, Im
posting the important highlights here (Ive never communicated with this man, but only point to
it as it pertains to the methods Ive outlined in my book: natural diet + fasting = good health).
Please note: this man did NOT use my diet. He discovered this potent combination on his own,
by meticulously monitoring his blood sugar levels and experimenting on himself.
First, this man addressed his diet:
As expected, I discovered that various foods have different effects on blood sugar
levels in the hours following consumption. These changes were somewhat consistent
with the Glycemic Index, although my body (and yours too) does not necessarily
handle each food item in the same way the Glycemic Index predicts. This is only
natural, because the index is an average rather than a precise measurement tailored
to each individual. However, it is a useful starting point. I highly recommend that
you experiment to find how your own body reacts to various foods so you can tailor
your diet accordingly. Of course, you will need to have a blood glucose meter in
order to do so.
I followed a strict regimen for months and months, during which time I ate only low
glycemic index foods and lost approximately 15 pounds.
Unfortunately, the switch to low glycemic foods and the weight loss was not
sufficient to fully counteract the disease. My blood sugar levels improved
approximately 5%, but there was still work to be done.
Then he addressed exercise:
The next item I worked on was exercise. Diet and exercise are the two
recommendations made by the traditional medical community, so I wanted to find
out if they would be effective. Therefore I worked hard to modify my lifestyle to
provide enough time for exercise. This wasn't easy, because I have two young
children, many social obligations, and am President of a technology company - a
demanding position. But I felt it was absolutely necessary for my future health. I
enjoy active outdoor sports such as SCUBA diving, kayaking, golf, gardening, and so
on, and was NOT interested in facing old age without the capacity to participate in
those activities.
Prior to this time I was relatively active for a person of my age, averaging 4 hours
per week of moderate to heavy exercise, including weight lifting and skating.
However some of my daily hobbies were sedentary, as is my job, so I reduced the
time spent on sedentary hobbies and focused on active hobbies like kayaking. I
increased my weekly average to more than 8 hours of strenuous exercise. Again, I
continued to monitor my blood sugar levels, mental and physical state, and food
intake. I lost no further weight during this period, but gained physical stamina and
lean muscle tissue.
Unfortunately, the switch to a vigorous exercise program was not sufficient to fully
counteract the disease. My blood sugar levels improved another 5%, but there was
still work to be done.
Then, he told of his results with ONLY diet and exercise:
I had lost weight, maintained a low glycemic diet, drastically reduced carbohydrate
intake, and significantly increased exercise. I had followed all the recommendations
of traditional medicine. There was some improvement, yet the disease was not
eliminated. I had a bit more energy than before, but still had highs and lows during
the day. My sugar levels were not normal. The quality of my life had improved
slightly due to the weight loss and exercise, but it was not a dramatic, life-changing
result.
Looking for an answer and measuring his blood sugar levels, he noticed something interesting
when he started SKIPPING MEALS (please refer to my chapter on this in the book for further
information):
After monitoring my blood sugar levels each day for months and months, I noticed
repeating patterns. You will too, if you monitor your sugar levels closely and record
them in a journal. One thing I noticed is the effect of skipping meals. Now, diabetics
who take insulin or other medications cannot skip meals because of the risk of
hypoglycemia (low blood sugar). However, Type II diabetics WHO ARE NOT ON
INSULIN OR MEDICATION generally have HIGH blood sugar rather than low. The risk
of low blood sugar levels is very low in these individuals. When I skipped meals I felt
hungry, but my blood sugar levels went down - sometimes all the way to the normal
range! At the same time, my energy level was higher and I did not suffer the ups
and downs that a typical person experiences as the day progresses. Having heard all
the traditional advice about eating a hearty breakfast, not skipping meals, and
breaking meals up into more frequent but smaller helpings, I was reluctant to believe
the new data. However, facts are facts, and I decided to cautiously explore this
further.
As you can see from the chart, my blood sugar levels were random prior to diet and
exercise changes. After those changes you can see noticeable improvement, but the
sugar levels were rarely within the normal range. This was not good enough for me.
I decided upon a somewhat novel experiment. I would wait until my sugar levels
dropped into the normal range BEFORE consuming food. I stayed with the same low
glycemic foods and maintained the same exercise levels in order to gauge the effect
of this new regimen independent of other changes.
Upon waking in the morning I tested my sugar levels and found they were typically
in the 150 mg/dl range. I expected them to come down by noon, but was surprised
that they stayed above normal for quite some time. As the day went on I became
worried (and hungry!), but I held off eating until nearly 6 PM, when my blood sugar
level was normal. At this point I wanted to eat a huge meal, but I ate a normal
dinner instead. As the evening progressed I snacked on healthy, low glycemic foods.
After following this regimen for days, which stretched into weeks, I discovered it
provided whole new level of physical energy and mental alertness. After the first few
days I was already "un-training" my body of the expectation that food would be
provided at set meal intervals. After a week or so I no longer felt hungry until about
4 PM. On some days, I do not get hungry until 7 or 8 PM, but if I do get hungry
earlier, I wait until 6 PM to eat. The one exception to this schedule is if I am doing
strenuous exercise; I might have a small mid-afternoon snack (an apple or a few
nuts).
I was reluctant to stick to this schedule when doing physical activity for the whole
day, but through experimentation I found that the body can do quite nicely without
food - even when exercising. This is in stark contrast with traditional sports nutrition
advice, but it works well for me. I have often gone out sea kayaking from 9 AM until
4 PM (7 hours) without eating before or during. I always have snacks along just in
case, but only rarely consume them. I often stop for a half hour rest around noon
and sometimes take a 5 minute break hourly - otherwise I paddle constantly. During
this time my average heart rate is approximately 125, with peaks around 160. By
the time I land, get my gear loaded, and drive back home, it is easily 6 PM before I
eat dinner. Of course, I stay hydrated with water or a no-calorie beverage, but I
don't consume food or sports drinks during the day.
On similar kayak trips, I've been with paddlers (sometimes 25 years younger than I)
who barely had the energy to make it back, or who had to be towed, even though
they had consumed numerous energy bars and carbohydrate-laden sports drinks.
And then he gave his final results with the combination of smart food + exercise + fasting here:
I had finally discovered a method that keeps my blood sugar levels at or close to
the normal range. Diabetes was defeated! I naturally lost weight, and also began to
experience many quality-of-life benefits which I did not expect, as well as marked
improvement in measurements such as cholesterol and blood pressure.
As I continued my diet regimen I found that I was naturally consuming far less
calories than before. As a result it became more important to choose foods that
provided a good nutritional foundation. After experimenting and adjusting, I ended
up on a calorie restricted diet with good nutrition. Later I learned there is a scientific
basis for CRON, or Calorie Restriction with Optimal Nutrition. One benefit of this
dietary approach appears to be the improvement in blood sugar levels which I had
stumbled upon. As I researched CRON further I found that many of the biometric and
quality-of-life improvements that I had experienced were associated with the CRON
dietary approach. As a result I now follow the CRON diet, with my own modifications
regarding meal timing. My modifications do not violate the basic principles of the
CRON diet, but they are not part of the original diet.
Compared to my previous self, I now have far greater endurance and energy levels,
can easily maintain an optimum weight, and have gained numerous other health
benefits. Some of the health benefits are measurable, some are quality-of-life
benefits which, in my judgment, are invaluable!
Lee A. Shurie
June, 2004
New Study Proves Diet Alone Can Cure Type 2 Diabetes
You can find an article about this recent study on WebMD.com here:
http://diabetes.webmd.com/news/20110624/very-low-calorie-diet-may-reverse-diabetes

First, what another news site reported online (emphasis mine and then my comments):
Eleven people with diabetes took part in the study, which was funded by Diabetes UK.
They had to slash their food intake to just 600 calories a day for two months. But three
months later seven of the 11 were free of diabetes.
"To have people free of diabetes after years with the condition is remarkable and
all because of an eight-week diet," said Roy Taylor, professor at Newcastle University,
who led the study. "This is a radical change in understanding type 2 diabetes. It will
change how we can explain it to people newly diagnosed with the condition. While it has
long been believed that someone with type 2 diabetes will always have the disease,
and that it will steadily get worse, we have shown that we can reverse the condition."
Type 2 diabetes, which used to be known as adult onset, is caused by too much glucose in
the blood. It is strongly linked to obesity, unlike type 1, which usually develops in
children whose bodies are unable to make the hormone insulin to convert glucose from
food into energy. They need daily insulin injections.
The research, presented today at the American Diabetes Association conference, shows
that an extremely low-calorie diet, consisting of diet drinks and non-starchy
vegetables, prompts the body to remove the fat clogging the pancreas and preventing it
from making insulin.
The volunteers were closely supervised by a medical team and matched with the same
number of volunteers with diabetes who did not get the special diet. After just one week
into the study, the pre-breakfast blood sugar levels of the study group had returned
to normal. And MRI scans showed that the fat levels in the pancreas had returned
to normal. The pancreas regained its ability to make insulin.
After the eight-week diet the volunteers returned to normal eating but had advice on
healthy foods and portion size. Ten of the group were retested and seven had stayed
free of diabetes.
My Comments on This Study
The key points here are:

Type 2 diabetes was defeated by diet

The diet was super low calorie (600 calories per day)

It only took two months (8 weeks)
It was highly effective7 of the 11 remained free of diabetes afterwards. Now, the studies dont
say (from what Ive found) but it is possible that the people that did not remain free of diabetes
simply went back to their old eating habits and kick-started the disease again. That is simply
my hypothesis, but its something to think about.
How Can You Make This Work For You?
Well, first Id avoid liquid nutrition like what was used in this study. Thats because (as weve
discussed) liquid nutrition is NOT very filling and it would be hard to stick to a diet like this if
you were not under medical supervision.
Im not trying to pitch my own products here, but I do have a report called How I lost 23lbs in
14 days. Its a VERY extreme low calorie diet that I used to make weight for a powerlifting
competition. The calories each day (for me) were between 400-600. A program similar to mine,
utilizing the same info would be an easier way, I believe, for most diabetics to approach a low
calorie diet because:
1. My diet included whole foods
2. Whole foods are more satiating.
3. I even ate at restaurants during my diet and still stuck to it.
My diet only lasted 14 days but you could extend it (according to this new study) for 8 weeks for
diabetes treatment. Please note however (I bolded it above) in the study that before breakfast
baselines had returned to normal and the pancreas had regained the ability to make insulin after
just 1 week into the low calorie diet. Now, you can either purchase my book itself (it was an
upgrade you were offered when purchasing the Superdiet book), or, you can do some more
research, but I would caution that you do this only after you inform yourself, as low calorie diets
are VERY effective but they also need to be taken seriously. I hope this information has
helped you or someone you know in their struggles with diabetes.