Aim for 5x REM cycles (7.5h)
Onset Insomnia: Taking too long to get to sleep
Middle Insomnia: Waking too often throughout the night
Terminal Insomnia: Waking too early and being unable to get back to sleep
Ever wonder how you can sleep 8–10 hours and feel tired? The likely culprit: low blood sugar.-The 4-Hour Body by Ferris.
Towards bedtime, anything that raises the body’s temperature promotes wakefulness.-Wash Your Hands! By Frederic Saldmann.
Most sleep loss is caused by “voluntary sleep curtailment,” otherwise known as sleep procrastination.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Sleep and Food, Liquids, Supplements
Taking 200 micrograms (mcg) of huperzine-A 30 minutes before bed can increase total REM by 20 –30%. Huperzine-A, an extract of Huperzia serrata, slows the breakdown of the neurotransmitter acetylcholine. It is a popular nootropic (smart drug) that can be used to accelerate learning and increase the incidence of lucid dreaming.-The 4-Hour Body by Ferris.
More than two glasses of wine within four hours of sleep decreases deep-wave sleep 20–50%.-The 4-Hour Bodyby Ferris.
500 milligrams of magnesium taken prior to bed will also improve sleep.-The 4-Hour Body by Tim Ferris.
Your workouts should PRIMARILY be High Intensity Interval based Cardio Training (HIIT) supplemented by body-weight based strength training and NOT the other way around.
Body Composition: The amounts of bone, body fat, lean tissue, and fluid each individual is made of.
Randomly engage in brief muscle contractions throughout the day.
Record and track what you seek to change: What gets measured gets managed.-Peter Drucker.
Find workout partners for support and encouragement. An exercise partner can help keep your training on target. Pledge to meet at the track, pool, or gym on set days and times.-The Champions Mind by Afremow.
Always stay coachable.-The Champions Mind by Afremow.
Ericsson finds world-class competitors—whether weight lifters, pianists, or a dog sled team—tend to limit arduous practice to about four hours a day. Rest and restoring physical and mental energy get built into their training regimen. They seek to push themselves and their bodies to the max, but not so much that their focus gets diminished in the practice session. Optimal practice maintains optimal concentration.-Focus by Goleman.
The better the runner, the quieter they are.-The 4-Hour Body by Tim Ferris.
Simply prolonging exhalation, regardless of inhalation length, promotes the relaxation response. Proper breathing helps expel the stress and tension from your system and brings you back into the present.-The Champions Mind by Afremow.
Begin by breathing deeply and mindfully for 3 to 5 minutes. Breathe in through the nose and breathe out through the mouth. Inhale relaxation into your body and exhale tension out of your body. Give yourself permission to let go of worries or concerns; you have nothing else to do, no one in particular you have to be, and nowhere else to go. FOREHEAD: Lift your eyebrows enough to wrinkle your forehead. Hold this tension in your forehead and scalp . . . focus on that tension . . . and release. Allow your forehead to become soft and smooth. FACE: Tighten the muscles of your face by scrunching your eyes shut, wrinkling your nose, and tightening your cheeks and chin. Hold this tension in your face . . . and release. SHOULDERS: Raise your shoulders up to your ears and hold. Feel the tension build to a peak . . . and drop your shoulders back down into a comfortable position. BACK/CHEST: Tighten the muscles of your back by arching your back slightly. Feel your back tightening, pulling your shoulders back and your chest outward. Hold this tension . . . and let go into a comfortable position. BICEPS/FOREARMS: Tighten both biceps by curling your arms. Squeeze for a few moments more . . . focus on that tension . . . and release. RIGHT HAND/WRIST: Squeeze your right hand into a fist. Feel the tension in your hand and wrist. Notice the contrast between the tension in your right hand and the relaxation in your left hand. Hold it for a few moments more . . . and release. LEFT HAND/WRIST: Squeeze your left hand into a fist. Feel the tension in your hand and wrist. Notice the contrast between the tension in your left hand and the relaxation in your right hand. Hold it for a few moments more . . . and release. LOWER BACK/BUTT: Focus on the muscles of your butt. Tighten these muscles. Hold this tension . . . and release. THIGHS/SHINS: Tighten all the muscles of your legs by lifting your legs a few inches off the ground (keep them straight), squeezing your thighs, and pointing your toes toward your face so that you can also feel tension in your shins. Focus on this tension . . . and release. THIGHS/CALVES: Tighten all the muscles of your legs again by lifting your legs a few inches off the ground (keep them straight), squeezing your thighs, and, this time, pointing your toes away from your body so that you can also feel tension in your calves. Focus on this tension . . . and release. Wiggle your toes.-The Champions Mind by Afremow.
The Latin motto of the modern Olympic games—Altius, citius, fortius.
The roots of the word “compete” are the Latin con petire, which meant “to seek together.”-Flow by Czikszentmihalyi.
Cardiovascular Endurance: The ability of the heart and lungs to deliver O2 needed to fuel the body during exercise in addition to the bodies ability to utilize the O2 efficiently.
One pound of fat, used during long-state aerobic exercise, contains roughly 4,000 food calories, the same energy density as gasoline. Even if you’re a lean 5% bodyfat at 150 pounds, your available 7.5 pounds of fat can keep you humming for several hundred miles.-The 4-Hour Body by Tim Ferris.
It’s been shown that you can burn almost four times more fat than usual with two hours of cold exposure. Not all fat is equal. There are at least two distinct types: white adipose tissue (WAT) and brown adipose tissue (BAT). Cold stimulates BAT to burn fat and glucose as heat. Cold, as well as drugs called beta-adrenergic agonists,19 can also make BAT appear within WAT in mice and rats. In other words, cold might help you increase the amount of your “fat-burning” fat. This has tremendous implications. Even at shorter durations, cold exposure with shivering could increase adiponectin levels and glucose uptake by muscle tissue. This effect could persist long after the cold exposure ends.-The 4-Hour Body by Ferris.
Men acutely exposed to cold for two hours (in a liquid-conditioned suit perfused with 10°C [50°F] water) have been observed to increase heat production by 2.6-fold and increase the oxidation rate of plasma glucose by 138%, of muscle glycogen by 109%, and of lipids by 376%. Raising the body’s heat in response to cold exposure is done mostly by burning lipids (50%), then glycogen from muscles (30%), then blood glucose and proteins (10% each).-The 4-Hour Body by Ferris.
Strength Training Basics
Muscular Strength: The ability to generate maximal force for one repetition.
Muscular Endurance: The ability to perform repetitive work over a prolonged period of time.
Focus Workouts on the Posterior Chain.
Shorten Rest Periods when working out: Resting for only 30sec (vs. 3min) can increase the rate at which you burn calories by up to 50%.
5s up/5s down rep cadence, to failure.
PERFORM ONE-SET-TO-FAILURE FOR EACH EXERCISE.-The 4-Hour Body by Ferris.
FOCUS ON 2–10 EXERCISES PER WORKOUT, NO MORE.-The 4-Hour Body by Ferris.
If you complete the minimal target number of reps for all exercises (excluding abs and kettlebell swing), increase the weight the next workout at least 10 pounds for that exercise. If the additional 10 pounds feels easy after two to three reps, stop, wait five minutes, increase the weight an additional 5 to 10 pounds, then do your single set to failure.-The 4-Hour Body by Ferris.
Do not just drop the weight when you hit failure. Attempt to move it, millimeter by millimeter, and then hold it at the limit for five seconds. Only after that should you slowly (take five to ten seconds) lower the weight. The biggest mistake novice trainees make is underestimating the severity of complete failure. “Failure” is not dropping the weight after your last moderately strenuous rep. It is pushing like you have a gun to your head.-The 4-Hour Body by Ferris.
Do not pause at the top or bottom of any movements (except the bench press, as noted), and take three minutes of rest between all exercises. Time three minutes exactly with a wall clock or a stopwatch. Keep rest periods standardized so you don’t mistake rest changes for strength changes.-The 4-Hour Body by Ferris.
Target the TVA Muscles.
Janda sit-up: To perform the Janda sit-up without any equipment, do the following: 1. • Loop a towel around your calves and have a training partner pull on it lightly at a 45-degree upward angle, trying to lift your feet.-The 4-Hour Body by Ferris.
Zottman Curl: Slowly.
Squats: Target multiple large muscle groups- quads, hams, glutes.
For the vertical jump, the speed of your descent into a half-squat will correlate to the max height. Really use your upper-body strength and throw your arms down as fast as you can, recoiling with the same speed.” DeFranco. Start with my arms overhead like an Olympic diver, using the additional distance for increased velocity downward. This would maximize elastic recoil.-The 4-Hour Body by Ferris.
Use gravity (via forward lean) for forward motion instead of push-off and muscular effort. 2. Land on the balls of the feet and aim to have the feet land under your center of gravity instead of in front of you. 3. Never fully straighten your legs. Keep a slight bend in your legs at all times to prevent push-off. 4. Pull each foot off the ground and towards your buttocks (rather than pushing off) using the hamstrings as soon as it passes under your center of gravity. 5. Maintain at least a 180 step per minute rate, which means at least 90 steps per minute with each leg. This will use muscle elasticity to your advantage. Michael Johnson, who held the 200-meter world record for an astonishing 12 years, and also won four Olympic gold medals at different distances, was known for eschewing a high knee lift in favor of short steps. His per-minute step rate? Around 300. Smaller steps and higher cadence. Bend the arms at least 90 degrees and use small movements.-The 4-Hour Body by Ferris.
Workouts and Challenges
500 Rep Challenge: 50x: Pushups, Squat Jumps, Inverted Pullups, Neutral Grip Dumbbell Shoulder Press, Dumbbell Front Squat, Russian Twist, Pushup Row, V-Up, Bench Hop, Mt. Climber. Record Time.
Row 5k: Record Average Pace/500m.
Row 8k: Record Average Pace/500m.
Row: 500-400-300-200-100 sprint/ez workouts
Row: 5x 500 (or 400, 300, 200, 100) sprint/ez
Run: 5x 1k sprints
Run: 6x800m sprints
Run: 1k, 2x800m, 3x600m, 4x400m, 5x200m sprints.
Run 12k: Descend 3x4k's
Run 15k: Descend 3x 5k's
Run: VO2 Max: 3min each to failure: 10d @ 2.5mph, 11d @ 3mph, 12d @ 3.5mph, 13d @ 4mph, 14d @ 4.5mph, 15d @ 5mph, 15d @ 5.5mph, 15d @ 6mph...etc.
Bike: 20k for time (descend level every 5min)
Bike: 40k for time (descend level every 10min)
Tri: Row 5k, Bike 20k, Run 5k.
Tri: Row :20, Bike :20, Run :20. Record distance.
Bi: 5k Row, 20k bike.
Bi: 20k bike, 5k run.
Bi: 5k row, 5k Run.
L-glutamine is an amino acid commonly used as a post-workout supplement for tissue repair. 80 grams of L-glutamine during the first five days of Occam’s Protocol. I recommend 10 grams at a time every two hours on the dot until the daily 80-gram quota is reached.-The 4-Hour Body by Ferris.
CQ preserved my abs. I saw measurable fat-loss and anabolic effects once I reached 2.4 grams (2,400 milligrams), three times per day 30 minutes prior to meals, for a total of 7.2 grams per day.-The 4-Hour Body by Ferris.
Proper sports nutrition and supplementation is critical for improving body composition and performance when coupled with an intense exercise training program. Athletes should strive for “progress, not perfection” when it comes to sports nutrition. Emphasis on eating lean meats, healthy fats, and unprocessed carbohydrates is key. Also, the use of certain supplements such as creatine, beta-alanine, and protein (especially postworkout) is an effective strategy for enhancing the effects of exercise.-The Champions Mind by Afremow.
Busy athletes will sometimes binge at night because they did not eat enough during the day. For regular and constant fuel, carry balanced snacks with you, such as nuts, raisins, and bananas. These will help maintain your blood sugar level throughout the day.-The Champions Mind by Afremow.
Overtraining syndrome: an unofficial diagnosis that is characterized by sleep changes, fatigue, moodiness, vulnerability to illness, and physical pain.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Sports injuries are classified as either traumatic (hard contact) or overuse (repetitive stress).-The Champions Mind by Afremow.
According to Gray the most likely cause of injury is neither weakness nor tightness, but imbalance.-The 4-Hour Body by Ferris.
Flexibility: To bend, moving in full range of motion at our joint structure.
For self-assessment, a professional FMS can be abbreviated to five movements with simple pass-fail evaluation: 1. Deep squat 2. Hurdle step 3. In-line lunge 4. Active straight leg raise 5. Seated rotation.-The 4-Hour Body by Ferris.
This self-FMS is designed to identify two things: left-right imbalances (asymmetry) and motor control issues (wobbling and shifting).-The 4-Hour Body by Tim Ferris.
Tightening and relaxing a muscle makes the muscle more relaxed than it was beforehand. Being able to control muscle tension requires great self-awareness.-The Champions Mind by Afremow.
Yoga. Core Yoga.
Fasting is a natural way to clean out the body. After 2-3 days, the body begins to clean up old/dead cells, toxins, and other malignant cells in the body. Juice and Water fasts are particularly beneficial.-Skinny Bitch.
Eat healthy, unprocessed foods like nuts and seeds—but dramatically reduce your consumption of fried foods, packaged crackers, cookies, chips, and snacks, which often contain oils made with high amounts of omega-6s, as well as saturated fats, which are a risk factor for cardiovascular disease.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Randomly engage in brief muscle contractions throughout the day.
Quick workouts before/after eating.
Weigh yourself daily.
Make it conscious. Make it a game. Make it competitive. Make it small and temporary. Daily goals and public accountability were combined with daily rewards and public recognition. Seeing progress in changing numbers makes the repetitive fascinating and creates a positive feedback loop.-The 4-Hour Body by Tim Ferris.
Eat your first meal within an hour of waking. Preferably within :30.
I counsel my clients to eat a fat and protein-heavy breakfast as soon as possible after they awaken (no simple carbohydrates, no sugars, as they are digested too rapidly, and produce a blood-sugar spike and rapid dip). This is because anxious and depressed people are already stressed, particularly if their lives have not been under control for a good while. Their bodies are therefore primed to hypersecrete insulin, if they engage in any complex or demanding activity. If they do so after fasting all night and before eating, the excess insulin in their bloodstream will mop up all their blood sugar. Then they become hypoglycemic and psychophysiologically unstable. All day. Their systems cannot be reset until after more sleep. I have had many clients whose anxiety was reduced to subclinical levels merely because they started to sleep on a predictable schedule and eat breakfast.-12 Rules of Life by Peterson.
Carbs are vital for providing energy for our bodies and brains. Our bodies turn the carbohydrates into glucose for immediate energy and the rest is stored as glycogen for reserves.
Eat Complex Carbs (comprised of starch and fiber) release gradually, proviting a steady source of energy: bnrown rice, whole wheat, potatoes, yams, sweet potatoes, barley corn, beans, hummus, lentils, quinoa, millet, vegetables.
Do not eat Simple Carbs (mostly made of sugar) release too quickly causing sugar highs and then crashes: white Flour, white pasta, white rice, white sugar.
Protein: 1g/lb body weight
40% protein diets for 8 weeks has been shown to lead to significant reductions in abdominal fat.
Protein is found in lentils, beans, nuts, seeds, fruits, vegetables, whole grains, and soy products.
Avoid Deep Fried Foods
Avoid Processed Foods: The body is much more efficient at burning non-processed food calories.
Chicken Nuggets: Modified cornstarch (to bind the pulverized chicken meat); mono-, tri-, and diglycerides (emulsifiers, which keep the fats and water from separating); dextrose; lecithin (another emulsifier); chicken broth (to restore some of the flavor that processing leeches out); yellow corn flour and more modified cornstarch (for the batter), cornstarch (a filler).-Omnivores Dilemna by Pollan.
“Leavening Agents” : Na-Al-PO3, mono Ca PO3, Na-acid pyro PO3, Ca-lactate. These are antioxidants added to keep the various animal and vegetable fats involved in a nugget from turning rancid. Then there are “anti-foaming agents” like dimethylpolysiloxane, added to the cooking oil to keep the starches from binding to air molecules, so as to produce foam during the fry.-Omnivores Dilemna by Pollan.
Whole grains, breads, brown rice, corn, barley, rye, buckwheat, millet, oats, fruits, vegetables, beans, seeds, lentils, broccoli, peas, raspberries.
75% of the Worlds population is unable to digest lactate. So if you have to drink milk, ensure it's lactose free
Caveat: Goat Cheese and Cottage Cheese- cottage cheese is an exception. It doesn’t interrupt things, and the high casein content appears to facilitate fat-loss.-The 4-Hour Body by Tim Ferris.
Butter: No Milk based Butter
We are the only species on the planet that drinks milk as adults. We are also the only species on the planet that drinks the milk of another species.-Skinny Bitch.
Remember what milk is for. It is designed to fatten up baby cows. Do you really believe it can be made fat free? Get your head out of your ass. Milk= fat. Butter= fat. Cheese= Fat.-Skinny Bitch.
Different Types of Milk
Almond Milk: Low in Calories and versatile. Low Protein Content. Use for smoothies and as a milk substitute.
Coconut Milk: Thickest and Creamiest Nondairy Milk but also the highest in saturated fat. Use for Indian and Thai dishes and as a coffee creamer.
Hemp Milk: Contains the most heart- healthy Omega-3 Fatty Acids of any nondairy milk. Use it for savory dishes that accommodate the strong taste.
Rice Milk: Tends to be the easiest to digest of all the nondairy options, has a sweet flavor. Use it to drink straight or as an ingredient in sweet baked dishes, particularly if you have a dairy, nut, or soy allergy.
Soy Milk: It's protein content is similar to that of cow's milk. Use for oatmeal, cereal, baked goods, tea, coffee.
High in enzymes, it effortlessly passes through the body, supplying carbohydrates, fiber, vitamins, minerals, fatty acids, amino acids, and cancer fighting tannins and flavonoids.
Eat first thing in the morning.
The average apple receives up to 20 successive chemical treatments. All you have to do to avoid them is peel the fruit before eating, bearing in mind this important fact: most of a fruits vitamin content is found near its outer edge.-Wash Your Hands! By Saldmann.
Davis researchers found that organic and otherwise sustainably grown fruits and vegetables contained significantly higher levels of both ascorbic acid (VIT C) and a wide range of polyphenols.-The Omnivores Dilemna by Pollan.
Brown patches on fruit, mainly apples, are carcinogenic and are called aflatoxins. You can see them with a black light.-Wash Your Hands! By Saldmann.
Molds show up as brown spots on the skin of the fruit. Some of them secrete a dangerous toxin called Patulin, a well known carcinogen. All apples are exposed to such risks, but in conventional agriculture, the use of pesticides- in this case, fungicides- protects the fruit and curbs the growth of molds.-Wash Your Hands! By Saldmann.
Contrary to popular wisdom there is no difference at the nutritional level between “organic” and other products; the levels of vitamins and other nutrients are the same.-Wash Your Hands! By Saldmann.
Alcohol: Water, Ice, or Neat.
Limit Alcohol: Your body can’t store alcohol, so when you drink it your body makes metabolizing the alcohol first priority.
Wine in Moderation at night.
Avoid Sugary Wines & Beer.
What happens when you swallow sugary soda, or “liquid candy”: Almost instantaneously, the pancreas releases more insulin, to help the glucose (sugar) enter cells. Within twenty minutes, glucose has built up in the bloodstream and you have high blood sugar. The liver starts to turn sugar into fat. In about sixty minutes, your blood sugar falls, and you start thinking about having more sugar to pick you back up after the “crash.” When this happens often enough, you can end up with insulin resistance.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Drink Black Coffee: 1-2x/day
Fruit Juices: Only Natural and Strongly Diluted.
Lemon Juice prior to/during meals.
Freshly pressed fruit juices should be immediately consumed, in order to maximize the benefit of its vitamin C content, as vitamin C oxidizes quickly once exposed to light and air.-Wash Your Hands! By Saldmann.
Cold Exposure (Cold Showers)
Hydrate, Hydrate, Hydrate! Constantly.
Sugars: Avoid, particularly HFCS & Saturated Fats.
Good Sugars: Agave Nectar Syrup, Stevia, Raw sugar, maple syrup- be sure you are buying 100% pure, organic products.-Skinny Bitch.
Bad Sugars: Aspartame (AKA NutraSweet, equal)= Horrible, so is sweet and lo and Splenda.- Skinny Bitch.
Skip the sweeteners whenever possible. If it’s really sweet, it probably spikes insulin or screws up your metabolism. Experiment with spices and extracts like cinnamon and vanilla instead.-The 4-Hour Body by Tim Ferris.
Eliminate Soft Drinks: American Journal of Clinical Nutrition reported that people who switched from soda to water were twice as likely to lose 5% of their body weight after 6 months.
Eliminate Energy Drinks.
You hear plenty of explanations for humanity’s expanding waist-line, all of them plausible. Changes in lifestyle (we’re more sedentary; we eat out more). Affluence (more people can afford a high fat Western diet). Poverty (healthier whole foods cost more). Technology (fewer of us use our bodies in our work; at home, the remote control keeps us pinned to the couch). Clever marketing (supersized portions; advertising to children). Changes in diet (more fats; carbohydrates; more processed foods).-The Omnivores Dilemna by Pollan.
Yet since the human desire for sweeteners surpasses even our desire for intoxication, the cleverest thing to do with a bushel of corn is to refine it into 33lbs of HFCS. That at least is what we’re doing with about 530 million bushels of the annual corn harvest- turning it into 17.5 billion lbs of HFCS.-The Omnivores Dilemna by Pollan.
Since 1985, an American’s annual consumption of HFCS has gone from 45lbs to 66lbs.-The Omnivores Dilemna by Pollan.
Wallerstein discovered that people would spring for more popcorn and soda- a lot more- as long as it came in a single gigantic serving. Thus was born the two-quart bucket of popcorn, the 64 oz Big Gulp, and, in time, the Big Mac and the Jumbo fries.-The Omnivores Dilemna by Pollan.
The Sugar Cycle:
Excess Sugar drives the pancreas to produce extra insulin, a hormone involved in blood sugar regulation.
The insulin signals fat cells to store excessive amounts of glucose, fatty acids, and other substances rich in calories.
With too few calories remaining in the bloodstream, the brain, which has very high energy needs, believes it's now low on fuel.
As a result, your hunger level rises quickly.
Pros: Good source of mono and polyunsaturated fatty acids.
Use: Use only if you enjoy the avocado flavor.
Pros: High in alpha- linolenic acid (ALA).
Use: Use for High Heat (grilling)
Pros: Solid at Room T, Can be used as a replacement for butter.
Cons: >80% saturated fat; which raises LDL (Bad Cholesterol).
Use: Limit use.
Pros: Rich in Monounsaturated Fatty Acids, Linked to lower risk of heart disease and stroke.
Cons: Has a medium smoking point of 375-405 F; too low for some kinds of smoking.
Use: Use it in dressings, sautes, baked goods. Don't turn up the heat as the oil will break down.
Pros: High in ALA (which protects against Heart Disease)
Cons: Low Smoke Point (Can’t cook with it), Spoils Quickly.
Use: Limit use- not really practical.
The FDA’s own total diet study found that bacon had 48 different pesticide residues, bologna and other luncheon meats had 102 different industrial pollutants and pesticides, hot dogs had 123, and ground beef had 82 industrial chemicals and pesticide residues.-Skinny Bitch.
Carcinogens: As with the cake bottoms and pizza edges, overcooked, blackened meats and fish are extremely carcinogenic. The blackened parts contain polycyclic aromatic hydrocarbons with a high tar content. Eating just a little one-inch piece of burnt crust is the same as smoking no fewer than 10 packs of cigarettes in terms of the amount of tar absorbed.-Wash Your Hands! By Saldmann.
I have a great diet. You’re allowed to eat anything you want, but you must eat it with naked fat people.-Ed Bluestone.
The ratio of most fat-loss case studies: 60% diet, 10% drugs, 30% exercise.-The 4-Hour Body by Tim Ferris.
Every popular diet in four lines.-The 4-Hour Body by Tim Ferris.
Eat more greens.
Eat less saturated fat.
Exercise more and burn more calories.
Eat more omega-3 fatty acids.
Metabolic Adaptation: When we lose weight, our bodies slow our metabolism in an effort to regain the weight.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Weight cycling (or “yo-yo dieting”): dieters gain pounds and lose them, and gain and lose, and so on. Fewer than 5 percent of people who are trying to lose weight can stick to a diet and maintain the weight loss for five years. Weight cycling is so unhealthy, and also so common, that we feel strongly that everyone should understand it.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Vitamins: An Organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet.
Classified by their Biological and Chemical Activity.
A: Retinol (DV: 8mg)
Effect: Benefits Growth, Eyesight, & Controls Appetite
Source: Liver, Dairy, Carrots, Egg, Yolk, Green Vegetables.
Deficiency: Night Blindness, Rashes, Fatigue, Hair Loss, Red Spots on Cheeks, Arms, and Thighs, Bleeding Gums
B1: Thiamine (DV: 1.5mg)
Effect: Essential for the Nervous System, Digestion, and Heart
Source: Liver, Read Meat, Egg Yolk, Nuts, Cereal.
Deficiency: Confusion, Loss of Appetite, Difficulty Balancing, Exhaustion, Insomnia, Issues with Heart and Digestion.
B2: Riboflavin (DV: 1.7mg)
Effect: Benefits Eyesight, Skin & Hair, Digestion
Source: Liver, Dairy, Green Leafy Vegetables, Fish.
Deficiency: Itchy Nose, Mouth, and Throat, Irritated Eyes, Rashes, Oily Skin, Inflammation.
B6: Pyridoxine (DV: 2mg)
Effect: Absorbs Protein and Carbs, Protects Skin
Source: Fish, Bananas, Poultry, Whole Grains, Pork.
Deficiency: Skin Inflammation, Insomnia, Anemia, Hair Loss, Cramps
B12: Cobalamin (DV: 1mcg)
Effect: Benefits Nerve Development and Blood Production
Source: Shellfish, Dairy, Eggs, Liver.
Deficiency: Anemia, Fatigue, Memory Loss, Depression, Loss of Appetite, Anxiety, Hormonal Imbalance, Cavity Inflammation
C: Ascorbic Acid (DV: 60mg)
Effect: Heals Wounds, Reduces Cholesterol, Helps the Immune System, Benefits Cell Life.
Source: Greens, Peppers, Tomatoes, Citrus Fruits.
Deficiency: Bleeding Gums & Nose, Fatigue, Indigestion, Bruising, Aching/Inflamed Joints.
D: (DV: 500IU)
Effect: Essential for Bones and Teeth.
Source: Fish, Flax Seeds, Sweet Potatoes, Dairy, Almonds, Sunlight.
Deficiency: Weakened Bones, Tooth Decay, Kidney Stones, Hair Loss, Red Spots/Acne, Unable to absorb Ca
E: Tocopherol (DV: 10mg)
Effect: Eliminates Toxins, Keeps you looking younger, inhibits cancer cell growth, fights fatigue, prevents blood clots, lowers blood pressure, decreases the risk of Alzheimer's, accelerates the healing of burns.
Source: Eggs, Nuts, Leafy Vegetables, Whole Grain Cereals, Whole Wheat.
Deficiency: Muscle Weakness, Fertility Issues, Poor Reflexes, Balance Problems
Ca: (DV: 100mg)
Effect: Strengthens bones, provides for healthy teeth, reduces risk of colon cancer, decreases chances of bone loss, aids the nervous system, and alleviates insomnia.
Source: Almonds, brazil nuts, seeds, nuts, soybeans, kale, collard greens, broccoli, kelp, Fish, and molasses.
Deficiency: Bone Loss (Osteoporosis)
Effect: Helps insulin move glucose from blood into the cells.
Source: Meat, Whole Grains, Vegetable Oils.
Deficiency: Abnormal Glucose Metabolism.
Effect: Promotes healthy skin, protects against parasites and food poisoning, helps ward off anemia, and fights against birth defects.
Source: Leafy green veggies, carrots, artichokes, fruit, cantaloupe, avocados, apricots, beans, lentils, soybeans, garbanzos, barley, and whole wheat.
Effect: Aids growth, promotes resistance to disease, prevents fatigue, and anemia, and enhances good skin tone.
Source: Nuts, pumpkin seeds, beans, lentils, whole grains, oatmeal, asparagus, molasses, broccoli, spinach, bok choy, peas, swiss chard, green beans, and sea veggies.
Effect: Helps make bones and teeth stronger, helps teeth resist decay.
Source: Fluoridated Water, Seafood, Tea.
Deficiency: Susceptibility to tooth decay.
Effect: A component of thyroid hormone- helps regulate growth, development, metabolism.
Source: Iodized Salt, Seafood.
Deficiency: Goiter, Cretinism
K: (DV: 4700mg)
Effect: Aids in reducing blood pressure, increases clear thinking by helping send oxygen to the brain, and helps the body dispose of waste. Maintains normal fluid and electrolyte balance, assists nerve impulse transmission and muscle contraction.
Source: Bananas, citrus fruits, cantaloupe, tomatoes, watercress, green leafy vegetables, sunflower seeds, avocados, lentils, potatoes, and whole grains.
Deficiency: Muscular Weakness, Vomiting Reflex
Mg: (DV: 500mg)
Effect: Known as the anti-stress mineral: fights depression, boosts energy, helps burn fat, prevents heart attacks, maintains good cholesterol levels, aids ingestion, combats PMS symptoms, helps prevent premature labor, supports mineralization/health of bones and teeth.
Source: Nuts, seeds, sunflower seeds, green vegetables, kelp, molasses.
Deficiency: Weakness, Muscle Twitches, Confusion, Convulsions, Bizarre Muscle Movements
Effect: Maintains normal fluid and electrolyte balance, assists nerve impulse transmission and muscle contraction.
Source: Table Salt, Soy Sauce, Processed Foods.
Deficiency: Muscle Cramp, Mental Apathy, Loss of Appetite
Effect: Fight heart disease, lower bad cholesterol levels, lessen the likelihood of blood clots, reduce the risk of breast cancer, help with rheumatoid arthritis, and keep skin, hair, and nails healthy.
Contribute to a healthy retina and brain
Probably help to counteract arthritis and disorders of the brain
Reduce the chance of developing certain cancers
Have beneficial effects on blood vessels
Reduce blood viscosity
Keep blood vessels dilated
Inhibit the clumping together of blood cells in vessels that cause heart attacks and DVT
Reduce risk of stroke/heart attack
Source: Flaxseed, walnuts, pumpkin seeds, hemp seed oil, and other seeds and their unrefined oils.
Our bodies make all the essential fatty acids we need except for two: linoleic and linolenic acids, also known as omega-3 and omega-6. These good fats are found in olive oil, sesame oil, canola oil, flaxseed oil, hempseed oil, evening primrose oil, raw nuts and seeds, and avocados.- Skinny Bitch.
A general consensus seem to be a daily dosage of at least 1,000 milligrams of a mixture of EPA and DHA.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Fish have omega-3s because they eat algae. We can eat algae, too, sustainably farmed algae that contains DHA.-Telomere Effect by Dr. Blackburn and Dr. Epel.
Effect: Combat PMS, ward off acne, eczema, and psoriasis, and help with endometriosis and rheumatoid arthritis.
Source: Flaxseed oil, evening primrose oil, borage oil, and black currant seed oil are all good sources
Effect: Supports Bones and Teeth Health, DNA.
Source: Meat, Fish, Poultry, Eggs.
Deficiency: Weakness, Bone Pain
Effect: Increases brain function, maintains the body’s acid/alkaline balance, aids in collagen formation, and helps form insulin (needed for many vital enzymes), helps many enzymes function, DNA repair, taste perception, immune function, wound healing, spermagenosis.
Source: Wheat germ, whole grains, pumpkin seeds, sesame seeds, soybeans, proteins, greens.
Deficiency: Dermatitis, Loss of Taste, Poor Healing, Sex Retardation
GI Tract & Bacteria
Good Bacteria: Bacteroidetes (good)
So far, two primary strains of bacteria have been found to influence fat absorption, almost regardless of diet: Bacteroidetes and Firmicutes. Lean people have more Bacteroidetes and fewer Firmicutes; obese people have more Firmicutes and fewer Bacteroidetes. As obese people lose weight, the ratio of bacteria in their gut swings confidently over to more Bacteroidetes.-The 4-Hour Body by Tim Ferris.
Fermented foods contain high levels of healthy bacteria and should be viewed as a mandatory piece of your diet.-The 4-Hour Body by Tim Ferris.
Cinnamon prior to/during meals increases insulin sensitivity before a high fat meal.-The 4-Hour Body by Tim Ferris.
CINNAMON, EVEN IN SMALL DOSES, HAS A SUBSTANTIAL EFFECT ON GLUCOSE LEVELS.-The 4-Hour Body by Tim Ferris.
CQ: 2.4g, 3x/d, 30min prior to meals.
hCG: Triples Semen Volume 1x/wk
Hyperzine-A: 30min before bed.
Aged Garlic Extract (AGE)
The phytoecdysteroids (20HE specifically) in spinach increase human muscle tissue growth rates 20% when applied in a culture; it also increases glucose metabolism.-The 4-Hour Body by Tim Ferris.
The Sinclair group's NAD paper drew attention partly because it showed a novel way that NAD and sirtuins work together. The researchers discovered that cells' nuclei send signals to mitochondria that are needed to maintain their normal operation. SIRT1 helps insure the signals get through. When NAD levels drop, as they do with aging, SIRT1 activity falls off, which in turn makes the crucial signals fade, leading to mitochondrial dysfunction and all the ill effects that go with it.
NAD boosters might work synergistically with supplements like resveratrol to help reinvigorate mitochondria and ward off diseases of aging.
Pterostilbene is a kind of extra-potent version of resveratrol.