Beruflich Dokumente
Kultur Dokumente
Critical Carbs
By Ori Hofmekler
With Marc Salzman
Dietary Carbohydrate’s Critical Role in Building Tissues, Igniting Energy and
Improving Survival Capabilities
Dietary carbs are currently regarded as the culprit for most modern human diseases including
diabetes, cardiovascular disease and neurodegenerative diseases. Indeed, numerous studies
demonstrate the association between over consumption of carbs and a high percentage of blood
sugar problems, obesity and cognitive impairments among modern humans from all age groups.
Consequently, carb-bashing today is at an all-time high. Many people develop carb phobia and
low or no carb diets are now the darling of the media. As it seems, the two most popular dietary
methods are currently carb or calorie restriction. Most, if not all diets are based on either one or
both methods.
Yet, in spite of the growing awareness of the hazards of over consumption of carbs and calories,
the rate of weight gain, obesity and blood sugar related diseases is still accelerating. To make
matters worse, people who follow extreme low calorie or low carb diets often face unpleasant
symptoms including mental and physical fatigue, chronic cravings for carbs (in particular
sweets), loss of libido and severe mood swings. Bodybuilders, who try to slim down via low
calorie low carb diets, often face similar adverse symptoms in addition to loss of muscle mass
and strength.
Obviously, something must be wrong with the assumption that chronic carb and calorie
restrictions are the practical solution for most of modern human’s disease. Even though the idea
of carb and calorie restriction may very well work theoretically, in practical terms (in vivo) it
fails.
The purpose of this article is to shed some light on the critical role of dietary carbs in human
metabolism as well as to challenge the notion that carbs aren’t essential for human survival.
Finally, conclusions are presented together with some practical methods as to how to take
advantage of dietary carbs for reaching a desired metabolic potential to build lean tissue
(including muscles), burn fat and increase energy production.
Maximum Oxygenation
Maximum oxygenation is a biological term that describes maximum energy production from
metabolic processes that require oxygen. Active individuals, including athletes and bodybuilders,
should note that maximum oxygenation is a principal key to maximum performance. The
upcoming paragraph may be somewhat technical. Nevertheless, understanding this topic could
mean the difference between average and superior capability to build muscles and ignite energy.
Living organisms derive most of their energy from oxidation-reduction (redox) reactions, which
involve the transfer of electrons to the respiratory chain complex (an aerobic energy-yielding
metabolic process that involves interaction between hydrogen protons and oxygen). Aerobic
energy production requires oxygen and yields most of the energy needed for survival. In fact, the
electron transfer system (oxidative phosphorylation) yields ten times more energy than the kreb’s
cycle itself.
Dr. Otto Warburg, one of the world’s foremost leading biochemists, won a Nobel Prize for his
basic work with respiratory enzymes and cellular energy production. He discovered and
characterized certain nucleotide compounds and proteins, which are necessary for the actions of
the respiratory chain, which, as noted, yields most of the energy needed to maintain an optimum
metabolic state.
Dr. Warburg suggested that energy released in the oxidation of foodstuff may be conserved and
transferred via a special mechanism for use in synthesis and growth. On the other hand,
anaerobic respiration (an energy yielding metabolic process that does not require oxygen) may
adversely catabolize and damage healthy tissues. Dr. Warburg and other researchers showed that
there is indeed a relationship between anaerobic respiration, tissue destruction and cancer. Dr.
Abram Hoffer and Dr. Morton Walker, in their book Smart Nutrition (Avery 1994), suggested
that anaerobic respiration is the most primitive energy producing method compared to aerobic
respiration which is a later development in the evolution of life from unicellular to multicellular
organisms. It is likely that multicellular organisms did not develop until cells became aerobic.
According to this theory, the switch back from aerobic to anaerobic respiration brings the cell
back to a primitive condition that may cause uncontrolled cell division and a resultant
catastrophic damage to the whole organism. As you’re about to see, aerobic respiration clearly
depends on dietary carb utilization and the production of substrates and enzymes that serve as
energy molecules. All energy molecules are, in fact, made from nucleotides. Most important, all
nucleotide material, including all energy molecules, are derived from glucose that is then
predominantly derived from dietary carbs.
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The Pentose Phosphate Pathway
The pentose phosphate pathway (PPP) is an anabolic process that is derived from glucose
metabolism and occurs mostly (but not exclusively) in the liver. It utilizes pentose (a five-carbon
sugar) from and glucose (a six-carbon sugar).
1. The pentose phosphate pathway’s primary functions are:
2. To generate the energy molecule NADPH for biosynthesis reaction in the cells
3. To provide ribose-5 phosphate for the synthesis of nucleotides and nucleic acid including
DNA and RNA
4. To metabolize dietary pentose from the digestion of nucleic acid
5. To biosynthesize steroid hormones and fatty acids (by utilizing in NADPH)
6. To regenerate the most powerful antioxidant glutathione enzyme and thereby protect cells
and mitochondrial DNA from oxidative stress and aging
7. To support the production of UDP glucuronic acid, that is essentially important for overall
detoxification. Hormonal transport production of proteoglycan and glycoproteins and the
synthesis of sphingolipids (lipids that are necessary for detox and neural protection)
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Glucuronic Acid Pathway (or Uronic Acid Pathway)
The glucuronic acid pathway, or as it is called, uronic acid pathway, is also derived from glucose
metabolism, mostly in the liver. Its active compound UDP glucuronic acid is a co-enzyme
responsible for binding with toxins to facilitate their elimination. In that respect, UDP
glucuronate conjugates with endotoxins such as bilrubine (a toxin metabolite of hemoglobin and
dietary meat) as well as sulphoric acid and thereby protects the body from endotoxicity and
exposure to carcinogens.
Meat Eaters and Coffee Drinkers
Meat eaters and coffee drinkers should be aware of the important role that
glucuronate plays in overall detox, in particular with regard to the digestion and
assimilation of animal protein and the neutralization of coffee acid toxin
compounds.
The Uronic Acid Pathway is a primal evolutionary metabolic process that initially synthesizes
Vitamin C (ascorbic acid) in mammals, except in primates including humans. Nevertheless, UDP
glucuronic acid’s primal actions include:
Detoxification
The transport of fat soluble hormones and substances to target tissues for subsequent release
The production of proteoglycans and glycoconjugated compounds such as glucosamine
glycan and glycoproteins, which perform critical immune and hormonal signaling functions
on the cell surface and in the extracellular matrix. Some proteoglycans serve as growth factor
receptors.
The uronic acid pathway also regulates the production of sphingolipids (lipids which are based
on a lipophilic amino alcohol backbone rather than glycerol). Sphingolipids play an important
role in transduction signals, protection against toxins, viruses and bacteria, activation of cell
receptors and neuroprotective actions. The glucuronic acid pathway functions depend on the
pentose phosphate pathway and therefore depends on overall glucose metabolism. Evidently,
both pathways’ optimal actions requires sufficient dietary carb utilization.
In summary, dietary carbs and glucose utilization go far beyond just sheer energy production.
Chronic carb or calorie over restrictions may help one lose fat in the short run. However, in the
long run, such dietary methods may diminish the essentially important pentose phosphate
pathway with its related UDP glucuronic acid functions and thereby adversely affect critical
metabolic processes including steroid hormone synthesis, nucleic acid and nucleotides
production, tissue repair, removal of toxins and overall generation of energy.
Bodybuilders and athletes should never overlook the important role of carb utilization in
muscular development and overall performance. Nonetheless, the question remains - how can
one practically consume carbs in order to maximize all the beneficial effects without causing
insulin resistance or fat gain?
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How To Take Advantage of Dietary Carbs for Building Lean Tissue,
Removing Toxins, Burning Fat and Igniting Maximum Energy
Avoid prolonged low calorie or crash diets to grant sufficient energy supply necessary for
optimum function of the pentose phosphate pathway and the related uronic acid pathway
Avoid chronic carb over restriction due to prolonged very low or no carb diets. Insufficient
carb utilization may adversely affect the pentose phosphate pathway and its related UDP
glucuronic acid functions.
Limit your carb consumption to one meal per day, preferably at night. That way you may be
able to keep high insulin sensitivity toward the end of the day and thereby afford optimum
carb utilization.
You can opt to cycle between days of low carbs and days of moderate to high carbs. This
method could be highly effective in protecting against insulin resistance and preventing fat
gain, while maximizing carb utilization for overall regeneration of tissue and ignition of
energy. For instance, you can incorporate a high carb day followed by two days of low carbs
(high fat), followed by a moderate carb day, followed by a low carb high protein day, and so
on.
Minimize simple carb consumption. Prioritize your dietary carb intake. Always choose
complex carbs with low a glycemic index and those that are naturally high in fiber. The best
choices for carb food are legumes, roots, squashes, barley, oats, wild rice and quinoa. Whole
complex carb food releases glucose at a slower rate than simple carb food and therefore may
afford better glucose utilization with a decreased risk of insulin and blood sugar fluctuation.
Do not eat carbs alone, in particular grains or roots. Always combine these carbs with protein
or fat to decrease their glycemic effect. Carbs alone may provoke an insulin spike and a
consequent low blood sugar with symptoms such as dizziness, fatigue, irritability, headaches
and a craving for sweets. Bodybuilders and athletes should carefully design their pre-workout
recovery meals to contain a high ratio of protein to carbs.
Eating low glycemic whole fruits such as apples, berries or kiwis on an empty stomach is ok.
Nonetheless, it is highly recommended to squeeze lime or lemon juice on the top. Acid slows
the rate of carb absorption. The fiber in whole fruits significantly reduces the sugar impact
and effectively enhances overall detox.
Take multivitamin and multimineral supplements as well as EFAs to facilitate optimum
assimilation of all essential nutrients. A lack of even one essential nutrient may lead to severe
metabolic impairment and compromise the ability of the body to utilize glucose and energy.
B vitamins, in particular, are precursors to co-enzymes, which are vitally important for
glucose and energy utilization. Antioxidants are necessary for protection against oxidative
free radicals and overall detox. Note that active individuals, including bodybuilders and
athletes, need to increase essential nutrients and antioxidant intake due to higher food
consumption and increased oxygenation with their respective waste and toxin metabolites.
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Final Notes
Dietary carbs should be regarded as a double edge sword. Nonetheless, in times of so much
confusion as to what to eat and how much, it’s important to present another way of looking at
food, including carbohydrate-rich foods.
Food should be regarded as a source of complete nourishment and as such, it should satisfy three
requirements:
1. Food should supply all essential and conditionally essential nutrients
2. Food should be clean of chemical toxins. It should smell and taste well and be fully
digestible.
3. Food should supply an optimal amount of energy substrates (including glucose) to satisfy the
body’s metabolic needs. Optimum means: the right amount needed - no less, no more!
Dietary carbs are a most viable source of conditionally essential glucose as well as fiber,
minerals, oils and phytonutrients. Carbs add unique taste, smell and aroma to food and are
considered the cleanest and most digestible fuel. One should never dismiss the importance of
smell, taste and overall satiety from food. Hunger and satiety mark the presence of most
powerful neuropeptides that aside from regulating feeding cycles, also regulate hormonal
secretion, sleep-awake cycles, aggression and relaxation, regeneration of tissues (growth),
overall energy expenditure and rate of fat burning.
From that aspect, both sensation of hunger and satisfaction from food are necessary for
maximum nourishment. Food works as a source of nutrients and also as a neurocatalyst for other
numerous critical metabolic functions that regulate the rate of growth, fat burning and energy
production. Chronically over restricting or eliminating dietary carbs from one’s diet may lead to
severe consequences including hormonal and neural impairments, stunted growth, sluggish
metabolism and advanced aging, notwithstanding chronic hunger, in particular craving for
sweets, mood swings, depression and fatigue.
Saying all that, carbs should always be treated as the fastest to assimilate and most aggressive
component of food. As noted, they should never be consumed too often during the day to avoid
insulin resistance and blood sugar fluctuation.
Finally, use your instincts and common sense. Through trial and error, you can find the right
amount of carbs that your body needs. Using old dietary methods such as carb depletion
followed by carb the loading will enable you to periodically consume a large amount of carbs
without gaining fat. Remember, what you see is what you get, and in a related matter, what looks
good, smells good and tastes good is generally good.
Regardless of what many low carb advocates say, our human body is well preprogrammed to
ingest and utilize carbs. Therefore, chronically over restricting or avoiding carbs may be
biologically perceived by the body as a suppression of a primal need. When you go against your
true nature, your body may come back with a vengeance to reclaim what was taken away from it,
and it will do so by inducing an excruciating hunger with a chronic cravings for sweets, that
often leads to compulsive binging on carbs and undesirable fat gain. Do not deny your body from
its primal need to eat carbs. Do not tempt to fool your body with carb substitutes and artificial
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sweeteners. Nothing can take the place of real dietary carbs and their critical function in your
body.
NOTE: People suffering from diabetes and blood sugar related problems should consult
their physician or health professional before adopting any dietary regimen.
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The Warrior Newsletter - Issue 12
By Ori Hofmekler
With Marc Salzman
Why the feeding cycle of undereating and overeating improves human survival
Breaking News - Feeding Cycles of Undereating and Overeating May Increase Lifespan
and Protect From Disease
Recent studies suggest that the health benefits of periodic fasting followed by a overeating range
from longer life span to less stress and increased insulin sensitivity.
The studies that were conducted by Dr. Mark Mattson and colleagues at the National Institute of
Aging found that mice that fasted every other day and overeat every other day, respectively, had
an extended life span. The new experiment found that mice also did better in factors involving
diabetes and nerve damage in the brain similar to Alzheimer's disease.
Analogous to the above studies, the Warrior Diet is based on feeding cycles of undereating and
overeating either on a daily basis, or as it recommends, occasional "macros cycles", wherein you
can undereat for a full day and then overeat the following day, somewhat like the feeding cycle
in the above experiment.
Considering the fact that the Warrior Diet has plenty of success stories and anecdotal evidence
as to its efficacy, we offered our help and data to the scientists in charge of the studies. In a
response to our offer, we received an e-mail by Dr. Mattson stating that there is a plan for
additional studies in rats and mice on a diet similar to the Warrior Diet. Dr. Mattson expressed
his interest to speak with Mr. Hofmekler, author of the Warrior Diet, concerning his insight into
this important issue.
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Discover revolutionary new information on how to eliminate stubborn fat-- visit
www.warriordiet.com/stubbornfat. For personal consultations with Ori Hofmekler Email:
ori@warriordiet.com or call: 1-866-WARDIET
Q: What is the role of overeating at night?
A: Eating one meal a day at night puts the body in a most beneficial biological cycle in which it
is destined to be. The big meals at night helped humans recuperate from the loss of nutrients
during the day. It replenishes energy reserves. Eating at night supports all critical hormonal
actions that are necessary for building tissue, healing and maintenance. Most importantly,
overeating at night can help increase the body's overall metabolic rate and therefore enhances its
ability to burn fat. On the top of all this, overeating at night helps you relax. Night is the time to
relax and get sleepy.
Q: However, we do know that many people binge late at night and as a result they gain
weight and get depressed. How can you explain that?
A: People gain weight because they binge compulsively in an uncontrolled manner. On the other
hand, overeating at night such as when following the Warrior Diet is conducted in a controlled
manner. Overeating at night should always complete a daily cycle which means it should always
follow a period of undereating. This way of eating is completely different from compulsive, late
night uncontrolled binging.
Controlled overeating can help one increase metabolism, relax, reach full satisfaction and lose
weight in the long run. On the other hand, the typical uncontrolled late night binging may
adversely cause fat gain followed by nervousness, guilt and a sense of failure.
Q: Why do so many people binge late at night?
A: Many people binge late at night because of an unconscious need to satisfy a deep primal
instinct to overeat at night. It is very possible that during many years of evolution, humans
developed a primal biological need to overeat at night in order to replenish energy reserves and
lost nutrients and also in order to relax and reach a sense of full satisfaction.
Overeating is likely a part of this survival mechanism that helped humans cope with daily stress,
lack of food and hardship. Modern over-restrictive diets leave many people feel nutritionally and
emotionally deprived. It is usually late at night when artificial boundaries are broken and this
primal urge to overeat erupts like a volcano forcing one to compulsively binge as a way of
compensating for the lack of satisfaction and nutrients.
Every time that you force your body to go against its destiny, it will find a way to come back
with a vengeance. Compulsive binging is a brutal and desperate way of the body to reinforce its
own rules.
Q: What then should people do to follow their biological destiny, reach full satisfaction and
lose weight?
A: Follow a daily cycle of undereating and overeating. Exercise three to four times per week.
Q: What is undereating?
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A: Minimize eating during the day to mostly raw fruits and veggies. Coffee, tea, soups and light
protein such as poached eggs or yogurt are ok too.
Q: What is overeating?
A: Eat as much as you want from all food groups. Start with veggies, protein and fat. If still
hungry, finish your meal with carbohydrates.
Q: How do you know when to stop eating?
A: Stop eating when you're fully satisfied or when you're much more thirsty than hungry. A
sense of thirst should guide you as to when to stop eating.
Q: What makes the Warrior Diet different from other diets?
A: What makes the WD unique is the fact that it is based upon human instincts. No other diet
gives you the unrestricted pleasure of eating as much as you want from all the food groups
(including carbs) and still lose weight. The Warrior Diet is based on profound biological
principles with serious research and anecdotal evidence and as such, it makes more sense than
any other diet.
Most importantly, the Warrior Diet isn't just a diet, it's a way of life. It can be modified according
to special personal needs and can accommodate individuals who suffer from different kinds of
metabolic problems including high cholesterol or blood sugar and all that while giving
individuals a full sense of freedom and satisfaction. Finally, most current diets fail in the long
run. The Warrior Diet isn't a fad diet. Both men and women could find it easy to follow. In fact,
many who try this diet testify as to its long lasting effectiveness especially as far as getting lean
and staying lean. I believe people can follow it for a lifetime -- hopefully a long one.
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The Warrior Newsletter - Issue 11
By Ori Hofmekler
With Marc Salzman
TOPIC: Protein Consumption - How much protein per day (grams) should
you eat on The Warrior Diet? (A Contradiction Dispelled)
On page 162 there is a possible contradiction in "Building Muscles Without Gaining Fat" in
paragraph 4 sentence 3: "Whenever you ingest 2 g of protein per pound of body weight, you
stimulate a natural anabolic process"…
Are you suggesting one consume 2 grams of protein per pound of body weight at one sitting if
you want to build muscle? For example, I weigh 170 pounds. So, that would mean that if I
wanted more muscle growth, I would need to consume 340 grams of protein in one meal during
the "overeating phase"? It has always been my understanding that one "needs" to consume
around 0.8 to 1.0 gram of protein per pound of body weight to build muscle. This in itself is hard
to do with 3 to 6 meals a day let alone 1 meal. If I were to follow this "general" basic protein
recommendation for those who desire muscle growth (0.8 to 1 gram of protein per pound of body
weight), I would need to eat between 136 - 170 grams of protein while on the Warrior Diet
during the "overeating phase." Even this is too much at one sitting and I have no intention of
attempting it.
Being that on the same page (page 162) in paragraph 3, sentence 3 you state; "Moreover, I
believe the body's ability to utilize protein can increase by twofold after undereating". Wouldn't
that then suggest that a bodybuilder on the Warrior Diet need consume half the amount of protein
than they normally consumed before trying the Warrior Diet to stimulate muscle growth? This
would then suggest that a 170 pound person like myself who is striving to build muscle while on
the Warrior Diet need only consume around 85 grams of protein (or 1/2 of the sum of 1 gram of
protein per pound of body weight times 170 pounds -- if following a "basic" protein requirement
for muscle growth)?
Muscle gain is a process that involves a complex of factors that include the actions of all
anabolic agents such as steroid hormones, growth hormone, IGF1, prostaglandins, and cellular
factor cyclic AMP and cyclic GMP. The amount of dietary protein required for the purpose of
muscle gain clearly depends on an individual's metabolic state.
In general, people who follow a typical routine of eating 6 meals per day may likely benefit from
ingesting more protein than those who follow a daily cycle of undereating and overeating (i.e.,
WD). While it is commonly believed that typical bodybuilders may need between 1.5 - 2g per
pound of bodyweight, on the WD, individuals may be able to help establish an anabolic state
with much less than that (likely about 50% less). Nevertheless, to practically maximize protein
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utilization, I would highly recommend cycling between days of high protein and days of
moderate to low protein. By doing so, one may be able to trigger the body's natural tendency to
increase protein utilization (when under a temporary low protein diet, the body's protein
utilization increases).
Use your common sense and by trial and error, you should be able to find the exact amount of
protein that will do the job. Note that the undereating phase activates a process that stimulates
the release of anabolic hormones via the actions of cellular factor cyclic AMP.
Having post-exercise recovery meals as well as overeating at night may help take advantage of
the initial undereating and exercise related growth stimulation to finally establish maximum
anabolic state.
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The Warrior Newsletter - Issue 10
By Ori Hofmekler
With Marc Salzman
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when one digests the big meal. However, we have come to learn that WD followers have all
kinds of bizarre schedules. So, “undereating” really “begins” when the big meal’s food has been
digested (not necessarily eliminated).
While people should not fast for longer than 18 hours, they should use their instinct to determine
when to eat the one daily meal, whether it’s 10 hours, 12 hours or 15 hours after undereating.
Use your common sense. Don’t do anything that doesn’t make sense.
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which you can lose fat and build muscle simultaneously without going through the typical
bodybuilding routines of gaining and dieting. Many bodybuilders, while dieting on very low carb
diets lose weight together with muscle mass and sex drive. Then, close to a competition, they
depend on drugs to maintain their energy. The Warrior Diet puts you in the best shape without
the typical side effects. You'll feel more energetic and focused.
Dear Ori, Your book has made a major difference in my life! My energy is better now than when
I was a teenager! At 44 years old that's really saying something! I read Mike Mahler's interview
with you. I was struck by your ability to gain 12 lbs in a year. Ori, that is my goal! I am a lean
188lb but have for many years desired to hit the 200 lb mark. How did you do it? I’m assuming
you did some minor tweaking of the Warrior Diet to reach this result.
There are ways to accelerate muscle growth. Principally you should cycle between 3 - 4 days of
extreme overeating and 2 - 3 days of moderate to extreme undereating (whole days). After a few
weeks of rotating between the above daily cycles, you'll probably notice significant muscle gain.
Nevertheless, it isn't an easy routine. Sometimes I had to force myself to eat. As absurd as it
sounds, the real gain usually happens a week or two after finishing a cycle. This is likely due to
the time the body needs to adapt to the extreme calorie and protein fluctuations. Exercise is
important. I found that cycling between controlled fatigue and low followed by high rep
resistance training is the best method for giving your body the stimuli to be tougher, stronger,
and leaner.
Finally, cycling between days of high protein and days of low protein consumption is another
most efficient dietary method to increase protein utilization and inhibit muscle breakdown,
thereby supporting muscle gain. Low protein days activate a biological mechanism that inhibits
muscle protein breakdown. The following high protein days would likely help take advantage of
the initial increase in protein utilization to accelerate muscle growth.
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Warrior Newsletter – Issue 9
By Ori Hofmekler
With Marc Salzman
“How can I keep gaining muscle mass while losing fat on The Warrior Diet?”
I am asked this question all the time now — by people who have reached a plateau, with no
further muscle gain and no other noticeable progress. Through e-mails and private consultations,
I realized that most of these people already suffer from severe dietary related problems such as
fatigue, lethargy, sluggishness, fat gain, loss of libido, insomnia, irregularity and a decrease in
muscle strength and endurance.
The purpose of this newsletter is to shed some light on the principles of muscle growth and
rejuvenation and the nature of body composition.
Let me start with the reasons why people reach a plateau, or to say it another way, why people
hit the wall.
People hit the wall when their body adaptation to physical stress through rejuvenation (growth
and repair) is impaired.
Growth, proliferation and protein synthesis is being regulated by many factors such as glands,
hormones, enzymes, hormonal receptors, cell membrane pH, mineral composition, osmotic
pressure, outer-cellular plasma nucleotides, cyclic AMP, cyclic GMP, mitochondrial energy
yield and sheer stress.
To put it simply – growth is more complicated than just shoving in protein and pumping iron.
The principle of inducing growth is based on strong stimulation that signals rejuvenation (tissue
repair) and proliferation (increase in tissue mass). The growth stimulation activates an anabolic
process through receptors in the cellular membrane. This stimulation requires carriers such as
hormones, steroids, growth factors and nucleotides can’t be fully potentiated without the
activation of cellular membrane receptors.
If the cell membrane receptors are insensitive (such as in the case of de-sensitized insulin,
adrenal or IGF1 receptors) then growth will be impaired. There is much more to it but for the
purpose of understanding the principles of growth, let me just say for now that cell membrane
receptor activation is critical.
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Growth activation depends on the body’s ability to re-sensitize or recuperate its receptors.
Recuperation and growth go hand in hand. The point that I’m trying to make here is that your
body needs time to recuperate in order to resume growth.
The process of recuperation includes daily detoxification, the redesigning of daily nutrition and
diet composition and most importantly the alleviation of stress on your liver to help regulate
protein synthesis and fat burning.
The Warrior Diet gives you just that.
Sometimes it’s good to take a step back in order to move two steps forward. Those who are
concerned about losing fat and some muscle mass do not realize that at that preliminary stage,
they have already improved their body composition (this means the improvement of the ratio of
muscle to fat). In order to get out of a plateau and resume growth, one has to go through a
preliminary stage of detox that often results in a temporary weight loss.
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7. Keep the good fat coming. EFA from flax and primrose oils and phospho-lipids from soy
lecithin are essential for cellular membranes and play a critical role in the regulation of
hormonal and cellular functions.
8. Rotate among full days of undereating and full days of overeating. Undereating will
potentiate the body to turn on the anabolic switch. Overeating will activate the final stimuli.
9. Protect your mitochondrial DNA with antioxidants (most importantly glutathione precursors,
SOD precursors and lipoic acid).
10. Protect your bottom line with multivitamin and mineral supplementation.
11. Avoid chronic sodium restriction. Sodium is necessary for growth.
12. Take it easy with creatine to avoid impairment of the body’s own ability to produce creatine.
These are a few basic tips that will hopefully help you break out of stagnation. Let me note here
that following the above recommendations will naturally accelerate metabolic efficiency that will
result in fat loss.
Note: Mitochondrial high-energy yield in the form of ATP is critical for growth and overall
rejuvenation. Thus, protecting your mitochondrial DNA will keep your energy level high
while slowing the aging process and keep you growing.
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The Warrior Newsletter - Issue 8
By Ori Hofmekler
With Marc Salzman
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to win and dominate. It is my opinion that mothers and fighters represent the full spectrum of
humankind actions and that all other human activities such as managing a business, creating art,
writing a book or having a date are all related directly or indirectly to these primal human
functions - fighting and nursing.
Fighting, conquering, dominating and competing were all driving forces that pushed humans to
improve upon themselves. Nursing, protecting, nourishing and loving were all primal forces that
enabled human civilizations to perpetuate and survive. As you can see, you can't have one
without the other. From a biological perspective, nursing and fighting go hand in hand. In other
words, it is our core survival that triggers the instincts to nurse or to fight.
Biologically, anything that triggers your survival instincts will force your body to adapt to more
efficient instinctual reactions in order to better survive. We're taught to believe that we humans
are different from each other and therefore we have different needs. It seems as if a pregnant
woman who is soft and loving has completely the opposite needs of a lean and mean lone fighter
who is rough with the skills to hurt and destroy.
In spite of my full respect for individualization and the uniqueness of humankind, I do strongly
believe that there is one thing that unites all of us humans including mothers and fighters, and
that one thing is our biological desire to survive. It is my belief that any diet or lifestyle that
triggers your survival instinct will force your body to instinctively redesign itself to be at its best
potential to survive. Whether you're a nursing mother or a martial artist, triggering your survival
instinct on a daily basis will unleash the power of your own inner wisdom that will guide you to
your best performance.Life isn't as complicated as some health authorities want you to believe.
Our bodies and minds were not meant to carry around charts of individualized diets, count
calories or measure macronutrients! We're all predestined to live on the face of this planet. In the
same way we are all subject to the law of gravity that pulls us downward toward the center of the
earth, we're also controlled by a personal gravitational power that pulls us toward the center of
our core existence.
Survival on earth is meaningless without recognizing these two primal gravitational forces that
dominate and design the way we look and act. Acknowledging these forces is the first step in
understanding the importance of a diet and lifestyle that unconditionally satisfies the needs of all
humans.
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our survival instinct that makes us be aware of what we really are. Without it, we have no ability
to judge between right and wrong.
The survival instinct is like a gravitational force that constantly pulls us toward the center of our
primal being. The point is that we're all compelled to be in a survival mode, whether virtually or
in reality, on a daily basis. Triggering the survival instinct is more than just a primal urge. It is
indeed a biological necessity.
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The Warrior Newsletter - Issue 7
By Ori Hofmekler
With Marc Salzman
How to best protect yourself from deadly environmental toxin-attacks and other
invasions of your private health freedom
The recent devastating terrorist attacks on American cities have created an increased awareness
of the dangers of environmental toxins. The threat of future attacks and a fear of the unknown,
cause much anxiety among a large number of Americans today, especially those who live in
crowded metropolitan cities.
Environmental issues, including global radiation and chemical pollution, aren't exactly a top
priority of the U.S. government, or, I'm sorry to say, for ordinary citizens of this country. With
all the environmental conferences held worldwide that spotlight environmental damage,
destruction and future dangers, nothing serious has been done to teach people how to best protect
themselves on a daily basis, other than to wear sunscreen and stay out of the sun. Furthermore,
there was and still is a significant lack of preparedness for terrorist-related environmental
disasters.
The purpose of this newsletter isn't political. Nevertheless, it's important to note that ignorance
leads to vulnerability. When a disaster of such magnitude as the collapse of the World Trade
Center happened, people should have been prepared, or at least informed of ways they could
defend themselves against the deadly cloud of chemical dust and fumes, which include cadmium
and aluminum, plastic derivatives, asbestos, radiated particles and ensuing dust.
Your crucial first defense against terrorist attacks
In my book The Warrior Diet, a chapter specifically deals with the first defenses against
environmental toxins and radiation. Let me briefly synopsize this here.
We live on a planet that for the last hundred or so years has been bombarded by man-made
industrial chemicals. On top of this the world is over-radiated and as a result we're constantly
exposed to slow radiation. In other words, industrial chemicals, environmental toxins and global
radiation expose us to a continual assault of free radicals, estrogenic chemicals and radioactive
material. Another important factor that should be mentioned here is the body's threshold to
handle oxidative stress.
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The body has its own innate lines of defense against metabolic stress. To make the matter simple
let me sketch our natural defense mechanism. There are four major organ systems that regulate
the body's defense against toxin-related stress: the liver, the lymphatic system, the digestive
system and the nervous system. The first three deal with the neutralization and removal of
chemical toxins. The last one, the nervous system, helps regulate the body's response to stress, to
things such as a sudden life danger that requires a quick and efficient reaction when under stress.
Our survival depends on how well these systems and organs are operating. Impairment of even
one of them can lead to catastrophic results in times of severe environmental crisis. For example,
those whose liver is already stressed by a daily assault of dietary toxins, endotoxins (waste) and
pollution, may become overwhelmed and then unable to handle additional stress, to something
like exposure to an explosion-related environmental cloud and the ensuing dust.
Unhealthy diets, nutritional deficiencies, and drug abuse all compromise and age the digestive
system. Having a lack of enzymes in one's system and chronic constipation, are just two more
factors that lead to mal-digestion of food and nutrient deficiencies (such as proteins and
minerals), and increased endotoxins and pathogenic organisms, all of which accelerate the
oxidative stress on the body. An impaired digestive system also weakens the liver.
Eating 4 to 6 meals a day does not afford the body enough time to recuperate and detoxify, and
as a result many people today suffer from premature aging, chronic diseases such as diabetes,
arthritis, high blood pressure and cancer. When your overall health is compromised, your chance
of surviving environmental dangers is diminished.
The conclusion is that your first line of defense against any crisis, especially to terrorist attack-
related environmental pollution is to keep a steady daily detoxification cycle. Protect your liver.
Give your lymphatic system a break. Support your digestive system. And, especially, feed your
brain with the right protein that will help you handle unexpected stress.
The fourteen-step Warrior defense plan to protect against and recover from the deadly effects of
Toxic Cocktail Syndrome
Below are brief dietary tips that can be used as a first defense against dietary toxins and overall
metabolic stress.
1. Take minerals. Saturating your body with minerals will protect your vital organs from
radioactive minerals. Minerals can chelate toxins out of your body. They are also involved in
all metabolic pathways that produce energy.
2. Have miso soup. Miso is a great natural mineralizer and alkalizer. Japanese researchers
believe that miso is a most potent anti-radiation food.
3. Sea vegetables such as kelp, arame and hijiki contain sodium alginate which is believed to be
the best chelator for pulling radioactive toxins from the body.
4. Eat sulfur-containing foods such as broccoli, cauliflower, brussel sprouts, kale and eggs (with
the yolk). Sulfur is a mineral that is critical for liver detoxification.
5. Take sulfur-containing free-form amino acids such as methionine and cystine. N-Acetyl
Cystine (NAC) helps reduce metabolic stress as an anti-oxidant and chelator of heavy metals.
NAC is also a potent protector against radiation.
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6. Take S-adenosyl-L-methionine (SAMe). SAMe is the active form of methionione. It is
involved in the production of brain neurotransmitters, such as dopamine and adrenaline that
are necessary to manage stress. SAMe is also a methyl donor and as such is helpful in liver
detoxification and metabolic efficiency.
7. Take glutamic acid to help detoxify and recycle ammonia to glutamine. In times of extreme
oxidative stress, ammonia is quite toxic to the brain and glutamic acid could help prevent
damage.
8. Take glutathione precursors. Reduced glutathione is a precursor to a most powerful
antioxidant enzyme that helps protect all bodily tissue from free radical assaults. Glutathione
precursors are: glutamic acid, glycine and cysteine. Glutathione helps protect your
mitochondrial DNA from damage. Mitochondrial DNA is vulnerable to toxins and protecting
it is critical for natural energy production and prevention of premature aging.
9. Follow a daily cycle of undereating and overeating. Undereating during the day while
ingesting raw fruits and vegetables will help your liver detoxify. This undereating related
daily detox will give enough time to your digestive system to recuperate and reload itself
with enzymes and nutrients that are necessary for healthy digestion.
10. Take multivitamins to guarantee a minimum vitamin supply. Of most importance are the B
vitamins and vitamin C that are most needed under stress.
11. Eat organic food if you can. Avoid petroleum-based pesticides and herbicides that put
unnecessary pressure on the liver.
12. Avoid fluids that have been stored in plastic. Stay away from any food that smells like plastic.
Plastic derivatives mimic estrogen and as such place severe pressure on the liver as well as
exposing you to the danger of estrogenic-related symptoms such as stubborn fat, feminization
of men, sterility and even cancer.
13. Avoid rancid food or over-processed food, including overly processed protein powders.
Rancid fats, denatured or imbalanced proteins and refined carbs can compromise your overall
metabolism. Your life, biologically, is defined by your metabolism.
14. Do not work out with an overly toxic body. If you're constipated, do not exercise. Doing so
will accelerate the already high metabolic stress on your liver and all other bodily tissues. For
the same reason, do not jog, run or exercise outdoors when air pollution is high.
More information on this topic can be found in The Warrior Diet - Chapter Ten - "The Warrior
Diet Idea" - Page 169.
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The Warrior Newsletter - Issue 6
By Ori Hofmekler
What You Absolutely Should and Shouldn’t Do To Boost Your Sex Drive and
Enhance Performance
1. Eat meat. Meat is high in the amino acid Arginine and the minerals Zinc and Iron that are
essential for sexual performance.
2. Make sure you eat complete protein such as eggs, cheese or meat. Missing even one of the
eight essential amino acids in your diet may cause deficiencies of enzymes, hormones,
neurotransmitters or catalysts that regulate healthy sexual performance. Amino acid
deficiencies can lead to impotence and infertility.
3. If you’re a vegetarian, make sure you combine legumes or beans with whole grains as a
source of complete protein. For example, black beans and rice or humus with pita bread are
complete protein foods.
4. Minimize your eating during the day to mostly raw fruits and vegetables. This ensures a daily
detoxification of your body’s harmful toxins. It will also protect your tissues and blood
vessels from the daily assault of free radicals. Protection from toxins and free radicals is
imperative for healthy blood circulation and sexual performance. Detoxification is the first
line of defense against aging. It will rejuvenate sexual desire and overall performance.
5. Take Arginine. Arginine, as noted, is vital for the production of Nitric Oxide, which regulates
vasodilation and erection. Arginine is also an important amino acid that plays an essential
role in sperm count and mobility. Taking supplemental L-Arginine is a good idea as long as
you balance it with Lysine in a safe ratio of 1:2 (1 Arginine to 2 Lysine)
6. Eat protein on an empty stomach during the day to ensure a healthy supply of amino acids to
your brain. Deficiencies of free form amino acids such as Tyrosine, or Methionine may
compromise your ability to deal with stress and may eventually lead to sexual dysfunction.
7. You can also take supplements of free form amino acids such as Tyrosine and Methionine on
an empty stomach (to insure assimilation). Take it together with B vitamins that are co-
factors in the production of brain neurotransmitters.
8. Bee pollen is food for sex. Bee pollen can help boost your sperm count. Bee pollen isn’t just
a fancy item in health food stores. Bee pollen is made from millions of particles of a semen-
like substance. Pollen’s natural primal role is to fertilize.
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9. Avoid diets that are very low in fat. Fat is the building block for your sex hormones. When
you try to lose weight, be smart. Keep fat on your plate. It makes your food tastier and your
life sexier.
10. Using essential fatty acids such as Flaxseed and Primrose should be your top priorities.
Essential oils are the precursors of Prostaglandins (hormones on the cellular level that
regulate performance and potency related functions).
11. Hydrogenated oils may put the brakes on your sex life. Stay away from rancid fats or
hydrogenated oils. They may interfere with healthy fat metabolism and may adversely affect
sexual performance. Stay away from food that smells stale or funky. Check the ingredients
on the back of the label.
12. Aphrodisiac food is for real. Any food that you believe is an aphrodisiac may be so. The
placebo affect is real. If you believe that chocolates or passion fruit, fertile eggs, figs, nuts or
wine are aphrodisiacs go for them. Follow your instincts.
13. Eat beans. They are high in proteins, minerals and polysaccharides that can fuel your sex
machine. Some beans contain the protein L. Dopa that is associated with boosting libido.
14. Take multi-vitamins & minerals daily. Vitamins and minerals are essential for the complex of
biological actions (enzymatic hormonal and neuro-action that regulates healthy sexual
performance).
15. Eat almonds. Almonds are believed to be a most aphrodisiac food. They’re naturally rich in
the minerals Zinc, Manganese and Copper. The above minerals are precursors for the
antioxidant enzyme SOD that is essential for sexual potency. Almonds are rich in good fats,
protein, and phytonutrients. This nut in its raw state has an alkalizing affect on the body.
Almonds were regarded in the past as a symbol of male genitals and overall fertility. The
high content of zinc makes this nut an extremely potent supplemental food for an active male.
16. Take extra Vitamin E to ensure maximum protection from free radicals and oxidized fat.
Vitamin E helps maintain the integrity of your blood vessels as well as your brain cells that
play an active role in sexual performance.
17. Stay away from excess sugar. Insulin insensitivity may cause blood sugar fluctuations that
adversely affect energy production. Insulin insensitivity may also compromise neuro and
circulatory actions that are BR>imperative for healthy performance.
18. Coffee can boost your libido. Coffee boosts dopamine. Dopamine is a major neurotransmitter
that is correlated with keeping the level of blood testosterone from dropping.
19. Hot chocolate is an aphrodisiac. It has both stimulating and sedative properties. Cocoa is a
powerful anti-oxidant for your brain cells. Chocolate and cocoa liquor was considered to be
most aphrodisiac by the Aztecs and later on by the Spanish conquistadors.
20. Eat fish and seafood. Fish is high in essential fatty acids especially omega 3 in it’s most
active forms - DHA and EPA. Essential fats are important for healthy prostoglandins balance
and thus are vitally important for sexual performance. Seafood is considered to be
aphrodisiac food because of its high content of zinc, protein and especially iodine.
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21. Your libido needs iodine. The mineral Iodine plays an indirect role in healthy sexual
performance. Iodine interacts with protein L-Tyrosine to produce Tyroxine, the thyroid
hormone that regulates body heat and cellular energy production. Iodine deficiency may slow
down the thyroid gland. Low thyroid is corrected with low testosterone and low libido.
22. Overtraining may lead to impotency. Do not overtrain. Overtraining can exhaust all bodily
systems. Too much physical or mental stress may lower your testosterone level.
Overstressing yourself may take away your appetite as well as your sexual desire.
23. Be romantic – don’t rush. Play it right. Let the fire build itself up. Make love – don’t just
have sex. You know.
24. Be hungry – hungry for life!!!
25. Follow a daily cycle of undereating and overeating. Every day represents a complete cycle of
events. Take advantage of the The Warrior Diet, it will ensure your best performance. Daily
detoxification through the undereating phase will help you stay young, lean and maintain
your vigor higher. Overeating at night will compensate you with the unrestricted pleasure of
complete nourishment. You’ll learn how to trust your instincts and control stress. You will in
time maximize your potential to be at your best. Following this daily cycle will naturally
force your body to redesign itself. That’s when you’ll learn your real self-image. You’ll have
more energy at your disposal. Your sex appeal will be boosted and so will your performance.
26. Stay away from crash low calorie diets. A sudden drop in your daily calorie intake may cause
a decline in sex hormones and a lagging libido.
27. Stay away from long-term no-carb diets. Carbs in the form of whole grains are powerhouses
of vital nutrients such as oils, vitamins & minerals, antioxidants, essential fiber and
polysaccharides that help maintain healthy performance. The germ of grains is considered by
many nutrition experts to be one of nature’s most potent foods. All life forces of a plant are
condensed in the germ. From that point of view, any life-bearing food is a potent fertility
enhancer. Carb nourishment is important for relieving stress and calming down. Carbs also
help maintain healthy Thyroid function. Optimum thyroid functions and managing stress are
necessary for healthy performance.
28. Wine is aphrodisiac. A glass of wine can calm you down and from that perspective wine is
good for sex. Wine is traditionally served to celebrate romantic moments.
29. Do not binge drink. For men, heavy alcohol drinking has a diminishing effect on testosterone
and sperm count. Alcohol may send a man to sleep instead of making love.
30. Alcohol may have the opposite effect on women. Due to its highly estrogenic stimulation and
the calming down feeling associated with drinking, many women feel sexually aroused after
a couple of shots of liquor.
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The Warrior Newsletter – Issue 5
By Ori Hofmekler
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14. Panax ginseng during the day works as a tonic and is believed to help boost mental activity.
Siberian ginseng should be taken at the end of the day. This particular ginseng is believed to
have a calming effect on the brain.
15. Eat carbohydrates at night. Complex carbs will relax your mind before going to sleep. Carbs
boost serotenine, a brain neurotransmitter protein that is responsible for the feeling of well
being and calming down.
16. Eat tryptophan-rich foods before bed time such as hot milk with honey or bananas.
Tryptophan is a building block protein for serotenin and the melatonin hormone, which
regulate healthy sleeping cycle. Melatonin is believed to protect the brain from aging-related
diseases. It works as an antioxidant and anticancerous agent.
17. Make sure to supply your body with multi-minerals. Minerals such as calcium and
magnesium play a vital roll in regulating optimum mental capacity, steady mood and
protection from tension headaches. Minerals protect your brain from toxic metals such as
lead or mercury.
18. Avoid rancid fats, hydrogenated fats and transfatty acids as found in margarine or
hydrogenated oils additives to different food products. Bad fats impair optimum brain
function and may causes brain damage.
19. Follow a progressive exercise routine. Exercise will help you with your blood circulation,
stress, and overall mind and body performance.
20. Get The Warrior Diet book at www.dragondoor.com. The Warrior Diet, which is based on
following a daily cycle of underrating and overeating, will help you reach your peak mental
performance during the day and full relaxation followed by a healthy sleeping pattern at night.
The Warrior Diet guides you to the best practical ways to nourish your brain and set you free
from over-restrictive and over-controlling diet rules.
21. Coffee can boost your dopamine. The ideal time to drink coffee is on an empty stomach with
a little or no sugar. Drinking coffee in moderation helps boost brain function and elevates
your mood.
22. Green tea is one of the best beverages to boost mental power and protect the brain from
toxins and free radicals.
23. Chocolate, YES! Some researchers believe that cocoa (chocolate) has a potent antioxidant,
protective effect on your brain.
24. Eat blueberries, they have the highest ORAC (antioxidant value), thus considered to be one
of the best brain foods.
25. Don't worry, be happy! Avoid anger. See your glass as half-full.
26. Be romantic. Love in your heart makes your mind blossom.
27. Make sure you sleep enough. Your brain is rejuvenating during those sleeping hours.
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The Warrior Newsletter – Issue 4
By Ori Hofmekler
Stubborn fat is a major problem for many people today. It doesn’t matter if they are trying to get
rid of it through various diets or different exercise routines—the fact is, this fat remains and
seems impossible to remove. That’s why it’s called stubborn fat. I’m not aware of any diet that
seriously addresses this problem.
Liposuction is the most popular method today of removing stubborn fat. Liposuction sucks out
fat tissues through surgery. This can be dangerous, or even fatal, and it often doesn’t solve the
problem because the fat may indeed return in the very places it inhabited before liposuction.
Such extreme measures just show how desperate people are. This is a multimillion-dollar
industry today.
There are natural, noninvasive ways to remove stubborn fat. To understand how to deal with this
problem, let me explain:
What stubborn fat is
Why we have it
How to prevent it
If you have it, how to get rid of it
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Anti-aromataze (chrysine plus citrus bioflavonoids, flaxseed lignans and stinging nettle)
Liver detoxifiers (inol 3 carbinol, milk thistle, dandelion root, and SAM)
Alpha antagonist (yohimbe bark)
The Warrior Diet can greatly help in preventing and eliminating stubborn fat.
As you’ve already seen, this diet gives you hours of daily detoxification. This, coupled with the
fat burning that happens during the daily Undereating Phase, should keep you lean and healthy.
If you are following the overeating rules of the Warrior Diet too, you know that all the nutritional
advice mentioned in this chapter is already part of your routine, and so you should be able to
block the stubborn-fat syndrome. And, if you have stubborn fat and want to burn it, hopefully
you now know what to do.
End Note
As an "End Note" for this subject, let me reiterate how essential exercise is to accelerate fat
burning and reduce stress. Of course, maintaining a healthy diet is of utmost importance in order
to achieve positive results. Exercise makes the results you’re hoping for happen that much faster.
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The Warrior Newsletter – Issue 3
40
During the day the Sympathetic Nervous System (SNS) dominates. This is the part of the
Autonomic Nervous System that regulates the fight or flight mechanism that enables you to react
under stress. The SNS keeps you alert, focused and agile. This is the time when your adrenals are
high and most of your energy should come from fat burning.
Eating full meals during the day (such as breakfast or lunch) antagonizes the SNS by over-
activating another part of the Autonomic Nervous System called the Parasympathetic Nervous
System (PSNS). The PSNS regulates digestion, elimination and other metabolic pathways that
slow you down. Daily meals block your brain barrier. The fewer nutrients that reach your brain,
the more sleepy and sluggish you feel. Energy crashes, headaches and low blood sugar are all
common symptoms of that from eating frequent meals during the day.
The common idea that you need food for fuel during the day is misleading to say the least. The
truth is that while undereating during the day, the body is forced to use stored fat as a source of
fuel for maximum metabolic efficiency. Eating during the day will stop this process and block
the body’s ability to detoxify. The removal of toxins and waste away from the body is imperative
for your health. Detoxification is the number one factor that determines how young you look.
41
hormonal and enzymatic activities which otherwise won’t be activated. In other words, your
body will be forced to redesign itself for a better metabolic efficiency.
Eating at night, as much as you want, from all food groups will give you a feeling of full
satisfaction with a great sense of freedom. Overeating at night and still losing weight sounds too
good to be true but in this case, it isn’t. Overeating, in fact, increases metabolism. Historically
night was the time to eat. Dining was a social event. Eating together was and still is a way of
tightening social bonds. Night is the time to relax from the stress of daily activities. Following
instinctual eating if nothing else will give you a great sense of being in control of the way you
feel and the way you look.
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The Warrior Newsletter - Issue 2
Most people enjoy the holidays, especially the family celebrations over big meals. However,
there is a common belief that the price of enjoying the traditionalholiday meals is weight gain.
What makes the situation worst is the fact that many people indeed suffer from uncontrolled
weight gain, feelings of heaviness, sluggish mood and guilt during that season.
Those who try to diet during the holidays often restrict themselves from eating as much as they
want, and as a result they feel deprived. Deprivation may lead to compulsive cravings for food
and alcohol. In many cases, people who diet through the holiday season meal will find
themselves bingeing late at night on leftovers.
Well, it doesn’t have to be that way. You can actually fully enjoy your evening meals without
gaining weight.
The WD celebration of holiday meals:
What most people consider huge meals during the holidays is actually an average meal for a
warrior.
Many of you who follow the warrior diet may indeed notice a weight loss during the holidays.
Those who already follow the daily cycle of undereating and overeating know that for a warrior,
holidays means celebration of food and wine with no guilt. As mentioned in the Warrior Diet
book, ancient people, especially nomads, used to eat one cooked meal a day at night. The
evening meal was a social daily event. Eating together with family and friends was traditionally
away of tightening the bond between family and tribal members. Ancient people were adapted to
cycles of undereating and overeating.
The big holiday evening meals are in fact feasts that mimic the way people use to eat in the past.
Unfortunately, most people today don’t follow a daily cycle of undereating and overeating.
That’s why so many of them gain weight during the holidays. In other words, the few small
meals a day do not fit the holidays.
WD tips for the holidays:
Those who follow the warrior diet will have no problem dealing with the holidays. Nevertheless
here are a few tips far those who like to lose weight. Make sure that you follow the undereating
fast correctly. Try to adjust yourself to vegetable juices such as carrots, beets, and parsley. Take
it easy with the fruit juices. Whole fruits such as berries or an apple are ok. Do your workout on
empty a day before the holiday or at noon if possible.
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Use controlled fatigue training to accelerate fat burning and to empty glycogen reserves. A night
before the holiday, keep the carbs as the last and smallest component of your meal. Another
option is to have a protein-almond meal. Keep the warrior rules of eating during the holiday
evening meal. Make a choice--sweet or starchy. If you wanna destroy a pumpkin cake go for it,
however minimize other carbs such as rice or potatoes. If you’re ready to skip the sweet treats
you can eat as much rice and potatoes as you want. Use Warrior Growth Serum during the under
eating phase. Besides being delicious it may help accelerate fat burning and stop cravings.
What ever you do not count calories, do not restrict yourself from foods, enjoy the wine and do
not ever feel guilty.
Enjoy your Holidays!
Ori
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The Warrior Newsletter - Issue 1
How to get off a weight loss plateau
Some guys, who try the Warrior Diet, may face a situation in which they lose weight in the
beginning and then suddenly they reach a plateau. For those who face this problem, here are a
few tips that may help you break a metabolic plateau.
Don’t go back to six meals a day:
Going back to a diet based on frequent meals won’t solve the problem. Quite the opposite, it may
put you back in the same place you were before starting the Warrior Diet, facing the same old
problems such as a feeling of deprivation, chronic cravings, weight gain, exhaustion and loss of
control.
Do not count calories; do not reduce your evening meal calories:This isn’t the warrior way.
Reducing the evening meal calories leads into a state in which the body slows down its own
metabolic rate. When that happens, fat burning declines and stagnation occurs. Cycle between
days of high protein, low carbs, and days of moderate protein—higher carbs:
Carbs should be always the last component of your meal. That cycle may help accelerate fat
burning without feelings of deprivation. The above cycle should benefit especially those who
suffer from insulin insensitivity as a result of many years of uncontrolled frequent feeding abuse.
Insulin insensitivity leads into serious metabolic problems that affect energy production as well
as the rate of fat burning. In my opinion, following the above cycle may help stabilize insulin for
a better metabolic efficiency. When you reach this state, you may be able to break a metabolic
plateau and eventually resume fat loss.
Keep practicing overeating (day in, day out):
Overeating, when done right, boosts your metabolism. When your metabolism is high, your body
is more efficient at converting fat storage into energy.You may be suffering from "stubborn fat
syndrome." Read the chapter on stubborn fat and how to deal with this problem.
Optimizing body weight:
Your body may reach a weight plateau simply because you are at your optimum natural
biological body weight. If this is the case, your body will try to maintain your optimum weight.
Supplementation:
Supplementing with Warrior Growth Serum, Enzymes, and Minerals may help you to reach peak
metabolic efficiency and accelerate fat burning.
Follow the Warrior Diet principles.
It takes time to adapt. Give yourself that time.
Try controlled fatigue training:
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This training routine, in my opinion, is the most powerful method to force your body to redesign
itself into a fat burning machine.
Read the book:
There is too much wrong information out there on the Warrior Diet. I highly recommend people
to read the book before establishing any opinion or judgement.
The six meals a day issue:
If the six meals per day work for you, then stay with it. It isn’t easy to change a routine, it’s
harder to break one. Nevertheless, the Warrior Diet and the wisdom behind it, I believe is carved
deep within you. People who choose to follow the Warrior Diet do so because they were not
happy with the three to six meals per day. As mentioned before, many people who follow a diet
based on frequent meals suffer from a feeling of chronic deprivation, weight gain, and loss of
control. All those symptoms are the result of a wrong diet cycle. The Warrior cycle of under
eating and overeating has significant advantages over the frequent feeding system.
The Warrior Diet advantages include:
Daily detoxification during the under eating phase.
Opening of the brain barriers with the potential to manipulate hormones and brain-
neurotransmitters.
Taking advantage of hunger for a higher energetic state
Over eating at night and staying lean. Unleash the anabolic process while enjoying the
freedom of eating to your heart’s content, with no guilt.
Learning how to trust your instincts.
To my mind, a diet should give you more than just food for muscle. Following a dietary cycle,
which you’re naturally built for, will pay you back generously. It will nourish your body and
mind while giving you pleasure and satisfaction with a great sense of being in control.
Impressive physique:
What is the meaning of impressive physique? Is it the size of the muscles or is it the body’s
proportion? If it is body proportion, then according to what standard?
The most frequent question is; how big should you be? The ideal body proportion was a critical
issue since the dawn of civilization. In my opinion, the ideal human body proportion is related
directly to the concept of human performance:
mental, physical and sexual. Humans are driven by two primal instincts, to survive and to
multiply.
Human performance reflects the functions required to fulfill these primal instinctual desires. The
meaning of raw living is to live by your instincts. Functional strength is derived from instinctual
power. From that aspect, size doesn’t really matter. What matters is the sum up of all factors that
control human performance and design human physique. What we call harmony or in this case,
body proportion should be evaluated according to primal human function. Bench pressing isn’t a
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primal human function, on the other hand running, jumping, and thinking are. Now, to the
question of, what is the ideal human body?
My answer is, deep inside you know the truth. We can judge people instantly and instinctually
feel how attractive they are. Nature has its own rules. In my opinion the ideal human body is the
one that can best survive and multiply.
The next question is, how big should you be? In my opinion you should be as big as your ability
to carry yourself. From a survival point of view, running away should be your first line of
defense. Unfortunately, in a moment of truth, the size of your pecs may slow you down.
Regardless of all the above there are other functions of looking big such as intimidation of other
males or the attraction of the other gender. The effectiveness of the above functions depends on
the kind of society that you’re surrounded with.
The bottom line is the obvious truth, only you know how big you should be. If size gives you this
macho security then, be as big as you can be. However if your goal is to build natural functional
strength, then size is only one out of many factors that affect performance. Conclusion, don’t try
to maximize size, instead try to optimize it.
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Article 1
48
Hofmekler goes into great detail on what foods are the best to eat, but it boils down to natural
foods, not processed: fruit, vegetables, nuts, whole grains, meat, and diary products like milk and
cottage cheese.
So, when Hofmekler says he eats whatever he wants, he isn't eating Twinkies and Doritos and
TV dinners. Because, being in good shape, that's not what his body wants. "If I sent you into the
jungle for a couple of days, you would know what you wanted," he says. "You wouldn't crave a
Twinkie, you'd want nuts or vegetables that would keep you surviving. In other words, when you
follow the right cycle of the Warrior Diet, you develop a healthy hunger, a real hunger, a hunger
for life, and the instinct will kick in, and you'll enjoy your protein or veggies like nothing else."
Likewise, he is skeptical about diets that emphasize low-fat, or a high-protein, low-carbohydrate
combination.
"People can't deprive themselves from carbs, it's the wrong thing to do," he says. "In the grain
itself, in the fiber, there are nutrients you can't get any other way. You need essential sugars and
essential organic acids, which appear in fibers and grains from other plants. Deprivation always
leads to problems."
Likewise, he is a big fan of dairy, which is often downplayed in low-carb diets.
"The lactose that everyone is afraid of now is one of the best sugars you can put in your body,"
he says. "Your brain needs galactose, and you need to get it one way or another. Most people
have a phobia of the milk, but the sugar in the milk has the lowest glycemic index ever, it's close
to meat, and it doesn't raise your insulin levels." Hofmekler also takes lots of supplements, but
warns readers to be very careful about where their vitamins and minerals are coming from, and
how they're made. And he is absolutely vehement in his injunctions against protein bars and
protein shakes.
"Go for real food," he suggests. "Real food is cheaper, more enjoyable and it works better." All
of this, he says, is not about just losing weight, but of uncovering the "super-you" underneath the
fat. "I believe that the body will redesign itself if you give it what it needs," he says.
As for weight lifting, he's all for it, and gives some exercises in the book. But, he says, the
warrior way of life isn't just to be strong, but to be tough. "We are living in a culture that adores
strength, people equate power and strength," he says. "But strength is just the amount of force
that an object needs to generate to move something. I'm defining 'tough' as the ability to handle
pressure through time. The longer you can handle pressure, the tougher you are. Being tough is
better than being strong."
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