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It’s time to forget the old and rigid concepts of dieting. While members of the Paleo, or Vegan diet try to convince you that it’s their way, and ONLY their way, I committed myself to showing you there’s a BETTER way. By combining all of the principles that these diet structures cling to (I like to tell people we are Vegans that eat a moderate amount of meat, occasional dairy (butter), some nuts and seeds, little to no fruits, and a TON of good oils), I have created a very comprehensive nutritional road map that will guide you for the rest your life.
I have been an athlete since I was a child. Rather than think about girls, cars, or drugs when I was younger, my main mission was enhancing performance in the sports I loved to play, and at the same time making sure I never, ever got fat. That’s why I when I woke up one day at the young age of 28 and didn’t like the way I looked, felt or performed, I knew something was seriously wrong.
I was constantly bloated (I had a spare tire around my waist), constantly tired (I would sneak naps at work during lunch and then take another nap when I got home. This, after getting 8 hours of sleep.), and constantly getting sick (4-5 colds a year). My performance in the gym was going downhill no matter how hard I trained and anyone I talked to said the same thing:
“THIS IS WHAT HAPPENS WHEN YOU START TO GET OLD CHRIS!!!”
There are two different ways of thinking about this. The first is to believe everyone, and accept the fact that as we age, we are supposed to gain weight and lose performance. The second is to fight like hell for your health! I chose the latter.
The final straw for me came at a very embarrassing moment in my life. I was working in a Physical Therapy clinic in 2005 and had a lovely sandwich stacked high with lettuce and tomato, with little to no meat. The low fat epitome of a healthy meal. The problem was about 4 hours later (the time it takes a solid food meal to empty from the stomach) I had a case of the nastiest gas I ever had in my life. While no one knew it as me, people were commenting on how nasty it smelled and to avoid detection I was forced to chime in.
This wasn’t the first time either.
It happened all the time and I was sick and tired of it.
That episode is what pushed me over the edge. A rampage of questions were stomping through my head.
- If I’m eating what the experts say is healthy, how come I don’t feel healthy?
- Why was my energy so low after eating if food is supposed to give you energy?
- Why was fat accumulating on my body even though I ran and lifted weights harder than the average person?
- Why couldn’t I think straight most of the day?
- Why would I sometimes be hungry again as little as one hour after eating?
- If I’m not eating any fat, why am I getting fat?
From that day I shifted all of my research from strength training (I was a strength coach for 6 years at that point) to nutrition and dieting. I literally turned myself into a walking food experiment.
I went on several different diets. I followed them all to the micronutrient. Some worked really well, others were as hard to follow as they were to implement. I went into all of the forums and saw others having the same problems I was having.
- They didn’t have time to weigh their food and count calories.
- Most people were still on the rollercoaster of taking weight off, then putting it on.
- People were complaining about hunger before bed time and not being able to sleep.
- People were complaining about low energy levels and headaches.
- People were discouraged by the lack of variety of foods they could choose from.
If you’re reading this right now than I’m sure you’ve been there so I don’t want to focus on what you already know.
Instead, I want to tell you what you can do about it because I have a great and new solution.
If you want to stop wondering what to eat and when, this book is going to be great for you.
If you want to look better, but more importantly FEEL better, please pay attention.
If you want to stop the anxiety every time you go see your doctor for a check up, then you’re really going to benefit from this.
Let me explain…
I can promise you right now, if you are looking for a new fad diet, this is not the resource for you.
If you want to strip off 30 pounds in ten days then this is not the book for you.
If you’re looking for a temporary solution for health and wellness, then this guide will over-deliver for your expectations.
The DEATH of Dieting is essentially an invitation to a healthy, sustainable way of eating towards your goals. Rather than tell you what you can’t eat, I discuss what you can and when for OPTIMAL results. There’s 3 guides – one for fat loss, one for bodyweight maintenance, and one for performance. It contains little known health strategies you can implement in your fridge ANDyour home.
I have to warn you though, there are parts of this book that are unconventional and controversial.
I’m 38 years young now and I have more energy, feel better and perform better than when I was 20 years old.
When people ask me what I do and what I eat they scoff at my response and say, “Well that surely can’t be healthy for you!” The fact of the matter is that it’s a SCIENTIFIC fact that it IS good for you. How can every health and fitness magazine have a new program every month that will shred your abs and help you “drop” the unwanted pounds? Where are all these shredded people?
The world is changing very fast these days and a lot of conventional methods we regarded as a sure thing are no longer working or too time consuming. There’s a shift occurring and the most successful people are achieving these results by unconventional means.
The first thing I hope you’ll take from my book are two important concepts which you absolutely must understand and buy into for any of this to work.
Important Concept #1:
You’re Going to Have to Change the Way You Think About Food
Find out how asking this one single question before you prepare a meal
can help you instantly lose weight and feel better. (Page 16)
Find out why if you’re using cooking oils you’re cooking your health!
And what are the best substitutes. (Page 22)
Learn why eating fat will not make you fat and what the proper ratios are
for OPTIMAL health. (Page 27)
Discover why salt is actually GOOD for you and which type you should buy
for improved health and performance. (Page 130)
See how I Debunk the MYTH that red meat is bad for you and give you an easy hack
that allows you to eat as much as you want safely. (Page 105)
Dive deep into the subject of why milk and most dairy products will destroy your health
and find out which dairy products are good for you. (Page 83)
Important Concept #2:
How To Utilize Unconventional Methods For Uncommon Results
Find out why I tell you to throw out your Microwave and discover
healthy new ways to cook your food! (Page 146)
Learn why napping or resting after you eat can prevent a heart attack. (Page 135)
Discover which simple type of food added to every meal will
decrease your need for ever using antibiotics again! (Page 92)
Find out why you can eat as much food as you want
anytime you want to stay full. (Page 134)
Discover why eating carbohydrates for breakfast tells your body to make new fat cells
and what you can do about it. (Page 99)
Why I say fruit is bad for you
and when to eat it so it is good. (Page 69)
It doesn’t matter where you are right now…..
Whether you are looking to lose 10, 20, or 100 pounds.
This book will help you restore your health at the pace you choose, Permanently !
Learning my approach to not only nutrition, but health and wellness will make a huge difference in your life.
Institute the methods in my book and you will start to feel more energy and mental clarity in 1-3 days, lose at least an inch on your waist within the first week, gain a profound new sense of health and well being within the first 3 months, and after a year you will fire your doctor!
Lets be real here for a minute. Nobody enjoys going to the doctor. With the waiting room wait times, the over priced tests and procedures, the malpractice suits, and the insurance deductibles NOBODY but the uber rich can actually afford to go to the doctor. I was told by a close friend of mine that 70% of insurance employees are hired to DENYclaims, and 30% of employees are hired to actually process and put claims through. That means every time you go to the doctor you are rolling the dice with your hard earned money.
I have not been to the doctor in over 10 years. We are all told that high blood pressure is genetic. My grandfather and father had it, and I had it too. When I was 25 years old my blood pressure was reading 141/98!!! I was eating heart healthy grains, fruit, chicken, barely any fat and exercising every day. I was eating what all magazines considered to be a healthy diet. At 28 I started to institute my new principles of nutrition and when I became a pilot at the age of 32 I had to go in for a health examine. The doctor read my blood pressure and was impressed with it being 109/62 (120/80 is normal)!
There was no magic bullet, no medication or super antioxidant. I simply fed my body what it truly needs to run on and everything shifted.
I now enjoy energy in abundance. I have zero health problems. When people guess my age they guess close to 10 years younger! And to top it all off I still eat delicious and savory food every single day!
I’m so confident that these methods are going to work for you that I’m going to give away one of my controversial secrets right now!
What I want you to do is go out and buy a bottle of Bragg’s Apple Cider Vinegar. Do not compromise the quality, buy ONLY Bragg’s!
Now, before you go to bed every night I want you to drink a half ounce of the apple cider vinegar. Bragg’s has a long list of health benefits, but the most important is its role in weight management.
You see, apple cider vinegar actually competes with sugar for your insulin receptors so by taking half of a shot (you can take a sip, a full shot, or whatever you can handle. It’s vinegar so YES it will smack you in the mouth!) before bed you will wake up feeling less hunger and therefore not needing to eat as much for breakfast.
Using this nutritional “hack” will already get you on the path to consuming less calories naturally, not to mention help balance out your gut bacteria because apple cider vinegar is a fermented product!
This is just one of the products I recommend to help build your health from the inside – out!
I know my work is good and I know it will help lots of people. The crazy thing is I didn’t even get to the best part yet!
Look, I’ve been a Strength Coach for over 18 years now. I’ve helped high school, collegiate and professional athletes feel better, look better and perform better through my nutritional programs. It’s nice working with gifted people, but when you have the gift of health, you give it to everyone and that’s why I have been developing this book for over a year now!
I’ll be the first to admit proper nutrition can be overwhelming. Nine out of every ten questions I get are concerning nutrition. That’s why I developed a very easy system to help make sense out of all the crap you are fed everyday through the news, magazines and especially the internet.
The way we do that is through what I call allowable food lists. For each of the 3 guides I have in my book, there is an allowable food list you can print out and put on your fridge, or condense and keep in your purse/wallet.
If you go to the grocery store you know EXACTLY what to buy.
If you go out to eat you know EXACTLY what to order.
You can eat as much as you want, there is no caloric ceiling. This is because all the food is natural and your body will either process it and use the energy, or excrete what it does not need. It’s that simple.
For each guide I have written out what a typical day looks like and I have charted out what a typical week looks like so there will be NO guess work on your part! If it is on the sheet you can eat it, if not, then you can’t. What’s clearer than that?
So what is this information worth to you? The lifetime cost of one heart attack is $150,000. The lifetime cost of cancer? 3-5 times that! All I’m asking for is less than the cost of a healthy meal, and the value is there.
When it comes to health, prevention is key. I will spend $500 in prevention to avoid $500,000 in correction later on down the line.
And here’s my guarantee. If you have instituted my methods for a full 30 days and you have not seen even the slightest change in how you think, look, or feel, email me for a full refund. I’m in this business to MAKE money, not to TAKE money.
Click below to start your transformation today!
Chapter 3: Protein
“Eat right. Stay fit. Live long. Die quick.”
Protein quality refers, in a general sense, to how well or poorly the body will use a given protein. More technically, protein quality refers to how well the essential amino acid (EAA) profile of a protein matches the requirements of the body; the digestibility of the protein and of the amino acids (AAs) also plays a role. The pathways for protein digestion are actually very wasteful, this is what makes some protein supplements better than others, as their digestibility and ability of the body to use them (we call this bioavailability) varies. As you will see, not all proteins are created equal.
Sources of protein:
Protein sources based on meat (beef, chicken, pork, fish, eggs) are your number one go to source of protein. Meat protein will contain about 7 grams of protein per ounce. So a 3 oz. piece of meat (about the size of a deck of cards) will generally have about 21-24 grams of dietary protein. The protein content of other foods depends on the food. One word of caution is red meat. Read meat contains a lot of iron in it. The human body is good at taking iron in, bad at getting iron out. Red meat consumption should be slightly limited because of this. The only exception is for women while they are menstruating. Since they are losing blood, and blood contains iron, it would be wise to consume red meat during that time to replenish it, especially if you are doing CrossFit or training at a very high state!
As I am writing this book I have been attacked with questions about the recent study that emerged showing that red meat causes cancer. I eat a lot of meat and tell everyone else to as well. When the World Health Organization publishes a paper (Red meat causes cancer) placing red meat in the same category as asbestos, I can understand your cause for concern. I tell everyone there are three sides to every coin. There’s true, there’s false, and there’s that cool ribbed side that no one seems to mention (unless you’re a nickel or penny). Reading research is not just about reading the abstract (what they proved or believe to be true), or reading the conclusion (what they disproved or believe to be false) it’s about deciphering that cool little ribbed side in between. That’s what we are going to do here.
The state of our food is in obvious disarray! With genetic modification, cows being fed grains, and a whole host of other things, eating can be down right scary sometimes. Let’s get down to the issues of this study though:
- Research was gathered on 800 epidemiological studies.
- Epidemiological means participants signed up for a study and then were given a questionnaire years later. This was not a controlled study!
- Researchers are saying processed red meat definitely causes cancer, and steak and hamburger “probably” cause cancer.
- It showed a relative risk of getting colorectal cancer to increase by 18%, which means a comparison between groups, where the absolute risk (the likelihood of it happening at all) was only at 1.8%.
- Researchers didn’t differentiate between the QUALITIES of the meat being consumed.
- 50 grams or more a day of “processed” red meat is considered to be the increased risk number.
- The hemoglobin in bacon or hot dogs leads to DNA damage through N-Nitroso compounds.
- Heterocyclic Amines are a damaging compound found in the charred or blackened bits of food that are a contributing factor to cancer. Let’s face it; sausages and bacon (processed meat) burn easier than a steak or hamburger.
- The iron in red meat is in a heme-form and is not as easily digestible as plant based iron in say kale or spinach that is more tightlybound and in a non-heme form. Iron from red meat may stay in the gut longer as a result and cause damage, thus the increase in colorectal cancer.
- Meat also contains an antigen called Antigens cause allergies, and this one actually causes people who are allergic to Neu5Gc to experience inflammation as a reaction toit (10). Inflammation is a carcinogen!
So how do we enjoy meat and NOT get cancer?
- Marinate your meat and use spices.
- Eat cruciferous (broccoli, cauliflower, etc.) vegetables or fruits(especially your green fruits!)with your meat to neutralize N-Nitroso compounds in processed red meat that create problems in the gut that can lead to cancer (9).
- Eat red meat with lots of fermented foods, probiotics, and lovely drinks like Kombucha.
- Don’t burn your meat or use high heat to cook every day.
- Don’t eat processed meat every day.
- Supplement with omega-3 fatty acids to stay balanced.
The bottom line is that anything in excess will kill you. Too much oxygen will make you pass out, and a lady died from drinking too much water during a contest to win a Nintendo Wii,her organs literally drowned. This study’s headline is very misleading to the general consumer, but provides that great shock and awe attention grabbing title. It’s misleading because the public only understands the headline, they take it for face value, when the truth in understanding is written on the side no one pays attention to.
If you remember form chapter 1, the typical American diet contains the poor ratio of bad to good fats at an astounding 20:1. This imbalanced ratio is what leads to excessive inflammation and all the cancer causing markers out there. Be conscious. Don’t eat bacon and sausage every day, that’s not what we advocate. When you do, eat raw vegetables or take digestive enzymes to aid in digestion and neutralize these alleged cancer-causing factors we just talked about and you’ll be fine.
When it comes to meats, the greatest thing we need to have at the forefront of our mind is that whatever the animal you are eating ate, will become assimilated in your body when the protein and fat is digested. This makes animal protein a sneaky little transport vessel for lectins. If the beef and chicken you are eating is being fed soy and grains to fatten them up, you are now eating soy and grains as well. The makes verbiage such as grass fed AND finished, or pasture raised chicken very important. Here is how everything breaks down and what you want to look for when purchasing meat:
Beef– Beef needs to be grass fed and grass finished. If it does not say grass finished on the package or 100% grass fed, then it was finished in the slaughterhouse with a grain diet to fatten the cow up. The grains and soy being fed to the cows are not fit for human consumption and are thus fed to the cow. The grains upset the cow’s stomachs because cows stomachs are not meant to digest grains and are thus fed antacids as well. But let’s not stop there when we can get more disgusting….. Grain fed beef has enough antibiotics in it to kill bacteria in a petri dish! Remember what we said in chapter 2 about how antibiotics kill healthy cells as well as infected cells? Well the food you are eating to repair and replicate your cells now contains antibiotics that can kill your cells. Just say no to grain fed beef!
Chicken– if you thought chicken was harmless then think again. For a while now chicken has become a large part of the American diet and is dubbed by many to be healthier because of its leanness. The problem is if you look at all of the verbiage on the packaging once again it says fed an “All vegetarian diet.” Chickens are insectivores and this all-vegetarian diet consisting of soy and grains goes against what the chicken naturally evolved on. Not only that, but chicken was found in a study to contain the most phthalates which is a synthetic compound that makes plastics softer. Researchers found that the more phthalates a pregnant woman consumed, the small her boys penis would be. A high concentration of phthalates in men also damages the DNA in his sperm. This stuff is not only making us feel sick or lethargic, it is also hitting us on an evolutionary level. Where we reproduce! Free-range chicken is a farce because the chickens can still be held in a crate. If the gate is open for 5 minutes a day, the producer can label their package “Free range.” The only type of chicken (or eggs) you want to consume is pastured, or pasture raised. These chickens feed off the land and run around to their hearts delight doing what chickens do. Since gaining this knowledge I have reduced my chicken consumption to about twice per month and have noticed a huge difference in the way I feel. I suggest you do the same!
Lamb– There is not too much research I can gather on the dangers of lamb meat. The primary thing we need to be aware of is that lambs also eat a grass only diet. All lamb meat you eat as a result needs to be 100% grass fed and grass finished.
Pork– Same as above, pork needs to be pasture raised. The pigs need to be eating an indigenous diet and free to roam. Pigs are omnivores, so once again if a package is telling you it was fed an all-vegetarian diet, you can buy it if you want, but I suggest you use it as a Frisbee rather than for food. If you’re into bacon, make sure it is uncured which means it is sans preservatives, which eliminates the nitrates and nitrites our cardiovascular system does not like. Pork belly is an amazing source of fat, especially in the morning.
Turkey– Due to it leanness once again, I really only consume turkey at thanksgiving. I find it to be dry and boring, but if it’s one of your favorites all you need to look for is the pasture-raised label. This ensures it isn’t fed complete trash.
Duck– one of my favorites that I feel in love with in Hawai’i was duck. When cooked properly, it is a most satiating meat! Duck fat contains a great mixture of omega-3 and omega-6 fatty acids and is amazing to cook with. Make sure to look for the pasture-raised label!
Fish and Shellfish– Avoid farm raised fish and shellfish at all costs. Not only are they fed soy, which you end up eating through eating them, but they swim around in much more polluted water. Fish filter pollutants with their gills, but shellfish on the other hand do not have that luxury so you end up eating a plethora of toxins with your food. This makes eating wild caught fish and shellfish a no brainer. With wild caught sea life, we need to be aware of mercury content. The Natural Resources Defense Council has compiled a list of fish with the least amount of mercury, to the highest, which you will want to check out in full. For now, here is a condensed version to get you started:
- Crawfish (try one from New Zealand!)
High Mercury (Avoid)
- Sea bass (Chilean (I know, devastating))
- Tuna (Ahi)
I now eat fish or shellfish close to 3-4 times per night, and thoroughly enjoy doing so especially living in South Florida where I have access to it being very fresh. As I mentioned in chapter 1, fish contain omega-3 fatty acids, which boost our health beyond belief. Become a fish lover and you will love how you feel!
Dairy products generally always contain some proteinalthough the amounts can vary. A typical 8 oz. serving of cheesewill contain about 12 grams of protein. We discussed the best types of cheeses to eat in the FATS section, please reference back if you need to. The fat content of dairy can vary significantly from zero in fat-free dairy (which you should never consume) to moderate levels in full-fat foods. I caution against anyone consuming fat-free cheese. I remember when I was youngerand it first hit the shelves. My friend and I (whom were on the fat-free kick because we though it was healthier) bought some and tried making grilled cheese sandwiches. The cheese would not melt. It was disgusting, but we ate it anyway. The fat in cheese is solid at room temperature or below; it should melt when the temperature goes higher than that. This is NORMAL! Cheese, especially American cheese, is highly processed and should be avoided because of this.
Beans and Nuts
For their caloric content, these guys tend to be lower in terms of protein, but are still a great source to have as a side dish. Beans generally contain a good bit of carbohydrate (along with a chunk of fiber), nuts contain a good bit of dietary fat as long as we are eating them raw and are following the guidelines we described in the fats section. The beans need to be cooked, and should be limited due to their lectin content – even after they are cooked. Stick to 1-4 handfuls of the nuts I recommended in the fat section per day. No cashews, or peanuts!
Veggies are a great source of protein if you are a vegan or vegetarian, but will not be the main source of protein for this guide. Yes, I know a 100 calories of broccoli has more protein in it than a 100 calories of red meat, but lets be honest on which one tastes better and is more satiating when cooked. When consuming vegetables (for protein or as a side dish) eat as many of the vegetables as you can raw. Raw vegetables contain enzymes like the ones we described in chapter 2and aid in digestion. The amount of enzymes our body has to make is inversely related to the length of our life. The more raw food we consume, the less enzymes our body has to make, and the longer our life span will be.
To paint a clearer picture, let’s take a quick time out and look a little closer at these little buddies. There are three types of Enzymeswe need to be educated on:
- Metabolic enzymes catalyze, or spark, the reactions within the cells. Metabolic enzymes run the body’s organs, tissues, and cells. Without them our bodies would not work. Among their chores are helping to turn phosphorus into bone, attaching iron to our red blood cells, healing wounds, thinking, and making our heart beat (7). Kind of important!
- Digestive enzymes break down foods, allowing their nutrients to be absorbed into the bloodstream and used in body functions. Digestive enzymes ensure that we get the greatest possible nutritional value from foods (7).
- Food enzymes are enzymes supplied to us through the foods we eat. Nature has placed them there to aid in our digestion of foods. This way, we do not use as many of the body’s “in-house” enzymes in the digestive process (7).
To show the effect enzymes can have on our health, scientists performed a study in which rats were fed enzyme free sugar. This resulted in a decrease in the size of the pituitary gland, which regulates growth, reproduction, and various other metabolic activities (5).
Constantly eating cooked food can not only decrease the size of your pituitary gland, but also create a situation in your gut called digestive leukocytosis. When this occurs, the immune system actually does not recognize the cooked food in the intestines and thinks it is foreign matter. White blood cells rush in ready to attack……… nothing. Have you ever gotten really tired after eating breakfast, lunch, or dinner? This is what is happening to you. Your body is making enzymes to digest the cooked food, which requires energy, and your immune system is in attack mode telling you to rest so it can get rid of your illness, although no illness exists. Consuming at least 10% of your food raw, before eating your cooked food stops leukocytosis dead in it’s tracks. Here are some of the best organic veggies to eat raw:
Cabbage – Helps with and prevents stomach ulcers.
Celery – Helps with high blood pressure, has natural amounts of sodium, and helps with joint and urinary tract inflammation. Never eat wilted celery as it contains a very bad toxin.
Garlic, Onions, Leeks – Naturally antibiotic, anti-fungal, and anti-tumor.
Mushrooms – Anti inflammatory, anti – carcinogenic.
It is my suggestion that soy protein be heavily avoided or cut out all together. The issue with soy is most soy today contains something called phytoestrogens, and these phytoestrogens are estrogenmimickers in the body. If you’re a male, and you’re consuming extra estrogen it’s going to give you more feminine characteristics.If you’re a woman consuming foods that increase estrogen levels, it’s going to increase your risk of breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders.
Another big deal is that 90 percent (yep, 90!) of soy today is also genetically modified. Genetically modified foods are linked to many health problems because they kill off good bacteria in your gut, known to have a probiotic like benefit, and also damage the working of your digestive system.It’s troubling to think that you have an entire line of food made up by science that flies off of the shelves in local supermarkets as long as you add a little sugar. To seal the deal, Google Monsanto if you’ve been living under a rock for the last 20 years, and see what the general media has to say about their structure as a company. To explain it here would take volumes and neither you nor I have that kind of time!
Typically the average person goes wrong in two different areas in regards to eating protein. The first is not eating a solid piece of protein at EVERY meal. Just because bok choy and pasta has protein in it does not mean that we are having a proper meal. The second is how much protein and what type. You should be mixing up your protein choices throughout the day in order to change the amino acid and lipid profile of the food you have at every meal. For instance, do not eat chicken with every meal, seven days a week.
Supplemental protein is a multi-billion dollar industry that for the large part has most of the population slurping down exotic sounding, delicious tasting shakes that can be ready in seconds, and gone even faster. The message we get from these companies is more, more, more. The product on the right says 52 grams of protein per serving, and the product on the left says 60 grams of protein so if I want more muscle, I’m going with the product on the left! Not so fast Arnold. Besides the fact that most of these protein drinks contain more fillers and toxins than protein, when it come to protein more is not always better. Why, you ask? Because of a little known term called nitrogen balance.
When you consume protein in the form of food or amino acid supplements, the body breaks it down and releases nitrogen. Nitrogen is then broken down further to release ammonia, urea, and uric acid, most of which is released in your urine. When the amount of protein we consume is less than what we used that day, we are in a negative balance or debt. This means we are in a catabolic or muscle wasting state. When the amount of protein we consume matches what we use, we are in balance.
However, when the amount of protein we consume is greater than the amount we use we are in a positive balance or what we term an anabolic (muscle building) state. This is good right? Well, maybe. If we keep this positive balance for too long, and if the nitrogen build up becomes too great, we run into trouble and may not even know it. People who exercise rigorously (walking is not exercise it is movement) don’t have too much to worry about, but if you’re not exercising and consuming 200g of protein a day, certain unfavorable metabolic responses start to take place.
First, everyone knows ammonia is a toxic compound and needs to be expunged by the body. When we get to around the 250g mark for protein consumption the kidney’s get backed up and slow the elimination of ammonia, which stresses them out. In the process, this can cause dehydration because the kidneys need more water to process the ammonia and will start to pull it from other sources in the body if we are not drinking enough. Finally, a gene that researchers have found is directly correlated with accelerated aging called mTOR (mammalian target of rapamycin) is turned on by excessive caloric and amino acid consumption. Consuming less protein can actually lengthen your life span!
How much do we eat then? The US Recommended Dietary Allowance (RDA) is 0.36 grams of protein per pound of body weight per day (8). This is the number we use for our rapid fat loss guide. If you add exercise to the mix, this will help reduce body fat pretty quickly in the process. So if you are a female weighing 130lbs, here is your calculation:
130lbs x .36 = 46.8.
- If you have 3 meals, then you’re looking at roughly 16 grams of protein per meal.
- For those of you looking to maintain your muscle mass we want to consume about .55 grams of protein per pound of bodyweight. Here are the calculations for a 175lb male:
175lbs x .55 = 96.25.
- If you were eating 3 meals, then you would be consuming 32 grams of protein per meal, or roughly one large chicken breast.
- Lastly, for all you out there trying to add muscle to your frame, we want to eat about .7 grams of protein per pound of bodyweight. Here is what it looks like for a 195lb male:
195lbs x .7 = 136.5 grams per day.
- Split into three meals he would be consuming 45.5 grams of protein per meal.
There you have it guys. I’ve been in the super-athlete world long enough. I’ve worked with pro football players, triathletes, and MMA fighters that consume up to 2 grams of protein per pound of bodyweight. It’s just too much, and when I advise them to consume less, they always end up feeling better! The protein supplement we recommend contains only 10g of protein per scoop because that’s all you need! For a really tough workout you can use 20g, no problem, but the companies selling you jugs of protein with 60g per scoop are absolutely insane! Don’t go for it and save your money, most of that powder is going right into the toilet anyway.
When people ask me what they should drink, my answer is always water! I don’t use pre-work out drinks and Gatorade and PowerAde contain too much sugar to be used during exercise! Water is an amazing substance. It is the only non-polluting, sustainable source of energy that suspends all of the problems caused by fossil fuels, explosives, and fires. We can run everything on the ground on hydro-electricity. We can make fuel by using some of this electricity to split water into hydrogen and oxygen. We can store water and irrigate dry places to make them green. Water is necessary for growing food, and allowing green plants to turn carbon dioxide back into oxygen. Water is therefore necessary for hunger, thirst, and breath. We should be amazed by water, instead we waste, and waste, and waste, and waste.
According to Dr. Mercola there are 6 different types of water available to us now. They are:
- Purified water: Water that is physically processed to remove impurities (e.g., distillation, deionization, reverse osmosis, carbon filtration, etc.)
- Distilled water: Water that is boiled and evaporated away from its dissolved minerals, and then the vapor is condensed.
- Bottled Water. This water is typically from a spring or has gone through reverse osmosis before it is bottled. However, some brands are simply bottled tap water that may or may not have gone through any additional filtering.
- Alkaline water: Water that has been separated into alkaline and acid fractions using electrolysis, which takes advantage of the naturally occurring electric charges found in the magnesium and calcium ions; in the drinking water industry.
- Deionized or demineralized water: Water in which the mineral ions (salts such as sodium, calcium, iron, copper, chloride and bromide) have been removed by exposing it to electrically charged resins that attract and bind to the salts.
- Hard and soft water: Hard water is any water containing an appreciable quantity of dissolved minerals; soft water is treated water in which the only cation (positively charged ion) is sodium (13).
Many people think water is boring and end up reaching for sugary additives, or zero calorie sweeteners. These are both trash! You’re putting more chemicals along with food dyes into the water. What I do to spruce up my water is either put lemon in it, or I’ll put a dash of Bragg’s apple cider vinegar in there and it actually makes it taste sweet. Experiment with the amount so it’s not overpowering and you will never go back to just regular ice water again!
But Chris, you’re not drinking water out of the tap are you? I sure am.
Most people believe that tap water is dangerous due to the chemicals that are put in our water supply by our local officials, and they are somewhat correct. The problem is that these same people think that bottled water is much safer, and here is where they are completely wrong.
In a documentary called Tapped we learn the shocking truth about bottled water and the carcinogens it contains, yes I said carcinogens as in cancer causing agents. Here is a quick recap of the information provided in the documentary:
- By 2030 we will lack enough safe drinking water for some parts of the world.
- Companies extract water for free and sell it to us at a ridiculous mark up.
- Bottles marked PETE or PET contains plastic made from crude oil. The chemicals leak into the water and then we drink it.
- Bottled water companies test their own water, and do NOT have to report their findings. Many independent tests have found a wide variety of poisonous chemicals in bottled water.
- Some bottled water like Dasani, is just filtered tap water.
- Bottled water accounts for 1.5 million tons of waste per year; some ends up in streams, and the ocean.
Basically, when it comes down to it, we are buying tap water at a 3000% mark up. I don’t know anyone that has the money to spend that much more on any product, anywhere. The other scary fact we learn in the film is that when heated, the chemicals in the water leach into the plastic. This correlates with a study published in Environmental Health Perspectives that even plastics that do not contain the toxin BPA are still releasing estrogen like hormones into our food and drink (14).
With this knowledge, I recommend that NOBODY drink bottled water. Voss, Perrier, and other manufacturers that use glass bottles are better options, but still there is no regulation on what is in the water! What do we drink when we are thirsty then?
I have been waiting over 10 years for this solution to arise. I’ve known that the Brita water filters, or those similar to Brita make the water taste better, but are very poor at removing anything harmful found in the water. Enter AquaTru Water Filter. AquaTru is your best bet for PURE drinking water and guess what? You use your own tap water. Not only that, but there is no installation required, the filters last for 2-3 years, and when you have to replace them, they are cheap and easy to install.
Ultimately it is your call though. You can think that all these claims the movie is making are not really as bad as they are saying. You can choose to think I am recommending a product to get a commission. Whatever the case, facts are facts. Water and only water should be going into your body and I feel the AquaTru is the best. I have been using one for two months now as I’m writing this and there is a noticable difference in the way the water tastes, and how I feel. My coffee even tastes better since I’ve been using the AquaTru water. Check out the AquaTru, you will not be disappointed!