Want to extend the fat-burning half-life of caeine?

Naringenin, a useful little molecule in grapefruit juice, does just the trick. Need to increase insulin sensitivity before bingeing once per week? Just add some cinnamon to your pastries on Saturday morning, and you can get the job done. Overfat? Try timed protein and pre-meal lemon juice. Undermuscled? Try ginger and sauerkraut. Cant sleep? Try upping your saturated fat or using cold exposure

Here is the ratio of most of the fat-loss case studies in this book: ______/_/___ (60% diet, 10% drugs, 30% exercise)

Eating at least one head of lettuce per day works well for losing fat and controlling insulin Levels

Want to look like a marathon runner, thin and sleek? Train like a marathoner. Want to look like a sprinter, ripped and muscular? Train like a sprinter Slow carb diet 1 Rule #1: Avoid white carbohydrates (or anything that can be white). Rule #2: Eat the same few meals over and over again. Rule #3: Dont drink calories. Rule #4: Dont eat fruit. Except tomato and avocado Rule #5: Take one day off per week and go nuts.

Proteins *Egg whites with 12 whole eggs for flavor (or, if organic, 25 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed) *Fish Pork Legumes *Lentils (also called dal or daal) *Black beans Pinto beans Red beans Soybeans Vegetables *Spinach *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) *Sauerkraut, kimchee (full explanation of these later in Damage Control) *Sauerkraut, kimchee (full explanation of these later in Damage Control) Asparagus Peas Broccoli Green beans

Macadamia oil is the new and improved olive oil. Since several high-level bodybuilding coaches introduced me to this new kid on the block, Ive been hooked.

The fat in macadamia oil is 80% monounsaturated, the highest percentage among cooking oils. PAGG. Policosanol: 2025 mg Alpha-lipoic acid: 100300 mg (I take 300 mg with each meal, but some people experience acid reflux symptoms with more than 100 mg) Green tea flavanols (decaffeinated with at least 325 mg EGCG): 325 mg Garlic extract: 200 mg Daily PAGG intake is timed before meals and bed, which produces a schedule like this: Prior to breakfast: AGG Prior to lunch: AGG Prior to dinner: AGG Prior to bed: PAGG AGG is simply PAGG minus policosanol. This dosing schedule is followed six days a week. Take one day o each week and one week off every two months. This week off is critical.

Ice Age RevisitedFour Places to Start

If we combine the research with data from self-trackers like Ray and his 50+ informal test subjects, there are four simple options you can experiment with for fat-loss: 1. Place an ice pack on the back of the neck or upper trapezius area for 2030 minutes, preferably in the evening, when insulin sensitivity is lowest. I place a towel on the couch while writing or watching a movie and simply lean back against the ice pack.

2. Consume, as Ray did, at least 500 milliliters of ice water on an empty stomach immediately upon waking. In at least two studies, this water consumption has been shown to increase resting metabolic rate 2430%, peaking at 4060 minutes postconsumption, though one study demonstrated a lower eect of 4.5%. Eat breakfast 2030 minutes later la the Slow-Carb Diet detailed in earlier chapters. 3. Take 510-minute cold showers before breakfast and/or before bed. Use hot water for 12 minutes over the entire body, then step out of water range and apply shampoo and soap to your hair and face. Turn the water to pure cold and rinse your head and face alone. Then turn around and back into the water, focusing the water on your lower neck and upper back. Maintain this position for 13 minutes as you acclimate and apply soap to all the necessary regions. Then turn around and rinse normally. Expect this to wake you up like a foghorn. 4. If youre impatient and can tolerate more, take 20-minute baths that induce shivering. See protocol A earlier in this chapter but omit the ECA. For extra thermogenic eect, consume 200 450 milligrams of cayenne (I use 40,000 BTU or thereabout) 30 minutes beforehand with 10 20 grams of protein (a chicken breast or protein shake will do). I do not suggest consuming cayenne or capsaicin on an empty stomach. Trust me, its a bad idea.

The easiest thing you can do to decrease glucose spikes is slow down. I had to methodically nish my plate in thirds and train myself to wait ve minutes between thirds, usually with the help of iced tea and slices of lemon. It also helps to drink more water to dilute digestion (Im fantastic at this), eat smaller portions (not so good at this), and chew more (Orca is terrible at this). All four strategies serve to decrease the amount of food that gets digested per minute, which will determine the size of your glucose arc.

Eat decent quantities of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones. Spend at least 30 minutes eating lunch and dinner. Breakfasts can be smaller and thus consumed more quickly. Experiment with cinnamon and lemon juice just prior to or during meals. Use the techniques in Damage Control for accidental and planned binges. Keep in mind that the techniques in that chapter will help you minimize damage for about 24 hours, not much more.

For men, your magic numbers are 0.80.9 for WHR and 0.6 for the waist-to-shoulder ratio (WSR). Broad shoulders can be built. Perhaps the simplest tool for ne-tuning WHR in both sexes? No surprise: the kettlebell swing.