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By John Kiefer
Top athletes don't often worry about things like cholesterol levels in their C-reactive protein count. Athletes live to transcend yesterday's limits. It doesn't matter the sport: There are no casual workouts for those yearning to be more than human. But high performance requires health at a greater level than the average Joe. Drive the machine to its limits each week and things tend to get stressed, they wear down, they burn out. High performance requires that every link in the chain from the microscopic to the macro is in peak condition, because if it's not, one bad link can break the whole chain. When powerlifters, bodybuilders, and Olympic hopefuls come to me burned out, sore, tired, complaining of stiff muscles and joints that won't loosen up, I don't give them some in-nocuous stretching guide and mobility drills, pat them on the back, and wish them on their merry way. I force them to get healthy from the inside out. If the cells of your body are sluggish, battered, and backed up, the body will be, too. Cells that won't grow form a body that won't grow.
Turn autophagy on and cells clean themselves out, running with greater efficiency in the process, which allows them to grow. We can turn beneficial autophagy on in two different ways. Fasting triggers one type of autophagy called macroautophagy. Don't jump on the intermittent fasting bandwagon just yet, because it doesn't take or even 12 hours to trigger it: All you need is a good night's sleep without introducing any food. Most of us do that already. Ketones trigger the second type of autophagy, designated as chaperoneemediated autophagy (CMA), and it takes a bit of time to kick in. This one's easy to control, though. All we need to do is go ketogenic by keeping carbs at 30 grams or less per day or for some part of each day, especially the morning. When we first wake, the body is already ketogenic and by skipping carbs for at least the first half of the day, we prolong ketogenesis and help flush the crap out of our cells making them more anabolic. As a bonus, recent research has shown that ketogenic diets not only accelerate fat loss, but ketones protect against muscle protein breakdown. Antioxidants: Cellular Bullet-Proofing You don't function well filled with in bullet holes and neither do your cells. By reacting with the surface, free radicals destroy membrane quality and wreak havoc within. But oxidative to stress is hormetic-a little bit during exercise triggers muscular growth; too much catalyzes deterioration. That's why cells need their own antioxidant machinery that allows a little bit of oxidative stress but can also protect against it from within. Cells come equipped with powerful antioxidant machinery fueled by an amino acid called glutathione. The best way to skyrocket cellular glutathione levels whey protein. Creatine also acts as an antioxidant in skeletal muscle tissue. Because of the number of athletes that come to me achy, hurting, especially after intense training cycles where they didn't focus closely enough on nutrition or after a contest when a lack of nutrients from eating nothing but asparagus and tilapia for weeks has left the body depleted and broken, I put together what I call the Detox Diet 2.0. It's ultimate recovery for the ultimate athlete, and it incorporates all of the components above to heal the athlete from the inside out and supercharge every cell for maximum growth. Food List Grass Fed Beef: high in CLA and vitamin B12. Bacon: is a good source of Stearic acid. DHA Fortified Eggs: high in Omega 3s, Leucine and assorted vitamins and minerals. Fish Oil: rich in Omega 3s. Coconut Oil: loaded with MCTs for fat burning and increased cellular incorporation of Omega 3s. Creatine: muscular antioxidant Whey protein: amplifies cells natural antioxidant machinery Instructions: 1. Every meal should consist of only the first three items in any combination plus cup of a fibrous ultralow carb veggie, such as chopped pepper. 2. Ingest 10 grams of fish oil per day. 3. Cook with butter or coconut oil. 4. Take 10 to 20 grams of creatine per day. 5. Take upwards of 100 grams of whey isolate post-training and no other nutrients at that time. 6. Once per week, have a Carb Nite (as outlined in The Carb Nite Solution, described at carbnite.com). 7. Avoid plant-derived fats (except coconut oil), even from nuts (macadamia nuts are OK on occasion). After even just a week of this diet, inflammation decreases, anabolism increases, and athletes feel good again. I normally keep athletes on this diet for two to three weeks, then I transition them to Carb Backing (carbbackloading.com), which not only is designed for rapid muscle gain while losing fat (or at least not gaining any), but also continues to supercharge cells for maximum anabolic health.