SAUNA CHEAT SHEET
7 Benefits of SAUNA
- Increases brain-derived
neurotrophic factor (BDNF)
- Improves insulin sensitivity
- Burns calories
- Improves heart rate variability
- Provides cardio
- Increases resilience of cells to
stressors (hormesis)
- Increases autophagy 6 Benefits of INFRARED Sauna
1. Heats deep into tissues
2. Creates structured water
3. Helps eliminate toxins (heavy
metals, PCBs, phthalates, flame
retardants, etc.)
4. Boosts nitric oxide (dilates blood
vessels)
5. Provides rest/relaxation
6. Supports immune function

PRE-HYDRATING with SALT and
WATER is the BEST performance
enhancer

PROTOCOL:
- Consume 2,300-4,300 mg of
sodium in 20-33.8 oz. of fluid,
respectively
- START 90 minutes PRIOR to
EXERCISE
- Consume SLOWLY over 30
minutes The GOAL of PRE-HYDRATING with
SALT and WATER is to:

BOOST BLOOD VOLUME by 7-10%
PRIOR to performance

This OFFSETS the blood volume
DROP during exercise

Benefits are 10-20X compared to
BEET ROOT JUICE or BETA-ALANINE

15 Cheat codes I know at 37 that I
wish I knew at 27: 1. Only consume foods & beverages
that YOU tolerate. I don’t care what
fitness guru told you that drinking
spinach smoothies is healthy. If it
hurts your body, do NOT consume it.

2. Get sunlight in the morning. This
sets your circadian rhythm and will
improve your sleep.

PRE-HYDRATING with SALT and
WATER is the BEST performance
enhancer

PROTOCOL:
- Consume 2,300-4,300 mg of
sodium in 20-33.8 oz. of fluid,
respectively
- START 90 minutes PRIOR to
EXERCISE
- Consume SLOWLY over 30
minutes The GOAL of PRE-HYDRATING with
SALT and WATER is to:

BOOST BLOOD VOLUME by 7-10%
PRIOR to performance

This OFFSETS the blood volume
DROP during exercise

Benefits are 10-20X compared to
BEET ROOT JUICE or BETA-ALANINE

Myo-inositol (INOSITOL) is a cyclic
carbohydrate that used to be
considered a B vitamin (vitamin B8).
 
The most concentrated sources
of inositol, such as LIVER, KIDNEY,
BRAIN & BLOOD CELLS are no longer consumed in the diet.
 
Here are 7 things you should know
about INOSITOL. INOSITOL allows HORMONES to
WORK…
 
Such as INSULIN and THYROID
HORMONES.
 
It’s essential for function of NERVES
and BONE cells.
 
It’s also needed for REPRODUCTION.
 
If you can’t get pregnant, it could be
an INOSITOL DEFICIENCY!

CREATINE is the most evidence
based supplement on earth.

It’s been studied for over 50 years
and is 100% effective.
 
Here are 8 things you should know
about CREATINE. 1. Creatine is a NATURAL compound

Its highest concentration is in red meat.
 
There’s ~ 2 grams of creatine for every
1 pound of red meat you eat.
 
Ideally, creatine should be taken
POST WORKOUT with carbs & protein.
 
2-5 grams per day does the trick.

Top 9 SUPPLEMENTS that IMPROVE ATHLETIC PERFORMANCE 1. SALT

DOSE: 1 & 1/4 teaspoon in 26 oz. of fluid
 
HOW TO TAKE: Start 90 minutes prior to competition & slowly consume over 30 minutes
 
BENEFITS:
- Increased ENDURANCE
- Lower HEART RATE
- Lower BODY TEMPERATURE
- Increased POWER OUTPUT

9 tips to LOSE WEIGHT and KEEP IT OFF 1. Eat ~ 1.25 g of protein per pound of LEAN body weight.

As long as you're undereating protein, you will be overeating carbohydrates.

This is the biggest issue for why people struggle with weight loss.

Eating < 100 g of protein is the main reason why you’re constantly hungry.

8 TIPS to LOSE FAT 1. Eat more PROTEIN
 
Aim for 1-1.25 g per pound of LEAN bodyweight.
 
Protein is the MOST satiating macronutrient.
 
And 30% of the ‘calories’ in protein is used in DIGESTION.
 
UNDEREATING protein is WHY YOU CAN’T LOSE WEIGHT.

20 tips to drop 10 pounds in the next 30 days:

1. Drink electrolyte water - hydrate first thing in the morning with salt, water & electrolytes
2. Have a high protein breakfast - this will reduce your hunger during the day.
3. Stop snacking. 4. Stay hydrated, drink ~ 1/2 your body weight in pounds in oz (200 lb person, drink 100 oz.) per day
5. Focus less on eating “the perfect diet”. Focus More on protein & portion control.
6. Stop eating at 80% full. This will help with bloating, energy and weight loss.

Salt is your hydration mineral

When we don’t get enough salt our vitality, energy and athletic performance suffers

Here are 9 things you should know about salt Salt is what allows the body to hold onto water.

Optimal hydration with salt and fluids should start 90 minutes prior to vigorous exercise.

This will allow blood volume expansion and significant performance gains.

Magnesium is your energy mineral

It is important for maintaining normal
electrolyte levels in the cell

Magnesium is now a missing mineral in
our diet

Here are 9 things you should know
about magnesium Things that increase magnesium need

- High Sugar/Refined Carb Diets
- Alcohol
- Exercise
- Diuretics/Coffee/Caffeine
- Gastrointestinal issues
- Disease States
- Pesticides/herbicides/heavy metals
- Lower magnesium content of food

COLLAGEN is the most abundant protein in the body.

Collagen is the GLUE that holds everything together.

It makes up our SKIN, BONE, TEETH, HAIR, NAILS, EYES, CONNECTIVE TISSUES, ORGANS, & CARTILAGE.

Here are 6 things you should know about COLLAGEN. 1. COLLAGEN is the MOST ABUNDANT PROTEIN in the BODY

Gram for gram it’s STRONGER than STEEL
 
Collagen makes up:
 
30% of your body’s PROTEIN
 
70% of the protein in SKIN
 
80% of the protein in BONE
 
It also makes up the lining of your ARTERIES, ORGANS & INTESTINES

HYDRATION CHEAT SHEET 

The human body is 60% WATER

A THIRD of that is SALT WATER

We cry, sweat & bleed SALT WATER

We’re essentially WALKING OCEANS

Stop drinking PLAIN water to “hydrate” PLAIN WATER is NOT the best way to HYDRATE

Our body needs ELECTROLYTES for OPTIMAL hydration

HYDRATION electrolytes include:

- Sodium
- Chloride
- Potassium
- Magnesium

Sodium = EXTRACELLULAR hydration

Potassium/Magnesium = INTRACELLULAR hydration

Vitamin B1 (THIAMINE) is the vitamin
we need to BURN CARBS
 
A lack of thiamine leads to ELEVATED
BLOOD GLUCOSE
 
Thiamine deficiency also IMPAIRS
ATHLETIC PERFORMANCE
 
Thiamine levels in food have GONE
DOWN over recent years
 
Here are 9 things you should know
about Vitamin B1 Without THIAMINE we cannot turn
FOOD into ENERGY

Thiamine is important for GLUCOSE,
fatty acid and amino acid METABOLISM

Thiamine is needed to form
ACETYLCHOLINE, important for
MEMORY and COGNITION

Thiamine DEFICIENCY leads to
OXIDATIVE stress and BRAIN
INFLAMMATION

A deficiency in any vitamin/mineral
can lead to numerous health issues.

THIAMINE deficiency - reflux,
constipation, Type 2 diabetes,
POTS & heart failure

MAGNESIUM deficiency - muscle
spasms, headaches, photosensitivity,
high blood pressure

1/4 VITAMIN C deficiency - depression,
heart disease, tendon/ligament injuries,
easy bruising

VITAMIN D deficiency - osteoporosis,
heart disease & infections

VITAMIN B2 deficiency - anemia, heart
disease, cataracts, fatigue, hypertension

From both an evolutionary and nutrient perspective OMNIVORE beats CARNIVORE and VEGAN.

We can argue all day long about what is the best diet. However, it’s clear to me that consuming BOTH animal foods AND plants will lead to optimal intakes of MORE nutrients than either alone. For example, plants contain much more vitamin C, magnesium, calcium & manganese.

STOP DEMONIZING PLANTS

Whereas, animal foods contain more zinc, iron, B12, K2, & choline and are the only exogenous sources of carnitine, carnosine & creatine.

STOP DEMONIZING RED MEAT

(Thread) Evidence that phytic acid in plants is not a toxin or a significant antinutrient. In fact, phytic acid in plants has anti-cancer, anti-platelet & immune-boosting properties among many other beneficial effects. Time to busy another plant myth (1 of many) IP6 otherwise known as phytic acid has many beneficial properties

I want to be clear that I am NOT anti-meat. I also don’t think meat is bad per se or can’t be part of a healthy diet. In fact, I typically eat anywhere from 0.5-1.5lbs of meat per day. (1 of many) keep reading However, with that being said ,there are a few important points I would like to make around some of the arguments I’ve been hearing about meat and carnivore diets (2 of many keep reading)