Beyond Training “The Zen Of Customizing Your Diet To Your Unique Body And Goals″ – Links, Resources and Bonus Materials.

The following are links, resources and bonus materials for the Beyond Training Chapter 14: “The Zen Of Customizing Your Diet To Your Unique Body And Goals“, listed in order of their appearance in the chapter.

  1. My article “How To Be Extremely Active And Eat A Plant-Based Diet Without Destroying Your Body”.
  2. Plant-based eaters need to use sea derived supplements such as EnergyBits.
  3. Garden of Life Vitamin D3 is one of the few vegan sources of Vitamin D.
  4. Here is a useful soak time chart for most grains, legumes and nuts.
  5. Check out the website Main Coast Sea Vegetables for high quality sea vegetables.
  6. Here is how I get a daily dose of liquid iodine.
  7. Vegans show much higher rates of B12 deficiency, so I recommend a highly absorbable liposomal Vitamin B12.
  8. For a plant-based taurine source, I recommend NOW Foods Vegan Taurine Powder.
  9. For added performance, plant-based athletes can throw in 2-5 grams per day of Creatine, 250-500mg per day of L-Carnitine and 1-2 grams per day of Beta-Alanine.
  10. The podcast episode “Some Of The Craziest Superfoods You’ve Never Heard Of“:
  11. The podcast episode “Everything You Need To Know About How A Plant Based Diet Affects Your Performance“.
  12. The podcast episode “Training & Diet Secrets of a Vegan UFC Fighter”.
  13. Primal Body, Primal Mind author Nora Gedgaudas gave a very good discussion on cholesterols and plant-based diets at my Become Superhuman event.
  14. A poorly structured plant-based diet increases overall risk of death, increases stroke risk, increases cancer risk, compromises immune function, increases depression, increases suicide risk, increases Alzheimer’s risk, increases Parkinson’s risk, increases kidney disease risk, and increases sickle cell anemia risk.
  15. For aging athletes I recommend magnesium (400-600mg/day), Vitamin K2 (100mcg/day), and Vitamin D3 (2000-4000IU/day), along with 1-2 servings liquid trace minerals, the joint-protecting supplement NatureFlex – and if digestion is still poor a good digestive enzyme such as Caprazymes and a hydrochloric acid supplement such as HCL with Pepsin.
  16. My podcast episode, “Why Women Gain Weight When Training For Endurance, And What You Can Do About It“.
  17. Heavily exercising women should consider a daily kale shake, progesterone cream or sublingual progesterone, working with someone well-versed in The Wiley Protocol, a Vitamin B /antioxidant complex ( I recommend 1 packet of Lifeshotz per day or daily use of Thorne Multivitamins), and a good women’s hormone support supplement such as Integrative Therapeutics AM/PM Perimenopause Formula, which Dr. Sara Gottfried recommends in my podcast episode entitled “The Cost Of Being A Bad-Ass – How To Cure Your Hormones”.
  18. For estrogen dominance, I also recommend a natural anti-inflammatory such as Phenocane or Thorne Curcumin and the detoxification compound Di–indolemethane (DIM).
  19. The article “especially females“
  20. For exercising females, I recommend reading book “Running for Women” by author Jason Karp, who is also interviewed in this Endurance Planet episode on female athlete fueling.
  21. Our young boys take a kid’s liquid multivitamin from Organic Life.
  22. My article “How To Create a No-Guilt Birthday Party Meal For Your Kids, or You“.
  23. The many health and life-extending benefits of calorie restriction.
  24. For more on fasting, a 100% free online manual at Precision Nutrition you can get by clicking here.
  25. During a fast, you can include foods such as MCT or coconut oil, essential amino acids or branched chain amino acids – and also drink coffee or green tea (including Bulletproof® coffee), and eat spirulina, chlorella, greens powders or greens supplements.
  26. A very good article called “Shattering the Myth of Fasting for Women: A Review of Female-Specific Responses to Fasting in the Literature“.
  27. Peter Attia’s blog post: “Ketosis – Advantaged or Misunderstood State?“.
  28. Ketogenesis as a secret weapon for boosting soldiers’ mental and physical performance under battlefield conditions.
  29. Medium Chain Triglyceride (MCT) oil can come in very handy for ketosis.
  30. Superstarch is one primary component of my personal Ironman triathlon fueling “Endurance Pack”.
  31. Listen to this audio: “Marvel of Ketone Science”.
  32. The podcast interview “How To Live Like A Polar Bear And Eat Like A Great White Shark”.
  33. The tasty, high fat diet friendly coconut manna
  34. A good podcast discussion between Chris Kresser and Chris Masterjohn.
  35. Weston Price’s book “Nutrition and Physical Degeneration“.
  36. The website “USWellnessMeats“.
  37. Standard Process thyroid is one decent option for thyroid support on a ketogenic or low carb diet, and NOW Foods dessicated liver powder is also good for this if you’re not eating liver.
  38. First post from the “The Great Ketogenic Ironman Experiment“.

REFERENCES

1. Attia, P. (2013, January 1). Ketosis – advantaged or misunderstood state? (part ii). Retrieved from http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-ii

2. Baker, S. (1981). Evidence regarding the minimal daily requirement of dietary vitamin b12. American Society for Nutrition, 34(11), 2423-2433.

3. Barrett, J. (2006). The science of soy: What do we really know?. Environ Health Perspect, 114(6), A352–A358.

4. Berardi, J. (2000). Experiments with intermittent fasting. Retrieved from http://www.precisionnutrition.com/intermittent-fasting

5. Bolland, M. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ, (341), c3691.

6. Brănişteanu DD, Mathieu C (March 2003). “Progesterone in gestational diabetes mellitus: guilty or not guilty?”. Trends Endocrinol. Metab. 14 (2): 54–6

7. Burne, J. (2012, November 26). Could this elixir hold the key to weight loss? experts hope it’ll also treat diabetes, epilepsy and alzheimer’s. Retrieved from http://www.dailymail.co.uk/health/article-2238842/Could-elixir-hold-key-weight-loss-Experts-hope-itll-treat-diabetes-epilepsy-Alzheimers.html

8. Chabas, J. (2013). Cholecalciferol (vitamin d3) improves myelination and recovery after nerve injury. PLoS One, 8(5), e65034.

9. de Lorgeril, M. (2012). New insights into the health effects of dietary saturated and omega-6 and omega-3 polyunsaturated fatty acids. BMC Med, 10, 50.

10. Eades, M. R. (2007-05-22). “Metabolism and Ketosis”

11. Gedgaudas, N. (2009). Primal body, primal mind: Beyond the paleo diet for total health and a longer life. (2nd ed.). Rochester, VT: Healing Arts Press.

12. Greenhouse, K. (2013, May 27). The marvel of ketone science. Retrieved from https://itsrainmakingtime.com/dr-bruce-fife-marvel-ketone-science/

13. Groves, B. (2008). Cholesterol and health. Retrieved from http://cholesterol-and-health.org.uk/index.html

14. Hannan, M. (2000). Effect of dietary protein on bone loss in elderly men and women: The framingham osteoporosis study. JBMR, 15(12), 2504–2512.

15. Karp, J. (2012). Running for women. (1st ed.). Champaign. IL: Human Kinetics.

16. Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170–175

17. Kitabchi AE, Umpierrez GE, Murphy MB, Kreisberg RA (December 2006). “Hyperglycemic crises in adult patients with diabetes: a consensus statement from the American Diabetes Association”. Diabetes Care 29 (12): 2739–48

18. Kravtiz, L. (2003). Gender differences in fat metabolism. Retrieved from http://www.drlenkravitz.com/Articles/genderdiffer.html

19. Kresser, C. (2012, February 8). Rhr: Chris masterjohn on cholesterol and heart disease (part 3). Retrieved from http://chriskresser.com/chris-masterjohn-on-cholesterol-and-heart-disease-part-3

20. Laidlaw, S. (1998). Plasma and urine taurine levels in vegans. American Society for Clinical Nutrition, 47(4), 660-663.

21. Lynch, S. (2011). Case studies: iron. American Society for Nutrition, 94(2), 673S-678S.

22. Maglione-Garves CA, Kravitz L, Schneider S. “Stress Cortisol Connection: Tips on Managing Stress and Weight”. University of New Mexico.

23. Nayaka, Y. (2000). Taurine improves insulin sensitivity in the otsuka long-evans tokushima fatty rat, a model of spontaneous type 2 diabetes. American Society for Clinical Nutrition, 71(1), 54-58.

24. Price, W. (2008). Nutrition and physical degeneration. (8th ed.). Price Pottenger Nutrition.

25. Rasmussen, L. (2002). Relations between various measures of iodine intake and thyroid volume, thyroid nodularity, and serum thyroglobulin. American Society for Nutrition, 76(5), 1069-1076.

26. Ruper, S. (2012, May 31). Carbohydrates for fertility and health. Retrieved from especially females

27. Shearer, M. (2012). Vitamin k nutrition, metabolism, and requirements: Current concepts and future research. Adv Nutr, 3(2), 182-195.

28. Sisson, M. (2009, December 10). [The Definitive Guide to Fermented Foods]. Retrieved from http://www.marksdailyapple.com/fermented-foods-health/

29. Tanumihardjo, S. (2011). Vitamin a: biomarkers of nutrition for development. Am J Clin Nutr, 94(2), 658S–665S.

30. The Nemours Foundation. (1995). Kids health. Retrieved from http://kidshealth.org/

31. Trepanowski, J. (2011). Impact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals: a summary of available findings. Nutr J, 10(107),

32. Whitehead SA, Nussey S (2001). Endocrinology: an integrated approach. Oxford: BIOS: Taylor & Francis

33. Wickham, C. (1989). Dietary calcium, physical activity, and risk of hip fracture: a prospective study. BMJ, 299(6704), 889–892.