Over the last 4 years, I have read semi-obsessively about fitness, body/bio hacking and nutrition. Reading more then 30 fitness and nutrition related books over the last year alone.
I believe the bedrock of fitness/wellness/mental sharpness is GREAT nutrition as well as a well planned fitness program.
To cut a long story short (AND TO GET TO THE EATING!!), here is in my humble opinion the best of the collected wisdom.
Dr Terry Wahls TEDx Talk on Nutrition.
Dr Terry slowed down the progress of her early stage multiple sclerosis – eventually reversing the damage of the condition – using a hunter gatherer diet. Video below:
The Bulletproof Diet (Paleo 2.0)
Biohacker Dave Asprey’s collected efforts excellently displayed on his Blog – The Bulletproof Exec. He also articulates the importance of the most neglected food group of all – high quality saturated fat & MCT’s.
This is the current progress of my gym program (not including outdoor activities), designed for 80% strength gains and 20% lean tissue growth.
Look at the weights and numbers below, all sets are single set to failure (a la Geek2Freak program), with a super slow 5 second cadence (5 seconds up, 5 seconds down), leaving muscles under tension for 100 seconds. Each set is completed to failure.
Every session, when 100+ seconds have been achieved, the weights are increased by 10%. I go to the gym every 3 days.
With all meals: ALA – Antioxidant. For all round health.
Pre and post training: BCAA - 0.2g per KG of body weight before and after training (its a lot of tablets) Casein -My protein of choice. Will look at Whey Protein Isolate also over the next few weeks.
2 Litres of Organic Whole Milk daily.
4 weeks into this program I am up 4kgs (weighing 70kgs from 66.1kgs) at 13.4% Body Fat – a lean gain of about 4kgs muscle. More details post to come in 8 weeks to show beginning to end progress. Let me know if you have any questions!
This gym program certainly isn’t the be all and the end all but suits my current goals.