ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
Simply put, the North American diet is very acidic. From most proteins to many dairy products (especially cheese) to most grains, we take in far more dietary acids than we do bases. And this imbalance between acid and base can cause some serious long-term health and physique problems. You see, when a food is ingested, […]
By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition. For those among you who are bean averse, here is a chili recipe that replaces gassy legumes with quinoa. Why quinoa? Because it tastes great, and it is one of the most nutritious whole […]
Most people eat based on their mood and/or some subjective feelings of hunger. They don’t eat based on what their bodies need. Think of it this way: you’re about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road […]
By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition. Given the excellent nutritional properties of spinach, it would be a shame to restrict our intake of this leafy green to the occasional salad. Anyone who’s ever cooked spinach quickly realizes that a giant […]
Shoot for about 40-50g of mixed fiber per day when dieting, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, […]
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with […]
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, […]
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this […]
I recommend more calories than most do. That’s because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake […]