How to Overcome Fatigue and Maximize Your …...2016/04/18 · Energy levels are the FOUNDATION for your overall experience in life. Your mood, your vitality, your health, your body,

with

Ari Whitten

How to Overcome Fatigue and Maximize Your Energy Levels

MasteringYourMindset

Whythefocusonenergylevels?

“Energyandpersistenceconquerallthings.”

–BenjaminFranklin

"Ifyoudon'thaveenergy,you'regonnahavenopassioninyourrelaGonship...Ifyoudon'thaveanyenergy,youcan'tdoagreatjobwithyourkidsbecausetheyhavemoreenergythanyoudo.Ifyoudon'thaveenergy,you'renotgoingtorunyourownbusiness,muchlessmulGplebusinesses.

Energyislife.”

--TonyRobbins

Energy is the Crux of a Good Life

Energy levels are the FOUNDATION for your overall experience in life. Your mood, your vitality, your health, your body, your job, your relationships, and your happiness are all intimately tied to energy levels.

• The 2 key principles of energy enhancement

• The most essential strategies you need to DOUBLE or TRIPLE your energy levels.

Here’s What You’ll Learn During This Presentation

• The 2 key principles of energy enhancement

• The most essential strategies you need to overcome fatigue and DOUBLE or TRIPLE your energy levels.

Here’s What You’ll Learn During This Presentation

Why This Is Important To You NOW

If your energy levels are low, EVERYTHING in your life suffers. This presentation will show you how to fix it!

Is This For You?• If you’re someone who is chronically fatigued and lacking

energy and want to understand how to fix it, this is for you.

Is This For You?

• If you’re worried that the diet you’re on and all the supplements you’re taking aren’t helping you, then this is for you because you’re going to discover what type of diet and supplements can help fix your energy and what kind are just a waste of time and money. (Or be making you even WORSE! By the way, that’s much more common than you think).

Is This For You?

• If you’re a health conscious person who is already eating healthy and exercising, this is for you. And I promise you will learn at least a dozen new strategies to boost your energy levels even higher!

• If you’ve got chronic fatigue syndrome or fibromyalgia or adrenal fatigue and you want to finally SOLVE it and get your life back, this is for you.

Is This For You?

• Evenifyouarealreadyhealthyandyoujustwanttobefilledtothebrimeverydaywithtonsofenergysoyou’rereadytoconquertheworldandbringyourbestselfintoallyourrelaGonships,thisisforyou.

Is This For You?

TheEnergyBlueprint

• Inthispresenta1on,Iamgoingtounveilsomethingcalled“TheEnergyBlueprint.”

• Itisaspecificsetoffactorsthatcompletelycontrolshowyourcellsproduceenergy.

• Thisenergyblueprintcontrolsnearly100%ofyourbody’sphysicalenergylevels.

Andonceyouunderstandexactlywhatthesefactorsare…howtheyworktogethertoamplifyyourcellularenergyproducGon…andhowtoimplementtheminyourlife…

Itcanliterallydoubleortripleyourbody’senergylevelswithinamaEer

ofweeks.

Andonceyouunderstandexactlywhatthesefactorsare…howtheyworktogethertoamplifyyourcellularenergyproducGon…andhowtoimplementtheminyourlife…

Itcanliterallydoubleortripleyourbody’senergylevelswithinamaEer

ofweeks.

House Rules• No “magic bullets” “do nothing, get results.” Many people are looking for

some magical fairy dust where you pop some pill once a day and it fixes all your energy issues, this is not the place for it. These are real science-based strategies, and will require you to change certain habits or certain aspects of your environment.

• No half-a$$ing it. If you are not ready to actually make changes in your life and you are content to continue having poor energy levels and relying on caffeine to get through the day, then this is not for you. Hopefully you have your act together and you’re ready to make change and get serious results.

• No “I knew that.” Often times we blind ourselves by assuming we already know something or we’ve already seen it before. Don’t do that. I promise that no matter how well read you are on the subject of health, there are TONS of things in The Energy Blueprint system that you have no idea about. Guaranteed.

• Most people who buy ANY “how to lose weight or increase energy” product will not end up improving their health or quality of life. Lots of people who buy treadmills don’t lose weight, because it ends up becoming a clothes hanger instead of actually being used. So hopefully you’re in the group that’s actually committed to getting results. Because I want you to use the strategies I’m going to give you to dramatically enhance your life.

SoforthoseofyouwhoaresGllwithme…

Here’sbigproblem#1whenitcomesto

energylevels…

WhyICreatedThisProgram

1. Lackofenergyisamodernepidemicofmassivepropor1ons.IntheU.S.,overhalfthepopulaGonstruggleswithdayGmesleepiness,lackofenergy,andfaGgue.DiseaseslikechronicfaGguesyndromeandfibromyalgiaareskyrockeGng.AndalmostEVERYONEwouldlovetoimprovetheirvitality,moodandenergylevels.

2. Almostnoonehasanycluehowtodoanythingaboutit!Themainresponseisjustonenewwackydieta[eranother,andthenewdietaryscapegoatdujour—fat,carbs,sugar,etc.OrjustpseudoscienGficnonsense—superfoods,“detoxes,”etc.ButnorealscienGficsoluGontoenergylevels.

Over half the population struggles with daytime sleepiness, fatigue, and lack of

energy!!

Diseases like chronic fatigue syndrome and fibromyalgia are skyrocketing. ! And almost

EVERYONE would love to improve their vitality, mood and

energy levels.!

• Today,wehaveamassiveepidemicoffa1gueandexhaus1on.

• AndthatisaHUGEproblem,becauseenergylevelsareattheCOREofhavingagreatlife!

Peopleare1red.They’resick.They’restressed.They’reexhausted.They’reanxiousanddepressed.They’reemo1onallyflat—boredandlackingpassion.Andjusttryingtodragthemselvesthroughanotherdaywithcaffeine.

Andit’swreckingpeople’slives.

Herearesomescarystatstothinkabout…

• InWebMD'sannualYearinHealthsurvey,womenacrosstheU.S.namedfa1gueamongtheirtopfivehealthconcerns.

• IntheAmericanPsychologicalAssociaGon's2012StressinAmericasurvey,45PERCENTofwomenreportedfeelingchronicallyfa1guedduetostress.

• AsurveycommissionedbyLegal&Generalfoundthat34percentofthe5,000peopleaskedsaidthatchroniclow-level,generalfa1guewastheirBIGGESThealthconcern.

• TheCharteredManagementInsGtuterecentlyconducteda'QualityofWorkingLife'reportwhichshowedthatinsomniaiswidespreadandmorethanHALFofusexperiencefeelingsofconstant1rednessatwork.

Simplyput…chronicfa1gue,day1mesleepiness,stress,anxiety,

depression,exhaus1on,andchroniclackofenergyhavebecomeEPIDEMICSinoursociety!

That’sthefirstbigproblem…

Here’stheevenBIGGERPROBLEM…

WhyICreatedThisProgram

1. Lackofenergyisamodernepidemicofmassivepropor1ons.IntheU.S.,overhalfthepopulaGonstruggleswithdayGmesleepiness,lackofenergy,andfaGgue.DiseaseslikechronicfaGguesyndromeandfibromyalgiaareskyrockeGng.AndalmostEVERYONEwouldlovetoimprovetheirvitality,moodandenergylevels.

2. Almostnoonehasanycluehowtodoanythingaboutit!Themainresponseisjustonenewwackydieta[eranother,andthenewdietaryscapegoatdujour—fat,carbs,sugar,etc.OrjustpseudoscienGficnonsense—superfoods,“detoxes,”etc.ButnorealscienGficsoluGontoenergylevels.

Here’stheGOODNEWS…

Here’stheGOODNEWS…

YouhavemassivelyabundantenergyAVAILABLEtoyou.Alevelofvitalityandenergynotjust10or20%higherthanwhatyouhavenow,butMASSIVELYhigher.Youcanaccessalevelofenergythatwillfillyouwithdrive,mo1va1on,vitality,andpassioneverysingleday!

• Weallwanttohaveenoughgasinthetanktofollowourdreams,wewanttofeelagency(likewehaveacontrolandmasteryoverourenvironmentandlikewehavewhatittakestoMAKETHINGSHAPPENinourlives),wewanttofeelpowerful…wewanttofeelPASSION…

• …andtheCHALLENGE,thebigobstaclethatgetsinthewayofuslivingthelifewewanttolive…isthatwearedeficientandlackinginthisthingcalledENERGY!

AllofthestuffthatyourbodyneedstodotoFUNCTIONandofcourse,TOTHRIVE…

COMESFROMTHEENERGYBEINGPRODUCEDINYOURCELLS.

Energyandvitalityiswhatallowsustonotonlycopewithallthethingslifethrowsatus,buttothriveinthefaceofitall…topursueourgoalsandmakethemareality…andtoinjectpassionandALIVENESSineverythingwedoinlife.

Toputthisverysimply…

PeoplewhohaveBETTERENERGYLIVEBETTERLIVES!

Energyisthecruxoflivingagoodlife.

SoIwantyoutoSTOPandthinkaboutsomethingforamoment…

SoIwantyoutoSTOPandthinkaboutsomethingforamoment…

WhatwouldyourlifelooklikeifyouhadDOUBLEthephysical

energyyouhavenow?

WHENITCOMESTOENERGY,THEREARE2WAYSOFBEINGINTHEWORLD

WHENITCOMESTOENERGY,THEREARE2WAYSOFBEINGINTHEWORLD

1. DRAGGERS:First,youhavetheNORM.YouhavethemajorityofpeoplesufferingfromchroniclackofenergyanddayGmesleepiness.Relyingoncaffeinetogetthroughtheday,wakingupgroggyandpressingthesnoozebunon,notbeingabletogetgoingwithoutmorningcoffee,needingtosnackthroughoutthedaytokeepenergylevelsup…Tired,overworked,depressed,anxious,stressed,exhaustedandBURNTOUT…draggingthemselvesthrougheachday.

2. PEAKPERFORMERS:ThenyouhavethoseselectfewpeoplewhojustseemtobeBURSTINGwithenergyandlife…alevelofsuperhumanenergy…peoplelikeRichardBranson,OprahWinfrey,andTonyRobbins,They’retheonesthatalwaysseemHAPPY,readytotakeonachallenge,climbtothetopofthemountain,andgetitdonewithasmile.They’retheEnergizerBunnieswhoseemtoaccomplishmoreinthefirstfewhoursofthedaythanmostofuscompleteinaweek.Wesaythingstothemlike,“Wheredoyougetyourenergy?”and“Idon’tknowhowyoudoeverythingyoudo.”

WHENITCOMESTOENERGY,THEREARE2WAYSOFBEINGINTHEWORLD1. DRAGGERS:First,youhavetheNORM.Youhavethemajorityof

peoplesufferingfromchroniclackofenergyanddayGmesleepiness.Relyingoncaffeinetogetthroughtheday,wakingupgroggyandpressingthesnoozebunon,notbeingabletogetgoingwithoutmorningcoffee,needingtosnackthroughoutthedaytokeepenergylevelsup…Tired,overworked,depressed,anxious,stressed,exhaustedandBURNTOUT…draggingthemselvesthrougheachday.

2. PEAKPERFORMERS:ThenyouhavethoseselectfewpeoplewhojustseemtobeBURSTINGwithenergyandlife…alevelofsuperhumanenergy…peoplelikeRichardBranson,OprahWinfrey,andTonyRobbins,They’retheonesthatalwaysseemHAPPY,readytotakeonachallenge,climbtothetopofthemountain,andgetitdonewithasmile.They’retheEnergizerBunnieswhoseemtoaccomplishmoreinthefirstfewhoursofthedaythanmostofuscompleteinaweek.Wesaythingstothemlike,“Wheredoyougetyourenergy?”and“Idon’tknowhowyoudoeverythingyoudo.”

YOUHAVEACHOICE:

Youcanexistineitherofthesetwostates.

ThechoiceisuptoYOU.

LetmetellyoualinlebitaboutmystoryandhowIcametodiscoverTheEnergyBlueprint…

MYSTORYInmyworkoverthelastdecadeasanutriGonist,trainer,andauthor,IhaveseenfaGgueandchroniclackofenergybecomeanepidemic.

IgetdozensofemailsDAILYfrompeoplewhowanthelpovercomingfaGgueandwhowanttoknowhowtoincreasetheirenergylevels.

Myoriginalspecialtywasfatloss,notenergylevels.Foroveradecade,IhaveworkedwithpeopletodramaGcallytransformtheirbodies.Ievenwrotea#1bestsellingbookonthesubjectthatisnowrequiredreadingmaterialinmanydoctors’officesanddieGcians’offices.ButIwasn’talwaysanexpertonenergylevels…whenitcametopeoplestrugglingwithenergylevels,IwouldjusttellpeoplethetypicalstuffeveryonehasalreadyheardamillionGmesbefore(eatright,exercise,lowerstress,drinklotsofwater,get8hoursofsleep,etc.).

SowhenpeoplecametomelookingforadviceonovercomingfaGgueandenhancingenergylevels,Iwantedsomewheretoreferthesepeople.Somegreatproductforenergyenhancementorsomepersonwhowasanexpertonenergylevels…SomeoneIcouldendorse,andwhoIknewwasprovidingacomprehensiveSCIENTIFICapproachtoenergyenhancement.

Sohere’swhatIdid…IspentliterallyMONTHSofreadingvariouspeople’sar1clesonline,watchingvideos,buyingpeople’sproducts,andreadingpeople’sbooksonthesubjectofenergyenhancement…believeitornot,IactuallywentoutandpurchasedliterallyEVERYproductinexistenceonthesubjectofenergylevels—books,seminarrecordings,anddigitalaudioandvideoproducts.IspentliterallyTHOUSANDSofdollarsofmyownmoneyandIspentHUNDREDSofhoursobsessivelystudyingalltheseproducts…

Attheendofallthat—a[erspendingallthatmoneyandallthatGmetolearneverythingfromeveryoneoutthereteachingonthesubjectofenergyenhancement--whatIulGmatelydiscoveredis…

…nooneouttherewasreallyaddressingthefa1gueepidemicwithacomprehensiveSCIENTIFICsystemtoboos0ngtheirenergy

levels!

Almosteverythingoutthereonthesubjectofincreasingenergylevelswaseithercommonsense,orjustabunchofpseudoscien1ficjunk!

SomeoftheseproductshadlinlenuggetsofgoodinformaGon.Butforthemostpart,itwaseither…thesameoldcommonsenseadviceeveryonehasalreadyheardahundredGmes(eatnutriGousfood,doexercise,drinklotsofwater,de-stress,andgetplentyofsleep)or…itwasjustmade-uppseudoscienGficnonsensethathasnobasisinscienceandwon’tworktoenhanceenergylevels.

Evenworse,therewereMANYprogramsgivingadvicethatgoesdirectlyAGAINSTthescienceonthesubject,andifanything,willactuallymakethebodyWEAKERandMOREFATIGUED.

Andthat’swhy…ItookituponmyselftodevelopatrulySCIENTIFICandevidence-basedsystemforop1mizingenergylevels.

Andbytheway,Icertainlycan’ttakeallthecreditbecauseIdidn’tdoitalone…Iwassmartenoughtoreachouttoseveralworld-renownedexpertsinfieldsfromnutriGontocircadianbiology(thebody’sbiologicalclock)tophysiciansonthefrontlinesoftreatchronicfaGguetorenownedneuroscienGsts…AllofwhommadeamazingcontribuGonstothedevelopmentofthesystemIdeveloped.

Now…here’sthething…INEVERimaginedthatitwouldtakewellovertwoYEARSofFULL-TIMEresearchintothescienceofenergylevels,collaboraGonwithseveralotherscienGficexperts,andseeminglyENDLESShoursofexperimentaGonwithHUNDREDSofmyclientstodoit…

ButeventuallyIdevelopedsomethingthatIknewcouldhelptransformthelivesofthousandsof

people…

AspecificformulagroundedinprovenscienGficresearchthatcrackedthecodeforenergyenhancement.

It’scalled

THEENERGYBLUEPRINT

Today,Iamgoingtotellyouaboutthetwofundamentalprinciplesofthat

system.

BeforeItellyouaboutthat…

Let’stalkaboutwhat’soutthererightnowonthesubjectofenergy

levels…

HowMostPeopleAreTryingtoCopewithLowEnergyLevels

“We live in a society where people are always looking for the next

sports drink, energy bar or cup of coffee that will give them the extra

edge to get through the day.”! -- James Levine, MD!

“We have an energy crisis of

historic proportions going

on. We are reaching for

anything that will give us energy—and we’re over-

relying on coffee now more than

ever.” !-- Jacob

Teitelbaum, MD!

• Nowhereonlineinthehealthrealmistheremoreignorance,andlessscienGficunderstandingthanintherealmofENERGY.

• IfyoulooktoarGclesonline,you’llseelotsofarGclesonenergytellingyouto“doexercise”or“eatcarbsinsteadoffat”or“eatfatinsteadofcarbs”or“takeanap”or“drinkcoffee”or“stopdrinkingcoffee”or“eatmoreprotein”or“eatalowproteinrawvegandiet”or“getridofsugar”or“takethisspecialsupplement”etc.

• Notonlyismostofitcontradictory,butit’sreallyjustallthetypicalcommonsensedietandexerciseadviceyou’vealreadyheardathousand1mesbefore.

Here’sWhat’sOutThere…

Sameoldadviceyou’vealreadyheard…

• eathealthynutriGousfoods• doexercise…• loweryourstresslevels…• drinklotsofwater…• takethisherb…• takemyspecialsupplement…• eatyourveggies…• takeyourvitaminsandminerals…• golow-carb…• don’teatsugarorgluten…• cutoutcaffeine…• andsleep8hourseverynight

• OurmaincompeGtorinthisnicheisaguywhoisbasicallyjustpromoGngrawveganism

Here’sWhatElseisOutThere…


• Getridofsugar

• Getridofdairy• Getridofgluten

• Getridofcoffeeandcaffeine• Govegan

• Eat5-6smallmealsthroughouttheday

• Drinkgreenjuices• Doexercise



• Getridofsugar• Getridofdairy• Getridofgluten• Getridofcoffeeandcaffeine• Govegan• Eat5-6smallmealsthroughouttheday• Drinkgreenjuices• Doexercise

• IfyoulooktoarGclesonline,here’swhatyou’llfind:• Don’tskipmeals(eatbreakfast)• Reducestress• Takeanapeachday• Doexercise• Drinkmorewater• Snackbetweenmeals• Usecaffeine(ordon’t,dependingonwhoyouask)• TakeamulGvitamin



• Getridofsugar• Getridofdairy• Getridofgluten• Getridofcoffeeandcaffeine• Govegan• Eat5-6smallmealsthroughouttheday• Drinkgreenjuices• Doexercise

• IfyoulooktoarGclesonline,here’swhatyou’llfind:• Don’tskipmeals(eatbreakfast)• Reducestress• Takeanapeachday• Doexercise• Drinkmorewater• Snackbetweenmeals• Usecaffeine(ordon’t,dependingonwhoyouask)• TakeamulGvitamin

If you don’t believe us, look it up for yourself online! !

This is pretty much ALL of the information you’ll find online about boosting energy

levels.!


ThenYouHaveAlternaGvePracGGonersWhoFocuson“AdrenalFaGgue”…

IfyouregularlynoGceoneormoreofthefollowingsymptoms,you’reverylikelytogetdiagnosedwith“adrenalfaGgue”bythevastmajorityofalternaGvemedicinepracGGoners:

– YoufeelGredfrequentlyandlackenergy.– Youhavetroublegetngupinthemorning,evenwhenyougotobedatareasonablehour.

– Youarefeelingrundownoroverwhelmed.– Youhavedifficultybouncingbackfromstressorillness.– Youhavetroublesleepingthroughthenight.– Youcravesaltyand/orsweetsnacks.

TheSameFactorsthatareClaimedtoCause“AdrenalFaGgue”AlsoCauseRegularFaGgue

OnceYouGettheAdrenalFaGgue

Oncetheydiagnoseyouwith“adrenalfaGgue,”here’sthetreatmentyoucanexpecttogetfromyouralternaGvemedicalpracGGonertocureyouradrenalfaGgue:

• Eliminatesugar,dairy,gluten,caffeine,etc.

• Takeadaptogenicherbs(rhodiolarosea,ashwagandha,ginseng,ginkgo,etc.)• TakelotsofvitaminC

• TakelotsofBvitamins

• Sleep8hourseachnight

• Loweryourstresslevels

• Takeadrenalglandextracts• Takemagnesium

• Eatalowcarbdiet(oreatahighcarbdiet,dependingontheparGculardietarypersuasionofyourchosenalternaGvehealthpracGGoner

• Takeothersupplementstoloweryourbody’sstresshormoneproducGon,likelicoriceorphosphaGdylserine

ThenyouhavetheMDs

FortreaGngchronicfaGgueandfibromyalgia,convenGonalmedicaltreatmentisnotoriouslyineffecGveandthereisaseverepaucityofresearch-provenmethodsforimprovingenergylevels.

– OneexcepGon:WhenfaGgueisoccurringasasideeffectofsomeothercondiGon,suchasaninfecGon,theycanbeeffecGveinhelping.

– Butoverall,conven1onalmainstreammedicinehasvirtuallynothingtoofferthoselookingtoimprovetheirenergylevels.

– Youcanexpecttogetsleepingpills,an1depressants,andan1-anxietydrugs.JusttotreatSYMPTOMS.

BoththeMDsandalternaGvepracGGoners(a.k.a.

adrenalfaGguers)areoperaGnginapathology-focusedparadigm

Theydiagnoseasicknessandthenseektotreatitwitheitherdrugsorsupplements.

Summingup

• Youhavethetypicalcommonsensedietandexercisefocusedadvicethatwe’veallheardandtriedmanyGmesbefore.

• YouhavetheadrenalfaGguerswhowillsendyouhomewithalaundrylistofsupplementstotaketofixyouradrenals.

• YouhaveMDs,whowillmostlikelysendyouhomewitheithernothingorananGdepressant.

That’sit!!!

Ijustsummedupprenymuch

everythingyoucanfindonthesubjectofimprovingyourenergylevels.That’s

prenymucheverythingout

there.

AndIdidNOTlikewhatIwasseeingoutthere…

IwassickandGredofhearingallthesameoldstuffthateveryonehasalreadyheardathousandGmesbefore…

IwassickandGredofhearingallthesameoldstuffthateveryonehasalreadyheardathousandGmesbefore…

• Govegan• Eat5-6smallmeals

throughouttheday• Reducestress• Takeanapeachday• Drinkmorewater• TakeamulGvitamin

• EatanutriGousdiet• Doexercise• Sleep8hourseachnight• Getridofgluten• Getridofdairy• Getridofsugar• Getridofcoffeeandcaffeine

IwassickandGredofpeoplejustbeinghandedabunchofsupplementsordrugstotaketofixsomeSYMPTOMSwithoutactuallyaddressingtherootcauseoftheproblem…

SoIdecidedtocreate…

thefirstandonlyscien1fic,evidence-basedblueprinttoenhancingenergylevels.

Solet’sgetintowhatthatsystemisallabout…

I’mgoingtotellyouaboutthetwomostessenGalprinciplesyouneedtoimplementinyourlifeif

youwanttoenhanceyourenergylevels.

• GoodnutriGon

ReallythereareTWOseparatekindsofthingsthatarehealthyforus:

1. CellularRegenerators

• Sleep• Adequatefoodintake

(calories+macros/micros)

• De-stressing• PlayandrelaxaGon• Adequatewaterintake

ReallythereareTWOseparatekindsofthingsthatarehealthyforus:

1. CellularRegenerators

• Sleep• Adequatefoodintake

(calories+macros/micros)

• De-stressing• PlayandrelaxaGon• Adequatewaterintake

2.MetabolicSGmulators/Stressors

• Exercise(allforms)

• Sunlight• Cold• Heat• Phytonutrients

TheTwoKeyPrinciplesofHighEnergyLevels

BuildingtheCellularEngine

CellularRegenera1on

Themagickeytohighenergylevelsinthepulsa1onandcyclingbetweenthesestates.


CellularRegenera1on



CellularRegenera1on



CellularRegenera1on


Whatcreatesfa1gueisthelossofoneorbothofthesetwostates.


CellularRegenera1on

Nowlet’stalkabouteachofthesetwoprinciplesmorein-depth…

CELLULARREGENERATION

TheFoundaGonalCellRegeneraGonStrategies


1. Adequatecalories,macros,andvitamins/minerals



2. Circadianrhythmhabits




3. Sleephygienehabits




3. Sleephygienehabits4. Gentlemovement




3. Sleephygienehabits4. Gentlemovement

5. AnG-stresshabits



2. Circadianrhythmhabits3. Sleephygienehabits4. Gentlemovement5. AnG-stresshabits6. Work-rejuventaGonrhythm7. OpGmizedautophagy







OneoftheMostPowerfulAnG-AgingandEnergyBoosGngStrategies:AmplifyandMaintainHealthy

Autophagy

• Mostofuswhoareintohealthandfitnessalsowanttoknowhowwecaninhibittheagingprocess,soastohaveahealthyoldagefreeofillness,andhopefullylivealongGme.We’reawareoftheusualhealthypracGcessuchascleandiet,exercise,agoodnight’ssleep,limiGngtheuseofalcohol,ensuringwe’rewellnourishedwithvitamins,andsoon.ButwesGllage.Whatfurthermeasurescanwetaketoslowagingandpreventage-relateddecreaseinenergy(orevenenhanceourenergylevelsasweage)?

• EnhancingautophagyisoneoftheabsolutemostpowerfulanG-agingandenergybuildingstrategies….

Autophagyistheprocessofcellular“self-eaGng”thatoccursinallanimalsregularly,andisincreasedbyfasGng.Inaging,cellular“junk”,suchasmalfuncGoningmitochondria,misfoldedproteins,anddamagedorganellesaccumulate,causingthemaladiesofaging.ButthisjunkaccumulatespreciselybecausetheorganismisunabletoiniGateandmaintainautophagy.

• Whenautophagyisnotworkingwell,thatmeansyouarefuncGoningTODAYonYESTERDAY’SCELLCOMPONENTS.– ThatmeanspronenesstodiseaseandLOWERENERGYlevels.

• ThisstrategyisbasedonthecriGcalknowledgethatexcepGonallylong-livedlabanimals,thosethathavelifespansthataredoubleandmorethanthoseoftheshorter-livedvarieGes,havemutaGonsthatincreasetheprocessofAUTOPHAGY.

• Theseanimalsthatlivetwiceaslongormorethannormalanimalsdoeventuallydie.Butthefactthatincreasedautophagyextendstheirlivesshowsthatitisthemostimportant,thelimi0ngfactorinlifespan.– Again,themorejunkthatbuildsupandthefasteritbuildsup,notonlyagesyou,butdamagesyourcells’abilitytoproduceenergyefficiently.

• Invirtuallyallorganismstestedsofar(andthere’snoreasontobelievethathumansareanexcepGon)interminentfasGngextendslifespan,o[endramaGcally.

• ButwhydoesIFdothis?ManyanimalstudiesindicatethatAUTOPHAGYisthekeymechanism.

• Invirtuallyallorganismstestedsofar(andthere’snoreasontobelievethathumansareanexcepGon)interminentfasGngextendslifespan,o[endramaGcally.

• ButwhydoesIFdothis?ManyanimalstudiesindicatethatAUTOPHAGYisthekeymechanism.

• It’sbeenshownthatcellsfromlong-livedindividuals,i.e.centenarians,havehigherratesofautophagythanthemerelyold(75years).

• Conversely,diminishedautophagyplaysamajorroleinaging.

• Thinkaboutwhyyoungpeople(children)arebursGngwithenergy,andwhyweloseenergyaswegetolder…

• Maintainingcleancellsisimportanttoslowingagingandmaintainhealthymitochondria(i.e.highenergylevels)aswegetolder.

Themitochondrialtheoryofaginganemptstoaccountforagingbytheincreasednumberofdamaged,malfuncGoning,andfree-radical-producingmitochondria.• However,undernormal,healthycondi1ons,autophagy

removesandrecyclesthesemitochondria,soamorefundamentalreasonforagingisrepressedautophagy.

RepressedAutophagy!

AcceleratedAgingand

BluntedEnergyLevels

• KEYPOINT:AutophagyoccurswhenbloodlevelsofaminoacidsDROP.I.e.ItoccursAWAYfromFEEDINGperiods,duringFASTINGperiods.

• Inotherwords,itusuallyoccurswhilewesleep!

Thekey:toavoidagingandfaGgue,onemustgothroughperiodsofGmeofastrongbreakdowninGssue(autophagy),followedbyarigorousbuildingupagainofthesameGssue(anabolism).

Inthisway,thebodyisrejuvenated,sincetheGssuesthatarebrokendownareold,damagedmitochondria,misfoldedproteins,andothercellulardebris.

Andnewhealthymitochondria(cellularpowerplants)areBUILT!

3WaysIWanttoShareWithYouToAmplifyAutophagyandBoostYour

CellularRejuvenaGon

1. Amplifycircadianrhythm

2. AmplefasGngwindoweachnight

3. WaterattherightGme

• Normally,autophagyinhumansrisesanddeclineswithastrongdailyrhythm.SinceautophagyisupregulatedbyfasGng(orstarvaGon),itstronglyincreasesatnightandintheearlymorning,sincenofoodistakenduringthenight.

• Humansandotherorganismsexhibitastrongdiurnalrhythmofanabolismandcatabolism.Bothareequallynecessarytolifeandhealth.Withdisruptedcircadianrhythm,however,thatrhythmdeclinesinamplitude.Atnight,whenautophagyshouldbestronglyac1vated,itisonlyweaklysoornotatall.Intheday,whenanabolismshouldbeatfullspeed,agingweakenstheprocess.

• Alsoduetothecircadianrhythminautophagy,levelsofglutathione,atripepGdethatisthebody’smostimportantanGoxidant,risesandfalls.Theliver,forexample,maycontainasmuchas100%moreglutathioneduringthedayasintheearlymorning.

• Asaconsequenceoftheage-relateddeclineinautophagy,theaminoacidsthatarenecessaryforthesynthesisofglutathionefall,andnotenoughglutathioneisproduced.SinceglutathioneisanimportantanGoxidant,ifcellsdon’tmakeenough,freeradicalsbecomeabundantandastateofoxidaGvestressensues,andbasicallythebodycannotregenerateproperlyeachnightandyouAGEfasterandyourenergylevelsslowlyerode.

• OxidaGvestressinturncausesautophagytodecline,sowehaveaviciouscycleoflessautophagy,moreoxidaGvestress,evenlessautophagy,andsoon.

• Themoreyouamplifythiscircadianrhythmofanabolismandcatabolism,themoreyoupreserveeffec1veautophagy,themoreyouenhanceenergylevelsandlivelong.

AutophagyandCircadianRhythm

Blunteddiurnalcyclingofanabolism

andcatabolism

AutophagyandCircadianRhythm

Disruptedcircadianrhythm

Impairedautophagy

Lowenergyand

lifespan

OpGmaldiurnalcyclingofanabolism

andcatabolism

OpGmalcircadianrhythm

Enhancedautophagy

Highenergyand

lifespan

• ThemainsignalforautophagytostartandtoincreaseisdecreasedconcentraGonoftheaminoacidleucineintheblood.Readersmayrecognizeleucineasakeysignalingmoleculeforthegrowthofmuscle;theoppositeoccurswithleucinetoo,namelydecreasedconcentraGonsignalsformuscletobebrokendown.

• Here’sthekeypoint.AsmenGoned,autophagyisregulatedbylevelsofleucineintheblood,butwhenourcircadianrhythmisdysregulatedorwe’reunhealthyorwe’reolder…theabilitytorespondtoleucinebyincreasingautophagydecreases.Thecellsinanagingorunhealthybodysimplycannotturnautophagyonatthesamelevelthatwouldturnitoninyouthfulcells.

• Here’sthetrick:decreaselevelsofleucineduringthefasGngphasesothatevenwithdiminishedautophagycapacity,autophagyisstarted.

• Howdoyoudothis?Verysimple:DRINKWATERatnightorinthemorning.Thiswilldilutethebloodstreamandhencetheleucineinit,causingautophagytobestartedand/orincreased.Thusmorecysteinewillentertheblood,glutathionewillbemadefromit,andoxida1vestressdecreased.

SlowAgingByAmplifyingAutophagy(withWATER)

• ThemainsignalforautophagytostartandtoincreaseisdecreasedconcentraGonoftheaminoacidleucineintheblood.Readersmayrecognizeleucineasakeysignalingmoleculeforthegrowthofmuscle;theoppositeoccurswithleucinetoo,namelydecreasedconcentraGonsignalsformuscletobebrokendown.

• Here’sthekeypoint.AsmenGoned,autophagyisregulatedbylevelsofleucineintheblood,butwhenourcircadianrhythmisdysregulatedorwe’reunhealthyorwe’reolder…theabilitytorespondtoleucinebyincreasingautophagydecreases.Thecellsinanagingorunhealthybodysimplycannotturnautophagyonatthesamelevelthatwouldturnitoninyouthfulcells.

• Here’sthetrick:decreaselevelsofleucineduringthefasGngphasesothatevenwithdiminishedautophagycapacity,autophagyisstarted.

• Howdoyoudothis?Verysimple:DRINKWATERatnightorinthemorning.Thiswilldilutethebloodstreamandhencetheleucineinit,causingautophagytobestartedand/orincreased.Thusmorecysteinewillentertheblood,glutathionewillbemadefromit,andoxida1vestressdecreased.

SlowAgingByAmplifyingAutophagy(withWATER)

Oneofthemajorfactorsinillness,disease,obesity,andfaGgueinthemodernworldischronicallydisruptedcircadianrhythm,orthebodyclock.

Abigreasonwhydisruptedcircadianrhythmislinkedtosomanydiseasesfromcancer,toAlzheimer’s,toobesity,tofaGgue…IsthatitREPRESSESautophagy.

HowArGficialLightDisruptsAutophagy

HowArGficialLightWrecksYourBodyandYourEnergy

CircadianDisrup1on+Decreased

Prolac1n



Prolac1n


Inhibitedgrowthhormonesurge+inhibitedautophagy


Prolac1n


Inhibitedgrowthhormonesurge+inhibitedautophagy

Acceleratedaging+Blunted

energylevels

Snackinga[erdinner…Effectoncircadiancycles

Ifyouchoosetoeatwithin3-4hoursofsleepyouwillSUPPRESSthehormonesthatareneededtoturnonautophagyatnight.

Snackinga[erdinner…Effectoncircadiancycles

• Doyoueatdinnerlateatnight?Ifso,youmaybesubtlyshi[ingyourbodytowardsfatgain.• "RikaYokoyama,MS,andcolleaguesfromtheHealthCareFoodResearchLaboratoriesoftheKao

CorporaGoninTokyo,Japan,comparedtheeffectsofearlyandlatemealsinacrossoverstudyof10healthyJapanesemen.Themenconsumedlunchat1:00pmandbreakfastthefollowingdayat8:00am;theyhaddinnerat7:00pmintheearlydinner(ED)condiGonandat10:00pminthelatedinner(LD)condiGon.Allmealswerethesame,andwereconsumedinarespiratorychamber,wherethesubjects'energyexpenditureandfueluGlizaGonweremeasuredfrom12:30pmunGl11:30amthenextday.

• IntheEDcondiGon,average23-hourenergyexpenditurewas1885(±231)calories;intheLDcondiGonitwas1837(±228)calories(P<.05).

• "Wesawasharpdeclineinpostprandialenergyexpenditure,ordiet-inducedthermogenesis(DIT),duringsleepapertheLDcondi1on.IntheEDcondiGon,thedeclinewasmoremoderate,"Ms.YokoyamatoldMedscapeMedicalNews."Presumably,thatwasbecauseintheEDcondiGon,moreGmeelapsedbetweendinnerandbedGme.However,wecouldnotidenGfythereasontheDITdeclinedsosharplyduringsleepa[erthelatedinner."NorcouldthedifferencesbetracedtovariaGonsinphysicalacGvity;infraredmoGonsensorsintherespiratorychamberdidnotdetectanychangesinphysicalacGvitybetweenthecondiGons,"sheexplained.

• InsulinandbloodglucoselevelsweremarkedlyhigherintheLDthanintheEDcondiGona[erdinner(P<.01).FreefanyacidswerealsohigherintheLDcondiGon,andremainedelevatedunGlbreakfastthefollowingday.Theauthorsconcludedthatea1ngdinnerlatewasassociatedwithlowertotalenergyexpenditure,hyperinsulinemia,andhyperglycemia,whichover1mecouldresultinobesity."

LateDinnerPredisposestoFatGain

• Phenomenalnewstudy!

• “ASmartphoneAppRevealsErra1cDiurnalEa1ngPaEernsinHumansthatCanBeModulatedforHealthBenefits.”(PublishedinthejournalCellMetabolism).

• TheyusedanapptomonitorthetypicalfeedingpanernsofmostAmericans,andfoundsomeveryimportantthingsthatmanyotherstudydesignshavenotbeenabletopickup.

Here'ssomeofthemostimportantfindings:


1. Mostpeoplehaveadailyfeedingwindowof15hoursorlonger.(ALONGfeedingwindowthatextendsalmostfromimmediatelya[ermorningwakeuptothemomentsbeforesleep).



2. Mostpeoplefasteachdayonlyforthe1methey'reinbed(just8or9hours).Notethatformostpeople,thisperiodofnotconsumingcoincideswithcompletesedentariness(sleep),whichallbuteliminatesanyextendedperiodsofBURNINGoffenergywithoutconsumingany.MostpeopleareessenGallyALWAYSinastatewheretheirenergystoresaretoppedout,andtheyneverreallyputtheirbodyinastatewheretappingintobodilyreservesgetsswitchedonforanysignificantlengthofGme.It'ssortoflikestoppingatthegasstaGona[erevery25milesyoudrive.You'realwaystoppingitoffwithouteverreallyfullyusingthetankofgasthat'sinthere.




3. Mostpeopleconsumethealargepor1onoftheirdailycaloriesintheeveningsaper6pm(a[ersunsetinmanycases),inaddiGontotheverylongfeedingwindows.





4. Therewassignificantvaria1oninmeal1mingpaEernsfromweekdaystoweekends,whichtheylikenedtometabolicjetlag.






5. TheyfoundthatthemajorityofcaloriespeopleconsumeishappeninginBETWEENMEALSassnacks.(Andmanypeopleareunconsciousofhowmuchthey'reactuallyconsuminginbetweenmeals).

6. Shorterfeedingwindowshavebigbenefits!WhenoverweightindividualsSHORTENEDtheirfeedingwindowfromgreaterthan14hourfeedingwindowsto10-11hourfeedingwindows,theyLOSTFAT,SLEPTBETTER,andIMPROVEDTHEIRENERGY.






5. TheyfoundthatthemajorityofcaloriespeopleconsumeishappeninginBETWEENMEALSassnacks.(Andmanypeopleareunconsciousofhowmuchthey'reactuallyconsuminginbetweenmeals).

6. Shorterfeedingwindowshavebigbenefits!WhenoverweightindividualsSHORTENEDtheirfeedingwindowfromgreaterthan14hourfeedingwindowsto10-11hourfeedingwindows,theyLOSTFAT,SLEPTBETTER,andIMPROVEDTHEIRENERGY.

3WaysToAmplifyAutophagyandBoostYourCellularRejuvenaGon

1. Amplifycircadianrhythm

2. AmplefasGngwindoweachnight

3. WaterattherightGme

ThisisjustONEoftheFoundaGonalCellRegeneraGonStrategies



Step1ofOpGmalEnergyLevelsisHavingSolidCellRegeneraGonHabits



BUILDINGTHECELLULARENGINE

STEP2:BUILDINGYOURCELLULARENGINE

Mitochondriaarethepartofthecellthat“burn”thecalories(carbsandfats)andturnthemintoenergyforthecell.Wehave500-2,000percell!

WhatareMitochondria?TheCellularEnergyGenerator!

Ifyouansweryestothese,thenthatmayindicatelowmitochondrialfuncGon:

• DoyougetGredo[en?• Doyouhavealowmetabolism?

• Doyoulackenergyintheday?• Doyouhaveadisturbedcircadianrhythm?

(sleepyduringthedayand/orhavetroublesleepingatnight)• DoyouhavechronicinflammaGon?

SymptomsofLowMitochondrialFuncGon

Now,here’sthereallyincrediblepartthatmostpeopledon’tknow…Dependingonyourlifestylehabitsandenvironment,youhavetheabilitytodramaGcallyincreasetheSIZEandPOWERofthemitochondriainyourcells.AndyouevenhavetheabilitytoCREATEandBUILDNEWMITOCHONDRIAFROMSCRATCH,anddramaGcallyincreasetheamountofthesepowerplantsinyourcells.

Sothinkaboutthatformoment…inmostareasoflife,wecanonlyget10or20%improvement,butwithenergylevels,youcandoubleorTRIPLEyourenergylevels.

Nowyoumightstarttoseehowthisispossible.

Ifyouarelookingatthecellularengineinourcells,andyouhavetheabilitytoDOUBLEtheSIZEandPOWERofthemitochondriaofyourcells(theplacewhereenergyisbeingproduced),thenitmakeslogicalsensethatyoucanDOUBLEyourenergylevels.

Butitactuallygoesbeyondthat…remember,youalsohavetheabilitytoliterallycreateMOREmitochondriafromscratch.

Sonotonlyareyoubuildingbiggerandmorepowerfulcellularpowergenerators,butatthesameGme,youcanactuallygofromhavingsay500linlecellularenginesinyourcellto1,000.Thinkaboutthat…youcangofrom500SMALLlinleenergygeneratorsineachcellto750or1,000BIGPOWERFULENERGYGENERATORS!

• Mitochondriaarethecellularenergygenerators!

• Wehaveoverbetween500-2,000percell

WhyisMitochondrialBiogenesissoImportanttoIncreasingEnergyLevels?

BiggermitochondriaandMORE

mitochondria

BiggerCellularEngine

HighercapacitytoPRODUCEENERGY!

MoreMitochondria=BiggerCellEngine!

Withwelldesignedstrategies,youcangofrom500mitochondriainyourcellsto750or1,000ormore!

WhenyouincreasetheamountofmitochondriainyourcellsandtheSIZEandPOWERofthosemitochondria,youcanDOUBLEtheenergyproducingcapacityofyourcells!

TheHiddenKeyToHighEnergyLevels:MitochondrialGrowthandBiogenesis

ThebonomlinehereisthatifyoucanDOUBLEorTRIPLEtheSIZEandPOWERofyourcellularenergygenerators…whichisliketakingoutyourcar’sengineandreplacingitwithabigger,farmorepowerfulengine…Basically,youcanDOUBLEorTRIPLEtheamountofenergyyourbodyiscapableofproducing,andyoucanDOUBLEorTRIPLEyourenergylevels.

• TheonlyproblemistheyareverysensiGvetodamage…fromuncontrolledoxidaGvestress,whichresultsfromtoxicinsults,infecGons,allergens,stress,andjusteaGngtoomuchpoorqualityfood.

• Butevenmoreimportantlythanthat(andlepoutbymostpeople)…thebiggestfactoristhat,muchlikeaMUSCLE,mitochondriawillSHRINK(atrophy)andbecomeWEAKwhennots1mulatedthroughHORMETICSTRESSORS!

Theproblem…

• TheonlyproblemistheyareverysensiGvetodamage…fromuncontrolledoxidaGvestress,whichresultsfromtoxicinsults,infecGons,allergens,stress,andjusteaGngtoomuchpoorqualityfood.

• Butevenmoreimportantlythanthat…thebiggestfactoristhat,muchlikeaMUSCLE,mitochondriawillSHRINK(atrophy)andbecomeWEAKwhennots1mulatedthroughHORMESIS!

Theproblem…

WhattheheckisHORMESIS?

HORMESIS:MajorKeytoEnhancedHealth,Longevity,andENERGY

Oneofthemostimportant—ifnotthemostimportant

—strategyforhealthandenergyenhancement.

Candlevs.Fire(ametaphorforunderstandinghowhormesisworks)

“WindexGnguishesacandleandenergizesfire.Likewisewithrandomness,uncertainty,chaos:youwanttousethem,nothidefromthem.Youwanttobethefireandwishforthewind.”

--NassimNicholasTaleb

WhatisHormesis?

Hormesisistheprocessbywhichamildoracutestressorincreasesresistancetootherstressorsandincreasesthehealth,resilience,andvitalityoftheorganism.

• Itcanincreaseresistancetoavarietyofstresses,notonlytheonetowhichyouareexposed.

HormesisisMoreFamiliartoYouThanYouRealize

• Itmightsoundlikeaforeignconcept,butyou'remorefamiliarwithitthanyouthink.– Exerciseisaformofhormesis.

• It'sastressplaceduponthebodythatincreasesresistancetoanumberofotherstressors:physicalexerGon,cardiovasculardisease,depression,diabetes,age-relatedcogniGvedecline,neurodegeneraGvedisease,etc.

• Hormesisisbasicallyintroducinganacutestress(lowerdosestressor)tothebodythatsGmulatesthebodytoadaptandgrowmorefittobepreparedforgreaterloadsofthatstressor.

• Bybeingprepped,thebodycanbeshi[edintoastateofhigherperformanceasitmakesadaptaGonsthatbenefitwholeorganismhealth.

StressToleranceisTheKEYtoLongevity

• FromthediscussionsecGonofonescienGficstudyonthesubject:• “Stresstoleranceandlifespanextensionareremarkablycorrelated.The

contradictoryextensionoflifespanbyostensiblydeleteriouscondi1ons,andtheconcomitantinduc1onofstresstolerance,suggeststhatlifespanextensionmayoccurthroughthehorme1cinduc1onofdamage-bufferingcytoprotec1vemechanisms.[…]

• LifespanposesanevoluGonaryconundrum,asthegeneGcdeterminaGonoflifespanostensiblysuggestspost-reproducGveselecGon.Ourdatasuggeststhatlifespan-determininggenesdonotspecifylifespanperse,butrathertheac1vityofdamage-bufferingcytoprotec1vepathwaysnormallyengagedonlyinresponsetostresss1muli,suchastoxins.”

• ThesestressresponsesareacGvatedinthefaceofpotenGallydamagingsGmuli,suchasexercise,toxins,fasGng,andsolarradiaGon.

• Ifonewantsmoreenergy,greatervitalityandalongerlife,acGvaGonoftheseresponsesonaregularbasisisthewaytogo.

HormesisisTheBody’sWayofAdapGngtoaHarshEnvironment

Themechanismofhormesisappearstobeovercompensa+ontore-establishhomeostasis-whichisatechnicalwayofsaying

thatanorganismrespondstosmallstressesbybecomingmorerobusttoadapttoachallengingenvironment.

Inalargersense,hormesismayhelpexplainwhypeoplewholeadstrenuousliveswithplentyofmoderatephysicalchallengesmaybehealthierandlivelongerthanthoseinmorecomfortablecircumstances.

BOTHTOOLITTLEANDTOOMUCHSTRESSAREPROBLEMATIC

TheParadigmShi[

• Thereareboth“good”and“badstressors.”• WeNEEDampleexposuretohormeGcstressorstobeopGmallyhealthyandenergeGc!– (butBRIEFexposures,notchronicexposure!)

Hormesismaybethesinglemostimportantstrategytoincreaseyourmetabolichealthandboost

energylevels.

Hormesisisthebasisonwhichanynumberofinputscausesbenerhealth.

Itmightnotbegoingtoofartosaythathormesisisthevery

basisofhealth!

• Anyinputthatcausesbenerhealth,inputssuchasexercise,fruitsandvegetables,coldshowers,interminentfasGngandcalorierestricGon,ionizingradiaGonfromthesun,alloftheseworkbyproducingastress,hencetheyworkbyhormesis.– (Itmightinterestyoutoknowthatfruitsandvegetablesarehealth-givingpreciselybecausetheycontainsmallamountsoftoxicphytochemicals,fromwhichthebodymustdefenditself,broccolibeingaprimeexample.)

• TheoppositeofproducinghormeGcstresscanbeseeninthecouchpotatolifestylethatleadstoobesity,diabetes,heartdisease;failuretosubjectthebodytotherightamountofstressproducesillhealth.

TheAgeofHormesisandTheAgeofFragility

TheAgeofHormesis

Ourhumanancestorslivedandsurvivedinageswhenfoodmayhaveo[enbeenhardtocomeby,whenexerciseintheformofwalking,hunGng,building,gathering,andsoonweredailyrequiredacGviGes,andinwhichtheyateplantsthatcontainedtoxins.Itstandstoreasonthatwe’readaptedtothesecondi1ons,andanydevia1onfromthemispoten1allyinjurioustohealth.

TheAgeofANTI-Hormesis(Fragility)

Wenowliveinanageof,wemightcallit,anG-hormesis.Exerciseisnolongerarequirement,foodisavailablewheneverwewantit,andajunkfooddietexcludingdietaryphytochemicalsisthenormformany.Asaresult,wehavetheobesityepidemic,rampantdiabetesandheartdisease,andalltherest.

EVOLUTIONARYPERSPECTIVE:Notonlyarewedesignedtosurvivestressors,buttoTHRIVEwith

them!

• Inordertosurviveandreproduce,ourancestorhominidsspentmostoftheirwakinghoursworkingtofindfood,eitherby‘grazing’onplantsorbyhunGnganimals.

• TheywereREGULARLYexposedtophysicalaci1vty,occasionalfas1ng(duetofoodscarcity),noxiousplantphytochemicalsandtheelements(bothheatandcold).

• ALLofthesearehorme1cstressorsthatnotonlydon’tharmus,buthavePROFOUNDhealthBENEFITS!

• InterminentfasGngprotectsagainstobesity,diabetes,cancers,neurodegeneraGvediseases,andcanextendlifeinexperimentalanimalsby30%.

• Exercisedoesmuchthesame,andalsoimprovesneuralconnecGonsandnumber;thosewhoexerciseregularlycanliterallyexpandtheirbrainsandcogniGvecapacity,i.e.intelligence.

• Anotherexampleofhormesisisdietaryphytochemicals,whichareactually“noxious”.Cold,heatandotherhormeGcstressorscanalsosGmulatealotofthesamemolecularpathwaysasexercise.

EVOLUTIONARYPERSPECTIVE:Notonlyarewedesignedtosurvivestressors,buttoTHRIVEwith

them!

Now,here’sanimportantpointtounderstand:It’snotjustexercisethatdoesthis—lotsofthingsdo!

Andbyexposingyourbodytotheseformsofhormesis,yourbodymakesadapta1onsthatmakeitmoreenerge1c,moreresilient,andhealthier.(Justlikewithexercise!)

ExamplesofHormesis

1. Exercise(allsubtypes)2. InterminentfasGng3. Interminentnutrientcycling(i.e.carbs/fats/proteins)4. Cold5. Heat6. Redandnear-infraredlight7. Hypoxia8. Oxygenbankruptcy9. UVlight10. XenobioGcs(caffeine,nicoGne,alcohol,manydrugs)11. Dietaryphytochemicals(xenohormeGns)

ExamplesofHormesis

1. Exercise(allsubtypes)2. InterminentfasGng3. Interminentnutrientcycling(i.e.carbs/fats/proteins)4. Cold5. Heat6. Redandnear-infraredlight7. Hypoxia8. Oxygenbankruptcy9. UVlight10. XenobioGcs(caffeine,nicoGne,alcohol,manydrugs)11. Dietaryphytochemicals(xenohormeGns)

• AllofthesehavebetweendozensandTHOUSANDSofstudiesshowingprovenhealthbenefits.

• QuesGon:Howmanyofthesedoyouthinkmostpeopleuse?

HavingMULTIPLElayersofhormesisinyourlifeisamajorKEY

toopGmalhealthandenergy.

HowDoesHormesisRelatetoEnergyLevels?

Simple:ThebodyrespondstohormeGcstressorsbyBUILDINGUPtheCELLULARENGINE!

– Itbuildsbigger,morepowerfulmitochondria,andmoreofthem!

– Moremitochondriaandmorepowerfulmitochondria=biggercellengine=moreenergy!

Here’stheKEYPOINT:

ThemoreyourbodyhasbeenexposedtohormeGcstressorsandhadthechancetoadapttothem,themoreresilientyourbodybecomes.

…whichmeansthemoreopGmalyourmetabolichealthis,themoreresistanttodiseaseyourbodyis,andthemorecellularenergyyourcellsproduceandthemoreenergyyoufeel.

TheFragile-BulletproofSpectrum

BULLETPROOF

Avoidanceofall

stressorsRegularsystemaGcexposuretoawidevarietyofhormeGc

stressors

Again,thereareLOTSofDifferentTypesofHormesis

(anditwouldrequiremanyhoursoflecturetogooverallofthem)

• Exercise• Interminentfasts• Cold• Heat• Redlight• Hypoxia• Oxygenbankruptcy• Dietaryphytochemicals(xenohormeGns)

Solet’sjustexploreONEoftheseforthisvideo,togiveyouapowerfulnewstrategytoincrease

yourmitochondria


WhatTypeofExerciseisBestforMitochondrialBiogenesis?

TheeffectofdifferentexerciseregimensonmitochondrialbiogenesisandperformanceTHESISFORDOCTORALDEGREEByNiklasPsilander,2014.OneofthemostprofoundadaptaGonstoendurancetrainingisincreasedmitochondrialfuncGonandcontentwithintheexercisingmuscles.MitochondrialqualityandquanGtyarecloselyrelatedtoseveraloftheposiGvehealtheffectsreporteda[ertraining.HighmitochondrialcontentstronglycorrelateswithmuscleoxidaGvecapacityandenduranceperformance.Eventhoughitiswellknownthatendurancetrainingincreasesmitochondrialcontent,itisunclearwhichtypeoftrainingisthemostefficienttopromotemitochondrialbiogenesis.Therefore,thebasisforcurrentexerciserecommendaGonsrelaGvetomitochondrialbiogenesisispoororabsent.Thus,themainobjecGveofthisthesiswastoevaluatetheeffectofdifferenttrainingstrategiesonmitochondrialbiogenesis.

WhatTypeofExerciseisBestforMitochondrialBiogenesis?

PGC-1αisakeyregulatorofmitochondrialbiogenesisandtheexpressionofPGC-1αcanthereforebeusedasamarkerofthisprocess.

StudyI:TheexpressionofPGC-1αandrelatedgeneswereexamineda[er90minofconGnuousandintervalexerciseinuntrainedsubjects.TheexerciseprotocolsinfluencedtheexpressionofgenesinvolvedinmitochondrialbiogenesisandoxidaGvemetabolisminasimilarmanner.Bothintervalandcon1nuousexercisewerepotenttrainingstrategiesforrela1velysedentaryindividuals.

StudyII:TheexpressionofPGC-1αandrelatedgeneswereexamineda[erlow-volumesprintinterval(SIT)andhigh-volumeinterval(IE)exerciseinhighlytrainedcyclists.SITinducedasimilarincreaseinPGC-1αexpressionasIEdespiteamuchlowerGmecommitmentandworkcompleted.Sprintintervalexercisemight,therefore,beaGmeefficienttrainingstrategyforhighlytrainedindividuals.

StudyIII:TheexpressionofPGC-1αandrelatedgenes,aswellastheacGvityofupstreamproteins,wereexamineda[erconcurrent(ER:cycling+legpress)andsingle-mode(E:cyclingonly)exerciseinuntrainedsubjects.PGC-1αexpressiondoubledaperERcomparedwithE.Itwasconcludedthatconcurrenttrainingmightbebeneficialformitochondrialbiogenesisinuntrainedindividuals.

StudyIV:TheexpressionofPGC-1αandrelatedgeneswereexamineda[erexerciseperformedwithlow(LG)andnormal(NG)muscleglycogeninwell-trainedcyclists.PGC-1αexpressionincreasedapproximatelythree1mesmoreaperLGcomparedwithNG.Thisfindingsuggestedthatlowglycogenexerciseisapotentinducerofmitochondrialbiogenesisinwell-trainedindividuals.

SummingUp:ExerciseandMitochondrialBiogenesis

Summary:ExerciseandMitochondrialBiogenesis

Untrainedsubjects

• ConGnuousandintervalexercisehaveasimilareffectonPGC-1α,andothergenesregulaGngmitochondrialbiogenesis,iftheduraGonandworkdonearethesame.

• ConcurrentresistanceandenduranceexercisedramaGcallyenhancesthesignalingpathwayofmitochondrialbiogenesis(overenduranceexercisealone).

Trainedsubjects

• SprintintervaltrainingisapowerfulinducerofPGC-1α,andothergenesregulaGngmitochondrialbiogenesis.Likelyneedstobedonefasted.(Addedbonus:LepGnmimeGc,whichmayhavepowerfulimplicaGonsforincreasedenergylevelsandfatloss.)(Note:Doesnotactuallyneedtobe“sprinGng”—sprinteffortsonacyclealsowork.)

• Eightweeksofconcurrentstrengthandendurancetrainingdoesnotenhancemitochondrialcontent(CS-acGvity)orperformance

• ExercisewithlowmuscleglycogenenhancestheexpressionofPGC-1α,andothergenesregulaGngmitochondrialbiogenesis

Generalfinding

• Bothexercisetypeandglycogenstatusinthemuscleplayaroleinmitochondrialbiogenesis.


Untrainedsubjects



Trainedsubjects




Generalfinding



Untrainedsubjects



Trainedsubjects




Generalfinding


ANYtypeofexercisewillworktoincreasemitochondrialbiogenesis.Butcombina1onexerciseofbothresistanceexerciseandenduranceorHIITismosteffec1ve.

YouwillhavetodoeitherHIITorSIT.ExperimentwithdoingHIITorSITworkoutsaperoccasionalintermiEentfastsand/orthenightlyfast.

BoEomline:Areyoucurrentlysedentaryanduntrained?Areyoucurrentlyaworkoutwarriorwhoexerciseclosetoeveryday(andyou’realreadyingoodmetabolichealth)?

BoEomline:Areyoucurrentlysedentaryanduntrained)?



ThisisjustONEexampleofastrategytoboost

mitochondrialbiogenesis.

ThereareliterallyDOZENSofotherstrategiesthatarescienGficallyproventoboostmitochondrialbiogenesis—andI’veoutlinedthemallinmyprogram,TheEnergyBlueprint.

AND…ManyofthemareSYNERGISTIC!SoyoucanlayerthemtogethertomakethemWAYMOREPOWERFUL!

ExamplesofHormesis


ExamplesofHormesis


COLD–EssenGaltoOpGmalEnergyandHealth

HydrotherapyhasactuallybeeninusesinceancientGmesasawaytobalancethebodyand

mind.

AccordingtoHippocrates,watertherapy‘allayslassitude’(physicalor

mentalweakness).

HowDoesHydrotherapyWork?• ThroughoutourmillionsofyearsofevoluGon,primateshaveendured

physiologicalstressorsliketemporarycoldandheattemperaturechangesasapartofdailylife.HydrotherapyisdesignedtotakeadvantageofthenaturalbodyreacGontothesechangesinordertomakethebodystronger.

• Applyingwaterofdifferenttemperaturestoourskincanchangeourphysiologyandmood.Whenhumanstakeacoldswim,onceovertheiniGalshockofthecold,itisusuallyveryinvigoraGng.

• Thisisbecausewetandcoldcausesoursurfacevesselstovasoconstrict(Gghtenup)makingbloodmovefromthesurfaceofyourbodytothecore,asameanstoconserveheat.Notonlydoesitconserveheat,italsoreflexivelybathesthebrainandvitalorgansinfreshblood.ThismovementwillbringnutriGon,oxygenandalsohelpgentlydetoxifythearea.Warmwaterwillmakethevesselsvasodilate(relax)whichwillbringblooduptothesurface.Thishelpsbloodmoveback,awayfromthecore,cleaningoutthecore.

• Medicalresearchhassupportedtheuseofhotandcoldbathsaswell.

• Decreasesinstresshormones(likecorGsol)havebeenreportedwithwaterbathing(Todaetal.,2006).Ithasalsobeenshownthatwaterbathingmayalsohelpthebalanceofthefeelgoodneurotransminerserotonin(MarzsziGetal.,2007).

• FootbathshavebeenshowntoinducerelaxaGonbydecreasingthatstressresponse,whereithasbeennotedthatthesympatheGcnervoussystem(the‘fightorflight’partofournervoussystem)wasabletocalmdown(Yamamotoetal.,2008).ThomasJeffersoniswellknowntohaveusedacoldfootbatheverymorningfor60yearstomaintainhisgoodhealth.

• AccordingtothemostrecentstaGsGcsfromtheCDC,oneoutofeverytwentyAmericanssuffersfromdepression.

• Afull27%ofthesepeoplereportthattheircondiGonissobadthatitpreventsthemfromperformingeverydayacGviGesorassociaGngwithothers.Ifyou’reeversufferedfromevenmilddepression,youknowhowdifficulttheexperiencecanbe.InaworldasbeauGfulandvariedandabundantasours,anyemoGonaloffsetthatdisconnectsyoufromdailyexperienceisatragedy.

• ThemainsoluGontothismonumentalhealthissuethat’sofferedbyconvenGonalmedicineisprescripGonanGdepressantdrugs.230millionprescripGonsarefilledforthesedrugseveryyear—anumberwhichdoublesnearlyeverytenyears—andaccordingtostudies,theireffecGvenessisextremelypoor.Unfortunately,thisfailureiscoveredbyupdrugcompanies,whichmakebillionsofdollarsperyearfromthesaleofanGdepressants.

• But,unbeknownsttomostpeople,therearenaturaltreatmentsolu1onsfordepressionthatarenaturalandfast-ac0ng.Oneofthemostpromisingofalliscoldwaterexposure.

• Youheardthatright—frequentexposuretocoldwatercanalleviatedepressioninasurprisinglyshortamountofGme.

• Moreandmorepeoplearediscoveringthatcoldwatertherapycanchangeyourlife.

• ThispracGceofcoldexposureisnotwithouthistoricalprecedent;spiritualandmedicaltradiGonsthroughoutrecordedhistoryhavelaudedthevirtueofcoldwaterbathing(yogiswouldtravelvastdistancestofindsolaceintheglacialwatersofHimalayanwaterfalls).

• Hippocratesbelievedthathydrotherapy“allaysphysicalandmentalweakness,”andthetradiGonplayedanimportantrolein19thcenturyGermannaturopathy.

ColdWaterExposureCanAlleviateDepression

• Onlyrecently,though,hasmodernmedicalsciencehadanythingposiGvetosayaboutit.ResearchersfromtheVirginiaCommonwealthUniversitySchoolofMedicinereportedthatdepressedpaGentsexperiencedasignificantmoodimprovementbecauseofcoldwaterexposure.Theysimplytooka2-3minuteshowerat68degreesFahrenheit,onceortwicedailyfortwomonths.

• OtherresearchhasalsodemonstratedthathydrotherapyisremarkablyeffecGveatrelievingdepression’ssymptomsandrelatedcondiGons.OnestudyfoundthepracGcetobemoreeffec1veatameliora1nganxietyandmoodinstabilitythanPaxil(aleadingpharmaceu1cal),andanotherfoundthatcoldwaterexposureworkswondersforbothdepressionandchronicfa1gue.

ColdAsEffecGveasAnG-AnxietyDrugs

or…

• ColdwaterexposurethushelpsusreturntoanaturalstateofbalancebyacGvaGngthesympatheGcnervoussystem,increasingbloodflowtothebrainandcore,andincreasingbloodlevelsofbeta-endorphinandnoradrenaline.ItalsohelpscalmsystemicinflammaGon,whichisstronglylinkedtodepression.Andbytheway,exercise(whichcouldalsobeviewedasakindofself-inducedphysiologicalstressor)alsotriggerssomeoftheseposiGveeffects—soanexerciserouGnefollowedbyacoldshowercandeliverapowerfulone-twopunchtodepression.

• Here’sanotherfascinaGngeffectofcoldshowers:becauseyourskinhasfarmorecoldreceptorsthanwarmreceptors,suddenexposuretocoldwatersendswhatresearcherscall“anoverwhelmingamountofelectricalimpulsesfromperipheralnerveendingstothebrain.”ItisbelievedthatthisunwitngbrainsGmulaGoncanhaveapotentanGdepressanteffect—ahypothesisborneoutbytheeffecGvenessofelectroshocktherapyagainstdepression.

• Thepunchlineisthatcoldshowerscanofferremarkablerelieffromdepression,withoutanyofthesideeffects,complicaGons,orassociatedcostsofprescripGonanGdepressants,electroshocktherapy,andothermedicalintervenGons.AndtheyfeelabsolutelyinvigoraGngtoo!

ColdCanDramaGcallyImproveMoodandEmoGonalState

AnothergroupofresearchersfromVirginiafoundthathydrotherapymaybeusefultotreatcancerandchronicfaGgue,aswellasbeusefulinthetreatmentofdepression(Schevchuk,2008).

ThreeprofoundeffectsofCOLDonourphysiologywhenitcomestoenergylevels…

1. InducGonofmitochondrialbiogenesis.

2. UpregulaGonofimportantmoodandenergy-boosGngneurotransminersinthebrain

3. UpregulaGonofhormonesinvolvedinenergyproducGonandincreasedlepGnsensiGvity.

COLD–EssenGaltoOpGmalEnergyandHealth

• AcolderenvironmentincreasesBATacGvityandmetabolism

• EvenleansubjectsincreaseBATandburnfat• Shiveringreleasesirisin,whichturnswhitefat

intobrownfat• Irisincorrelatestolongertelomeresandlongevity• Irisinmayexplainhowcoldthermogenesiscan

buildmuscle• IrisinincreasesinsulinsensiGvityandnutrientuptakeinto

muscle• Canirisinhelpfightcertaintypesofcancer?• BATburnsglucoseandboostsmetabolisminhumans

VastArrayofMetabolicBenefitsFromColdExposure

• Coldstressturnswhitefatinto“beige”fat• BATtherapytocombatobesity• BATburnsfatinthebloodstream• BATcontributestoonlysomeofthemetabolicincreaseofcoldstress

• BATacGvityinhumansinverselycorrelatetoobesity

• Risingenvironmentaltemperatureslinkedtoobesity?


• ColdexposureincreasesadiponecGnlevels• AdiponecGnburnsfat• AdiponecGnincreasesmitochondriaandreducesfreeradicalsin

humanskeletalmuscle• AdiponecGnincreasesmitochondriainhumanskeletalmuscle• AdiponecGnincreasesglucoseuptakeandfatburninginskeletal

muscle• AdiponecGnpushesglucoseintomuscle• AdiponecGn,obesity,insulinresistance,

andfat-burning• AdiponecGnresistanceinobesity• BrownFatsucksupglucosefromthebloodstream• Coldexposureconvertswhitefatto“beigefat”inmice• BAT-disabledmicebecomeobese


• AdiponecGnmayhelpfightcancer• LowadiponecGnandheartdisease,diabetes,systemic

inflammaGon,andmetabolicdisorder• AdiponecGn,HDL,anddiabetes• AdiponecGnasatreatmentforobesityandheart

disease• AdiponecGn,fasGng,andcircadianrhythms• AdiponecGnburnsoffglucoseandincreasesinsulinsensiGvity• AdiponecGnisproducedfrommuscleaswellasfat,inmice

ExerciseincreasesadiponecGnlevelsinobesemen• GlucoseuptakemayhelpexplainCT’s

abilitytopreserveandbuildmuscle


• Coldexposurebuildwillpower.Especiallywhendonefirstthinginthemorning.

• Doingsomethingyouaresoresistantto,everysingleday,rightwhenyouwakeup,takesalotofmentalstrength.AndoverGme,thismentalstrengthanddisciplinewillbecomeanautomatedhabitthattransferintoeveryareaofyourlife.

1)ColdExposureBuildsStrongWillPower

• Doyougetflustered,anxiousorirritableeasily?• Coldshowerscanhelp.Seriously,coldshowerstrainyour

nervoussystemtobemoreresilienttostress.• Asshowninonestudy,coldshowersactasasmallformof

oxidaGvestressonyournervoussystem.AndoverGme,thebodyadaptstothis.EssenGally,youwillbeacalm,cool,badass.ThefirstGmeyoustepinthatcoldshower,youwon’tbeabletothinkstraight,letalonebreath.Buta[eramonth,youwillbethinkingaboutyourdayinaZenlikefocusastheicecoldwaterhasnoeffectonyou.Thiswilltranslateintoeverydaylifeasyoubrushoffstressfulbullshitthatwouldtypicallyruinyourmood.

• Bodyhardening:AdapGngtoonestressorcanprovidefarreachingbenefitsagainstotherstressors.ThiscanbeviewedasanadapGontorepeatedoxidaGvestress,andispostulatedasamechanismforbodyhardening.Hardeningistheexposuretoanatural,e.g.,thermalsGmulus,resulGnginanincreasedtolerancetostress,e.g.,diseases.–Source

2)ColdExposureImprovesEmoGonalResilience

AlongwithincreasingyouradaptaGontostressfulsituaGons,theywillbuilduptheanGoxidantdefensesysteminyourmitochondria–makingyoulessstressedingeneral.

3)ColdReducesStressandOxidaGoninYourBody

Coldcanbealinlejarringatfirst,butulGmatelyitworkstoincreaseyouroxygenintake&heartrate,resulGnginanaturaldoseofenergythroughouttheday.

4)ColdIncreasesAlertness

• Oneofthemostimportantbenefitsofcoldshowersisthefactthattheyincreaseyourimmunity.

• AstudyfromEnglandshowedthattakingregularcoldshowersincreasestheamountofdiseasefighGngwhitebloodcells,comparedtothatofthosewhotakeregularhotshowers.Thehypothesiswasthattheboysanemptedtowarmit’sselfduringthecoldshower,resulGnginanincreaseinthemetabolicspeedrateandacGvaGonoftheimmunesystem.Thisthenleadstothereleaseofmorewhitebloodcells.

5)ColdImprovesImmunity

NumerousstudieshaveconfirmedthatcoldwaterimmersionsignificantlyspeedsphysicalrecoveryandrejuvenaGonfromintenseexercise.

6)ColdExposureSpeedsUpMuscleRecovery

NumerousstudieshaveconfirmedthatcoldwaterimmersioncanimpactareasofthebraincriGcalforregulaGngmoodandemoGonalstate.

7)ColdExposureRelievesDepressionandAnxiety

Obviously,anicecoldshowerisgoingtogetyouupinthemorning.Wealreadytalkedaboutthescienceshowinghowtheywillincreaseyouralertness,butbeyondthescience,thousandsofpeoplewilltellyouthatthisissimplythebestwayofgetngupandgetngenergizedfortheday.

8)TheyWakeYouUpandenergizeyourbody

• Dailymorningexposuretocold,ideallyfirstthinga[erwakingup.(Youcandoacoldbathorshoweroruseanicevestordocoldexposureoutdoorsifthatispossiblewhereyoulive).

• Startslow!Easeintoitwithawarmshowerpriortocoldone,ifnecessaryforyouatfirst.

• Takeadvantageofcoldoutdoortempsratherthanavoidingthem.

• Don’talwaysprotectyourbodywithclothesandheatersinyourhomeandcar.LetyourbodygetCOLDeverysoo[en—atleastforashortGme.

• Ifcoldisunpleasantoruncomfortable,CHANGEYOURATTITUDE!Focusonthebenefitsratherthanthepain,aswithexercise.

HottoBringtheColdIntoYourHome

Starttheshoweratacomfortablewarmtemperatureandslowlycoolthewateroverafive-minuteperioddownto68degreesFahrenheit(mildlyuncomfortable),andstayatthattemperaturefortwotothreeminutes.Youcanuseathermometertocheckthetemperatureasyougo.Thiscanbeperformedonceortwiceadayforacoupleweeks.• Eachweek,progressivelygoalinlecolder

andcolder.• WhenfirststarGngout,usea3-5minute

pre-adaptaGonwarmshowerandslowlyturnitcolderandcoldertogettothedesiredtemp.

• Note:extremecoldmayactuallyworsenmood.Noneedtogoextremewiththetemps!Don’tputyourselfinpainorshock,butyoushouldbeuncomfortable.

Dosage—STARTSLOW!

• It'sallabouttheattudeyoutakeintothis.Ifyou'rethinking"ahman...thissucks...it'ssouncomfortable...Ihatethis"thewholeGme,you'repromoGngastressreacGoninyourbody.

• YouwanttoEMBRACEit!ThinkaboutalltheposiGvephysiologicaleffectsitshavingasyou'redoingitandSMILE!EnjoytheinvigoraGngeffectsofit.ThentheinvigoraGng,energizing,andmoodli[ingeffectswillnaturallygetyouhookedonit!

It’sallabouttheATTITUDEyouhavetowardsthecold

• It’sreallynotsobad.Infact,nearlyeveryonethatadoptscoldshowersorcoldplungesasadailypracGcelearnstoloveitmuchmorequicklythanyou’dexpect.

• Ifyou’resGllapprehensive,here’ssomegoodnews:thereareevenstudiesthatdemonstratethatjust30secondsperdayofcoldwaterexposurecanhaveasignificanteffectonyouremo1onalstateonoverallwell-being.

• Allstudiesonthesubjectshowedthat68degreesFahrenheitiscoldenoughtoconfergreatbenefit,andthestudywiththemoststructuredprotocolsuggesteda5-minutepre-adaptaGonperiod—meaningthatparGcipantsgraduallyturnedthewaterfromhotto68degreesoverthecourseof5minutes.Alotofpeoplepreferthe“all-at-once”methodbecausethereseemstobesomeenergyboosGngmagicinsuddenimmersionincoldwater.

• It’sinGmidaGngnow,butgivethispracGceatryforatleastafewweeks.AsyounoGcethemoodandenergyli[ingbenefits,youmightjustgethookedsoonerthanyouexpect.

ReadytoGetCold?

HORMESIS:MajorKeytoEnhancedHealth,Longevity,andENERGY

Oneofthemostimportant—ifnotthemostimportant

—strategyforhealthandenergyenhancement.

Here’stheKEYPOINT:

ThemoreyourbodyhasbeenexposedtohormeGcstressorsandhadthechancetoadapttothem,themoreresilientyourbodybecomes.

…whichmeansthemoreopGmalyourmetabolichealthis,whichmeansthemorecellularenergyyourcellsproduceandthemoreenergyyoufeel.

TheFragile-BulletproofSpectrum

Bulletproof

Avoidanceofall

stressorsRegularsystemaGcexposuretoawidevarietyofhormeGc

stressors

HormeGcStressorsBuildTheCellularEngine

Hormesismaybethesinglemostimportantstrategytoincreaseyourmetabolichealthandboost

energylevels.

IMPORTANTPOINT…Remember,hormesisneedstobeBALANCEDwithefficientcellularregenera1on(factor#1)!

CellularRegeneraGon



CellularRegeneraGon




CellularRegeneraGon




KeyPoint:Thehiddenkeytohigherenergyisbuildingthecellular

enginethroughhormesis.

Minimal exposure

to hormetic stressors

AMPLE exposure


Increased energy levels

Increased fitness

Resistance to disease

Increased longevity

Poor energy levels

Low fitness

Increased susceptibility to

disease

Decreased longevity

stressors


Minimal exposure


AMPLE exposure



Increased fitness


Increased longevity

Poor energy levels

Low fitness


disease

Decreased longevity

MoreMitochondria=BiggerCellEngine!

Withwelldesignedstrategies,youcangofrom500mitochondriainyourcellsto750or1,000ormore!

WhenyouincreasetheamountofmitochondriainyourcellsandtheSIZEandPOWERofthosemitochondria,youcanDOUBLEtheenergyproducingcapacityofyourcells!

SGmulaGngMitochondrialGrowth/CreaGonistheKEYtoEnergy

BiggermitochondriaandMORE

mitochondria

BiggerCellularEngine

HighercapacitytoPRODUCEENERGY!

Summary–Take-homepoints:

CellularRegeneraGon



CellularRegeneraGon

MOSTPEOPLEAREDEFICIENTINBOTHOFTHESETWOKEYFACTORS!


CellularRegeneraGon

SothegoalistoaddmoreofBOTHintoyourlife!


CellularRegeneraGon

First,youstartwiththeFOUNDATION,whichis…





CellularRegeneraGon

Thenyoustartbuildingyourcellularengineupsoitproducesmoreenergy


Minimal exposure


AMPLE exposure



Increased fitness


Increased longevity

Poor energy levels

Low fitness


disease

Decreased longevity

ExamplesofHormesis

1. Exercise(allsubtypes)2. InterminentfasGng3. Interminentnutrientcycling4. Cold5. Heat6. Redandnear-infraredlight7. Hypoxia8. Oxygenbankruptcy9. UVlight10. XenobioGcs(caffeine,nicoGne,alcohol,manydrugs)11. Dietaryphytochemicals(xenohormeGns)

ANYtypeofexercisewillworktoincreasemitochondrialbiogenesis.Butcombina1onexerciseofbothresistanceexerciseandenduranceorHIITismosteffec1ve.

YouwillhavetodoeitherHIITorSIT.ExperimentwithdoingHIITorSITworkoutsaperoccasionalintermiEentfastsand/orthenightlyfast.

BoEomline:Areyoucurrentlysedentaryanduntrained?Areyoucurrentlyaworkoutwarriorwhoexerciseclosetoeveryday(andyou’realreadyingoodmetabolichealth)?




YOURHOMEWORK:Here’swhatIwantyoutodo…

1. ChoosejustTWOofthefoundaGonCELLREGENERATIONstrategiestoworkon– e.g.sleepandautophagy,ornutriGonandcircadianrhythm

2. ThengettoworkontheTWOformsofhormesistointegrateintoyourlife.– IrecommendfollowingtheexerciseprotocolsIoutlinedandcoldhormesis.

FormoreinformaGonaboutmyprograms,includingTheEnergyBlueprint

Emailme:[email protected]

How to Overcome Fatigue and Maximize Your …...2016/04/18 · Energy levels are the FOUNDATION for your overall experience in life. Your mood, your vitality, your health, your body,

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