• Undereat during the day
• Eat your main meal at night
• Provide your body with all essential nutrients (i.e. vitamins, minerals, EFA’s, Amino Acids, Probiotics)
• Introduce all tastes, aromas, textures and colors possible in your meals
• Detox by minimizing animal food intake for a few days
• Rotate between days of high protein, high fat and high carbs
• Avoid foods containing hormones, pesticides, chemical additives, sugar alcohols, artificial sweeteners and fructose
• Do not eat carb foods alone
   
  Avoid wrong food combinations such as:
• Grain and sugar
• Starch, fat and sugar
• Nuts and grain
• Carbs and alcohol

Exercise regularly during the undereating phase

The Warrior Diet incorporates special eating cycles that turn on dormant genes, known by scientists as “thrifty genes”, which improve food utilization for energy. It is the only diet today that methodically separates between AM foods and PM foods, and thus triggers a biological mechanism that forces the body to burn fat, build muscles and boost energy.

Note that the human body is better adapted to primal sources of food, that were available to the human body early on in the food chain evolution, such as fruits, greens, legumes, roots, nuts, seeds, fertile eggs, marine food and raw dairy rather than to later food sources, such as grains, farm animal meats, pasteurized milk products and chemically loaded processed foods.

The Warrior Diet’s goal is to create a lifestyle that mimics the old fashioned way we were primarily predestined to live…

The future of all diets lies in the past evolution of all humans

 ”How can I keep gaining muscle mass while losing fat on The Warrior Diet?”

- I am asked this question all the time now - by people who have reached a plateau, with no further muscle gain and no other noticeable progress.

Through e-mails and private consultations, I realized that most of these people already suffer from severe dietary related problems such as fatigue, lethargy, sluggishness, fat gain, loss of libido, insomnia, irregularity and a decrease in muscle strength and endurance.

The purpose of this newsletter is to shed some light on the principles of muscle growth and rejuvenation and the nature of body composition.

Let me start with the reasons why people reach a plateau, or to say it another way, why people hit the wall.

People hit the wall when their body adaptation to physical stress through rejuvenation (growth and repair) is impaired.

Growth, proliferation and protein synthesis is being regulated by many factors such as glands, hormones, enzymes, hormonal receptors, cell membrane pH, mineral composition, osmotic pressure, outer-cellular plasma nucleotides, cyclic AMP, cyclic GMP, mitochondrial energy yield and sheer stress.

To put it simply - growth is more complicated than just shoving in protein and pumping iron.

The principle of inducing growth is based on strong stimulation that signals rejuvenation (tissue repair) and proliferation (increase in tissue mass). The growth stimulation activates an anabolic process through receptors in the cellular membrane. This stimulation requires carriers such as hormones, steroids, growth factors and nucleotides can’t be fully potentiated without the activation of cellular membrane receptors.

If the cell membrane receptors are insensitive (such as in the case of de-sensitized insulin, adrenal or IGF1 receptors) then growth will be impaired. There is much more to it but for the purpose of understanding the principles of growth, let me just say for now that cell membrane receptor activation is critical.

Growth activation depends on the body’s ability to re-sensitize or recuperate its receptors. Recuperation and growth go hand in hand. The point that I’m trying to make here is that your body needs time to recuperate in order to resume growth.

The process of recuperation includes daily detoxification, the redesigning of daily nutrition and diet composition and most importantly the alleviation of stress on your liver to help regulate protein synthesis and fat burning.

The Warrior Diet gives you just that.

Sometimes it’s good to take a step back in order to move two steps forward. Those who are concerned about losing fat and some muscle mass do not realize that at that preliminary stage, they have already improved their body composition (this means the improvement of the ratio of muscle to fat). In order to get out of a plateau and resume growth, one has to go through a preliminary stage of detox that often results in a temporary weight loss.

The Myth of Protein

Many people reach a plateau in spite of consuming monstrous amounts of protein, mostly from commercial protein powders. Those who consume 300 - 400g of protein per day don’t realize that this is one of the reasons why they have stagnated.

Too much processed protein creates a protein imbalance that leads to — guess what — amino acid deficiency!

Moreover, in order to get rid of the extra aminos, the body converts them into energy or fat while taxing the liver with toxic byproducts of protein breakdown.

Low Carb Products

Most low carb products have ingredients that can seriously inhibit fat burning or glycolysis (the conversion of sugar into energy). Glycerin, ethanol and sorbitol are common ingredients in most low carb protein products. These chemicals can have a devastating effect on your liver’s ability to regulate fat and sugar metabolism.

The subject of growth is intriguing and deserves much more attention. Nevertheless, in order to simplify things let me offer you twelve basic tips to help maximize your muscle growth while burning fat:

1. DETOX! Undereating during the day by ingesting live whole vegetables, fruits and their juices will help accelerate detoxification.
2. Take 2 to 3 weeks off from eating processed foods and eat whole foods instead.
3. You may be overtrained. Take a break and see if that helps.
4. Stay away from low carb protein products that contain glycerin.
5. Minimize alcohol consumption.
6. Carbs are not the bad guy! Chronic carb restriction can slow your thyroid and impair growth.
7. Keep the good fat coming. EFA from flax and primrose oils and phospho-lipids from soy lecithin are essential for cellular membranes and play a critical role in the regulation of hormonal and cellular functions.
8. Rotate among full days of undereating and full days of overeating. Undereating will potentiate the body to turn on the anabolic switch. Overeating will activate the final stimuli.
9. Protect your mitochondrial DNA with antioxidants (most importantly glutathione precursors, SOD precursors and lipoic acid).
10. Protect your bottom line with multivitamin and mineral supplementation.
11. Avoid chronic sodium restriction. Sodium is necessary for growth.
12. Take it easy with creatine to avoid impairment of the body’s own ability to produce creatine.

These are a few basic tips that will hopefully help you break out of stagnation. Let me note here that following the above recommendations will naturally accelerate metabolic efficiency that will result in fat loss.

Note:
Mitochondrial high-energy yield in the form of ATP is critical for growth and overall rejuvenation. Thus, protecting your mitochondrial DNA will keep your energy level high while slowing the aging process and keep you growing.

Dragon Door’s author Ori Hofmekler is now offering personal phone
consultations to help you optimize the benefits of The Warrior Diet
lifestyle program. 

The Warrior Diet is based on a daily feeding cycle of “undereating” during the day and “overeating” at night.  The “Undereating Phase” during the day maximizes the Sympathetic Nervous System’s (SNS) fight or flight reaction to stress, thereby promoting alertness, generation of energy, fat burning and the capacity to endure stress.

The “Overeating Phase” at night maximizes the Parasympathetic Nervous System’s (PNS) recuperation effect on the body, thereby promoting calming down, relaxation, digestion and the utilization of nutrients for repair and growth.  This feeding cycle stimulates the production of cellular factors such as Cyclic AMP or GMP, which stimulate hormone synthesis and fat burning during the day, as well as protein synthesis and growth during the night, respectively.
 

Most people in America can’t keep a diet. We are the most successful nation on earth. It puzzles me how millions of intelligent people who manage with great skill their professional careers can’t manage their own diet. The statistics are staggering. Diet related blood sugar problems including diabetes, impotency, infertility, high blood pressure and cardiovascular diseases are at an all time high. Notwithstanding all the data on nutritional science and health, most diets fail.

Men and women suffer from Stubborn Fat related problems (the fat that is almost impossible to remove). Moreover, diet related mental issues such as eating disorders, food phobias, guilt and feelings of failure lead people into depression and despair. Women are of special concern. Social pressures and unrealistic models for self-image and obsessions with body weight lead many women to follow any fad diet that promises a quick fix. Human common sense, logic and instincts that are necessary for all other life activities all but disappear when it comes to diets.

Common knowledge says that diets fail because of a lack of self-esteem on behalf of those who try dieting. The truth is far from that, as I will soon argue. Diets fail because they’re wrong. Mainstream diet gurus tell you to eat many small meals during the day. They tell you not to overeat, undereat or to skip a meal. They tell you to avoid meats, dairy, bread, caffeine and chocolate. I’m here to tell you that it doesn’t have to be that way.

Why Diets Fail

Diets fail for two major reasons:

- Most diets ignore the biological time factor
- Most diets disregard human instinct

Let’s examine these two topics in more detail.

Most Diets Ignore The Biological Time Factor

Eating at the wrong time interferes with the body’s endocrine and nervous systems. The three to six meals a day plan blocks the body’s ability to detoxify, burn fat and ignite energy during the daily hours, at a time when the body needs it most. During the day the Sympathetic Nervous System (SNS) dominates. This is the part of the Autonomic Nervous System that regulates the fight or flight mechanism that enables you to react under stress. The SNS keeps you alert, focused and agile. This is the time when your adrenals are high and most of your energy should come from fat burning.

Eating full meals during the day (such as breakfast or lunch) antagonizes the SNS by over activating another part of the Autonomic Nervous System called the Parasympathetic Nervous System (PSNS). The PSNS regulates digestion, elimination and other metabolic pathways that slow you down. Daily meals block your brain barrier. The fewer nutrients that reach your brain, the more sleepy and sluggish you feel. Energy crashes, headaches and low blood sugar are all common symptoms of post-daily meals.

The common idea that you need food for fuel during the day is misleading to say the least. The truth is that while undereating during the day, the body is forced to use fat storage as a source of fuel for maximum metabolic efficiency. Eating during the day will stop this process and block the body’s ability to detoxify. The removal of toxins and waste away from the body is imperative for your health. Detoxification is the number one factor that determines how young you look.

Most Diets Disregard Human Instincts

Most diets disregard human survival instincts and therefore make no biological sense. Instincts keep us alive. Among many essential body functions, they regulate the ability to control healthy eating habits. It is the instinct to survive that gives us a real sense of hunger. A primal hunger for food to survive is a component that is missing from most diets, which are based on three to six meals per day. The body reacts instinctively by adaptation to life stressors. Undereating forces a natural adaptation of the body to times when food is not around. Under this condition, the body reaches peak potential to assimilate nutrients while acquiring a real sense of hunger for food to survive.

Any diet that saturates your body with too many meals, will deny you from having this primal sense of hunger. Without it, you lose your ability to manage instinctual eating habits. Without primal hunger, people don’t have any real sense of what to eat, how much and when to stop eating.

What is the Right Diet?

Minimizing your daily eating to mostly fruits & veggies, coffee or tea, and eating as much as you want from all food groups at night

By now you probably know where I’m going with this: The right diet is a diet that makes biological sense. A diet that is based on our primal need to cycle between undereating during the day and overeating at night. A diet that was followed by ancient peoples thousands of years ago. Nevertheless, a diet that is as effective for us today.

Our body isn’t biologically built to eat much during the day. Ancient people were naturally forced to cycle between periods of shortage in food supply and periods of prosperity. By doing so, human bodies adapted over hundreds of thousands of years to cycles of undereating and overeating. Follow it, and your body will be forced to activate a full spectrum of essential hormonal and enzymatic activities which otherwise won’t be activated. In other words, your body will be forced to redesign itself for a better metabolic efficiency. Eating at night as much as you want from all food groups will give you a feeling of full satisfaction with a great sense of freedom. Overeating at night and still losing weight sounds too good to be true but in this case, it isn’t. Overeating, in fact, increases metabolism. Historically night was the time to eat. Dining was a social event. Eating together was and still is a way of tightening social bonds. Night is the time to relax from the stress of daily activities. Following instinctual eating if nothing else will give you a great sense of being in control of the way you feel and the way you look.

The Warrior Diet is based on one master biological principle:

HUMAN SURVIVAL

As such…“The Warrior Diet isn’t just a diet but rather a way of living”!

This program is a simple, effective program. Its uniqueness can be likened to physical exercise, in that it helps force the body to improve energy utilization, and thereby get leaner, stronger and healthier.

Most fat loss diets fail due to the common misunderstanding of the biological reasons behind fat gain.

Fat tissue serves as storage for toxins
Fat gain prevents accumulation of lipids in the liver and the blood and thus protects against insulin resistance and diabetes.
Fat gain is a desperate attempt of the body to balance low estrogen levels (for women) and thus protects against aging of the reproductive system.
 The Warrior Diet methodically helps remove the biological reasons for fat gain, and consequently is very effective in forcing the body to get rid of excessive body fat, including “stubborn fat”.

Humans are primarily destined to follow certain feeding cycles and physical activities. In accordance with the “Thrifty Genes theory”, scientists speculate that humans have adapted to survive better during cycles of feast and famine, action and rest. We are all pre-programmed to follow life cycles that involve periodic lack of food as well as physical activity that force the body to compensate by accelerating energy utilization and fat burning as well as facilitating tissue repair and growth.

The current epidemic of obesity, diabetes and impotence bears testimony to the fact that humans today have betrayed their biological destiny.

In summary, the leading causes for people today failing to maintain primal health are:

Eating too many meals during the day,
Eating when not hungry
Wrong food choices,
Imbalance between activity and relaxation
 “Its not what you eat, but when you eat, that makes what you eat matter”

– Ori Hofmekler / Creator of The Warrior Diet

The Warrior Diet teaches you when and what to eat, and when to stop eating.

Wake up your Survival Genes
The Warrior Diet “wakes up” primal genes, known as “thrifty Genes” which improve human survival.

The Warrior Diet program incorporates daily cycles of negative and positive energy balance that trigger hunter-gatherer thrifty genes making humans leaner, stronger and healthier.

Journal of Applied Physiology 96:3-10, 2004

“Survival of Homo sapiens during evolution was dependant on the procurement of food…

To ensure survival during periods of famine, certain genes evolved to regulate efficient intake and utilization of fuel stores.

Such genes were termed “Thrifty Genes” in 1962.

Farther more, convincing evidence shows that this ancient genome has remained essentially unchanged over the past 10,000 years and certainly not changed in the past 40-100 years.

Although the absolute calorie intake of modern day humans is likely lower compared with our hunter-gatherer ancestors, it is nevertheless in positive calorie balance in the majority of the US adult population.

We contend that the combination of continuous food abundance and physical inactivity eliminate the evolutionary programmed biochemical cycles emanating from feast-famine and physical activity-rest cycles, which in turn abrogated the cycling of certain metabolic processes, ultimately resulting in metabolic derangements such as obesity and type2 diabetes.”

“Manu V. Chakravarthy 1 and Frank W. Booth

The Warrior Diet . . .

Does not restrict any food group (protein, fat, and carbohydrates). Other diets do.
Is not based on counting calories. Most other diets are.
Provides eating plans which are designed with respect to the fact that our hormonal and endocrine systems change naturally throughout the circadian clock. Other diets ignore the circadian clock effect on the body.
Helps stabilize insulin without restricting carbohydrates. Other diets restrict carbs.
Provides daily detoxification. Most diets don’t.
Allows bingeing late at night. On other diets, it’s a big “No-No”.
Makes it possible for you to lose body fat while overeating. Not so with other diets.
Methodically helps boost your growth hormone – (a tissue builder, and a fat burner)– during the daytime hours every day. Other diets do not.
Recognizes the importance of smells, tastes and textures as essential components of the diet. Other diets consider them to be secondary factors.
Recognizes the importance of following primal human eating cycles. Other diets ignore it.
Acknowledges hunger as a healthy, powerful instinct. Other diets do not.
Guides you to distinguish between healthy instincts and addictive cravings. Other diets do not.
Shows you how to incorporate foods such as nuts, chocolate, coffee and wine with your meals without adverse effects. Most diets do not
Eliminates guilt and being stressed out. Other diets don’t.

How To Follow The Warrior Diet

The Warrior Diet Eating Cycle

The Warrior Diet is based on a daily eating cycle that incorporates two phases: undereating during the day, and overeating at night.

During the undereating phase, one should minimize food consumption to mostly raw fruit and vegetables, soups, and small amounts of light protein foods. The undereating phase lasts throughout the day (working) hours. It naturally stimulates the SNS (sympathetic) nervous system, which promotes alertness, competitiveness and energy expenditure. During this time, the body shifts into a negative energy balance and thus is forced to break down stored fat for energy.

The overeating phase lasts during the nightly hours. This is the time to have the main meal, when one can eat as much as one desires from all food groups, as long as the rules of eating are followed (see below). Individuals are encouraged to cycle between different fuels (i.e. high fat, high carbs and high protein) to find out which fuel works best for them. Note that active individuals may require special fuels according to the nature and level of their physical activity. The overeating phase triggers the PSNS (para-sympathetic) nervous system, which promotes relaxation and recuperation. During this phase, the body shifts into a positive energy balance, while establishing an overall anabolic state. This is the time when the body recuperates, builds tissues and replenishes energy reserves.

Cycling between negative and positive energy balance triggers genes known as “thrifty genes” that improve human survival. Human survival is measured by the capacity to improve energy utilization, performance and health. The Warrior Diet turns on biological switches that improve human survival on a day-by-day basis.

The Rules of Eating

Start with subtle tasting foods and move to more aggressive foods i.e. salad, vegetables and proteins first, then finish with carbs.
Introduce all tastes, textures, aromas and colors possible in your main meal.
Stop eating when you feel much more thirsty than hungry.
We encourage you to exercise (you should consult your doctor before beginning any exercise program). Incredible benefits can be derived from exercising. It’s a good idea to incorporate both cardio and resistance training into a workout routine.

Join DragondoorDragonDoor is “The leader in cutting edge fitness”. Various strength training, fitness and nutrition related products by such names as Pavel Tsatsouline, Harvey Diamond, Ori Hofmekler and Coach Davies. Products include Kettlebells, Combat Conditioning E-books, DVD and VHS tape programs and workshops.

Pavel Tsatsouline: While Pavel’s a lead writer for Muscle Media magazine and the author of numerous bestselling fitness books, his “tactical fitness” trainings had been strictly limited to law enforcement and military. The Soviets had groomed PAVEL as an elite expert for their crack Spetsnaz spec ops units. But the Evil Empire fell—and Pavel scooted from the Dark Side with hidden contraband—the priceless Soviet secrets of super-strength.

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Ori Hofmekler: As founder, Editor-In-Chief, and Publisher of Mind & Muscle Power, a national men’s health and fitness magazine, Ori introduced his Warrior Diet to the public in a monthly column—to immediate acclaim from readers and professionals in the health industry alike.

Products by Ori Hofmekler include:

• The Warrior Diet
• Warrior Workout Videos

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