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Ebook Tools Of Titans (2016) By Timothy Ferriss | Epub

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  1. mukul

    mukul Kazirhut Lover Member

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    Tools of Titans (2016)
    The Tactics, Routines And Habits Of Billionaires, Icons
    And World-Class Performers

    From #1 New York Times Best-Selling Author
    by Timothy Ferriss

    Motivation & Self-Improvement | English | December 6, 2016 | Epub | 4.85 Mb

    Get This Book From Amazon Online Store >>

    Hello guest, You Need To Sign Up or log in to see the link!

    The latest groundbreaking tome from Tim Ferriss, the #1 New York Times best-selling author of The 4-Hour Workweek.

    From the author:
    “For the last two years, I’ve interviewed more than 200 world-class performers for my podcast, The Tim Ferriss Show. The guests range from super celebs (Jamie Foxx, Arnold Schwarzenegger, etc.) and athletes (icons of powerlifting, gymnastics, surfing, etc.) to legendary Special Operations commanders and black-market biochemists. For most of my guests, it’s the first time they’ve agreed to a two-to-three-hour interview. This unusual depth has helped make The Tim Ferriss Show the first business/interview podcast to pass 100 million downloads.

    “This book contains the distilled tools, tactics, and ‘inside baseball’ you won’t find anywhere else. It also includes new tips from past guests, and life lessons from new ‘guests’ you haven’t met.

    “What makes the show different is a relentless focus on actionable details. This is reflected in the questions. For example: What do these people do in the first sixty minutes of each morning? What do their workout routines look like, and why? What books have they gifted most to other people? What are the biggest wastes of time for novices in their field? What supplements do they take on a daily basis?

    “I don’t view myself as an interviewer. I view myself as an experimenter. If I can’t test something and replicate results in the messy reality of everyday life, I’m not interested.

    “Everything within these pages has been vetted, explored, and applied to my own life in some fashion. I’ve used dozens of the tactics and philosophies in high-stakes negotiations, high-risk environments, or large business dealings. The lessons have made me millions of dollars and saved me years of wasted effort and frustration.

    “I created this book, my ultimate notebook of high-leverage tools, for myself. It’s changed my life, and I hope the same for you.”

    Amelia Boone
    Rhonda Perciavalle Patrick
    Christopher Sommer
    Gymnast Strong
    Dominic D’Agostino
    Patrick Arnold
    Joe De Sena
    Wim “The Iceman” Hof
    Rick Rubin’s Barrel Sauna
    Jason Nemer
    AcroYoga—Thai and Fly
    Deconstructing Sports and Skills with Questions
    Peter Attia
    Justin Mager
    Charles Poliquin
    The Slow-Carb Diet® Cheat Sheet
    My 6-Piece Gym in a Bag
    Pavel Tsatsouline
    Laird Hamilton, Gabby Reece & Brian MacKenzie
    James Fadiman
    Martin Polanco & Dan Engle
    Kelly Starrett
    Paul Levesque (Triple H)
    Jane McGonigal
    Adam Gazzaley
    5 Tools for Faster and Better Sleep
    5 Morning Rituals that Help Me Win the Day
    Mind Training 101
    Three Tips from a Google Pioneer
    Coach Sommer—The Single Decision
    Chris Sacca
    Marc Andreessen
    Arnold Schwarzenegger
    Derek Sivers
    Alexis Ohanian
    “Productivity” Tricks for the Neurotic, Manic-Depressive, and Crazy (Like Me)
    Matt Mullenweg
    Nicholas McCarthy
    Tony Robbins
    Casey Neistat
    Morgan Spurlock
    What My Morning Journal Looks Like
    Reid Hoffman
    Peter Thiel
    Seth Godin
    James Altucher
    How to Create a Real-World MBA
    Scott Adams
    Shaun White
    The Law of Category
    Chase Jarvis
    Dan Carlin
    Ramit Sethi
    1,000 True Fans—Revisited
    Hacking Kickstarter
    Alex Blumberg
    The Podcast Gear I Use
    Ed Catmull
    Tracy DiNunzio
    Phil Libin
    Chris Young
    Daymond John
    Noah Kagan
    Luis von Ahn
    The Canvas Strategy
    Kevin Rose
    Gut Investing
    Neil Strauss
    Mike Shinoda
    Justin Boreta
    Scott Belsky
    How to Earn Your Freedom
    Peter Diamandis
    Sophia Amoruso
    B.J. Novak
    How to Say “No” When It Matters Most
    PART 3: WISE
    BJ Miller
    Maria Popova
    Jocko Willink
    Sebastian Junger
    Marc Goodman
    Samy Kamkar
    Tools of a Hacker
    General Stanley McChrystal & Chris Fussell
    Shay Carl
    Will MacAskill
    The Dickens Process—What Are Your Beliefs Costing You?
    Kevin Costner
    Sam Harris
    Caroline Paul
    My Favorite Thought Exercise: Fear-Setting
    Kevin Kelly
    Is This What I So Feared?
    Whitney Cummings
    Bryan Callen
    Alain de Botton
    Lazy: A Manifesto
    Cal Fussman
    Joshua Skenes
    Rick Rubin
    The Soundtrack of Excellence
    Jack Dorsey
    Paulo Coelho
    Writing Prompts from Cheryl Strayed
    Ed Cooke
    Amanda Palmer
    Eric Weinstein
    Seth Rogen & Evan Goldberg
    8 Tactics for Dealing with Haters
    Margaret Cho
    Andrew Zimmern
    Rainn Wilson
    Naval Ravikant
    Glenn Beck
    Tara Brach
    Sam Kass
    Edward Norton
    Richard Betts
    Mike Birbiglia
    The Jar of Awesome
    Malcolm Gladwell
    Stephen J. Dubner
    Josh Waitzkin
    Why You Need a “Deloading” Phase in Life
    Brené Brown
    Jason Silva
    Jon Favreau
    Testing the “Impossible”: 17 Questions that Changed My Life
    Jamie Foxx
    Bryan Johnson
    Brian Koppelman
    Some Practical Thoughts on Suicide
    Robert Rodriguez
    Sekou Andrews

    “Out on the edge you see all kinds of things you can’t see from the center. Big, undreamed-of things—the people on the edge see them first.”
    —Kurt Vonnegut

    “Routine, in an intelligent man, is a sign of ambition.”
    —W.H. Auden

    I’m a compulsive note-taker.
    To wit, I have recorded nearly every workout since age 18 or so. Roughly 8 feet of shelf space in my home is occupied by spine upon spine of notebook upon notebook. That, mind you, is one subject. It extends to dozens. Some people would call this OCD, and many would consider it a manic wild goose chase. I view it simply: It is the collection of my life’s recipes.
    My goal is to learn things once and use them forever.
    For instance, let’s say I stumble upon a picture of myself from June 5, 2007, and I think, “I really wish I looked like that again.” No problem. I’ll crack open a dusty volume from 2007, review the 8 weeks of training and food logs preceding June 5, repeat them, and—voilà—end up looking nearly the same as my younger self (minus the hair). It’s not always that easy, but it often is.
    This book, like my others, is a compendium of recipes for high performance that I gathered for my own use. There’s one big difference, though—I never planned on publishing this one.
    As I write this, I’m sitting in a café in Paris overlooking the Luxembourg Garden, just off of Rue Saint-Jacques. Rue Saint-Jacques is likely the oldest road in Paris, and it has a rich literary history. Victor Hugo lived a few blocks from where I’m sitting. Gertrude Stein drank coffee and F. Scott Fitzgerald socialized within a stone’s throw. Hemingway wandered up and down the sidewalks, his books percolating in his mind, wine no doubt percolating in his blood.
    I came to France to take a break from everything. No social media, no email, no social commitments, no set plans . . . except one project. The month had been set aside to review all of the lessons I’d learned from nearly 200 world-class performers I’d interviewed on The Tim Ferriss Show, which recently passed 100,000,000 downloads. The guests included chess prodigies, movie stars, four-star generals, pro athletes, and hedge fund managers. It was a motley crew.
    More than a handful of them had since become collaborators in business and creative projects, spanning from investments to indie film. As a result, I’d absorbed a lot of their wisdom outside of our recordings, whether over workouts, wine-infused jam sessions, text message exchanges, dinners, or late-night phone calls. In every case, I’d gotten to know them well beyond the superficial headlines in the media.
    My life had already improved in every area as a result of the lessons I could remember. But that was the tip of the iceberg. The majority of the gems were still lodged in thousands of pages of transcripts and hand-scribbled notes. More than anything, I longed for the chance to distill everything into a playbook.
    So, I’d set aside an entire month for review (and, if I’m being honest, pain au chocolat), to put together the ultimate CliffsNotes for myself. It would be the notebook to end all notebooks. Something that could help me in minutes but be read for a lifetime.
    That was the lofty goal, at least, and I wasn’t sure what the result would be.
    Within weeks of starting, the experience exceeded all expectations. No matter the situation I found myself in, something in this book was able to help. Now, when I’m feeling stuck, trapped, desperate, angry, conflicted, or simply unclear, the first thing I do is flip through these pages with a strong cup of coffee in hand. So far, the needed medicine has popped out within 20 minutes of revisiting these friends, who will now become your friends. Need a reassuring pat on the back? There’s someone for that. An unapologetic slap in the face? Plenty of people for that, too. Someone to explain why your fears are unfounded . . . or why your excuses are bullshit? Done.
    There are a lot of powerful quotes, but this book is much more than a compilation of quotes. It is a toolkit for changing your life.
    There are many books full of interviews. This is different, because I don’t view myself as an interviewer. I view myself as an experimenter. If I can’t test something or replicate results in the messy reality of everyday life, I’m not interested. Everything in these pages has been vetted, explored, and applied to my own life in some fashion. I’ve used dozens of these tactics and philosophies in high-stakes negotiations, high-risk environments, or large business dealings. The lessons have made me millions of dollars and saved me years of wasted effort and frustration. They work when you need them most.
    Some applications are obvious at first glance, while others are subtle and will provoke a “Holy shit, now I get it!” realization weeks later, while you’re daydreaming in the shower or about to fall asleep.
    Many of the one-liners teach volumes. Some summarize excellence in an entire field in one sentence. As Josh Waitzkin (page 577), chess prodigy and the inspiration behind Searching for Bobby Fischer, might put it, these bite-sized learnings are a way to “learn the macro from the micro.” The process of piecing them together was revelatory. If I thought I saw “the Matrix” before, I was mistaken, or I was only seeing 10% of it. Still, even that 10%—“islands” of notes on individual mentors—had already changed my life and helped me 10x my results. But after revisiting more than a hundred minds as part of the same fabric, things got very interesting very quickly. For the movie nerds among you, it was like the end of The Sixth Sense or The Usual Suspects: “The red door knob! The fucking Kobayashi coffee cup! How did I not notice that?! It was right in front of me the whole time!”
    To help you see the same, I’ve done my best to weave patterns together throughout the book, noting where guests have complementary habits, beliefs, and recommendations.
    The completed jigsaw puzzle is much greater than the sum of its parts.

    "Tools of Titans...is the perfect read for obsessives wanting to boost their new year productivity."
    —Financial Times

    "A Poor Richard's Almanack for the 21st century, Tools of Titans is a practical and inspiring guide to being your best."

    About the Author
    TIM FERRISS has been called “a cross between Jack Welch and a Buddhist monk” by The New York Times. He is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of four #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, and Tools of Titans. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 200 million downloads and been selected for “Best of iTunes” three years running.


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  2. aarif

    aarif Senior Member Member

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  4. mukul

    mukul Kazirhut Lover Member

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    Read online in Text format
    Tools of Titans (2016)
    The Tactics, Routines And Habits Of Billionaires, Icons And World-Class Performers

    1. Title Page
    2. Copyright
    3. Disclaimer
    4. Credits
    5. Dedication
    6. Foreword
    7. On the Shoulders of Giants
    8. Contents
    9. Read This First—How to Use This Book
    10. PART 1: HEALTHY
    11. Amelia Boone
    12. Rhonda Perciavalle Patrick
    13. Christopher Sommer
    14. Gymnast Strong
    15. Dominic D’Agostino
    16. Patrick Arnold
    17. Joe De Sena
    18. Wim “The Iceman” Hof
    19. Rick Rubin’s Barrel Sauna
    20. Jason Nemer
    21. AcroYoga—Thai and Fly
    22. Deconstructing Sports and Skills with Questions
    23. Peter Attia
    24. Justin Mager
    25. Charles Poliquin
    26. The Slow-Carb Diet® Cheat Sheet
    27. My 6-Piece Gym in a Bag
    28. Pavel Tsatsouline
    29. Laird Hamilton, Gabby Reece & Brian MacKenzie
    30. James Fadiman
    31. Martin Polanco & Dan Engle
    32. Kelly Starrett
    33. Paul Levesque (Triple H)
    34. Jane McGonigal
    35. Adam Gazzaley
    36. 5 Tools for Faster and Better Sleep
    37. 5 Morning Rituals that Help Me Win the Day
    38. Mind Training 101
    39. Three Tips from a Google Pioneer
    40. Coach Sommer—The Single Decision
    41. PART 2: WEALTHY
    42. Chris Sacca
    43. Marc Andreessen
    44. Arnold Schwarzenegger
    45. Derek Sivers
    46. Alexis Ohanian
    47. “Productivity” Tricks for the Neurotic, Manic-Depressive, and Crazy (Like Me)
    48. Matt Mullenweg
    49. Nicholas McCarthy
    50. Tony Robbins
    51. Casey Neistat
    52. Morgan Spurlock
    53. What My Morning Journal Looks Like
    54. Reid Hoffman
    55. Peter Thiel
    56. Seth Godin
    57. James Altucher
    58. How to Create a Real-World MBA
    59. Scott Adams
    60. Shaun White
    61. The Law of Category
    62. Chase Jarvis
    63. Dan Carlin
    64. Ramit Sethi
    65. 1,000 True Fans—Revisited
    66. Hacking Kickstarter
    67. Alex Blumberg
    68. The Podcast Gear I Use
    69. Ed Catmull
    70. Tracy DiNunzio
    71. Phil Libin
    72. Chris Young
    73. Daymond John
    74. Noah Kagan
    75. Kaskade
    76. Luis von Ahn
    77. The Canvas Strategy
    78. Kevin Rose
    79. Gut Investing
    80. Neil Strauss
    81. Mike Shinoda
    82. Justin Boreta
    83. Scott Belsky
    84. How to Earn Your Freedom
    85. Peter Diamandis
    86. Sophia Amoruso
    87. B.J. Novak
    88. How to Say “No” When It Matters Most
    89. PART 3: WISE
    90. BJ Miller
    91. Maria Popova
    92. Jocko Willink
    93. Sebastian Junger
    94. Marc Goodman
    95. Samy Kamkar
    96. Tools of a Hacker
    97. General Stanley McChrystal & Chris Fussell
    98. Shay Carl
    99. Will MacAskill
    100. The Dickens Process—What Are Your Beliefs Costing You?
    101. Kevin Costner
    102. Sam Harris
    103. Caroline Paul
    104. My Favorite Thought Exercise: Fear-Setting
    105. Kevin Kelly
    106. Is This What I So Feared?
    107. Whitney Cummings
    108. Bryan Callen
    109. Alain de Botton
    110. Lazy: A Manifesto
    111. Cal Fussman
    112. Joshua Skenes
    113. Rick Rubin
    114. The Soundtrack of Excellence
    115. Jack Dorsey
    116. Paulo Coelho
    117. Writing Prompts from Cheryl Strayed
    118. Ed Cooke
    119. Amanda Palmer
    120. Eric Weinstein
    121. Seth Rogen & Evan Goldberg
    122. 8 Tactics for Dealing with Haters
    123. Margaret Cho
    124. Andrew Zimmern
    125. Rainn Wilson
    126. Naval Ravikant
    127. Glenn Beck
    128. Tara Brach
    129. Sam Kass
    130. Edward Norton
    131. Richard Betts
    132. Mike Birbiglia
    133. The Jar of Awesome
    134. Malcolm Gladwell
    135. Stephen J. Dubner
    136. Josh Waitzkin
    137. Why You Need a “Deloading” Phase in Life
    138. Brené Brown
    139. Jason Silva
    140. Jon Favreau
    141. Testing the “Impossible”: 17 Questions that Changed My Life
    142. Jamie Foxx
    143. Bryan Johnson
    144. Brian Koppelman
    145. Some Practical Thoughts on Suicide
    146. Robert Rodriguez
    147. “Good”
    148. Sekou Andrews
    149. Conclusion
    150. The Top 25 Episodes of the Tim Ferriss Show
    151. My Rapid-Fire Questions
    152. The Most Gifted and Recommended Books of All Guests
    153. What Would You Put on a Billboard?
    154. Favorite Films and TV Shows
    155. Acknowledgments
    156. About the Author
    157. Connect with HMH
    1. Cover
    2. Table of Contents
    3. Start of Content
  5. mukul

    mukul Kazirhut Lover Member

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    Amelia Boone (TW: @AMELIABOONE, AMELIABOONERACING.COM) has been called “the Michael Jordan of obstacle course racing” (OCR) and is widely considered the world’s most decorated obstacle racer. Since the inception of the sport, she’s amassed more than 30 victories and 50 podiums. In the 2012 World’s Toughest Mudder competition, which lasts 24 hours (she covered 90 miles and ~300 obstacles), she finished second OVERALL out of more than 1,000 competitors, 80% of whom were male. The one person who beat her finished just 8 minutes ahead of her. Her major victories include the Spartan Race World Championship and the Spartan Race Elite Point Series, and she is the only three-time winner of the World’s Toughest Mudder (2012, 2014, and 2015). She won the 2014 championship 8 weeks after knee surgery. Amelia is also a three-time finisher of the Death Race, a full-time attorney at Apple, and she dabbles in ultra running (qualified for the Western States 100) in all of her spare time.

    ✸ What would you put on a billboard?

    “No one owes you anything.”

    ✸ Amelia’s best $100 or less purchase?

    Manuka honey bandages. Amelia has scars all over her shoulders and back from barbed-wire wounds.

    ✸ Most-gifted or recommended book

    House of Leaves by Mark Danielewski: “This is a book that you have to hold, because there are parts of it where you need to turn it upside down to read it. There are certain pages where, you are reading it, and it turns in a circle. . . . This is a book that’s an entire sensory experience.”


    • Hydrolyzed gelatin + beet root powder: I’ve consumed gelatin for connective tissue repair in the past. I’ve never stuck with it long term because gelatin takes on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings.
    • RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours.
    • Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out.
    • Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device.
    • Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves.
    • Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked another podcast guest, Rhonda Patrick. Her response is on page 7.

    ✸ Who do you think of when you hear the word “successful”?

    “Triple H is a great example [of someone who’s transitioned extremely well from athlete to business executive]. So, Paul Levesque.” (See page 128.)


    • Amelia eats Pop-Tarts as part of her ritual pre-competition breakfast.
    • Her record for unbroken double-unders (passing a jump rope under your feet twice with one jump) is 423, and is thus able to impress all CrossFitters. Unbeknownst to them, she was a state jump rope champion in third grade. Also unbeknownst to them, she ended at 423 because she had to pee so badly that she peed her pants.
    • Amelia loves doing training runs in the rain and cold, as she knows her competition is probably opting out. This is an example of “rehearsing the worst-case scenario” to become more resilient (see page 474).
    • She is a gifted a cappella singer and was part of the Greenleafs group at Washington University in St. Louis.
  6. mukul

    mukul Kazirhut Lover Member

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    Rhonda Perciavalle Patrick, PhD (TW/FB/IG: @FOUNDMYFITNESS, FOUNDMYFITNESS.COM) has worked alongside notables including Dr. Bruce Ames, the inventor of the Ames mutagenicity test and the 23rd most-cited scientist across *all* fields between 1973 and 1984. Dr. Patrick also conducts clinical trials, performed aging research at the Salk Institute for Biological Studies, and did graduate research at St. Jude Children’s Research Hospital, where she focused on cancer, mitochondrial metabolism, and apoptosis. More recently, Dr. Patrick has published papers on a mechanism by which vitamin D is able to regulate the production of serotonin in the brain and the various implications this may have for early-life deficiency and relevance for neuropsychiatric disorders.


    Dr. Patrick introduced me to using teeth for stem-cell banking. If you are having your wisdom teeth removed, or if your kids are losing their baby teeth (which have a particularly high concentration of dental pulp stem cells), consider using a company like StemSave or National Dental Pulp Laboratory to preserve them for later use. These companies will send your oral surgeon a kit, and then freeze the biological matter using liquid nitrogen. Costs vary, but are roughly $625 for setup and then $125 per year for storage and maintenance.

    Mesenchymal stem cells can later be harvested from the dental pulp of teeth for useful (e.g., bone, cartilage, muscle, blood vessels, etc.), life-changing (e.g., motor neurons for repairing damaged spinal cord), or potentially life-saving (e.g., traumatic brain injury) treatments using your own biological raw materials.


    “Hyperthermic conditioning” (calculated heat exposure) can help you to increase growth hormone (GH) levels and substantially improve endurance. I now take ~20-minute sauna sessions post-workout or post-stretching at least four times per week, typically at roughly 160 to 170°F. If nothing else, it seems to dramatically decrease DOMS (delayed-onset muscle soreness).

    Focusing on endurance and growth hormone, here are some observations from Dr. Patrick:

    • “One study has demonstrated that a 30-minute sauna session twice a week for 3 weeks post-workout increased the time it took for study participants to run until exhaustion by 32% compared to baseline. The 32% increase in running endurance found in this particular study was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count.”
    • “Two 20-minute sauna sessions at 80°C (176°F) separated by a 30-minute cooling period elevated growth hormone levels two-fold over baseline. Whereas, two 15-minute dry-heat sessions at 100°C (212°F) separated by a 30-minute cooling period resulted in a five-fold increase in growth hormone. . . . The growth hormone effects generally persist for a couple of hours post-sauna.”
    TF: Hot baths can also significantly increase GH over baseline, and both sauna and hot baths have been shown to cause a massive release in prolactin, which plays a role in wound healing. I usually stay in a hot bath or sauna for about 20 minutes, which is long enough to significantly elevate my heart rate. I push a few minutes past dynorphin release, which usually makes one feel dysphoric and want to get out (but *not* to dizziness or lightheadedness). Generally, I’ll listen to an audiobook like The Graveyard Book by Neil Gaiman during the heat, then cool off for 5 to 10 minutes using an ice bath (I put 40 pounds of ice in a large bath to get it to roughly 45°F; more details on page 43) and/or by drinking ice water. I’ll repeat this cycle 2 to 4 times.

    ✸ Three people Dr. Patrick has learned from or followed closely in the last year

    Dr. Bruce Ames, Dr. Satchin Panda (professor at the Salk Institute in San Diego, California), Dr. Jennifer Doudna (professor of biochemistry and molecular biology at UC Berkeley).
  7. mukul

    mukul Kazirhut Lover Member

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    Christopher Sommer (IG/FB: @GYMNASTICBODIES, GYMNASTICBODIES.COM) is a former U.S. National Team gymnastics coach and founder of GymnasticBodies, a training system that I’ve tested for the last 8 months (no affiliation). As a world-renowned coach, Sommer is known for building his students into some of the strongest, most powerful athletes in the world. During his extensive 40-year coaching career, Coach Sommer took meticulous notes on his training techniques—his wins and failures—so that he could translate the best elements into a superior exercise system for both high-level and beginner athletes. His four decades of careful observation led to the birth of Gymnastics Strength Training (GST).


    The combination of GST and AcroYoga (page 52) has completely remodeled my body in the last year. I’m more flexible and mobile at age 39 than I was at age 20. I’m going to skip explaining a lot (e.g., Maltese, Stalder press handstand) that is best seen in video or pictures, though I’ll describe the most critical (starting on page 53). Google is your friend.


    “If you want to be a stud later, you have to be a pud now.”

    Coach first told me this when I was complaining about slow progress with shoulder extension (imagine clasping your hands together behind your back, arms straight, then raising your arms without bending at the waist). When in doubt, work on the deficiencies you’re most embarrassed by. My biggest weaknesses are shoulder extension and bridging using the thoracic spine (versus lower-back arch). After improving them 10% over 3 to 4 weeks—going from “making coach vomit” to merely “making coach laugh”—a host of physical issues that plagued me for years completely disappeared. To assess your biggest weaknesses, start by finding a Functional Movement Screen (FMS) near you. Related from Sommer: “You’re not responsible for the hand of cards you were dealt. You’re responsible for maxing out what you were given.”


    Sommer’s distinction between “flexibility” and “mobility” is the most concrete and clear I’ve heard.“Flexibility” can be passive, whereas “mobility” requires that you can demonstrate strength throughout the entire range of motion, including the end ranges. See the J-curl and pike pulse exercises on pages 15 and 18 for two examples of mobility, which can be also be thought of as “active flexibility.” The pike pulse is a particularly clear demonstration, as it tests “compression strength” in a range that most people never experience.


    “Slow down. Where’s the fire?” This is Coach’s constant reminder that certain adaptations take weeks or months of consistent stimuli (see page 160). If you rush, the reward is injuries. In GST, there are surprising stair steps after long periods of zero progress. Roughly six months into doing his “hamstring series” with minor gains, I seemingly doubled my max ranges overnight. This was completely unsurprising to Sommer.

    “I used to tell my athletes there are stupid gymnasts, and there are old gymnasts, but there are no old, stupid gymnasts because they’re all dead.”


    Coach Sommer dislikes the fitness fixation on “diet and exercise.” He finds it much more productive to focus on “eat and train.” One is aesthetic, and the other is functional. The former may not have a clear goal, the latter always does.


    Coach describing his first-ever seminar for non-gymnast adults, in roughly 2007:

    “We’ve got all of these beasts there [advanced lifters], and they’re strong. I tried to do my entry-level plyometric group work and some floor work with them. The stronger the athlete, the faster they went down: knees, lower back, ankles . . . from baby stuff. We’re not talking anything hard. We’re talking about standing in place, and, with knees straight, being able to bounce down the floor using just your calves.

    “No way. Their tissues couldn’t take it. They hadn’t done anything like it. [To show you] how bad mobility was, we had 15 minutes on the schedule to stretch. Nothing intricate, nothing intense—just an easy, basic stretch. Get them loosened up for the day. That stretch took an hour and a half to complete. There were bodies lying everywhere. It was like I was in Vietnam or filming a war movie. I turned to my staff, and I’m like, ‘What the fuck am I supposed to do now? They failed warmup. They failed warmup.’”


    Male Olympic gymnasts don’t have biceps the size of their waists from curls. It comes largely from straight-arm work, especially Maltese work on rings.

    But how on earth can you practice a Maltese as a novice? I use a 50/50 pulley system to cut my body-weight resistance in half, which is similar to the Ring Thing (Power Monkey Fitness) or generic “dream machine” that Jason Nemer (page 46) loves using. I combine this with “power levers,” strap-on metal gauntlets that allow me to attach the ring ropes to my forearms anywhere between the elbow and the fist. This allows me to use progressive resistance, starting near the elbow and moving out to the hand. The best versions are currently only available in Europe, but there are vaguely similar “iron cross trainers” available in the U.S.


    • J-Curl (page 15)
    • Shoulder Extension: Lift a dowel behind your back (standing), or sit on the floor and walk your hands backward behind your hips.
    • Thoracic Bridge: Elevate your feet enough to feel the bulk of the stretch in the upper back and shoulders, not the lower back. The feet might be 3+ feet off the ground. Ensure you can concentrate on straightening your arms (and legs, if possible), holding the position, and breathing.


    The following goals incorporate many different aspects of strength and mobility into single movements:

    Beginner: J-Curl

    Intermediate: Straddle Press Handstand [TF: I’m working on this]

    Advanced: Stalder Press Handstand


    Coach Sommer introduced me to a Russian medical massage specialist who recommended I use the plug-in (not cordless) model of the Hitachi Magic Wand on its high setting. I’ve never experienced such heights of ecstasy. Thanks, Vladmir!

    Just kidding. In this case, it’s for relaxing hypertonic muscles (i.e., muscles that are tense even though they shouldn’t be). Just place the wand on your muscle belly (not insertion points) for 20 to 30 seconds, which is often all it takes at the proper hertz. Tension headaches or a stiff neck? It’s great for relaxing the occipitals at the base of the skull. Warning: Having Hitachi Magic Wands lying out around your house can go terribly wrong—or terribly right. Good luck explaining your “hypertonic muscles.” As one friend said to me, “I think my wife has that same problem. . . .”
  8. mukul

    mukul Kazirhut Lover Member

    Aug 5, 2012
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    Unusual and Effective Bodyweight Exercises

    In less than eight weeks of following Coach Sommer’s protocols, I saw unbelievable improvement in areas I’d largely given up on.

    Try a few of my favorite exercises, and you’ll quickly realize that gymnasts use muscles you didn’t even know you had.

    QL Walk—An Unusual Warmup

    Coach Sommer borrowed this exercise from power lifter Donnie Thompson, who calls it the “butt walk.” Donnie “Super D” Thompson is the first person to hit a power lifting total of more than 3,000 pounds (bench press + deadlift + squat). The QL walk is intended to get your glutes and quadratus lumborum (QL) firing, the latter of which Donnie calls “an angry troll in your back”:

    1. Sit down on a mat (or gravel, if you want to turn your ass into hamburger meat). Legs are extended in front of you, ankles can be touching or slightly apart, and your back should be straight. I keep legs together. This is “pike” position, which I’ll refer to quite a bit in this book.
    2. Lift a kettlebell or dumbbell to your collarbones (think front squat). I weigh 170 pounds and use 30 to 60 pounds. I hold the kettlebell “horns,” but Donnie prefers to support it from underneath.
    3. Keeping your legs straight (no bend at the knee), walk your butt cheeks—left, right, left, right—across the floor. I typically go 10 to 15 feet.
    4. Reverse direction and go backward 10 to 15 feet. That’s it.
    Jefferson Curl (J-Curl)


    Think of this as a controlled, slowly rounded, stiff-legged deadlift. From Sommer: “Progress slowly and patiently. Do not rush. For this type of loaded mobility work, never allow yourself to strain, grind out reps, or force range of motion. Smooth, controlled movement is the order of the day.” The ultimate goal is body weight on a bar, but start with 15 pounds. I currently use only 50 to 60 pounds. This can perform miracles for thoracic, or mid-back, mobility, all while helping the hamstrings in the pike position. When I asked Coach Sommer how often I should do these, he said, “We do these like breathing.” In other words, at a minimum, J-Curls are done at the beginning of every primary workout.

    1. Begin by standing up straight, legs locked, holding a bar waist-high with your arms shoulder width apart. (fig. A) Think dead-lift top position.
    2. Tuck your chin tightly against your chest (keep it tucked for the entire movement) and slowly bend over, one vertebra at a time, from the neck down. (fig. B) Keep your arms straight and the bar close to your legs. Lower until you can’t stretch any farther. As you become more flexible, stand on a box (I use a Rogue plyo box), with the goal of passing your wrists below your toes. Keep your legs as perpendicular to the ground as possible, and try to not push your hips back until your head is below your waist.
    3. Slowly stand back up, rolling one vertebra at a time. Your chin should be the last thing to come up. (fig. C) That’s 1 rep. Repeat for a total of 5 to 10 reps.
    Dips with RTO (Ring Turn Out)

    So you can do 10 to 20 regular dips? Fantastic. I challenge you to do 5 slow dips on rings with proper turnout at the top (“support position”). Imagine the lines of the knuckles pointing to 10 and 2 o’clock at the apex. Perform this without piking (bending at the hips) or leaning your torso forward. This requires the brachialis to work like a mofo at the top, and it requires good shoulder extension at the bottom—my nemesis. Curse me, then thank me in 8 weeks. If you can’t do 15 regular dips, consider starting with push-ups with RTO, which Kelly Starrett (page 122) first showed me. For the push-ups, ensure that you use the hollow and protracted position from cast wall walks on page 19.

    Hinge Rows

    This is an excellent low-risk option for smashing your mid-traps and external rotator cuff muscles, which are used for handstands and just about everything in gymnastics. Visualize popping up like Dracula in a coffin, then hitting a double bicep pose. The catch: Your hands are holding rings the entire time. Once you can do 20 reps of hinge rows, Google “lat flys” and progress to those.


    1. Set up a pair of rings to hang about a foot above your head when you’re sitting on the floor.
    2. While sitting on the floor, grab the rings. Keeping your heels on the floor, lie back, and—arms straight—lift your hips off the ground. Focus on making your body (head to heel) ramrod straight. (fig. A)
    3. Sit up (pike) until your head is between the rings and hit that double-bicep pose. The bends at your waist and elbows should be about 90 degrees. (fig. B)
    4. Slowly lower yourself back down. Repeat 5 to 15 times.
    Ag Walks with Rear Support


    These are hugely productive and a major wakeup call for most people. 99% of you will realize you have no shoulder flexibility or strength in this critical position.

    1. Get some furniture sliders ($5 to $15). These look like drink coasters and are used to move furniture around without scratching the floor.
    2. Sit down in pike position and put your heels on the furniture sliders (which I now always pack for travel workouts).
    3. Put your hands on the floor by your hips and—arms straight—lift your hips off the ground. Try to make your body perfectly straight from shoulder to heel, just as in the hinge rows.
    4. Easy? Now walk forward with your hands, pushing your feet along the floor. This can be done forward and backward. Aim for 5 minutes of constant movement, but feel free to start with 60 seconds (you’ll see). Pro tip: This is a great way to freak people out when done at 2 a.m. in hotel hallways.
    Pike Pulses

    When one of my meathead friends is laughing at my GST exercises, I have them attempt this. It usually ends with a head shake and a puzzled “Holy fuck.”


    1. Sit in pike position in the middle of the floor. Point your toes and keep your knees locked.
    2. Walk your hands out on the floor, as far toward (or past) your feet as you can.
    3. Now, try to lift your heels 1 to 4 inches, which is 1 repetition or “pulse.” For 99% of you, this will be completely impossible and you’ll feel like an ice statue. Ratchet back and put your hands midway between hip and knee. See how you do and then move your hands forward enough to allow only 15 to 20 pulses.
    If you did really well, now try it with your lower back against a wall. What happened?! Sorry, killer, you weren’t actually pulsing, you were rocking back and forth like a cradle. Do it against the wall to keep yourself honest.

    Cast Wall Walk

    If you have no gymnastics background, this one will be fun/terrible. I use cast wall walks as a workout finisher and recommend you do the same, as you’ll be worthless afterward. First, let’s define the position you need to maintain.

    Torso “Hollow”: Sit on a chair, back straight, with your hands on your knees. Now, try to bring your sternum (chest bone) to your belly button; “shorten” your torso by 3 to 4 inches by contracting and pulling in your abs. You’ll maintain this position throughout the entire exercise. No lower-back arch or sag permitted.

    Shoulders “Protracted”: Keep your torso “hollow” per the above. Now, pretend you’re hugging a telephone pole. Your shoulders should be well in front of your chest, sternum pulled back strongly. Straighten your arms but maintain this position. Next, without losing any of the aforementioned, lift your arms overhead as high as you can. There you go. Now we can begin.

    1. Get into a handstand position against a wall, nose facing toward the wall. (fig. A)
    2. Keeping your body in one line, slowly walk your hands out and your feet down the wall simultaneously. (fig. B) Keep your knees straight and walk with your ankles. The steps should be small.
    3. Reach the bottom with your feet on the floor in a push-up position. (fig. C) Correct your form to be maximally hollow and protracted.
    4. Reverse and go back up the wall, returning to handstand position. That is 1 rep, my friend.

    Target is 10 reps, but stop this one at least a few reps before muscular failure. Otherwise, woe unto your face when gravity opens a can of whoop-ass on your flattened head.
  9. mukul

    mukul Kazirhut Lover Member

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    Dr. Dominic “Dom” D’Agostino (TW: @DOMINICDAGOSTI2, KETONUTRITION.ORG), PhD, is an associate professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine, and a senior research scientist at the Institute for Human and Machine Cognition (IHMC). He has also deadlifted 500 pounds for 10 reps after a 7-day fast.

    He’s a beast and—no big surprise—he’s a good buddy of Dr. Peter Attia, my MD friend (page 59) who consumed “jet fuel” in search of optimal athletic performance. The primary focus of Dom’s laboratory is developing and testing metabolic therapies, including ketogenic diets, ketone esters, and ketone supplements to induce nutritional/therapeutic ketosis, and low-toxicity metabolic-based drugs. Much of his work is related to metabolic therapies and nutritional strategies for peak performance and resilience in extreme environments. His research is supported by the Office of Naval Research, Department of Defense, private organizations, and foundations.

    • Back around 1995, Dom gifted Tony Robbins’s (page 210) Personal Power audio set to all of his undergrad lifting buddies. Two contacted him years later to thank him for changing their lives.
    • After my first podcast with Dom, Whole Foods Markets around the country sold out of Wild Planet canned sardines.

    This profile is one of several that might save your life, and it has certainly changed mine. As such, it deviates from the usual format to act as more of a mini-primer on all things ketosis. There is a lot of diet talk, but the supplements and fasting can be treated as separate tools—no bacon or heavy cream required. For ease of reading, some of the concepts are slightly simplified for a lay audience. My current personal regimen is included.

    • The ketogenic diet, often nicknamed “keto,” is a high-fat diet that mimics fasting physiology. Your brain and body begin to use ketones (derived from stored or ingested fat) for energy instead of blood sugar (glucose)—a state called ketosis. The diet was originally developed to treat epileptic children, but there are many variations, including the Atkins diet. You can achieve ketosis through fasting, diet, exogenous ketones, or a combination.
    • How do you know when you’re in ketosis? The most reliable way is to use a device called the Precision Xtra by Abbott. This can measure both glucose and blood levels of beta-hydroxybutyrate (BHB). Once you reach 0.5 mmol—millimolars, a concentration—you can consider yourself lightly “in ketosis.” I tend to feel increased mental clarity at 1 mmol or higher.
    • The primary resource, as you’ll come back to this: Dom’s top go-to resource for the ketogenic diet, including FAQs, meal plans, and more is ketogenic-diet-resource.com.
    “I like to promote mild to moderate ketosis for health and longevity, which is between 1 to 3 mmol.”

    TF: These levels help protect DNA from damage, among other benefits.

    • Fat loss and body recomposition
    • Potent anti-cancer effects
    • Better use of oxygen: Dom can hold his breath for two times his normal duration when in deep ketosis (2 minutes → 4 minutes). I observed the same. Essentially, you can derive more energy per oxygen molecule with ketone metabolism. This oxygen utilization advantage is why some elite cyclists are experimenting with keto. This also helps performance at high altitudes, if you’re going from sea level to mountains, for instance.
    • Maintain or increase strength: In a study with 12 subjects, Dom demonstrated that even advanced weight lifters could maintain or increase strength, performance, and hypertrophy after 2 weeks of keto-adaptation, consuming 75 to 80% of calories from fat (supplemented with MCT and coconut oils) and restricting carbohydrates to 22 to 25 g per day. Ketones have an anti-catabolic protein-sparing and anti-inflammatory effect.
    • Lyme disease: (Caveat: This is a personal experience, not a double-blind study.) Reaching deep ketosis (for me, 3 to 6 mmol) through fasting, then continuing with calorie-restricted keto for a week, completely eradicated symptoms of Lyme disease when all else failed. It was the only thing that helped after my first course of antibiotics. It produced a night-and-day difference: a 10-time improvement in my mental performance and clarity. I suspect this relates to mitochondrial “rehab” and the anti-inflammatory effects of ketones. More than a year has passed and the symptoms have not returned, despite following the non-ketogenic Slow-Carb Diet (see page 81) 90% of the time.


    Dom has discussed the idea of a therapeutic “purge fast” with his colleague Dr. Thomas Seyfried of Boston College. Per Dom: “If you don’t have cancer and you do a therapeutic fast 1 to 3 times per year, you could purge any precancerous cells that may be living in your body.”

    If you’re over the age of 40, cancer is one of the four types of diseases (see Dr. Peter Attia onpage 59) that will kill you with 80% certainty, so this seems like smart insurance.

    There is also evidence to suggest—skipping the scientific detail—that fasts of 3 days or longer can effectively “reboot” your immune system via stem cell–based regeneration. Dom suggests a 5-day fast 2 to 3 times per year.

    Dom has done 7-day fasts before, while lecturing at the University of South Florida. On day 7, he went into class with his glucose between 35 and 45 mg/dL, and his ketones around 5 mmol. Then, before breaking the fast, he went to the gym and deadlifted 500 pounds for 10 reps, followed by 1 rep of 585 pounds. Dom was inspired to do his first 7-day fast by George Cahill, a researcher at Harvard Medical School, who’d conducted a fascinating study published in 1970* wherein he fasted people for 40 days.

    Fasting doesn’t need to make you miserable and weak. In fact, it can have quite the opposite effect. But let’s start with how not to do it. . . .


    I did my first extended fast as a last resort. Lyme disease had decimated me and put me at 10% capacity for nearly 9 months. My joints hurt so much that it took 5 to 10 minutes to get out of bed, and my short-term memory worsened to the point that I began to forget good friends’ names. Adding inputs (e.g., drugs, IV treatments, etc.) didn’t seem to help, so I decided to try removing all inputs, including food. I did my homework, found the best-reviewed fasting clinics in the U.S., and headed off.

    My first 7-day fast was excruciating. It was medically supervised at a clinic, where we also had room and board. Patients were permitted to consume nothing but distilled water. Tap water, toothpaste, and even bathing were advised against. No exercise or leaving the facility were permitted for liability reasons. From days 3 to 4, my lower back pain was so extreme that I remained on my bed in the fetal position. The doctors told me this was “toxins” being released, which I didn’t accept. I insisted on blood testing instead, and the explanation for the lower-back pain was simple: My kidneys were getting hammered by sky-high uric acid levels. I wasn’t allowed to exercise (not even brisk walking), so it was taking forever to get into ketosis. My body was breaking down muscle tissue so the liver could convert it into glucose, and uric acid was a by-product. On top of this, since patients were limited to distilled water, nearly all the fasters (about 40 in total) couldn’t sleep due to electrolyte depletion and subsequent cholinergic responses (e.g., rapid heart rate when trying to sleep). Nonetheless, I noticed benefits: Long-standing skin issues disappeared after a few days, as did chronic joint pain.

    On the morning of day 7, I woke up to blood spilling out of my mouthguard. I had been dreaming of strawberry shortcake (seriously) and chewed the fucker so hard that my gums split open. Basta.

    I broke my fast with stewed pork—against doctor’s orders—and decided two things: Fasting was very interesting, but this wasn’t how I would do it.


    In the last 2 years, I’ve done a lot of fasting experiments, focusing on real science instead of old wives’ tales (e.g., you must break your fast with shredded cabbage and beets). I now aim for a 3-day fast once per month and a 5- to 7-day fast once per quarter. I would like to do one 14- to 30-day fast per year, but the logistics have proven too inconvenient.

    The longest fast I’ve done to date was 10 days. During that fast, I added vitamin C IVs and hyperbaric oxygen (2.4 ATA x 60 minutes) 3 times per week. I did DEXA body scans every 2 to 3 days for tracking and also consumed roughly 1.5 g of BCAAs upon waking and roughly 3 g of BCAAs intra-workout. After a 10-day fast, I had lost zero muscle mass. In contrast, I lost nearly 12 pounds of muscle in that first 7-day fast.

    How and why the difference?

    First, I allowed trace amounts of BCAAs and 300 to 500 calories of pure fat per day on my “fast.”

    Second, I got into ketosis as quickly as possible to skip muscle wasting. I can now do this in under 24 hours instead of 3 to 4 days. The more often you enter keto, the faster the transition takes place. There appears to be a biological “muscle memory” related to monocarboxylate transporters and other things beyond my pay grade. Fasting is key, which is why the keto protocol used at Johns Hopkins for children with drug-resistant seizures begins with fasting.

    Here’s my protocol for my usual monthly 3-day fast from Thursday dinner to Sunday dinner:

    • On Wednesday and Thursday, plan phone calls for Friday. Determine how you can be productive via cell phone for 4 hours. This will make sense shortly.
    • Have a low-carb dinner around 6 p.m. on Thursday.
    • On Friday, Saturday, and Sunday mornings, sleep as late as possible. The point is to let sleep do some of the work for you.
    • Consume exogenous ketones or MCT oil upon waking and 2 more times throughout the day at 3- to 4-hour intervals. I primarily use KetoCaNa and caprylic acid (C8), like Brain Octane. The exogenous ketones help “fill the gap” for the 1 to 3 days that you might suffer carb withdrawal. Once you’re in deep ketosis and using body fat, they can be omitted.
    • On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.”
    • Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence.
    • Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.


    The short answer is: Eat a boatload of fat (~1.5 to 2.5 g per kilogram of body weight), next-to-no carbs, and moderate protein (1 to 1.5 g per kilogram of body weight) each day. We’ll look at Dom’s typical meals and day in a minute, but a few critical notes first:

    • High protein and low fat doesn’t work. Your liver will convert excess amino acids into glucose and shut down ketogenesis. Fat as 70 to 85% of calories is required.
    • This doesn’t mean you always have to eat rib eye steaks. A chicken breast by itself will kick you out of ketosis, but a chicken breast cut up into a green leafy salad with a lot of olive oil, feta cheese, and some Bulletproof Coffee (for example) can keep you in ketosis. One of the challenges of keto is the amount of fat one needs to consume to maintain it. Roughly 70 to 80% of your total calories need to come from fat. Rather than trying to incorporate fat bombs into all meals (one does get tired of fatty steak, eggs, and cheese over and over again), Dom will both drink fat between meals (e.g., coconut milk—not water—in coffee) and add in supplemental “ice cream,” detailed onpage 29.
    • Dom noticed that dairy can cause lipid profile issues (e.g., can spike LDL) and has started to minimize things like cream and cheese. I experienced the same. It’s easy to eat a disgusting amount of cheese to stay in keto. Consider coconut milk (Aroy-D Pure Coconut Milk) instead. Dom doesn’t worry about elevated LDL as long as other blood markers aren’t out of whack (high CRP, low HDL, etc.). From Dom: “The thing that I focus on most is triglycerides. If your triglycerides are elevated, that means your body is just not adapting to the ketogenic diet. Some people’s triglycerides are elevated even when their calories are restricted. That’s a sign that the ketogenic diet is not for you. . . . It’s not a one-size-fits-all diet.”
    All that preamble out of way, here’s what Big Dom eats. Keep in mind that he weighs roughly 100 kg (220 lbs), so scale as needed:


    4 eggs (cooked in a combo of butter and coconut oil)

    1 can of sardines packed in olive oil (such as Wild Planet brand)

    ½ can oysters (Crown Prince brand. Note: Carbs on the label are from non-glycemic phytoplankton)

    Some asparagus or other vegetable

    TF: Both Dom and I travel with boxes of sardines, oysters, and bulk macadamia nuts.


    Instead of lunch, Dom will consume a lot of MCT throughout the day via Quest Nutrition MCT Oil Power. He will also make a Thermos of coffee with a half stick of butter and 1 to 2 scoops of MCT powder, which he sips throughout the day, totaling about 3 cups of coffee.


    “One trick I’ve learned is that before dinner, which is my main meal of the day, I’ll have a bowl of soup, usually broccoli cream soup or cream of mushroom soup. I use concentrated coconut milk in place of the dairy cream. I thin it out [with a bit of water] so it’s not super dense in calories. After eating that, the amount of food that I want to consume is cut in half.”

    Dom’s dinner is always some kind of large salad, typically made up of:

    Mixed greens and spinach together

    Extra-virgin olive oil



    MCT oil

    A little bit of Parmesan or feta cheese

    A moderate amount—about 50 g—of chicken, beef, or fish. He uses the fattiest versions he can get and increases the protein in the salad to 70 to 80 g if he had a workout that day.

    In addition to the salad, Dom will make some other vegetable like Brussels sprouts, asparagus, collard greens, etc., cooked in butter and coconut oil. He views vegetables as “fat delivery systems.”

    Dom’s Recipe for Keto Ice Cream

    Dom’s “ice cream” recipe contains roughly 100 g of fat, or 900 kcal of keto goodness. It can save the day if your dinner is lacking fat (remember to hit 70 to 85% of total calories from fat!):

    2 cups sour cream (I like Straus Creamery brand) or unsweetened coconut cream (notcoconut water)

    1 tablespoon dark chocolate baking cocoa

    1–2 pinches of sea salt (my favorite is flaky Maldon)

    1–2 pinches of cinnamon

    A small dash of stevia (Dom buys NOW Foods organic stevia in bulk)

    Optional: 1/3–1/2 cup blueberries, if Dom hasn’t had carbs all day, or if he has worked out

    Stir that all into a thick mousse and stick it in the freezer until it takes on an ice cream–like consistency. Once you’ve removed it and are ready to dig in, you can eat it straight or add toppings:

    • Make whipped cream using heavy cream (nearly 100% fat) and a bit of stevia.
    • Drizzle on 1 tablespoon of heated coconut oil (especially if the “bomb” has the blueberries in it) and mix it all in, which produces the mouthfeel of crunchy chocolate chips.
    The keto diet calls for around 300 g of fat per day at Dom’s body weight of 100 kg (220 lbs). This dessert helps up the ante dramatically. It’s also delicious. Dom’s wife does not follow a ketogenic diet, but even she loves this dessert.

    Dom’s Tip for Vegetarians

    “MRM Veggie Elite Performance Protein—the chocolate mocha is very good. If you take roughly one scoop and mix it with coconut milk, throw in a half an avocado, pour in some MCT oil—the C8 oil—the [shake] that I made up has 70% of the calories from fat and 20% of the calories from protein, 10% of the calories from carbohydrates.”


    • Quest Nutrition MCT Oil Powder and Quest Nutrition Coconut Oil Powder
    • Kettle & Fire Bone Broth—2 to 3 times per week
    • Idebenone “is another product that I take [400 mg] when I fly or before hard exercise. I think of idebenone as a version of coenzyme Q10. It’s more absorbable and gets to the mitochondria easier. It’s like a mitochondrial antioxidant.”
    • Magnesium daily. “Magnesium citrate, magnesium chloride, and magnesium glycinate . . . When I started the ketogenic diet, I started getting cramps. Now that I’m supplementing, I don’t get any cramps. . . . If I had one go-to magnesium, it would be this magnesium citrate powder called Natural Calm.”
    • Scivation XTEND Perform branched-chain amino acids (BCAAs): leucine, isoleucine, and valine in a 2 to 1 to 1 combination, leucine being the predominant branch chain amino acid in the formula. “Leucine is a powerful activator of mTOR, which is a good thing; activating mTOR in skeletal muscle is really important in a short workout. I use the product pre-workout and intra-workout.”
    • KetoCaNa and KetoForce
    • Prüvit KETO//OS—Creamy exogenous ketones, tastes great
    • Kegenix—More of a tangy Kool-Aid flavor
    Both Prüvit and Kegenix are based on a BHB + MCT patent Dom’s lab developed, which is owned by his university.


    “Fasting before chemotherapy is definitely something that should be implemented in our oncology wards,” says Dom. He adds, “Fasting essentially slows (sometimes stops) rapidly dividing cells and triggers an ‘energetic crisis’ that makes cancer cells selectively vulnerable to chemo and radiation.” There are good studies to support this.**

    One of my friends is in full remission from advanced testicular cancer. Others in his chemo cohort were laid out for 2 to 3 days in bed after chemo sessions, but he fasted for 3 days before sessions and was running 10 miles the next morning. Fasting sensitizes cancer cells to chemo, as mentioned, but it also helps normal cells resist the toxicity. This isn’t appropriate for all patients, especially those with extreme cachexia (muscle wasting), but it is applicable to many.

    In cases of cachexia, some selective androgen receptor modulators (SARMs), which are designed to have the anabolic tissue-building potency of testosterone (and other anabolic steroids) without the androgenic (i.e., secondary hormonal) effects, could be helpful. Dom is also researching the use of BCAAs. He has had ~50% increase in survival in cancerous rats by adding the branched-chain amino acids to a ketogenic diet. Just as promising, the animals maintained their body weight.

    In one study, treating mice with aggressive metastatic brain cancer using keto and hyperbaric oxygen treatment (HBOT), Dom, Dr. Seyfried, and other scientists were able to increase the average survival time from 31.2 days (standard diet) to 55.5 days. For the HBOT protocol, Dom used 2.5 Atmospheres (2.5 ATA) for 60 minutes on Monday, Wednesday, and Friday. Including pressurization and depressurization, each session lasted about 90 minutes.

    Even in a worst-case scenario—if a patient is intubated and on their last legs—one could potentially add exogenous ketones to an IV alongside (or in place of) glucose, as exogenous ketones have been demonstrated to have a significant tumor-suppressing or -shrinking effect, even in the presence of dietary carbohydrates. To me, the last italicized part is the most remarkable.

    If you think the ketogenic diet is for lunatics, exogenous ketones only require mixing a scoop in water and swigging it down.


    Here are the 5 things Dom would do if he were diagnosed with one of the worst-case scenarios—late-stage glioblastoma (GBM), an aggressive brain cancer.

    Some of Dom’s colleagues are opposed to the “standard of care” protocols, like chemotherapy. Based on the literature, Dom feels these are warranted in situations involving testicular cancer, leukemia, lymphoma, and stage 1 and 2 breast cancer. Outside of those examples, “it makes little sense to treat cancer with something we know is a powerful carcinogen (chemotherapy).”

    Dom’s 5 picks all appear to work through overlapping mechanisms. This means that there is a synergy in using them together. The whole is greater than the sum of its parts. 1 + 1 + 1 + 1 + 1 = 10, let’s say, not 5. I’ve starred those on the following list that I’ve experimented with myself.

    • *Ketogenic diet as base therapy. This is the foundation.
    • *Intermittent fasting: 1 meal per day within a daily 4-hour window
    • *Ketone supplementation 2 to 4 times per day: His objective would be to elevate his BHB levels 1 to 2 mmol above his baseline, achieved by the aforementioned two. In other words, if he were running at ~1.5 mmol using a 1-meal-per-day modified Atkins diet, he would take enough supplemental ketones to consistently achieve 2.5 to 3.5 mmol. The easiest options are KetoCaNa and/or Quest Nutrition MCT Oil Powder. Combining them, you’re “approaching the potency of a ketone ester developed for military applications.” The powdered MCT increases gut tolerability 2 to 3 times versus oil, so you can consume more of it.
    • *Metformin: He would titrate the daily dosage (i.e., start low and gradually increase) until he reached GI distress (diarrhea or reflux), then dial it back slightly. This would give him his upper tolerable limit, which ranges from 1500 to 3000 mg/day for most people.
    • DCA (dichloroacetic acid): For reasons not completely understood, and under some circumstances, DCA can kill cancer cells at dosages relatively non-toxic to normal cells. Dom would start with 10 mg per kilogram of body weight (he weighs ~100 kilograms) and titrate up, not exceeding 50 mg per kilogram, as you can start to experience peripheral neuropathy at that level (thiamine [B1] can reduce neuropathy). Clinical trials use around 20 mg per kilogram. DCA appears to work well on all diets, including high-carbohydrate.
    I asked another MD I trust the same question (“What would you do if you had late-stage GBM?”), without sharing Dom’s answers. His anonymized answer is below. I’ve again starred those I’m experimenting with.

    “If I (meaning [name omitted], freak of all time) had GBM I would do the following:

    1. No radiation
    2. *Calorie-restricted keto diet with support from exogenous BHB
    3. *Metformin at 2 or 2.5 g/day
    4. DCA
    5. *Hyperbaric oxygen
    6. Rapamycin in modest, intermittent doses
    7. Sequence the tumor to see if a checkpoint inhibitor (a type of immunotherapy) could be effective
    “Not sure I could recommend this to anyone, though.”

    ✸ Dom’s most-gifted or recommended books

    Cancer as a Metabolic Disease by Thomas Seyfried: required reading for all of Dom’s students

    Tripping Over the Truth by Travis Christofferson: Dom has gifted this to seven or eight people over the last year

    The Language of God: A Scientist Presents Evidence for Belief by Francis Collins

    ✸ Recommended to watch

    “The Gut Is Not Like Las Vegas: What Happens in the Gut Does Not Stay in the Gut,” presentation by Alessio Fasano

    ✸ A fantastic idea I wish would expand nationwide

    KetoPet Sanctuary (KPS): Funded by the Epigenix Foundation, KPS goes out of its way to rescue dogs with incurable, terminal cancer. Their goal isn’t to provide hospice-like treatment for terminal dogs. Of course, they care for and love the animals, but instead of writing off the canine companions to their fate, KPS provides groundbreaking human-grade metabolic-based cancer therapy for dogs.

    * Cahill, George F. “Starvation in Man.” New England Journal of Medicine 282 (1970): 668–675.

    ** Safdie FM, Dorff T, Quinn D, Fontana L, Wei M, Lee C, Cohen P, Longo VD. “Fasting and cancer treatment in humans: A case series report.” Aging (Albany NY) 1.12 (2009): 988–1007. Dorff TB, Groshen S, Garcia A, Shah M, Tsao-Wei D, Pham H, Cheng CW, Brandhorst S, Cohen P, Wei M, Longo V, Quinn DI. “Safety and feasibility of fasting in combination with platinum-based chemotherapy.” BMC Cancer, 16.360 (2016). Bianchi G, Martella R, Ravera S, Marini C, Capitanio S, Orengo A, Emionite L, Lavarello C, Amaro A, Petretto A, Pfeffer U, Sambuceti G, Pistoia V, Raffaghello L, Longo VD. “Fasting induces anti-Warburg effect that increases respiration but reduces ATP-synthesis to promote apoptosis in colon cancer models.” Oncotarget 6.14 (2015): 11806–19. Lee C, Raffaghello L, Brandhorst S, Safdie FM, Bianchi G, Martin-Montalvo A, Pistoia V, Wei M, Hwang S, Merlino A, Emionite L, de Cabo R, Longo VD. “Fasting cycles retard growth of tumors and sensitize a range of cancer cell types to chemotherapy.” Science Translational Medicine 4.124 (2012): 124ra27.
  10. mukul

    mukul Kazirhut Lover Member

    Aug 5, 2012
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    Bangladesh Bangladesh
    Patrick Arnold (FB: @PROTOTYPENUTRITION, PROTOTYPENUTRITION.COM), widely considered the “father of prohormones,” is the organic chemist who introduced androstenedione (remember Mark McGwire?) and other compounds into the dietary supplement world. He also created the designer steroid known as THG, or “The Clear.” THG and two other anabolic steroids that Patrick manufactured (best known: norboletone) weren’t banned at the time of their creation. These hard-to-detect drugs were at the heart of the BALCO doping scandal involving Barry Bonds and others. These days, Patrick is innovating in the legal world of ketone supplementation, including breakthroughs for military and commercial applications.


    No big surprise, I’m fascinated by all performance-enhancing drugs, which have been used since before the first Olympiad. On the legal side, here are two of Patrick’s creations that I’ve found useful:

    “Ur Spray” Ursolic Acid

    Ursolic acid helps with body recomposition. The benefits are summarized nicely in the title of one study: “Ursolic Acid Increases Skeletal Muscle and Brown Fat and Decreases Diet-Induced Obesity, Glucose Intolerance and Fatty Liver Disease.”* It can’t be ingested in pill form, as it will be destroyed by first-pass (liver) metabolism; nor can be it be injected, as it doesn’t mix with oil. This led Patrick to create a topical alcohol suspension, as ursolic acid is neither hydrophilic nor hydrophobic. Tricky stuff. Ur Spray is sold on his Prototype Nutrition site.

    Funny side note: The dose is 50 sprays for approximately 249 mg of active ursolic acid. That’s a lot of pumping. Some other guests’ wives have complained about late-night bathroom Pssshhh! Pssshhhh! Pssshhh! sessions that seem to go on forever.

    Patrick Arnold’s Pre-Workout “Shake”

    If you are in ketosis, drinking exogenous ketones pre- and intra-workout can substitute for carbs. As Patrick elaborates: “It’s pretty amazing. I’ve given it to people who tell me, ‘I’m on the ketogenic diet, and I work out and I feel like crap.’ I say, ‘Try this,’ and they say, ‘Wow! I didn’t get tired. My body had all the fuel it needed.’

    “My friend Ian Danney’s company, Optimum EFX, has a product called Amino Matrix. It’s very expensive but since I’ve worked with him—we make some of his products—I get it for free. It’s basically a full spectrum of essential amino acids, branched-chain amino acids with some other things thrown in there: lipoic acid, citrulline malate, and a few other things.

    “I mix that with about 45 ml of KetoForce, which is the [liquid exogenous ketones] you’re not supposed to drink straight (see the “jet fuel” story on page 60). If you mix it with the Amino Matrix, which is very tart, it buffers the alkalinity of the KetoForce and it ends up tasting quite good.”

    TF: A tablespoon of lemon juice (in the water you use to dilute KetoForce) will also work for buffering. If KetoForce is too odd for your stomach, try the powdered KetoCaNa, also developed by Patrick, which I often use before aerobic exercise.


    Both Patrick Arnold and his frequent collaborator, Dominic D’Agostino, PhD (page 21), are interested in metformin, which is not their creation. Dom considers it the most promising of the anti-aging drugs from a scientific standpoint, and I would estimate that a dozen of the people in this book use it.

    In type 2 diabetics (to whom it’s prescribed), metformin decreases the liver’s ability to make and deposit glucose into the bloodstream. Metformin also dampens the signaling pathways associated with cancer growth proliferation. Rats with metastatic cancer in Dom’s studies have increased survival rates by 40 to 50%. It mimics calorie restriction and fasting in many respects. Some researchers believe it could damage mitochondria, but nonetheless, many MDs and technologists are taking metformin prophylactically to prevent cancer.

    Dom did a test where he took 1 g of metformin daily for 12 weeks, and had blood work done throughout. His diet and exercise didn’t change. In his “post” test, his triglycerides were the lowest they had ever been, his HDL was around 98 (bumping up from 80), and his C-reactive protein wasn’t even measurable. The only side effect he saw was that his testosterone was lower, and that came back into normal range once he stopped taking metformin.

    * Kunkel SD, Elmore CJ, Bongers KS, Ebert SM, Fox DK, Dyle MC, et al. “Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance and fatty liver disease.” PLoS ONE 7(6) (2012): e39332 doi:10.1371/journal.pone.0039332.

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