In this new one he covers all sorts of fitness and health-related “hacks.” Here’s the pitch from the publisher:

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question:

For all things physical, what are the tiniest changes that produce the biggest results?

There’s been some overlap between Ferriss and the paleo crowd recently, as he’s been promoting dietary guidelines with some paleo commonalities. In fact, he recently did a guest spot on Robb Wolf’s weekly podcast. Tremendous stuff.

Looking forward to reading the book.

Check out this video he did today on Facebook, answering live questions and basically just discussing the new book. Great introduction to Tim Ferriss if you’re not familiar with him already…

If you can’t see the video for whatever reason, here’s the link to his Facebook page:

http://www.facebook.com/timferriss?v=app_142371818162

And here’s one more chestnut for today:

Tim mentions the front squat in the video, which I’ve become a big fan of over the last few months.

It’s a good variation on the tried and true back squat, and one that favors quad development. Take a look at this video from Hollywood Crossfit for a look at the front squat…

Technorati Tags: 4 Hour Body, front squat, paleo, Tim Ferriss

Turns out there really is something to this ketogenic thing.

I started with the paleo/ancestral/ketogenic/whatever-the-hell-you-want-to-call-it way of eating earlier this year in May. (I hate calling it a “diet” — makes it sound like some Jenny Craig weight loss bullshit.) It wasn’t easy going at first, what with the going-without-bread-thing and all. There were moments of weakness and outright feeling like hell, a product of the so-called “grain withdrawal.”

Gradually, though, it felt good. It felt good eating clean. It’s a contrast that only can be noticed after having experienced it first hand. (More on this below…)

For a while I was eating paleo only during the work week, so more or less about 80 percent of the time. I’ve gradually moved that to about 90 percent now. And I’ll only “downgrade” for the sake of convenience, really.

It’s not a matter of will power or forced dedication, like you would need if you were fucking bat-shit crazy enough to stick with the oft-ridiculed, but unfortunately very real, “cookie diet,” to use an example.

Here’s the point:  By sticking with a ketogenic diet, it’s inevitable, in my opinion, that the transition becomes permanent. Why? Because you feel like hell when you fall off the wagon. Headache and lethargy, among other things, invariably accompany a bread/grain/sugar bender nowadays.

Case in point: Today I took my son to the local Starbucks for a hot chocolate (very un-paleo, I know.) In the interest of doing some holiday celebrating, I ordered up a Grande Peppermint Mocha for myself, something I haven’t had in about a year.

Drinking that Peppermint Mocha today made my stomach queasy in a way that wasn’t so celebratory after all. It tasted soooooo sweet — so ridiculously, overboard sweet — that it made me wonder how the good folks at Starbucks can straight-faced serve something like that up.

Then…I realized how much I used to love these things. Used to be I’d have no trouble knocking down one or more of those without any trouble.

(Side note: The Starbucks French Roast drip — black, no sugar — is still one of my all time favorites, however.)

With that in mind, it’s no wonder that diabetes is raging through this country. It’s easy to get used to drinking/eating all this sugar, and the more you eat the more you want. Problem is, you don’t really notice the effects until after you haven’t eaten grains and other processed foods (plus, for some, legumes and dairy as well) for a good chunk of time.

But the contrast is very noticeable…very noticeable.

And because the contrast becomes so stark after some time, you inevitably gravitate towards the cleaner foods: lean meats, eggs, veggies, fruit, nuts. It just feels better — and without the sensation that you’re missing something.

Photo

Technorati Tags: ketogenic, life wellness, nutrition, paleo diet

“Slow food” is making progress.

Technorati Tags: Birke Baehr, nutrition, paleo, TED

OK. Some background: This dude, Mark Haub, a “nutrition professor” at Kansas State University decides to eat mostly junk food for two months, including potato chips, brownies, and, yes, Twinkies.

His quest: “…to see if these products which are thought by most to promote or lead to the development of obesity, if they can actually be used to do just the opposite.”

Uh-huh.

Haub tracked his calories, logging in 1800 per day…and lost 27 pounds in the process.

So, with his goal attained, what has he shown the world? Not much. Through calorie restriction, he shed some pounds over the short term. That’s the same game that Jenny Craig has been playing for years.

However, I would like to see Haub continue on this path to see just how quickly he can induce full-blown Type 2 diabetes, among a host of other concerns. That would be pretty cool — strictly from a science perspective, of course.

The really scary thing…is that the composition of Haub’s sensationalized “junk food diet” doesn’t look all that different from the actual diets consumed by many Americans.

Here is a typical day’s menu for Haub, as published by U.S. News and World Report.

Breakfast

1 double espresso, black

2 cups Kellogg’s Corn Pops

1 cup whole milk

1 Centrum Advanced Formula multivitamin

Total calories: 376

Lunch

1 Hostess Twinkie

1 Little Debbie Star Crunch

1 Muscle Milk Protein Shake

Total calories: 540

Snack

1 Hostess Twinkie

Total calories: 150

Dinner

1 Little Debbie Zebra Cake

1 brownie (Duncan Hines mix)

3-4 baby carrots

1 Muscle Milk Protein Shake

Total calories: 688

Snack

6 chips, Cool Ranch Doritos

Total calories: 75

Total Calories: 1,829

One real problem (among many) here is when people look to things like this as salvation for weight loss. We could have another Cookie Diet on our hands, folks.

Let’s hear from Mark on his glorious achievement…

Photo

Technorati Tags: diet, health, life wellness, nutrition, paleo diet, twinkie diet

Photo

Technorati Tags: Exercise | Daily Life Wellness, fitness, health, life wellness, nutrition, vital wellness, workout

Since going (predominantly) paleo about 6 months ago, I find myself eating a boatload more eggs, and mostly scrambled ones at that. (Not really a fan of fried, hardboiled or poached.)

I used to eat oatmeal religiously in the morning. Now I go with 3 or 4 scrambled eggs, usually paired with bacon and/or sausage, plus a vegetable like spinach or broccoli. And then, if I’m really looking to up the calories in the morning, I’ll eat a giant bowl of my No-Name Paleo Stew soon after that.

Eating scrambled eggs every day — as easy as they are to make — can get boring.

I found a cool variation on the scrambled egg at the New York Times recently that I thought I would share with the crowd. I’m replacing the white potatoes (too much starch) in this recipe with sweet potatoes (a nutritional powerhouse.) Use organic eggs from free-range hens if possible.

From the ‘Times:

Scrambled Eggs With Peppers, Tomatoes and [Sweet] Potatoes

Ingredients:

1/2 pound sweet potatoes, diced

2 tablespoons extra virgin olive oil

1 small onion, finely chopped

1 pound mixed green and red bell peppers (2 large peppers), seeded and sliced

4 garlic cloves, pureed in a mortar with 1/4 teaspoon salt

1/2 pound tomatoes, seeded and grated on the large holes of a grater, or peeled, seeded and diced; or 1/2 can (14 oz.) diced tomatoes, drained

Salt and freshly ground pepper

1/2 teaspoon freshly ground caraway seeds

1/2 teaspoon freshly ground coriander seeds

1/4 to 1/2 teaspoon cayenne pepper (more to taste) or 1 teaspoon harissa

6 to 8 eggs, beaten

1. Steam the potatoes in a steamer placed over one inch of boiling water for 10 minutes or until tender. Remove from the heat, and set aside.

2. Meanwhile, heat the oil over medium heat in a large, heavy nonstick skillet. Add the onion. Cook, stirring, until it begins to soften, about three minutes. Add the peppers. Cook, stirring, until the peppers begin to soften, about five minutes. Stir in the garlic. Cook, stirring, until fragrant, about one minute. Add the tomatoes, salt, pepper, ground caraway and coriander seeds, and cayenne or harissa. Stir together. Bring to a simmer, reduce the heat to medium low, cover and cook, stirring often for 20 to 30 minutes, until the mixture is cooked down and the peppers very tender. Stir in the potatoes, and season to taste with salt and pepper.

3. Beat the eggs in a bowl and season with salt to taste. Stir into the vegetables. Cook until the eggs are scrambled, stirring every few seconds to create large curds. Remove from the heat, and serve.

Yield: Serves four.

Photo

Technorati Tags: health, life wellness, nutrition, recipe, scrambled eggs, vital wellness

It’s no secret that I’ve been a proponent of the paleo/primal diet since earlier this year. After all, it’s been the basis in part for some (good) weight loss, and also some tremendous strength gains.

But what is this paleo deal…really? In a nutshell, the idea is to consume food more in line with our paleolithic ancestors — meaning veggies, fruit, meat, eggs, some seeds and nuts, and good fats. Paleo folk avoid grains and cereal like the plague, and most also try to limit legumes and dairy, depending on how puritanical their stance is.

Now, before you get all agitated about the “why” of paleo…today’s post is about the “who.” You can read about why a paleo diet makes sense elsewhere, and any of the folks below would also be happy to clue you in.

If you’re genuinely interested in trying a paleo approach then you’re in luck. Today’s post is dedicated to the who’s who of the paleo circuit — at least in my opinion.

The following folks are the go-to people for all things paleo. These are the taste makers, the movers and shakers, and basically ground zero for the paleo/primal/evolutionary way of thinking.

Onward…in no particular order…

Prof. Loren Cordain: The Paleo Diet. Cordain is one of the guys that popularized the paleolithic diet and got the ball rolling. His book, The Paleo Diet, shook the foundations of what many understood good nutrition to be. He’s a research guy, with feet firmly planted in the science that supports the guidelines — and he’s got the references to back it up.

However, if I were to make a recommendation to a newbie as to where to start — it wouldn’t be Cordain. As thorough and as in-depth as his stuff is, it isn’t what I’d call all that user-friendly for the layman. Too much science-speak.

Here’s where you want to start…

Mark Sisson: His blog, Mark’s Daily Apple is easy-to-read and easy to understand. And…if you have a question or concern about anything primal…chances are that he’s answered it at some point. There’s that much (free) content. Plus there’s a very active community.

I recommend starting there, and subscribing to his feed and/or email list.

Robb Wolf: Go here for the weekly podcasts alone. Wolf comes from a science background, having trained in chemistry, but he’s accessible in a layman kind of way and provides practical wisdom . He’s got a new book out, The Paleo Solution — which I’ve read — and recommend as another good starting place for folks new to the paleo scene

Side note of interest: Wolf originally went paleo…because he had no other choice. He suffers from Celiac (intolerance to gluten) and found the answer in a paleo diet.

Richard Nikoley: Richard blogs at Free the Animal. If you like your paleo with a healthy dose of vitriol, then this is your place. Nikoley is the paleolithic sword bearer. The vocal vegan/vegetarian crowd makes for a ripe target at Free the Animal. In turn, Nikoley himself is often targeted by that same demographic, and it makes for an interesting back-and-forth. Nevertheless, lots of great info and insight from this fairly recent paleo convert.

Sarah Fragoso: “crossfit trainter…wife…mother of three” is the tagline at Everyday Paleo, Sarah’s blog. Sarah has a particular gift for great paleo-inspired recipes — and I’ve used more than a few. If you decide to try paleo, you’ll need to break out the pots and pans at some point — and Everyday Paleo can help in that department.

Many folks have a hard time getting some food variation into the paleo deal when they’re just starting out. Sarah has the answers. Try the Breakfast Paleo Pizza. Awesome.

Keith Norris: writes over at Theory to Practice. Keith is a trainer in Austin, TX and runs it 100 percent paleo. What’s great about this dude’s blog posts (among other things) is that he publishes his workout details — which are not for the faint of heart. He’s hardcore HIT (high intensity training) on most days. And I’d argue that it’s not beginner level stuff either — plus good luck finding some of the equipment he uses. But his diet and fitness insights should be required reading for anyone serious about their health.

Spend a week or so reading (devouring?) everyone’s updates above and you’ll have a well-rounded idea of the paleo scene. Then jump in with both feet and give it a shot for a 21 day trial period. Could very well be a life-changer for you.

The Work

OK, enough with the paleo crowd and let’s get to work. Today’s exercise is…the pushup. I can hear the groans already. Pushups? Yes, pushups. No equipment needed — just you vs. gravity. There are many variations on this classic, but let’s start with the basic movement.

Bodyweight exercises (like pushups, pullups, pistol squats) should always have a place at the table in your workout routine.

Why?

Well, for one, they travel well. If you have no gym handy then a decent workout is always at hand. Second, ever seen an Olympic gymnast rock an iron cross on the still rings? Those guys are all about bodyweight resistance.

Ladies and gentlemen…the pushup…

Photo

Technorati Tags: fitness, health, life wellness, nutrition, paleo, paleo diet, paleolithic diet

Maybe you’ve seen the late-night infomercials for the following: creams that “erase” wrinkles…diet pills that magically burn fat…and acne creams that will get you laid.

Aside from the bold claims, what’s the common thread among these items?

They’re all made for quick consumption — and can be used up over time. This means, if you like the product, you’ll have to buy more…and more…and more. It’s a very profitable model for product sellers.

Guthy Renker, one of the heavyweight infomercial producers, switched to this model almost exclusively some years back to take advantage of the automatic repeat business.

Diet programs, not coincidentally, also find success by selling annual memberships and meal programs that need to be purchased again and again. It’s genius, really. For a few hundred dollars annually, plus hundreds more per month in meals, you get a prepackaged roadmap to health — without the “hassle” of trying to figure it out on your own.

Take Jenny Craig, for example. It’s a very polished system that includes meals that you’re encouraged to buy, a popular community forum, and consultations with real-life Jenny Craig “partners” — and it’s all sold using high profile celebrity success stories. (Valerie Bertinelli, is a recent example — as is Jason Alexander of Seinfeld fame.)

I have no doubt that the weight loss success stories promoted by Jenny Craig, Nutrisystem and similar plans are legitimate. However, once you pull back the gilded curtain, it’s really just simple calorie restriction that produces weight loss.

I don’t have an axe to grind specifically with Jenny; “she” just happens to be a good example of where I’m headed with this…

Here are the two chief issues I have with diet plans where you’re goaded to buy meals, pills, shakes and cookies.

1. Nutrition — real nutrition — takes a back seat to portion size and calorie restriction.

2. The implication is that success can only be achieved by using their products; they never tell you that it’s something you can do entirely on your own — without the expensive products and the continuity program.

Let’s look at the first one: Nutrition. In fairness to Jenny Craig nowhere could I find an actual ingredients list for any of their “Jenny’s Cuisine” menu items (WTF?) — so it would be difficult for me to pass judgement on the whole deal, on that basis.

However, they do publish sample menus showcasing things like the following: blueberry mini loaf; frosted oats cereal; and cookies ‘n’ cream cheesecake. Now, again, no ingredients published, but I have a hard time believing any of this “diet food” is made with stuff that’s genuinely good for me.

So, then, is eating frosted oats cereal really the way to optimal health as Jenny Craig would suggest? Of course not. But, if the portions are small enough, and you can handle the starvation thing well, then you might lose weight.

Score! Mission accomplished…at least temporarily.

How long can someone really go…eating only 1,200 calories (or less!) a day — before falling off the wagon and gorging themselves silly? I ate 1200 calories before 9 AM this morning, for goodness sake! Starvation is not the answer.

Let’s head over to item 2: Success on their terms only.

I get it. The promise of health and/or weight loss in a shiny new box is very attractive. It’s positioned as a blueprint for weight loss success — provided you continue to buy the meals, vitamins, consulting, etc., of course.

I’ve touched on this before in a previous post about perfect diets. My stance is that any program that requires or “encourages” you to spend money to buy their weight loss/muscle building products should be seen as suspect.

Nobody has the one right answer to health/wellness — and they certainly don’t have it in a pill…or powder…or a fancy little blueberry mini loaf.

Unfortunately, many folks too easily buy into the promises of “effortless” weight loss and radiant health, or the promise of the one, last way that’s going to be the permanent solution for them.

I know I’ve been guilty of it in the past.

Some people so blindly believe this shit that they’ll shout it from the rooftops even though their own results have been less than stellar. I had an obese woman tell me a few months ago at a business lunch — with a straight face — that I shouldn’t be eating anything after 8:00 PM or I would suffer terrible weight gain. As if 8:00 is the fucking witching hour for food consumption or something. Some of my biggest meals are after 10 PM, and I’ve never had a problem.

The secret is that there is no secret. When you’re done with all the hype and noise you realize that all you really have to do is make better choices at the grocery store and move around a little more — then make these your new habits.

Unfortunately, I doubt there will be any high profile ad campaigns for broccoli and coconut milk anytime soon. Cookies ‘n’ cream cheesecake is just an easier sell — especially if George Costanza is doing the selling.

###

Photo

Technorati Tags: diet, health, Jenny Craig, nutrition, paleo, weight loss

-Mike

Photo

Technorati Tags: diet, fitness, food pyramid, health, life wellness, nutrition, USDA, vital wellness, weight loss