Protein Day Quotes

Good morning, good morning, good morning," Loki chirped, wheeling in a table covered with silver domes. "What are you doing?" I asked, squinting at him. He'd pulled up the shades. I was tired a hell, and I was not happy. "I thought you two lovebirds would like breakfast," Loki said. "So I had the chef whip you up something fantastic." As he set up the table in the sitting area, he looked over at us. "Although you two are sleeping awfully far apart for newly weds." "Oh my god." I groaned and pulled the covers over my head. "You know, I think you're being a dick," Tove told him as he got out of bed. "But I'm starving. So I'm willing to overlook it. This time." "A dick?" Loki pretended to be offended. "I'm merely worried about your health. If your bodies aren't used to strenous activities, like a long night of love making, you could waste away if you don't get plenty of protein and rehydrate. I'm concerned for you." "Yes we both believe that's why you're here," Tove said sarcastically and took a glass of orange juice that Loki had just poured for him. "What about you princess?" Loki's gaze cut to me as he filled another glass. "I'm not hungry."I sighed and sat up. "Oh really?" Loki arched an eyebrow. "Does that mean that last night-" "It means last night is none of your business," I snapped.

Some people when they see cheese, chocolate or cake they don't think of calories.

You see, proteins, as I probably needn't tell you, are immensely complicated groupings of amino acids and certain other specialized compounds, arranged in intricate three-dimensional patterns that are as unstable as sunbeams on a cloudy day. It is this instability that is life, since it is forever changing its position in an effort to maintain its identity--in the manner of a long rod balanced on an acrobat's nose.

How much protein do we actually need? It varies from person to person. In my patients I typically set 1.6 g/kg/day as the minimum, which is twice the RDA.

He said he hoped a lot of us would have careers in science,' she said. She didn't see anything funny in that. She was remembering a lesson that had impressed her. She was repeating it, gropingly, dutifully. 'He said, the trouble with the world was...' 'The trouble with the world was,' she continued hesitatingly, 'that people were still superstitious instead of scientific. He said if everybody would study science more, there wouldn't be all the trouble there was.' 'He said science was going to discover the basic secret of life some day,' the bartender put in. He scratched his head and frowned. 'Didn't I read in the paper the other day where they'd finally found out what it was?' 'I missed that,' I murmured. ' I saw that, said Sandra. "About two days ago.' 'That's right,' said the bartender. 'What is the secret of life?' I asked. 'I forget,' said Sandra. 'Protein,' the bartender declared. 'They found out something about protein.' 'Yeah,' said Sandra, 'that's it.

Delaying a meal brings about symptoms most people call "hunger." These symptoms include abdominal cramping, weakness, and feeling ill-the same as during drug withdrawal. This is not hunger. Our dietary habits, especially eating animal-protein-rich foods three times a day, are so stressful to the detoxification system in our liver and kidneys that we start to get withdrawal, or detoxification, symptoms the minute we aren't busy processing such food. Real hunger is not that uncomfortable.

By the yard it's hard, but inch by inch, anything's a cinch A journey of a thousand leagues begins with a single step In addition, to keep your energy levels at their highest, be careful about what you eat. Start the day with a high protein, low fat and low carbohydrate breakfast. Eat saladswith fish or chicken at lunch. Avoid sugar, salt, white flour products or deserts. Avoid soft drinks and candy bars or pastries. Feed yourself as you would feed a world class athlete before a competition, because in many respects, that’s what you are before starting work each day

When you get famous, dinner isn’t food anymore; it’s twenty ounces of protein, ten ounces of carbohydrates, salt-free, fat-free, sugar-free fuel. This is a meal every two hours, six times a day. Eating isn’t about eating anymore. It’s about protein assimilation. It’s about cellular rejuvenation cream. Washing is about exfoliation. What used to be breathing is respiration. I’d be the first to congratulate anybody if they could do a better job of faking flawless beauty and delivering vague inspiring messages: Calm down. Everyone, breathe deep. Life is good. Be just and kind. Be the love.

What would happen if the body continued to expend 3000 calories daily while taking in only 1500? Soon fat stores would be burned, then protein stores would be burned, and then you would die. Nice. The smart course of action for the body is to immediately reduce caloric expenditure to 1500 calories per day to restore balance.

Applying these recommendations for a 150-pound (68 kg) athlete, the possible range, excluding the U.S. RDA, would be 3 to 6 ounces (84 to 168 g) of protein each day.

The recommended dietary allowance for protein is about 50 grams a day (46 for women, 56 for men).

One of the things that happens is that during sleep, your brain cleans itself of waste that has accumulated during the day. “During slow-wave sleep, your cerebral spinal fluid channels open up more and remove metabolic waste from your brain,” Roxanne explained to me. Every night, when you go to sleep, your brain is rinsed with a watery fluid. This cerebrospinal fluid washes through your brain, flushing out toxic proteins and carrying them down to your liver to get rid of them. “So when I’m talking to college students, I call this brain-cell poop. If you can’t focus well, it might be you have too much brain-cell poop circulating.” That can explain why, when you are tired, “you get a hung-over sort of feeling”—you are literally clogged up with toxins. This positive kind of brainwashing can only happen when you are asleep.

The forces of blind life that work across this hilltop are as irresistible as she said they were, they work by a principle more potent than fission. But I can’t look upon them as just life, impartial and eternal and in flux, an unceasing interchange of protein. And I can’t find proofs of the crawl toward perfection that she believed in. Maybe what we call evil is only as she told me that first day we met, what conflicts with our interests; but maybe there are such realities as ignorance, selfishness, jealousy, malice, criminal carelessness, and maybe these things are evil no mater whose interests they serve or conflict with.

He said science was going to discover the basic secret of life some day,' the bartender put in. He scratched his head and frowned. 'Didn't I read in the paper the other day where they'd finally found out what it was?' 'I missed that,' I murmured. ' I saw that,' said Sandra. 'About two days ago.' 'That's right,' said the bartender. 'What is the secret of life?' I asked. 'I forget,' said Sandra. 'Protein,' the bartender declared. 'They found out something about protein.' 'Yeah,' said Sandra, 'that's it.

In a modern twist to the classic overeating experiments, Feltham decided that he would eat 5794 calories per day and document his weight gain. But the diet he chose was not a random 5794 calories. He followed a low-carbohydrate, high-fat diet of natural foods for twenty-one days. Feltham believed, based on clinical experience, that refined carbohydrates, not total calories, caused weight gain. The macronutrient breakdown of his diet was 10 percent carbohydrate, 53 percent fat and 37 percent protein. Standard calorie calculations predicted a weight gain of about 16 pounds (7.3 kilograms). Actual weight gain, however, was only about 2.8 pounds (1.3 kilograms). Even more interesting, he dropped more than 1 inch (2.5 centimeters) from his waist measurement. He gained weight, but it was lean mass.

The blocks of the Healthy Eating Pyramid include: • vegetable oils such as olive and canola oil as the primary sources of fat • an abundance of vegetables and fruits, not including potatoes or corn • whole-grain foods at most meals • healthy sources of protein such as beans, nuts, seeds, fish, poultry, and eggs • a daily calcium supplement or dairy foods one to two times a day • a daily multivitamin • for those who choose to drink, alcohol in moderation • red meat, white bread, potatoes, soda, and sweets only occasionally if at all.

Diet is increasingly important as you age. At 59, I weigh 10 pounds more than I did in high school, and I can still wear size 34 jeans. But I can’t eat like I did in my 20's and 30's. Lean meat, veggies, and fresh fruit form the bulk of my diet. I rely on protein powder and protein bars to keep my protein intake up. When I do over-indulge, I do an extra workout or restrict my eating for a couple of days. I weigh daily and when the needle creeps up, I take action. Don’t let it get out of control because it's harder at this age to dump the weight ~ Steve Holley, veteran martial artist

6 apples 1 bunch grapes 20 ounces frozen peaches 20 ounces frozen blueberries 15 ounces frozen strawberries 10 ounces frozen mixed berries 6 ounces of mango chunks 3 bananas 1 bunch kale 20 ounces spinach 20 ounces spring mix greens Stevia sweetener (packets) Bag of ground flaxseeds (often in vitamin section) Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) Raw or unsalted nuts and seeds to snack on Detox tea (by Triple Leaf or Yogi brands) Sea salt (or any uniodized sea salt) OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior

I once read that human beings can live solely on potatoes. A potato contains all the essential amino acids humans need to build proteins, repair cells, and fight diseases. ... You would have to eat about twenty-five potatoes a day to get the recommended amount of protein, however, and you would have calcium deficiencies.

Lithium regulates the proteins that control the body’s inner clock. This clock runs, oddly, on DNA, inside special neurons deep in the brain. Special proteins attach to people’s DNA each morning, and after a fixed time they degrade and fall off. Sunlight resets the proteins over and over, so they hold on much longer. In fact, the proteins fall off only after darkness falls—at which point the brain should “notice” the bare DNA and stop producing stimulants. This process goes awry in manic-depressives because the proteins, despite the lack of sunlight, remain bound fast to their DNA. Their brains don’t realize they should stop revving. Lithium helps cleave the proteins from DNA so people can wind down. Notice that sunlight still trumps lithium during the day and resets the proteins; it’s only when the sunlight goes away at night that lithium helps DNA shake free. Far from being sunshine in a pill, then, lithium acts as “anti-sunlight.” Neurologically, it undoes sunlight and thereby compresses the circadian clock back to twenty-four hours—preventing both the mania bubble from forming and the Black Tuesday crash into depression.

According to scientists at the University of Oregon, people who exercised in a 100-degree room for ten days, for example, increased their fitness performance markers significantly more than a group who did the exact same workout in an air-conditioned room. The hot exercise caused “inexplicable changes to the heart’s left ventricle.” This can improve the heart’s health and efficiency. Hot exercise also activates “heat shock proteins” and “BDNF.” The former are inflammation fighters linked to living longer, while the latter is a chemical that promotes the survival and growth of neurons. BDNF might be protective against depression and Alzheimer’s, according to the NIH.

Occasionally, especially at celebratory times, the whole gang of us would launch into a spontaneous mental game. For example, my mother used to send me to the back porch (a room containing no furniture but a simply incredible mass of Stuff) to get flour for holiday cakes or pies. I often returned to the kitchen, cringing with disgust, to announce that the flour was full of worms. No matter how sick this made me, I knew it wuoldn't bother my mother. She always just sifted the worms out, saying that even if she missed a few and they got into the food, they would simply be an excellent source of protein. Just as we were all beginning to feel thoroughly downtrodden, my father would save the day. "Everyone come up with a literary reference about worms!" he would shout.

Similarly, a 2016 World Resources Institute report analyzes a variety of possible dietary modifications and finds that “ambitious animal protein reduction”—focused on reducing overconsumption of animal-based foods in regions where people devour more than 60 grams of protein and 2,500 calories per day—holds the greatest promise for ensuring a sustainable future for global food supply and the planet.

Consider the genesis of a single-celled embryo produced by the fertilization of an egg by a sperm. The genetic material of this embryo comes from two sources: paternal genes (from sperm) and maternal genes (from eggs). But the cellular material of the embryo comes exclusively from the egg; the sperm is no more than a glorified delivery vehicle for male DNA—a genome equipped with a hyperactive tail. Aside from proteins, ribosomes, nutrients, and membranes, the egg also supplies the embryo with specialized structures called mitochondria. These mitochondria are the energy-producing factories of the cell; they are so anatomically discrete and so specialized in their function that cell biologists call them “organelles”—i.e., mini-organs resident within cells. Mitochondria, recall, carry a small, independent genome that resides within the mitochondrion itself—not in the cell’s nucleus, where the twenty-three pairs of chromosomes (and the 21,000-odd human genes) can be found. The exclusively female origin of all the mitochondria in an embryo has an important consequence. All humans—male or female—must have inherited their mitochondria from their mothers, who inherited their mitochondria from their mothers, and so forth, in an unbroken line of female ancestry stretching indefinitely into the past. (A woman also carries the mitochondrial genomes of all her future descendants in her cells; ironically, if there is such a thing as a “homunculus,” then it is exclusively female in origin—technically, a “femunculus”?) Now imagine an ancient tribe of two hundred women, each of whom bears one child. If the child happens to be a daughter, the woman dutifully passes her mitochondria to the next generation, and, through her daughter’s daughter, to a third generation. But if she has only a son and no daughter, the woman’s mitochondrial lineage wanders into a genetic blind alley and becomes extinct (since sperm do not pass their mitochondria to the embryo, sons cannot pass their mitochondrial genomes to their children). Over the course of the tribe’s evolution, tens of thousands of such mitochondrial lineages will land on lineal dead ends by chance, and be snuffed out. And here is the crux: if the founding population of a species is small enough, and if enough time has passed, the number of surviving maternal lineages will keep shrinking, and shrinking further, until only a few are left. If half of the two hundred women in our tribe have sons, and only sons, then one hundred mitochondrial lineages will dash against the glass pane of male-only heredity and vanish in the next generation. Another half will dead-end into male children in the second generation, and so forth. By the end of several generations, all the descendants of the tribe, male or female, might track their mitochondrial ancestry to just a few women. For modern humans, that number has reached one: each of us can trace our mitochondrial lineage to a single human female who existed in Africa about two hundred thousand years ago. She is the common mother of our species. We do not know what she looked like, although her closest modern-day relatives are women of the San tribe from Botswana or Namibia. I find the idea of such a founding mother endlessly mesmerizing. In human genetics, she is known by a beautiful name—Mitochondrial Eve.

Eat well. Don’t skip meals, and make sure they include protein, which grounds you. Grazing on protein throughout the day keeps my energy and blood sugar stable. Avoid carbohydrates, candy bars, cookies, sodas, and other sugar sources, as well as fast food for a quick fix when you’re hungry. Instead, bring healthy snacks and stay well hydrated with water, a green or antioxidant smoothie, and other nourishing drinks.

Chapter 1 Summary The debate in science is between the mind being what the brain does versus the brain doing the bidding of the mind. The correct view is that the mind is designed to control the body, of which the brain is a part, not the other way around. Our brain does not control us; we control our brain through our thinking and choosing. We can control our reactions to anything. Choices are real. You are free to make choices about how you focus your attention, and this affects how the chemicals, proteins, and wiring of your brain change and function. Research shows that DNA actually changes shape in response to our thoughts. Stress stage one is normal. Stress stage two and stage three, on the other hand, are our mind and body’s response to toxic thinking—basically normal stress gone wrong. Reaction is the key word here. You cannot control the events or circumstances of your life, but you can control your reactions.

steep taper, seven day timetable, plenty of loperamide; magnesium supplements and free form amino acids to replenish my burnt-out neurotransmitters; protein powder, electrolyte powder, melatonin (and weed) for sleep as well as various herbal tinctures and potions my fashion intern swore by, licorice root and milk thistle, nettles and hops and black cumin seed oil, valerian root and skullcap extract. I had a shopping bag from the health food store with all the stuff

The Mongols consumed a steady diet of meat, milk, yogurt, and other dairy products, and they fought men who lived on gruel made from various grains. The grain diet of the peasant warriors stunted their bones, rotted their teeth, and left them weak and prone to disease. In contrast, the poorest Mongol soldier ate mostly protein, thereby giving him strong teeth and bones. Unlike the Jurched soldiers, who were dependent on a heavy carbohydrate diet, the Mongols could more easily go a day or two without food. Traditional

He changed and worked out with weights. Throughout his adult life, Adam had cycled through a potpourri of workout programs—yoga (not flexible), Pilates (confused), boot camp (why not just join the military?), Zumba (don’t ask), aquatics (near drown), spin (sore butt)—but in the end, he always returned to simple weights. Some days he loved the strain on his muscles and couldn’t imagine not doing it. Other days he dreaded every moment, and the only thing he wanted to lift was the postworkout peanut butter protein shake to his lips. He

Cows, by virtue of the plentiful and varied bacteria in their rumen, are able to derive energy from things that would pass through a human undigested. The prune pit has a hard, nutritionally blank hull, but the embryo inside provides protein and fat. Rumen bacteria can break down the hull and free these nutrients, though it takes them a few days. DePeters showed me one of the mesh bags. “Sometimes I put a midterm exam in there,” he said. Cows can’t digest wood pulp. “I tell my students, ‘The cow didn’t digest that material any better than you did.

People of a “scientific” bent have been known to ridicule those, like Harry, who believe unlikely notions such as the idea that the Universe was created in six days and that the first human being was formed by God breathing into a lump of clay. It should be noted that the latest scientific theories entail that (1) all of the matter in the Universe was once compressed into an area smaller than the point of a pin; and (2) life came about when a chance collision of molecules accidentally lined up three million nucleic acids in exactly the right order to form a self-replicating protein.

J. Morris Hicks, who wrote Healthy Eating, Healthy World, has this to say about our obsession with protein: Because of the mistaken, yet almost ubiquitous, belief that we humans actually “need” to eat animal protein to be healthy, incredibly powerful solutions to our sustainability crisis don’t even make it to the table for consideration. For this reason, I consider that “protein myth” to be the most serious obstacle in the history of humanity. For if we cannot take the “animal out of the equation” when it comes to feeding humans… the future of our civilization (and even our species) is in peril.

Five Days • 6 apples • 1 bunch grapes • 20 ounces frozen peaches • 20 ounces frozen blueberries • 15 ounces frozen strawberries • 10 ounces frozen mixed berries • 6 ounces of mango chunks • 3 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Stevia sweetener (packets) • Bag of ground flaxseeds (often in vitamin section) • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on • Detox tea (by Triple Leaf or Yogi brands) • Sea salt (or any uniodized sea salt) • OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior protein Food for the Last Five Days • 20 ounces frozen mango chunks • 20 ounces frozen peaches • 20 ounces frozen pineapple chunks • 10 ounces frozen mixed berries • 6 ounces frozen blueberries • 6 ounces frozen strawberries • 2 apples • 5 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on CHAPTER FOUR How to Do the 10-Day Green Smoothie Cleanse The 10-Day Green Smoothie Cleanse is a truly health-transforming experience.

The resistant starch found in beans powerfully reduces hunger and, thus, food consumption over many hours, coinciding with the fermentation that takes place in the large intestine hours after eating the beans. So eating beans with lunch will reduce your hunger and appetite for dinner many hours later, overall lowering the amount of calories you desire for the day. For diabetics, beans are critical for lowering the insulin requirement for starch digestion. They also supply amino acids that complement the other vegetables, nuts, and seeds to enhance the biologic value of the protein in the diet, without raising IGF-1.

There were several monitors, all running so fast it was hard to see what they were showing. Wu pushed a button and slowed one image. “Here you see the actual structure of a small fragment of dinosaur DNA,” Wu said. “Notice the sequence is made up of four basic compounds—adenine, thymine, guanine, and cytosine. This amount of DNA probably contains instructions to make a single protein—say, a hormone or an enzyme. The full DNA molecule contains three billion of these bases. If we looked at a screen like this once a second, for eight hours a day, it’d still take more than two years to look at the entire DNA strand. It’s that big.

The fewer calories you consume, the more these calories should come in the form of dietary protein. But because protein is an absolute requirement, it may be misleading to consider it as a percentage of calories. That’s because, depending on your calorie consumption, you could wind up eating too little. Here’s how this plays out. If we follow the guidelines recommending that protein make up 15 percent of caloric intake, a 70-kg adult consuming 2,500 kcal/day would get 93 grams of protein. However, that same individual on a lower-calorie diet at 1,400 kcal/day would consume only 52 grams of protein, which is too low for healthy muscle.

Even before the exact answer was reached, Crick crystallized its fundamental principles in a statement that he called (and is called to this day) the Central Dogma. It is a hypothesis about the direction of evolution and the origin of life; it is provable in terms of Shannon entropy in the possible chemical alphabets: Once “information” has passed into protein it cannot get out again. In more detail, the transfer of information from nucleic acid to nucleic acid, or from nucleic acid to protein may be possible, but transfer from protein to protein, or from protein to nucleic acid is impossible. Information means here the precise determination of sequence.

Dose response studies indicate a linear increase in skeletal muscle protein synthesis with ingestion of high quality protein up to about 20-25 grams per meal[127]. With protein intakes twice this amount, there is a marked increase in protein oxidation with no further increase in protein synthesis. When looked at over the course of a day, there is no credible evidence that protein intakes above 2.5 g/kg body weight lead to greater nitrogen balance or accumulation of lean tissue. Another reason to avoid eating too much protein is that it has a modest insulin stimulating effect that reduces ketone production. While this effect is much less gram-for-gram than carbohydrates, higher protein intakes reduce one’s keto-adaptation and thus the metabolic benefits of the diet.

The longevity genes I work on are called “sirtuins,” named after the yeast SIR2 gene, the first one to be discovered. There are seven sirtuins in mammals, SIRT1 to SIRT7, and they are made by almost every cell in the body. When I started my research, sirtuins were barely on the scientific radar. Now this family of genes is at the forefront of medical research and drug development. Descended from gene B in M. superstes, sirtuins are enzymes that remove acetyl tags from histones and other proteins and, by doing so, change the packaging of the DNA, turning genes off and on when needed. These critical epigenetic regulators sit at the very top of cellular control systems, controlling our reproduction and our DNA repair. After a few billion years of advancement since the days of yeast, they have evolved to control our health, our fitness, and our very survival. They have also evolved to require a molecule called nicotinamide adenine dinucleotide, or NAD. As we will see later, the loss of NAD as we age, and the resulting decline in sirtuin activity, is thought to be a primary reason our bodies develop diseases when we are old but not when we are young.

The people who actually consumed the roasted flesh were not the dead person’s closest blood relatives, such as wives or children. That honor—and it was indeed an honor—went to chosen people who were like blood to the deceased: in-laws, extended relatives, and community members, known as affines. None of the affines were vengeful, flesh-hungry savages, desperate for the taste of grilled human, and neither were they after the protein the human flesh provided—both common motives ascribed to cannibals. In fact, the corpse, which had been laid out over several days in the warm, humid climate of the Amazon rain forest, was often well into various stages of decomposition. Eating the flesh would have been a smelly, foul experience. The affines often had to excuse themselves to vomit before returning to eat again.

Sitting here in my lab, I can imagine you scratching your head again: Dr. Panda, what’s the big deal? Aren’t we talking about just a few ounces of fat gain after a late-night snack? Won’t my metabolic rhythm come back the next day? Actually, it’s worse than you think. It is hard enough for the body to monitor hormones, genes, and clocks for someone with a strict eating routine. But when eating occurs at random times throughout the day and night, the fat-making process stays on all the time. At the same time, glucose created from digested carbohydrates floods our blood and the liver becomes inefficient in its ability to absorb glucose. If this continues for a few days, blood glucose continues to rise and reaches the danger zone of prediabetes or diabetes. So, if you’ve wondered why diets haven’t worked for you before, timing might be the reason. Even if you were diligently exercising; counting calories; avoiding fats, carbs, and sweets; and piling on the protein, it’s quite likely that you weren’t respecting your circadian clocks. If you eat late at night or start breakfast at a wildly different time each morning, you are constantly throwing your body out of sync. Don’t worry, the fix is equally simple: Just set an eating routine and stick to it. Timing is everything.

It is for such reasons that I always ask my clinical clients first about sleep. Do they wake up in the morning at approximately the time the typical person wakes up, and at the same time every day? If the answer is no, fixing that is the first thing I recommend. It doesn’t matter so much if they go to bed at the same time each evening, but waking up at a consistent hour is a necessity. Anxiety and depression cannot be easily treated if the sufferer has unpredictable daily routines. The systems that mediate negative emotion are tightly tied to the properly cyclical circadian rhythms. The next thing I ask about is breakfast. I counsel my clients to eat a fat and protein-heavy breakfast as soon as possible after they awaken (no simple carbohydrates, no sugars, as they are digested too rapidly, and produce a blood-sugar spike and rapid dip). This is because anxious and depressed people are already stressed, particularly if their lives have not been under control for a good while. Their bodies are therefore primed to hypersecrete insulin, if they engage in any complex or demanding activity. If they do so after fasting all night and before eating, the excess insulin in their bloodstream will mop up all their blood sugar. Then they become hypoglycemic and psych​ophys​iologi​cally unstable.

In the fall of 2000 I started getting calls and emails from people asking me to erase their memories. Karim Nader, Glenn Schafe, and I had recently published a paper in the journal Nature with a rather technical title, “Fear Memories Require Protein Synthesis in the Lateral Amygdala for Reconsolidation after Retrieval.”3 In this study we conditioned rats with a tone and shock and then later presented them with the tone alone after a drug that blocks protein synthesis had been infused in the lateral amygdala (LA), a key area of the amygdala where the tone-shock association is stored. When tested the following day, or at any time afterward, the rats behaved as though they had never been conditioned. The procedure, in other words, seemed to erase the memory that the tone was a signal of danger. Toward the end of the short piece, we proposed that it might be possible to use a technique like this (but without having to inject a drug directly into the amygdala) to dampen traumatic memory in people with PTSD.

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

BULLETPROOF POACHED EGGS WITH SAUTÉED GREENS Poaching is a great Bulletproof method of cooking eggs to retain their nutrients and avoid damaging the proteins. This is a great weekend lunch meal that could easily be substituted for dinner. Try buying an assortment of fresh organic greens and prewash them when you get home so they’re ready when you need them for easy cooking. 2 to 3 cups greens of your choice (kale, collards, chard, etc.) 2 tablespoons grass-fed unsalted butter or ghee Sea salt 2 tablespoons sliced raw cashews or almonds 2 poached eggs Fill a pan with an inch or two of water and add the greens to cook. Once the greens are tender, drain the water and add the butter or ghee. Toss the greens in the butter or ghee until covered. Remove the greens from the heat and sprinkle with salt and nuts. You should poach your eggs so your yolks are runny and the nutrition from the yolks is intact. The restaurant tricks to poaching eggs are to add 2 tablespoons of apple cider vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool.

Then it gets even worse—your irritated intestinal lining allows undigested food particles and bacteria to enter your bloodstream and trigger a wider inflammatory response as your body attacks these foreign particles. When these antinutrients continually damage your gut, which unfortunately happens to most people on Western diets that include large amounts of inflammation-causing processed foods, your body is forced to constantly mount a response against a perceived enemy. It does this by releasing a stream of small inflammatory proteins called cytokines into your bloodstream, which eventually enter your brain.

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

I had grown weary of so many rules. That's the thing about every discipline. There's often a format, a belief that if you don't follow the structure to the tiniest detail, you won't get the maximum value: mantras are private. Om is the most perfect sound in the universe. Never lay a sacred text to chant on the floor. If you are in a seminar, always wear a name tag. Put your name in the upper right hand corner of every essay. Just breathe. No, scream. No, cry or hit something. But don't lose yourself. Never do yoga on the full moon. Walk clockwise around a temple. Don't eat protein and starch in the same meal. Always begin the day with fruit. Don't eat any fruit. Never utter the word of G_d. There is no God. There are multiple gods. To be a good acupuncturist, "check your stuff" at the door. Bring all of you. Never do work on the Sabbath. Don't cary anything in your pockets. Consciousness is constant work. Accept Jesus. Read the Bible. There is no suffering. Acknowledge suffering as a noble truth. Tread lightly on the Earth. Leave no trace. Make your mark. Get noticed. Travel silently through life. Attend to the needs of others. Follow your bliss. Suppress. Express. Withhold. Let go. Let it in. Get off the grid. Join the marketplace. Go toward the light. Hadn't I heard enough?

performance during PMS: Take 250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin), and 1 gram of omega-3 fatty acids (flaxseed and fish oil) each night for the 7 days before your period starts. Pretraining: Take 5 to 7 grams of branched-chain amino acid supplement (BCAAs) to fight the lack of mojo. These amino acids cross the blood-brain barrier and decrease the estrogen-progesterone effect on central nervous system fatigue. In training: Consume a few more carbohydrates per hour. In this high-hormone phase, aim for about 0.45 gram of carbohydrate per pound of body weight (about 61 grams for a 135-pound woman) per hour. In the low-hormone phase (first 2 weeks of the cycle), you can go a bit lower—about 0.35 gram of carbohydrate per pound of body weight (about 47 grams for a 135-pound woman) per hour. (For reference: 2.2 kilograms = 1 pound.) Post-training: Recovery is critical. Progesterone is extremely catabolic (breaks muscle down) and inhibits recovery. Aim to consume 20 to 25 grams of protein within 30 minutes of finishing your session. Overall you should aim to get 0.9 to 1 gram of protein per pound per day (a 135-pound woman needs about 122 to 135 grams of protein per day; see the Roar Daily Diet Cheat Sheet for Athletes for more information). THE MARTIAL ARTIST WHO BEAT HER BLOAT It may not be nice to fool Mother Nature, but there are definitely times when you need to trick her a little.

Right now we’re enjoying first generation GE crops; soon we’ll have versions that can grow in drought conditions, in saline conditions, crops that are nutritionally fortified, that act as medicines, that increase yields and lower the use for pesticides, herbicides, and fossil fuels. The best designs will do many of these things at once. The Gates Foundation–led effort BioCassava Plus aims to take cassava, one of the world’s largest staple crops, fortify it with protein, vitamins A and E, iron, and zinc; lower its natural cyanide content, make it virus resistant, and storable for two weeks (instead of one day). By 2020, this one genetically modified crop could radically improve the health of the 250 million people for whom it is a daily meal.

Oedipa spent the next several days in and out of libraries and earnest discussions with Emory Bortz and Genghis Cohen. She feared a little for their security in view of what was happening to everyone else she knew. The day after reading Blobb's Peregrinations she, with Bortz, Grace, and the graduate students, attended Randolph Driblette's burial, listened to a younger brother's helpless, stricken eulogy, watched the mother, spectral in afternoon smog, cry, and came back at night to sit on the grave and drink Napa Valley muscatel, which Driblette in his time had put away barrels of. There was no moon, smog covered the stars, all black as a Tristero rider. Oedipa sat on the earth, ass getting cold, wondering whether, as Driblette had suggested that night from the shower, some version of herself hadn't vanished with him. Perhaps her mind would go on flexing psychic muscles that no longer existed; would be betrayed and mocked by a phantom self as the amputee is by a phantom limb. Someday she might replace whatever of her had gone away by some prosthetic device, a dress of a certain color, a phrase in a ' letter, another lover. She tried to reach out, to whatever coded tenacity of protein might improbably have held on six feet below, still resisting decay-any stubborn quiescence perhaps gathering itself for some last burst, some last scramble up through earth, just-glimmering, holding together with its final strength a transient, winged shape, needing to settle at once in the warm host, or dissipate forever into the dark. If you come to me, prayed Oedipa, bring your memories of the last night. Or if you have to keep down your payload, the last five minutes-that may be enough. But so I'll know if your walk into the sea had anything to do with Tristero. If they got rid of you for the reason they got rid of Hilarius and Mucho and Metzger-maybe because they thought I no longer needed you. They were wrong. I needed you. Only bring me that memory, and you can live with me for whatever time I've got. She remembered his head, floating in the shower, saying, you could fall in love with me. But could she have saved him? She looked over at the girl who'd given her the news of his death. Had they been in love? Did she know why Driblette had put in those two extra lines that night? Had he even known why? No one could begin to trace it. A hundred hangups, permuted, combined-sex, money, illness, despair with the history of his time and place, who knew. Changing the script had no clearer motive than his suicide. There was the same whimsy to both. Perhaps-she felt briefly penetrated, as if the bright winged thing had actually made it to the sanctuary of her heart-perhaps, springing from the same slick labyrinth, adding those two lines had even, in a way never to be explained, served him as a rehearsal for his night's walk away into that vast sink of the primal blood the Pacific. She waited for the winged brightness to announce its safe arrival. But there was silence. Driblette, she called. The signal echoing down twisted miles of brain circuitry. Driblette! But as with Maxwell's Demon, so now. Either she could not communicate, or he did not exist.

Next, I drink a few more glasses of water containing liquid chlorophyll to build my blood. If I’m stressed, I’ll have some diluted black currant juice for an antioxidant boost to the adrenals. Once I’m hungry, I sip my way through a big green alkaline smoothie (a combination of spinach, cucumber, coconut, avocado, lime, and stevia is a favorite) or tuck into a fruit salad or parfait. And tomatoes, cucumbers, and avocados are fruits, too; a morning salad is a good breakfast and keeps the sugar down. But, this kind of morning regime isn’t for everyone. You can get really hungry, particularly when you first start eating this way. And some people need to start the day with foods that deliver more heat and sustenance. If that’s how you roll, try having fruit or a green smoothie and then waiting for 30 minutes (if your breakfast includes bananas, pears, or avocados, make it 45) before eating something more. As a general rule, sour or acidic fruits (grapefruits, kiwis, and strawberries) can be combined with “protein fats” such as avocado, coconut, coconut kefir, and sprouted nuts and seeds. Both acid fruits and sub-acid fruits like apples, grapes, and pears can be eaten with cheeses; and vegetable fruits (avocados, cucumbers, tomatoes, and peppers) can be eaten with fruits, vegetables, starches, and proteins. I’ve also found that apples combine well with raw vegetables. Leafy greens (spinach, kale, collard greens), along with the vegetable fruits noted above, are my go-to staples. They are the magic foods that combine well with every food on the planet. I blend them together in green smoothies, cold soups, and salads.

The transmission of excitation energies between molecules through electromagnetic coupling is not a mere matter of speculation.”2 These energies flow through water channels inside the body since over 99 percent of the molecules inside the body are water molecules and the body is two-thirds water by volume. Every protein, whether constituting bone, sinews, or any other tissue, exists in a hydrated form. When the water content of the body decreases to less than 50 percent, we die. Protons and electrons separate along membranes to create charged layers analogous to a tiny battery as the revolutionary work of Gerald Pollack at the University of Washington has recently shown.3 In this inner electrical environment of our bodies, the magic of life unfolds and this environment is also able to be influenced in a powerful manner through sound vibrations.

Every few months or so at home, Pops had to have Taiwanese ’Mian. Not the Dan-Dan Mian you get at Szechuan restaurants or in Fuchsia Dunlop’s book, but Taiwanese Dan-Dan. The trademark of ours is the use of clear pork bone stock, sesame paste, and crushed peanuts on top. You can add chili oil if you want, but I take it clean because when done right, you taste the essence of pork and the bitterness of sesame paste; the texture is somewhere between soup and ragout. Creamy, smooth, and still soupy. A little za cai (pickled radish) on top, chopped scallions, and you’re done. I realized that day, it’s the simple things in life. It’s not about a twelve-course tasting of unfamiliar ingredients or mass-produced water-added rib-chicken genetically modified monstrosity of meat that makes me feel alive. It’s getting a bowl of food that doesn’t have an agenda. The ingredients are the ingredients because they work and nothing more. These noodles were transcendent not because he used the best produce or protein or because it was locally sourced, but because he worked his dish. You can’t buy a championship. Did this old man invent Dan-Dan Mian? No. But did he perfect it with techniques and standards never before seen? Absolutely. He took a dish people were making in homes, made it better than anyone else, put it on front street, and established a standard. That’s professional cooking. To take something that already speaks to us, do it at the highest level, and force everyone else to step up, too. Food at its best uplifts the whole community, makes everyone rise to its standard. That’s what that Dan-Dan Mian did. If I had the honor of cooking my father’s last meal, I wouldn’t think twice. Dan-Dan Mian with a bullet, no question.

Fuel your body. Think about your environment as an ecosystem. If there’s pollution, you’ll feel the toxic side effects; if you’re in the fresh air of the mountains, you’ll feel alive. You’d be surprised at how many of the foods that we eat actually sap our body of fuel. Just look at three quick examples: soda, potato chips, and hamburgers. I’m not a hard-liner who says that you should never consume these things, but this kind of steady diet will make it harder for your body to help you. Instead, look at the foods that are going to give you energy. Choose food that’s water soluble and easier for your body to break down, which gives you maximum nutrition with minimal effort. Look at a cucumber: it’s practically water and it takes no energy to consume, but it’s packed with nutrients. Green for me is the key. We overeat and undernourish ourselves way too much. When you eat bad food, your body will feel bad and then you will feel bad. It’s all connected. I drink green juice every day and eat huge salads. I am also a big believer in lean protein to feed and fuel the muscles--I might even have a chicken breast for breakfast. Growing up, because I danced every single day, I would basically eat anything I wanted and I wouldn’t gain any weight. I would eat anything and everything trying to put on a few pounds, but it never worked--and my skin was terrible as a result of it. We’d blame it on the sweat from the dancing, but I never connected it to what I ate. As I got older, I started to educate myself more about food. I learned that I need to alkalize my body. It’s never about how I look. Instead, I go by how I feel. I notice immediately how good, clean food boosts my energy while junk makes me feel lethargic. I’m also a huge believer in hydrating. Forget about eight glasses of water a day; I drink eight glasses before noon!

ZERO BELLY DRINKS BLUEBERRY DAZZLER Makes 1 serving 1 scoop vegetarian protein powder* ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) ½ cup frozen blueberries ½ tablespoon almond butter Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 6 g fat; 3 g fiber; 28 g protein * Note: All nutritional stats calculated using Vega Sport Performance Protein (Vanilla). Exact nutritional content may vary based on your choice of plant-based protein powder. STRAWBERRY BANANA Makes 1 serving 1 scoop vegetarian protein powder ⅓ cup frozen strawberries ¼ frozen banana ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 5 g fat; 4 g fiber; 29 g protein THE PEANUT BUTTER CUP Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter 1 tablespoon unsweetened cocoa powder ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 258 calories; 6 g fat; 5 g fiber; 30 g protein MANGO MUSCLE-UP Makes 1 serving 1 scoop vegetarian protein powder ⅔ cup frozen mango chunks ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 224 calories; 5 g fat; 3 g fiber; 29 g protein VANILLA MILKSHAKE Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 248 calories; 6 g fat; 3 g fiber; 29 g protein CHAPTER EIGHT THE ZERO

Concepts of memory tend to reflect the technology of the times. Plato and Aristotle saw memories as thoughts inscribed on wax tablets that could be erased easily and used again. These days, we tend to think of memory as a camera or a video recorder, filming, storing, and recycling the vast troves of data we accumulate throughout our lives. In practice, though, every memory we retain depends upon a chain of chemical interactions that connect millions of neurons to one another. Those neurons never touch; instead, they communicate through tiny gaps, or synapses, that surround each of them. Every neuron has branching filaments, called dendrites, that receive chemical signals from other nerve cells and send the information across the synapse to the body of the next cell. The typical human brain has trillions of these connections. When we learn something, chemicals in the brain strengthen the synapses that connect neurons. Long-term memories, built from new proteins, change those synaptic networks constantly; inevitably, some grow weaker and others, as they absorb new information, grow more powerful.

I cooked with so many of the greats: Tom Colicchio, Eric Ripert, Wylie Dufresne, Grant Achatz. Rick Bayless taught me not one but two amazing mole sauces, the whole time bemoaning that he never seemed to know what to cook for his teenage daughter. Jose Andres made me a classic Spanish tortilla, shocking me with the sheer volume of viridian olive oil he put into that simple dish of potatoes, onions, and eggs. Graham Elliot Bowles and I made gourmet Jell-O shots together, and ate leftover cheddar risotto with Cheez-Its crumbled on top right out of the pan. Lucky for me, Maria still includes me in special evenings like this, usually giving me the option of joining the guests at table, or helping in the kitchen. I always choose the kitchen, because passing up the opportunity to see these chefs in action is something only an idiot would do. Susan Spicer flew up from New Orleans shortly after the BP oil spill to do an extraordinary menu of all Gulf seafood for a ten-thousand-dollar-a-plate fund-raising dinner Maria hosted to help the families of Gulf fishermen. Local geniuses Gil Langlois and Top Chef winner Stephanie Izard joined forces with Gale Gand for a seven-course dinner none of us will ever forget, due in no small part to Gil's hoisin oxtail with smoked Gouda mac 'n' cheese, Stephanie's roasted cauliflower with pine nuts and light-as-air chickpea fritters, and Gale's honey panna cotta with rhubarb compote and insane little chocolate cookies. Stephanie and I bonded over hair products, since we have the same thick brown curls with a tendency to frizz, and the general dumbness of boys, and ended up giggling over glasses of bourbon till nearly two in the morning. She is even more awesome, funny, sweet, and genuine in person than she was on her rock-star winning season on Bravo. Plus, her food is spectacular all day. I sort of wish she would go into food television and steal me from Patrick. Allen Sternweiler did a game menu with all local proteins he had hunted himself, including a pheasant breast over caramelized brussels sprouts and mushrooms that melted in your mouth (despite the occasional bit of buckshot). Michelle Bernstein came up from Miami and taught me her white gazpacho, which I have since made a gajillion times, as it is probably one of the world's perfect foods.

to an AirPort Express in his hospital room, announcing his surgery. He assured them that the type of pancreatic cancer he had “represents about 1% of the total cases of pancreatic cancer diagnosed each year, and can be cured by surgical removal if diagnosed in time (mine was).” He said he would not require chemotherapy or radiation treatment, and he planned to return to work in September. “While I’m out, I’ve asked Tim Cook to be responsible for Apple’s day to day operations, so we shouldn’t miss a beat. I’m sure I’ll be calling some of you way too much in August, and I look forward to seeing you in September.” One side effect of the operation would become a problem for Jobs because of his obsessive diets and the weird routines of purging and fasting that he had practiced since he was a teenager. Because the pancreas provides the enzymes that allow the stomach to digest food and absorb nutrients, removing part of the organ makes it hard to get enough protein. Patients are advised to make sure that they eat frequent meals and maintain a nutritious diet, with a wide variety of meat and fish proteins as well as full-fat milk products. Jobs had never done this, and he never would.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

Anyway, if my lips were rose petals they’d taste too bitter. If my cheeks were apples they’d crawl with apple worms. If my eyes were stars they’d be dead by the time you saw them. If I moved you like the moon I’d disappear once a month. If my teeth were Chiclets you’d want to chew on them and spit them out. If my hands were birds you couldn’t hold them; they’d peck you bloody. Is my skin alabaster? Then it’s cold and hard and one day someone will skin me, make me into a cold hard box tinged with pink or yellow, to hold unguents, then how will you love me? If my vagina is a cool, dark forest you’ll certainly be lost, you have no sense of direction. If my vagina is a cave-watch out! It’s prone to seismic shifts and avalanche. If my vagina is a river of honey: orange, lavender, fine herbs, hazelnut, all too sweet. If my ears are shells I can’t hear you, only the ocean anyway. And if my voice is music, it is unintelligible. Don’t say anything. I am not a flower, but a body with rules and predictable, cellular qualities. My eyelashes and fingernails and skin and spit are organized by proteins designed to erode at a pre-encoded date and time, no matter what you do or do not do to me- I am remarkably like an animal. More like a heifer than a sunrise, I want to bite, stroke, swallow you so stop lying there trying to think of something to say and trying to understand me. I am the body next to but unlike yours. You already know me. You already know what I’m made of.

Meanwhile, scientists are studying certain drugs that may erase traumatic memories that continue to haunt and disturb us. In 2009, Dutch scientists, led by Dr. Merel Kindt, announced that they had found new uses for an old drug called propranolol, which could act like a “miracle” drug to ease the pain associated with traumatic memories. The drug did not induce amnesia that begins at a specific point in time, but it did make the pain more manageable—and in just three days, the study claimed. The discovery caused a flurry of headlines, in light of the thousands of victims who suffer from PTSD (post-traumatic stress disorder). Everyone from war veterans to victims of sexual abuse and horrific accidents could apparently find relief from their symptoms. But it also seemed to fly in the face of brain research, which shows that long-term memories are encoded not electrically, but at the level of protein molecules. Recent experiments, however, suggest that recalling memories requires both the retrieval and then the reassembly of the memory, so that the protein structure might actually be rearranged in the process. In other words, recalling a memory actually changes it. This may be the reason why the drug works: propranolol is known to interfere with adrenaline absorption, a key in creating the long-lasting, vivid memories that often result from traumatic events. “Propranolol sits on that nerve cell and blocks it. So adrenaline can be present, but it can’t do its job,” says Dr. James McGaugh of the University of California at Irvine. In other words, without adrenaline, the memory fades. Controlled tests done on individuals with traumatic memories showed very promising results. But the drug hit a brick wall when it came to the ethics of erasing memory. Some ethicists did not dispute its effectiveness, but they frowned on the very idea of a forgetfulness drug, since memories are there for a purpose: to teach us the lessons of life. Even unpleasant memories, they said, serve some larger purpose. The drug got a thumbs-down from the President’s Council on Bioethics. Its report concluded that “dulling our memory of terrible things [would] make us too comfortable with the world, unmoved by suffering, wrongdoing, or cruelty.… Can we become numb to life’s sharpest sorrows without also becoming numb to its greatest joys?” Dr. David Magus of Stanford University’s Center for Biomedical Ethics says, “Our breakups, our relationships, as painful as they are, we learn from some of those painful experiences. They make us better people.” Others disagree. Dr. Roger Pitman of Harvard University says that if a doctor encounters an accident victim who is in intense pain, “should we deprive them of morphine because we might be taking away the full emotional experience? Who would ever argue with that? Why should psychiatry be different? I think that somehow behind this argument lurks the notion that mental disorders are not the same as physical disorders.

This rich pork flavor, which lands on the tongue with a thump... It's Chinese Dongpo Pork! He seasoned pork belly with a blend of spices and let it marinate thoroughly... ... before finely dicing it and mixing it into the fried rice!" "What? Dongpo Pork prepared this fast?! No way! He didn't have nearly enough time to simmer the pork belly!" "Heh heh. Actually, there's a little trick to that. I simmered it in sparkling water instead of tap water. The carbon dioxide that gives sparkling water its carbonation helps break down the fibers in meat. Using this, you can tenderize a piece of meat in less than half the normal time!" "That isn't the only protein in this dish. I can taste the seafood from an Acqua Pazza too!" "And these green beans... it's the Indian dish Poriyal! Diced green beans and shredded coconut fried in oil with chilies and mustard seeds... it has a wonderfully spicy kick!" "He also used the distinctly French Mirepoix to gently accentuate the sweetness of the vegetables. So many different delicious flavors... ... all clashing and sparking in my mouth! But the biggest key to this dish, and the core of its amazing deliciousness... ... is the rice!" "Hmph. Well, of course it is. The dish is fried rice. If the rice isn't the centerpiece, it isn't a..." "I see. His dish is fried rice while simultaneously being something other than fried rice. A rice lightly fried in butter before being steamed in some variety of soup stock... In other words, it's actually closer to that famous staple from Turkish cuisine- a Pilaf! In fact, it's believed the word "pilaf" actually comes from the Turkish word pilav. To think he built the foundation of his dish on pilaf of all things!" "Heh heh heh! Yep, that's right! Man, I've learned so much since I started going to Totsuki." "Mm, I see! When you finished the dish, you didn't fry it in oil! That's why it still tastes so light, despite the large volume and variety of additional ingredients. I could easily tuck away this entire plate! Still... I'm surprised at how distinct each grain of rice is. If it was in fact steamed in stock, you'd think it'd be mushier." "Ooh, you've got a discerning tongue, sir! See, when I steamed the rice... ... I did it in a Donabe ceramic pot instead of a rice cooker!" Ah! No wonder! A Donabe warms slowly, but once it's hot, it can hold high temperatures for a long time! It heats the rice evenly, holding a steady temperature throughout the steaming process to steam off all excess water. To think he'd apply a technique for sticky rice to a pilaf instead! With Turkish pilaf as his cornerstone... ... he added super-savory Dongpo pork, a Chinese dish... ... whitefish and clams from an Italian Acqua Pazza... ... spicy Indian green bean and red chili Poriyal... ... and for the French component, Mirepoix and Oeuf Mayonnaise as a topping! *Ouef is the French word for "egg."* By combining those five dishes into one, he has created an extremely unique take on fried rice! " "Hold it! Wait one dang minute! After listening to your entire spiel... ... it sounds to me like all he did was mix a bunch of dishes together and call it a day! There's no way that mishmash of a dish could meet the lofty standards of the BLUE! It can't nearly be gourmet enough!" "Oh, but it is. For one, he steamed the pilaf in the broth from the Acqua Pazza... ... creating a solid foundation that ties together the savory elements of all the disparate ingredients! The spiciness of the Poriyal could have destabilized the entire flavor structure... ... but by balancing it out with the mellow body of butter and soy sauce, he turned the Poriyal's sharp bite into a pleasing tingle!

THE DIET-GO-ROUND LOW-CALORIE DIETS Diets began by limiting the number of calories consumed in a day. But restricting calories depleted energy, so people craved high-calorie fat and sugar as energizing emergency fuel. LOW-FAT DIETS High-calorie fats were targeted. Restricting fat left people hungry, however, and they again craved more fats and sugars. FAKE FAT Synthetic low-cal fats were invented. People could now replace butter with margarine, but without calories it didn’t deliver the energy and satisfaction people needed. They still craved real fat and sugar. THE DIET GO-ROUND GRAPEFRUIT DIETS Banking on the antioxidant and fat-emulsifying properties of grapefruit, dieters could eat real fat again, as long as they ate a grapefruit first. But even grapefruits were no match for the high-fat American diet. SUGAR BLUES The more America restricted fat in any way to lose weight, the more the body rebounded by storing fat, and craving and bingeing on fats and sugars. Sugar was now to blame! SUGAR FREE High-calorie sugars were replaced with no-calorie synthetic sweeteners. The mind was happy but the body was starving as diet drinks replaced meals. People eventually binged on excess calories from other sources, such as protein. HIGH-PROTEIN DIETS The new diet let people eat all the protein they wanted without noticing the restriction of carbs and sugar. Energy came from fat stores and dieters lost weight. But without carbs, they soon experienced low energy and craved and binged on carbs. HIGH-CARB DIETS Carb-craving America was ripe for high-carb diets. You could now lose weight and eat up to 80 percent carbs—but they had to be slow-burning, complex carbs. Fast-paced America was addicted to fast energy, however, and high-carb diets soon became high-sugar diets. LOW CHOLESTEROL The combination of sugar, fat, and stress raised cholesterol to dangerous levels. The solution: Reemphasize complex carbs and reduce all animal fats. Once again, dieters felt restricted and began craving and bingeing on fats and sugars. EXERCISE Diets weren’t working, so exercise became the cholesterol cure-all. It worked for a time, but people didn’t like to “work out.” Within 25 years, no more than 20 percent of Americans would do it regularly. VEGETARIANISM With heart disease and cancers on the rise, red meat was targeted. Vegetarianism came into fashion but was rarely followed correctly. People lived on pasta and bread, and blood sugars and energy levels went out of control. GRAZING High-carb diets were causing energy and blood sugar problems. If you ate every 2 hours, energy was propped up and fast-paced America could keep speeding. Fatigue became chronic fatigue, however, with depression and anxiety to follow. FOOD COMBINING By eating fats, proteins, and carbs separately, digestion improved and a host of digestive, energy, and weight problems were helped temporarily. But the rules for what you could eat together led to more frequent small meals. People eventually slipped back to their old ways and old problems. THE ZONE Aimed at fixing blood sugar levels, this diet balanced intake of proteins, fats, and carbs. It worked, but again restricted certain kinds of carbs, so it didn’t last, and America was again craving emergency fuel. COFFEE TO THE RESCUE Exhausted and with a million things to do, America turned to legal stimulants like coffee for energy. But borrowed energy must be paid back, and many are still living in debt. FULL CIRCLE Frustrated, America is turning to new crash diets and a wave of high-protein diets. It is time to break this man-made cycle with the simplicity of nature’s own 3-Season Diet. If you let nature feed you, you will not starve or crave anything.

REPROGRAMMING MY BIOCHEMISTRY A common attitude is that taking substances other than food, such as supplements and medications, should be a last resort, something one takes only to address overt problems. Terry and I believe strongly that this is a bad strategy, particularly as one approaches middle age and beyond. Our philosophy is to embrace the unique opportunity we have at this time and place to expand our longevity and human potential. In keeping with this health philosophy, I am very active in reprogramming my biochemistry. Overall, I am quite satisfied with the dozens of blood levels I routinely test. My biochemical profile has steadily improved during the years that I have done this. For boosting antioxidant levels and for general health, I take a comprehensive vitamin-and-mineral combination, alpha lipoic acid, coenzyme Q10, grapeseed extract, resveratrol, bilberry extract, lycopene, silymarin (milk thistle), conjugated linoleic acid, lecithin, evening primrose oil (omega-6 essential fatty acids), n-acetyl-cysteine, ginger, garlic, l-carnitine, pyridoxal-5-phosphate, and echinacea. I also take Chinese herbs prescribed by Dr. Glenn Rothfeld. For reducing insulin resistance and overcoming my type 2 diabetes, I take chromium, metformin (a powerful anti-aging medication that decreases insulin resistance and which we recommend everyone over 50 consider taking), and gymnema sylvestra. To improve LDL and HDL cholesterol levels, I take policosanol, gugulipid, plant sterols, niacin, oat bran, grapefruit powder, psyllium, lecithin, and Lipitor. To improve blood vessel health, I take arginine, trimethylglycine, and choline. To decrease blood viscosity, I take a daily baby aspirin and lumbrokinase, a natural anti-fibrinolytic agent. Although my CRP (the screening test for inflammation in the body) is very low, I reduce inflammation by taking EPA/DHA (omega-3 essential fatty acids) and curcumin. I have dramatically reduced my homocysteine level by taking folic acid, B6, and trimethylglycine (TMG), and intrinsic factor to improve methylation. I have a B12 shot once a week and take a daily B12 sublingual. Several of my intravenous therapies improve my body’s detoxification: weekly EDTA (for chelating heavy metals, a major source of aging) and monthly DMPS (to chelate mercury). I also take n-acetyl-l-carnitine orally. I take weekly intravenous vitamins and alpha lipoic acid to boost antioxidants. I do a weekly glutathione IV to boost liver health. Perhaps the most important intravenous therapy I do is a weekly phosphatidylcholine (PtC) IV, which rejuvenates all of the body’s tissues by restoring youthful cell membranes. I also take PtC orally each day, and I supplement my hormone levels with DHEA and testosterone. I take I-3-C (indole-3-carbinol), chrysin, nettle, ginger, and herbs to reduce conversion of testosterone into estrogen. I take a saw palmetto complex for prostate health. For stress management, I take l-theonine (the calming substance in green tea), beta sitosterol, phosphatidylserine, and green tea supplements, in addition to drinking 8 to 10 cups of green tea itself. At bedtime, to aid with sleep, I take GABA (a gentle, calming neuro-transmitter) and sublingual melatonin. For brain health, I take acetyl-l-carnitine, vinpocetine, phosphatidylserine, ginkgo biloba, glycerylphosphorylcholine, nextrutine, and quercetin. For eye health, I take lutein and bilberry extract. For skin health, I use an antioxidant skin cream on my face, neck, and hands each day. For digestive health, I take betaine HCL, pepsin, gentian root, peppermint, acidophilus bifodobacter, fructooligosaccharides, fish proteins, l-glutamine, and n-acetyl-d-glucosamine. To inhibit the creation of advanced glycosylated end products (AGEs), a key aging process, I take n-acetyl-carnitine, carnosine, alpha lipoic acid, and quercetin. MAINTAINING A POSITIVE “HEALTH SLOPE” Most important,

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

italian vinaigrette ¼ cup red wine vinegar 2 tablespoons minced fresh oregano (or 2 teaspoons dried) 1 clove garlic, minced 1 teaspoon mustard powder ¾ cup extra-virgin olive oil ½ teaspoon salt ¼ teaspoon black pepper This is a great marinade for chicken or shrimp, or it can be used instead of the lemon oil in our Green Cabbage Slaw. Mix together the vinegar, oregano, garlic, and mustard powder in a small bowl. Add the olive oil in a steady stream while whisking to emulsify. Adjust the seasoning with salt and pepper and whisk until fully incorporated. raspberry walnut vinaigrette ½ cup fresh raspberries, finely chopped or smashed ¼ cup apple cider vinegar 2 tablespoons finely chopped walnuts 1 teaspoon minced fresh cilantro (or ¼ teaspoon dried) ¾ cup extra-virgin olive oil Salt and black pepper This dressing is used in our Harvest Grilled Chicken Salad, but it’s also delicious on a summer salad of baby spinach, chopped berries (blueberries, blackberries, strawberries, and raspberries), and diced cucumbers, or mix it into any variation of a Protein Salad. You can also swap out the raspberries for a different berry in this recipe, or use crushed pomegranate seeds in the winter. Mix together the raspberries, vinegar, walnuts, and cilantro in a small bowl. Drizzle in the olive oil while whisking steadily to emulsify. Adjust to taste with salt and pepper and whisk until fully blended.

Test Bodz Ultra Test Boost uscle series required 2 to a few days prior to the remaining workout. Thus protein is truely one of these factors you'll need extra of no longer to simplest construct muscle, however to make more hair. The best resources of protein are not found in only meats frequently. For extra hair attempt to consume greater nuts like almonds. Fitness supplements are very crucial if you would love to boom the muscular tissues' length and energy

Test Bodz Ultra Test Boost 'll no longer obtain the favored leads to three to 4 days therefore it's miles critical to stay prompted. Three: most muscle constructing journals are held with the aid of product agencies which can be simply hoping to get one to waste your money on supposed muscle constructing constructing pills that now not paintings. Proteins are needed resto

The french fry did not become America's most popular vegetable until industry took over the jobs of washing, peeling, cutting, and frying the potatoes - and cleaning up the mess. Enjoy these treats as often as you're willing to prepare them - chances are good it won't be every day. Pay more, eat less. - Better to pay the grocer than the doctor. Eat when you are hungry, not when you are bored. If you're not hungry enough to eat an apple, then you're not hungry. Food is a costly antidepressant. You should never eat a portion of animal protein bigger than your fist. Another says that you should eat no more food at a meal than would fit into the bowl formed by your hands when cupped together. Better to go to waste than to waist.

DUTCH BABIES Servings: 2 | Prep: 8m | Cooks: 12m | Total: 20m NUTRITION FACTS Calories: 349 | Carbohydrates: 34.7g | Fat: 18.2g | Protein: 11.7g | Cholesterol: 221mg INGREDIENTS • 2 eggs • 1 pinch salt • 1/2 cup milk • 2 tablespoons butter • 1/2 cup sifted all-purpose flour • 2 tablespoons confectioners' sugar for dusting • 1 pinch ground nutmeg DIRECTIONS 1. Place a 10 inch cast iron skillet inside oven and preheat oven to 475 degrees F (245 degrees C).

Eggs and Nightshades You may improve your results by restricting eggs and nightshades, too. Egg whites contain proteins that can indirectly increase immune activity—a contributing factor in immune-mediated diseases. Nightshades are a group of plants that contain compounds that promote gut irritability, inflammation, joint pain and/or stiffness in sensitive individuals. Nightshades include potatoes (all varieties except sweet potatoes or yams), tomatoes, all sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, and spices like cayenne, chili powder, curry powder, paprika, pimento, and red pepper flakes. These two groups are the most commonly problematic in those with autoimmune conditions, chronic pain, and other immune-mediated medical conditions, so consider leaving these off your Whole30 if this is your context.

The first great paper on allosteric proteins, written with Changeux and Jacob, was submitted to The Journal of Molecular Biology at the end of 1962.

at the National Institute on Aging. He has devoted much of his life to studying the brain and the effects of cutting caloric intake by fasting up to several days a week.25 In laboratory experiments, Professor Mattson and his colleagues have found that intermittent fasting, which in his definition means limiting caloric intake at least two days a week, can help improve neural connections in the hippocampus while protecting neurons against the accumulation of those dangerous amyloid plaques.26 According to his theory, fasting challenges the brain, forcing it to react by activating adaptive stress responses that help it cope with disease. From an evolutionary perspective, this makes sense. One thing we know is that when fasting is done correctly, it can increase the production of brain-derived neurotrophic factor (BDNF), a protein I defined earlier that helps protect and strengthen neural connections while also spurring new growth of brain cells. Physical exertion and cognitive

Since TVs and computer screens speed the brain waves, they are not a good fit for early morning.7 Give yourself at least an hour to get ready for the day’s pace.

WHEN PEOPLE ARE WIRED AND TIRED, THE CORE ISSUE IS THAT their adrenal hormone levels are highly variable. Rather than having a consistent morning peak and evening shut-off, people at this level can make too much cortisol late in the day and too much early in the day. This often causes their energy levels to be erratic and inconsistent.

Try to only do strenuous exercise earlier in the day, so as to not further disrupt the afternoon and evening cortisol levels. Gentle yoga or walking can be fine for afternoon or evening activities.

People who are Wired and Tired often can sleep, but not at practical times. They may notice that after a night of tossing and turning, they finally go into a deep sleep at 4 or 5 AM. If possible, they would happily stay up until early morning and sleep until late in the day. Usually, most life schedules will not accommodate this.

In short, caffeine is most problematic after 9 AM. Those who are stressed can do better by limiting their cof- fee consumption to early in the day.

Really fresh high- quality eggs are a great source of protein, natural fat, vitamins, and minerals. “Superfood” is an overused term, but eggs actually earn the title. They’re loaded with key nutrients like choline—essential for brain health and often deficient in plant-based diets—and lutein and zeaxanthin, which support eye health. For most people, it’s fine to consume two good-quality eggs a day. Spend more to get the best-quality eggs you can find. The language you’re looking for is “hormone-free and pasture-raised” (“free range

But between ages 45 and 65, it’s more important to eat less meat and dairy than it is to go crazy with protein. A person in this age range weighing 150 pounds needs about 55 grams of protein a day. Most people get this amount without too much effort. After age 65, protein becomes extremely important. At this point, your body needs more protein, to combat sarcopenia—loss of muscle mass—which is just a natural part of life (see Maintaining muscle mass is critical for more on this). So you want to increase your protein intake by about 25 percent: A 150-pound person who’s 65 or over should aim for about 70 grams of protein a day. This, combined with exercise, especially strength training, helps minimize the loss of muscle mass.

To help slow this aging pathway, on a daily basis, consider: striving to stick to the recommended daily intake of protein of 0.8 g per healthy kg of body weight (0.36 g per pound), which translates to about 45 g a day for the average-height woman and about 55 g a day for the average-height man choosing plant-based protein sources whenever possible

BUSTER You may have heard the myth that higher-protein diets lead to kidney dysfunction. The data tell us otherwise. A meta-analysis conducted by prominent protein researcher Stu Philips looked at higher-protein (HP) diets (≥ 1.5 g/kg body weight or ≥ 20% energy intake or ≥ 100 g/day) and their effects on kidney function. The indicator known as glomerular filtration rate (GFR) reflects any change in the efficiency of kidney function. When compared with normal- or lower-protein (≥ 5% less energy intake from protein/day) diets, HP diet interventions did not significantly elevate GFR relative to diets containing lower amounts of protein. Researchers concluded that HP intake does not negatively influence renal function in healthy adults.2 A systematic review of randomized controlled trials and epidemiologic studies conducted by Van Elswyk et al. found that HP intake (≥ 20% but < 35% of energy or ≥ 10% higher than a comparison intake) had little to no effect on blood markers of kidney function (e.g., blood pressure) when compared with groups following US RDA recommendations (0.8 g/kg or 10–15% of energy).

The recommended dietary allowance (RDA) is 0.8 g of protein per kg of body weight per day for all adults regardless of age, which is about your ideal weight in pounds multiplied by four and then divided by ten.

The Slow-Carb Diet® Cheat Sheet Many people lose hope when trying to lose weight. Fortunately, it need not be complicated. Though I regularly fast and enter ketosis, the Slow-Carb Diet (SCD) has been my default diet for more than a decade. It works almost beyond belief and affects much more than appearance. From one reader: “I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60s, lost 45 pounds and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.” The basic rules are simple, all followed 6 days per week: Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it. Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this. You’re just picking new default meals. If you want to keep it simple, split your plate into thirds: protein, veggies, and beans/legumes. Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed, although this can cause some peri-/post-menopausal women to plateau. Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed. Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated. In place of the scale, I use DEXA scans, a BodyMetrix home ultrasound device, or calipers with a gym professional (I recommend the Jackson-Pollock 7-point method). And then: Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time. Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the preceding outline is often enough to lose 20 pounds in a month, and drop 2 clothing sizes. Dozens of readers have lost 100–200 pounds on the SCD. My 6-Piece Gym in a Bag I take these 6 items with me whenever I travel.

The transition from the fed state to the fasted state occurs in several stages:3 1.Feeding: During meals, insulin levels are raised. This allows glucose uptake by tissues such as the muscle or brain for direct use as energy. Excess glucose is stored as glycogen in the liver. 2.The post-absorptive phase (six to twenty-four hours after fasting starts): Insulin levels begin to fall. The breakdown of glycogen releases glucose for energy. Glycogen stores last for roughly twenty-four hours. 3.Gluconeogenesis (twenty-four hours to two days): The liver manufactures new glucose from amino acids and glycerol. In non-diabetic persons, glucose levels fall but stay within the normal range. 4.Ketosis (one to three days after fasting starts): The storage form of fat, triglycerides, is broken into the glycerol backbone and three fatty acid chains. Glycerol is used for gluconeogenesis. Fatty acids may be used directly for energy by many tissues in the body, but not the brain. Ketone bodies, capable of crossing the blood-brain barrier, are produced from fatty acids for use by the brain. Ketones can supply up to 75 percent of the energy used by the brain.4 The two major types of ketones produced are beta hydroxybutyrate and acetoacetate, which can increase more than seventy-fold during fasting.5 5.Protein conservation phase (after five days): High levels of growth hormone maintain muscle mass and lean tissues. The energy for maintenance of basal metabolism is almost entirely met by the use of free fatty acids and ketones. Increased norepinephrine (adrenalin) levels prevent the decrease in metabolic rate.

On Degenerate Templates and the Adaptor Hypothesis: A Note for the RNA Tie Club,” which Crick sent out early in 1955, is the first of his master-works about protein synthesis and the coding problem. By 1966, he had written two dozen papers related to the subject. Six at least were of great and general importance. Two of those included experiments and were written with collaborators. One more paper, of pleasing ingenuity, happened to be wrong: nature turned out to be less elegant than Crick’s imagination. Of the entire run, however, this first was the most unprecedented and original. The paper defined the next questions, and many were new questions. More, it established the way the questions were to be approached, and the terms in which they were to be argued. Most generally, it took for granted that the questions were spatial, physical, logical, easy to apprehend, and therefore tractable and even—in principle—simple. Yet even now, only a few hundred people have ever read the paper—for the surprising reason that it has never been published. It remained a note for the RNA Tie Club: seventeen foolscap pages, typewritten, double-spaced, mimeographed.

The most fundamental objection to Gamow’s scheme is that it does not distinguish between the direction of a sequence; that is, between Thr. Pro. Lys. Ala. and Ala. Lys. Pro. Thr…. There is little doubt that Nature makes this distinction, though it might be claimed that she produces both sequences at random, and that the “wrong” ones—not being able to fold up—are destroyed. This seems to me unlikely. That observation, made in passing, was the first acknowledgment of a theoretical question that is still unanswered: in general terms, what does the cell do with information it possesses on the DNA—and some organisms possess some DNA sequences in thousands of copies—that it does not use to code for proteins? This difficulty brings us face-to-face with one of the most puzzling features of the DNA structure—the fact that it is non-polar, due to the dyads at the side; or put another way, that one chain runs up while the other runs down. It is true that this only applies to the backbone, and not to the base sequence, as Delbrück has emphasized to me in correspondence. This may imply that a base sequence read one way makes sense, and read the other way makes nonsense. Another difficulty is that the assumptions made about which diamonds are equivalent are not very plausible…. [Gamow’s idea] would not be unreasonable if the amino acid could fit on to the template from either side, into cavities which were in a plane, but the structure certainly doesn’t look like that. The bonds seem mainly to stick out perpendicular to the axis, and the template is really a surface with knobs on, and presents a radically different aspect on its two sides…. What, then are the novel and useful features of Gamow’s ideas? It is obviously not the idea of amino acids fitting on to nucleic acids, nor the idea of the bases sequence of the nucleic acids carrying the information. To my mind Gamow has introduced three ideas of importance: (1) In Gamow’s scheme several different base sequences can code for one amino acid…. This “degeneracy” seems to be a new idea, and, as discussed later, we can generalise it. (2) Gamow boldly assumed that code would be of the overlapping type…. Watson and I, thinking mainly about coding by hypothetical RNA structures rather than by DNA, did not seriously consider this type of coding. (3) Gamow’s scheme is essentially abstract. It originally paid lip service to structural considerations, but the position was soon reached when “coding” was looked upon as a problem in itself, independent as far as possible of how things might fit together…. Such an approach, though at first sight unnecessarily abstract, is important. Finally it is obvious to all of us that without our President the whole problem would have been neglected and few of us would have tried to do anything about it.

Fränkel-Conrat seems to have done the biggest thing with TMV, since Stanley crystallized it. He can add soluble TMV protein to soluble TMV RNA, aggregate the whole mess into rods of which 0.1% are infective!!! Naturally, you don’t believe it—neither did I nor anyone else, but unless he has made up the whole thing it now seems that it must be true. You can’t beat that for laughs, can you Buddy? Heinz Fraenkel-Conrat had taken particles of tobacco-mosaic virus apart, which had been done before—and then had successfully put them back together again. The virus is made of one long single strand of RNA and a large number of identical protein subunits—2,130 of these, it is now known, each a single polypeptide chain folded into a shape like the first joint of a thumb. As Watson had glimpsed in the summer of 1952, these subunits join up, side to side but slightly askew, to form a helix with all the thumbs pointing out. The overall shape is a rod with a hole down the middle like a short piece of macaroni. The subunits are held together by weak bonds between certain charged amino-acid side chains. The central hole is twenty angstroms across, and is empty. But the protein units, assembled, have a long continuous internal groove winding up beyond the wall of the central hole. In this groove lies the strand of RNA—which explains the discovery, which had intrigued Watson and everyone else, that all its phosphate groups lie at a common radius. By treatment with mild acid, Fraenkel-Conrat neutralized the charges that hold the protein subunits together, and the rod fell apart and stopped being infectious. He then separated and purified the protein. In a separate, parallel step, he treated virus particles with detergent to strip away the protein to allow the RNA to be recovered. Then he mixed the subunits and the RNA strands in solution once more—and got out normal infectious particles. With the electron microscope, Robley Williams confirmed that whole virus particles were there. The virus assembled itself: the architecture of the complete particle seemed to be an inbuilt consequence of the structure of the protein subunits.

help slow this aging pathway, on a daily basis, consider: following all the steps to boost AMPK from here striving to stick to the recommended daily intake of protein, 0.8 g per healthy kg of body weight (0.36 g per pound), which translates to about 45 g a day for the average-height woman and about 55 g a day for the average-height man choosing plant-based protein sources whenever possible

The recommended dietary allowance for protein is around 50 g a day (46 g for women, 56 g for men).7815 The researchers took men who were averaging twice that—112 g, which is about the average of what many American men get7816—and randomized them down to 64 g of protein a day. So, the “protein-restricted” group was still getting more than enough protein. Do that, and you can essentially double FGF21 levels in the blood within about six weeks.

This is why some of the pre-molecular-biological discoveries of the twenties and thirties were so startling and certainly significant for the whole change of attitude that ensued,” Monod said. “I’m thinking now first of all of the crystallization of urease by Sumner in 1926.” Urease is the enzyme that catalyzes the breakdown of urea into ammonia and carbon dioxide. Starting with an extract of jack beans, James Sumner had prepared a solution that demonstrated this catalytic activity very strongly; when he let the solution stand overnight in the cold, he found that crystals formed. The crystals were protein. They proved to be pure urease. This was the first pure enzyme ever prepared. It provided the first demonstration that a protein could act catalytically, and confuted the prevalent view, following Richard Willstätter’s experiments, that enzymes were not proteins. “Sumner’s discovery that one could crystallize an enzyme shocked biologists at the time,” Monod said. “In fact the discovery was denied for a long time. And the second discovery—this was of great psychological rather than actual scientific importance—was the crystallization of tobacco-mosaic virus by Wendell Stanley in 1935. Right away there was a lot of stupid discussion about ‘Can you crystallize life?’ and that sort of thing, which of course is meaningless. But if you could crystallize these biologically active and specific substances, then they had regular structures. With that began the replacement of the colloidal conception of the organization of life by the structural conception.

To state the obvious, a cow’s muscles were designed by nature to move the cow’s legs. A chicken’s muscles allow the bird to walk and fly (although current breeding and rearing practices are such that these obese birds do not get around very well). A fish’s muscles move the fish’s tail. A muscle is not designed to be a nutritional supplement. It is a biological ratchet system designed for pulling. For that purpose, it is beautifully designed. Strings of protein serve as the ratchet mechanism, with fat in between them. If meat were designed to provide good nutrition, it would have fiber to tame your appetite, complex carbohydrate for energy, and vitamin C to protect your body, among other vital nutrients. But meat has none of these things. It is mainly a mixture of fat and protein (along with the occasional parasite, perhaps). Meat’s fat packs in calories, and it adds to the fat that is collecting inside your cells—the intramyocellular lipid that slows down your metabolism, as we saw in chapter 3.

Plant proteins are not only free of animal fat and cholesterol; they are also free of two problems caused by animal proteins. First, animal protein is linked to osteoporosis, apparently because it causes the kidneys to lose calcium in the urine. If you were to check urine samples from people following meaty diets—especially high-protein Atkins-style diets—you would find that they lose calcium rapidly.3 Sodium does the same thing, as we’ll see below. Second, animal protein is also linked to gradual loss of kidney function. Harvard researchers studied a group of women who had already lost some kidney function, as many people do, due to high blood pressure, diabetes, urinary infections, or other factors. As the years went by, the researchers found that those women who tended to get their protein from animal products were much more likely to experience continued loss of kidney function.4 Protein from plants did not have this effect. So if you get your protein from beans, grains, vegetables, and other foods from plant sources, your kidneys will breathe a sigh of relief.

What about protein? Egg white is essentially solid animal protein. That is not an advantage; that is part of the problem. As I mentioned above, animal protein—including that from eggs—is hard on the kidneys and encourages calcium loss. Instead of building you up, it is gradually tearing you down. You are much better off getting protein from plant sources.

In the early fifties, a number of people were trying to make protein synthesis happen outside the cell, so that the process could be analyzed and played with. Here, Zamecnik’s lab led. The idea was to put various combinations of cellular components and juices together, without the presence of living cells, and then to add labelled amino acids to see if the combination would link up some proteins. Such biochemical cocktails for protein synthesis in the test tube were called the cell-free system.

By contrast, the first determination of the exact amino-acid sequence of a protein by Sanger”—the sequencing of bovine insulin between 1949 and 1955—“was absolutely essential. One could not even have begun to think seriously about the genetic code until it had been revealed, to begin with, that a protein is beyond the shadow of doubt a polypeptide in which the amino-acid residues really are arranged in a definite, constant, genetically determined sequence—and yet a sequence with no rule by which it determined itself. So that therefore it had to have a code—that is, complete instructions expressed in some manner—to tell it how to exist, you see. Suppose that instead Sanger had found—and that’s what many biochemists would have guessed, in those days, that he would find—that there were general rules of assembly, that a polypeptide was made of a repetitive sequence of amino acids, for example lysine, aspartic acid, glutamine, threonine, repeated however many times. Then that would have been a chemical rule”—of the kind that governs the assembly of sugars into monotonous polysaccharides, for example—“and so you didn’t need a genetic code. Or you needed only a partial code. But Sanger’s discovery, since it revealed a sequence that had no rule, where—” The sequence was full of information, I said, nowhere redundant, no part of it predictable from other parts. “Exactly,” Monod said. “And so to explain the presence of all that information in the protein, you absolutely needed the code.

Not long after his first meeting with Watson and Crick, Chargaff elected himself polemicist on behalf of all that has been left out—for the early discoverers, Friedrich Miescher and Oswald Avery; for the role of protein in the chromosome; for complexity and crowding in the cell; for humility and caution in the laboratory. “I am against the over-explanation of science, because I think it impedes the flow of scientific imagination and associations,” he said. “My main objection to molecular biology is that by its claim to be able to explain everything it actually hinders the free flow of scientific ideas. But there is not a scientist I have met who would share my opinion.

Lessons from Continuous Glucose Monitoring In the years that I have used CGM, I have gleaned the following insights—some of which may seem obvious, but the power of confirmation cannot be ignored: Not all carbs are created equal. The more refined the carb (think dinner roll, potato chips), the faster and higher the glucose spike. Less processed carbohydrates and those with more fiber, on the other hand, blunt the glucose impact. I try to eat more than fifty grams of fiber per day. Rice and oatmeal are surprisingly glycemic (meaning they cause a sharp rise in glucose levels), despite not being particularly refined; more surprising is that brown rice is only slightly less glycemic than long-grain white rice. Fructose does not get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. Timing, duration, and intensity of exercise matter a lot. In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don’t be alarmed by glucose spikes when you are exercising. A good versus bad night of sleep makes a world of difference in terms of glucose control. All things equal, it appears that sleeping just five to six hours (versus eight hours) accounts for about a 10 to 20 mg/dL (that’s a lot!) jump in peak glucose response, and about 5 to 10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. It’s difficult to quantify, but the effect is most visible during sleep or periods long after meals. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar. Have at them. Foods high in protein and fat (e.g., eggs, beef short ribs) have virtually no effect on blood sugar (assuming the short ribs are not coated in sweet sauce), but large amounts of lean protein (e.g., chicken breast) will elevate glucose slightly. Protein shakes, especially if low in fat, have a more pronounced effect (particularly if they contain sugar, obviously). Stacking the above insights—in both directions, positive or negative—is very powerful. So if you’re stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. Perhaps the most important insight of them all? Simply tracking my glucose has a positive impact on my eating behavior. I’ve come to appreciate the fact that CGM creates its own Hawthorne effect, a phenomenon where study subjects change their behavior because they are being observed. It makes me think twice when I see the bag of chocolate-covered raisins in the pantry, or anything else that might raise my blood glucose levels.

I dished up a big plate of longsilog---longganisa (the delicious sausages I loved so much I'd named my adorable dachshund after them), sinangag (garlic fried rice), and itlog (fried egg). Traditional Filipino breakfasts typically included sinangag and itlog, as well as some form of protein you chose---tocilog, tapsilog, spamsilog, bangsilog, etc. It sounded intense, but this hearty meal was the only real way to start the day. No bowls of cereal or skipping meals in the Macapagal household. We worked long, hard hours and needed the delicious fuel to get us through the day.