By John Kiefer
Top athletes don't often worry about things like cholesterol levels in their C-reactive protein count. Athletes live to transcend yesterday's limits. It doesn't matter the sport: There are no casual workouts for those yearning to be more than human. But high performance requires health at a greater level than the average Joe. Drive the machine to its limits each week and things tend to get stressed, they wear down, they burn out. High performance requires that every link in the chain from the microscopic to the macro is in peak condition, because if it's not, one bad link can break the whole chain. When powerlifters, bodybuilders, and Olympic hopefuls come to me burned out, sore, tired, complaining of stiff muscles and joints that won't loosen up, I don't give them some in-nocuous stretching guide and mobility drills, pat them on the back, and wish them on their merry way. I force them to get healthy from the inside out. If the cells of your body are sluggish, battered, and backed up, the body will be, too. Cells that won't grow form a body that won't grow.

Components of Cellular Health
Three main facets of cellular health exist that we can control: the quality of the cell membrane, the efficiency of the internal workings, and protection against reactive oxygen species, also called free radicals. Fatty Acids: No More Viscosity Breakdown Modern society has one of the worst diets ever. Science shows that it's not the macronutrient breakdown that matters most for health-the classic triumvirate of nutrition: carbs, fat and protein. The quality of the food matters. We are, literally, what we eat, and the fats we eat get incorporated into the membranes of our cells. The health of the membrane determines how well things get in and out of the cell For example, if the cellular membranes allow building blocks and hormones to travel freely into the cell, allow molecular transports to move around, and let junk out with ease, then the inner workings of the cell never feel deprived of the materials they need to grow. But if our cellular membranes stiffen and thicken, this will dog up the works and slow down metabolism. We eat a lot of crap, even stuff we think is good for us, and it leaves our cells molecularly disabled at their point of contact with the world. To get membranes back to optimum health, we want a tough coating that resists oxidative damage, but that's fluid and permeable. Omega-3s have been shown to be a key component in cellular health, which may be because they make the slickest membranes out there. Recent research shows that supplementing with upward of 10 grams of fish oil per day can double the anabolic growth signal of a training session. Coconut oil-or rather the medium-chain triglycerides (MCT s) It contains-can help accelerate the process by causing a shift in the abundance of omega-3s in cellular membranes. Throw in a little stearic acid for structure and protection to create some supercharged cells. Rich sources of stearic acid: cocoa butter and bacon. Ketones: Ex-Lax for Cells When was the last time you were backed up, constipated, unable to purge all the waste from those six meals per day and yet still felt great? My guess is never. Your cells feel the I. same. The longer you stay anabolic, especially with carbs, the more crap and detritus builds up within the innards of the cell. Damaged RNA and DNA chunks, mutated mitochondria, and even viral debris fill up the cell, and all this clutter prevents it from working properly. Cells have their own digestive system, however, called lysosomes, which are tiny little organs (organelles) containing digestive enzymes for cellular waste. When Lysosomes do their job, it's called autophagy, or literally, eating one's self. The cell literally digests the junk inside, often cycling it for repair or growth of structures. The problem is, when we're anabolic, particularly when mTOR, me of the main growth pathways or muscle, is stimulated, autophagy doesn't function well. Research has shown, however, that attempting to Je anabolic all the time can actually hamper muscle growth; autophagy, purely catabolic process, is needed for growth.

Ketones trigger the second type of autophagy. After even just a week of this diet. DHA Fortified Eggs: high in Omega 3’ 4. Food List Grass Fed Beef: high in CLA and vitamin B12. Cook with butter or coconut oil. but ketones protect against muscle protein breakdown. too much catalyzes deterioration. Take 10 to 20 grams of creatine per day. recent research has shown that ketogenic diets not only accelerate fat loss. described at carbnite. Take upwards of 100 grams of whey isolate post-training and no other nutrients at that time. then I transition them to Carb Backing (carbbackloading.0. It's ultimate recovery for the ultimate athlete. and it takes a bit of time to kick in. I put together what I call the Detox Diet 2. even from nuts (macadamia nuts are OK on occasion). which allows them to grow. anabolism increases. Fasting triggers one type of autophagy called macroautophagy. Most of us do that already. 3. Don't jump on the intermittent fasting bandwagon just yet. . But oxidative to stress is hormetic-a little bit during exercise triggers muscular growth. Fish Oil: rich in Omega 3s.Turn autophagy on and cells clean themselves out. Coconut Oil: loaded with MCT’s for fat burning and increased cellular incorporation of Omega 3s. Every meal should consist of only the first three items in any combination plus ¼ cup of a fibrous ultralow carb veggie. We can turn beneficial autophagy on in two different ways. Creatine: muscular antioxidant Whey protein: amplifies cell’s natural antioxidant machinery Instructions: 1. The best way to skyrocket cellular glutathione levels whey protein. because it doesn't take or even 12 hours to trigger it: All you need is a good night's sleep without introducing any food. and athletes feel good again. Once per week. When we first wake. and it incorporates all of the components above to heal the athlete from the inside out and supercharge every cell for maximum growth. have a Carb Nite (as outlined in The Carb Nite Solution. Ingest 10 grams of fish oil per day. hurting. especially the morning. Antioxidants: Cellular Bullet-Proofing You don't function well filled with in bullet holes and neither do your cells. running with greater efficiency in the process. Because of the number of athletes that come to me achy. the body is already ketogenic and by skipping carbs for at least the first half of the day. free radicals destroy membrane quality and wreak havoc within. which not only is designed for rapid muscle gain while losing fat (or at least not gaining any). 5. By reacting with the surface. especially after intense training cycles where they didn't focus closely enough on nutrition or after a contest when a lack of nutrients from eating nothing but asparagus and tilapia for weeks has left the body depleted and broken. I normally keep athletes on this diet for two to three weeks. Bacon: is a good source of Stearic acid. but also continues to supercharge cells for maximum anabolic health. inflammation decreases. 7. That's why cells need their own antioxidant machinery that allows a little bit of oxidative stress but can also protect against it from within. 6. This one's easy to control. All we need to do is go ketogenic by keeping carbs at 30 grams or less per day or for some part of each Creatine also acts as an antioxidant in skeletal muscle tissue. Cells come equipped with powerful antioxidant machinery fueled by an amino acid called glutathione. we prolong ketogenesis and help flush the crap out of our cells making them more anabolic. designated as chaperoneemediated autophagy (CMA). such as chopped pepper. Leucine and assorted vitamins and minerals. As a bonus. 2. Avoid plant-derived fats (except coconut oil). though.

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