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The Warrior Newsletter - Issue 13

Critical Carbs

By Ori Hofmekler
With Marc Salzman
Dietary Carbohydrate’s Critical Role in Building Tissues, Igniting Energy and
Improving Survival Capabilities

Dietary carbs are currently regarded as the culprit for most modern human diseases including
diabetes, cardiovascular disease and neurodegenerative diseases. Indeed, numerous studies
demonstrate the association between over consumption of carbs and a high percentage of blood
sugar problems, obesity and cognitive impairments among modern humans from all age groups.
Consequently, carb-bashing today is at an all-time high. Many people develop carb phobia and
low or no carb diets are now the darling of the media. As it seems, the two most popular dietary
methods are currently carb or calorie restriction. Most, if not all diets are based on either one or
both methods.
Yet, in spite of the growing awareness of the hazards of over consumption of carbs and calories,
the rate of weight gain, obesity and blood sugar related diseases is still accelerating. To make
matters worse, people who follow extreme low calorie or low carb diets often face unpleasant
symptoms including mental and physical fatigue, chronic cravings for carbs (in particular
sweets), loss of libido and severe mood swings. Bodybuilders, who try to slim down via low
calorie low carb diets, often face similar adverse symptoms in addition to loss of muscle mass
and strength.
Obviously, something must be wrong with the assumption that chronic carb and calorie
restrictions are the practical solution for most of modern human’s disease. Even though the idea
of carb and calorie restriction may very well work theoretically, in practical terms (in vivo) it
The purpose of this article is to shed some light on the critical role of dietary carbs in human
metabolism as well as to challenge the notion that carbs aren’t essential for human survival.
Finally, conclusions are presented together with some practical methods as to how to take
advantage of dietary carbs for reaching a desired metabolic potential to build lean tissue
(including muscles), burn fat and increase energy production.

Maximum Oxygenation
Maximum oxygenation is a biological term that describes maximum energy production from
metabolic processes that require oxygen. Active individuals, including athletes and bodybuilders,
should note that maximum oxygenation is a principal key to maximum performance. The
upcoming paragraph may be somewhat technical. Nevertheless, understanding this topic could
mean the difference between average and superior capability to build muscles and ignite energy.
Living organisms derive most of their energy from oxidation-reduction (redox) reactions, which
involve the transfer of electrons to the respiratory chain complex (an aerobic energy-yielding
metabolic process that involves interaction between hydrogen protons and oxygen). Aerobic
energy production requires oxygen and yields most of the energy needed for survival. In fact, the
electron transfer system (oxidative phosphorylation) yields ten times more energy than the kreb’s
cycle itself.
Dr. Otto Warburg, one of the world’s foremost leading biochemists, won a Nobel Prize for his
basic work with respiratory enzymes and cellular energy production. He discovered and
characterized certain nucleotide compounds and proteins, which are necessary for the actions of
the respiratory chain, which, as noted, yields most of the energy needed to maintain an optimum
metabolic state.
Dr. Warburg suggested that energy released in the oxidation of foodstuff may be conserved and
transferred via a special mechanism for use in synthesis and growth. On the other hand,
anaerobic respiration (an energy yielding metabolic process that does not require oxygen) may
adversely catabolize and damage healthy tissues. Dr. Warburg and other researchers showed that
there is indeed a relationship between anaerobic respiration, tissue destruction and cancer. Dr.
Abram Hoffer and Dr. Morton Walker, in their book Smart Nutrition (Avery 1994), suggested
that anaerobic respiration is the most primitive energy producing method compared to aerobic
respiration which is a later development in the evolution of life from unicellular to multicellular
organisms. It is likely that multicellular organisms did not develop until cells became aerobic.
According to this theory, the switch back from aerobic to anaerobic respiration brings the cell
back to a primitive condition that may cause uncontrolled cell division and a resultant
catastrophic damage to the whole organism. As you’re about to see, aerobic respiration clearly
depends on dietary carb utilization and the production of substrates and enzymes that serve as
energy molecules. All energy molecules are, in fact, made from nucleotides. Most important, all
nucleotide material, including all energy molecules, are derived from glucose that is then
predominantly derived from dietary carbs.

The Essential Role of Carbs

It is commonly assumed that carbs serve as fuel and nothing more. This assumption is wrong and
quite misleading since it fails to recognize the main biological functions of carbs, which go far
beyond being just a sheer substrate for energy. Evidently, optimum carb utilization from food is
critically necessary in order to afford full activation of two vitally important metabolic pathways,
which are bound together: i) the pentose phosphate pathway and ii) the uronic acid pathway.
As you’ll soon see, these pathways play essential roles in facilitating DNA, RNA and nucleotides
synthesis as well as steroid hormones production, enhancing immunity and generation of energy.
As such, these pathways regulate hormonal actions, rate of tissue regeneration as well as
protection against DNA damage and disease. Most important, both pathways’ actions depend
upon dietary carb consumption and utilization.

The Pentose Phosphate Pathway
The pentose phosphate pathway (PPP) is an anabolic process that is derived from glucose
metabolism and occurs mostly (but not exclusively) in the liver. It utilizes pentose (a five-carbon
sugar) from and glucose (a six-carbon sugar).
1. The pentose phosphate pathway’s primary functions are:
2. To generate the energy molecule NADPH for biosynthesis reaction in the cells
3. To provide ribose-5 phosphate for the synthesis of nucleotides and nucleic acid including
4. To metabolize dietary pentose from the digestion of nucleic acid
5. To biosynthesize steroid hormones and fatty acids (by utilizing in NADPH)
6. To regenerate the most powerful antioxidant glutathione enzyme and thereby protect cells
and mitochondrial DNA from oxidative stress and aging
7. To support the production of UDP glucuronic acid, that is essentially important for overall
detoxification. Hormonal transport production of proteoglycan and glycoproteins and the
synthesis of sphingolipids (lipids that are necessary for detox and neural protection)

The Adverse Effects of Low Calorie and Low Carb Diets

As you can see, the pentose phosphate pathway controls critical metabolic functions. However,
in times of a desperate need for energy, such as during prolonged fasting or due to low calorie
diets, the pentose phosphate pathway may shut down its main functions and instead switch into
sheer energy production. It is likely that energy demand is a top priority for the body and
therefore, in times of desperate need for energy, the body would suppress certain important
metabolic pathways to accelerate immediate energy production. In fact, 30 percent of liver
glucose oxidation can occur via the pentose phosphate pathway.
Consequently, dietary carb utilization is a factor that can significantly influence the pentose
phosphate pathway’s actions. Since the synthesis of glucose from protein or fat (gluconeogenesis)
is in fact a limited metabolic process that occurs mostly in the liver (muscle can’t produce
glucose), it is reasonable to conclude that severe low carb diets, for active individuals in
particular, which chronically over-restrict dietary carb consumption (under 100g of carbs per
day), may adversely affect the pentose phosphate pathway due to insufficient glucose supply and
increased energy demand.
The pentose phosphate pathway’s actions also decreases with age, a fact that may contribute to
the decline in steroid hormone production, muscle waste, increased vulnerability to disease and
reduced energy production. Finally, it’s important to note that insulin sensitivity is necessary for
optimum glucose utilization and the activation of the pentose phosphate pathway.

Glucuronic Acid Pathway (or Uronic Acid Pathway)
The glucuronic acid pathway, or as it is called, uronic acid pathway, is also derived from glucose
metabolism, mostly in the liver. Its active compound UDP glucuronic acid is a co-enzyme
responsible for binding with toxins to facilitate their elimination. In that respect, UDP
glucuronate conjugates with endotoxins such as bilrubine (a toxin metabolite of hemoglobin and
dietary meat) as well as sulphoric acid and thereby protects the body from endotoxicity and
exposure to carcinogens.
Meat Eaters and Coffee Drinkers
Meat eaters and coffee drinkers should be aware of the important role that
glucuronate plays in overall detox, in particular with regard to the digestion and
assimilation of animal protein and the neutralization of coffee acid toxin
The Uronic Acid Pathway is a primal evolutionary metabolic process that initially synthesizes
Vitamin C (ascorbic acid) in mammals, except in primates including humans. Nevertheless, UDP
glucuronic acid’s primal actions include:
The transport of fat soluble hormones and substances to target tissues for subsequent release
The production of proteoglycans and glycoconjugated compounds such as glucosamine
glycan and glycoproteins, which perform critical immune and hormonal signaling functions
on the cell surface and in the extracellular matrix. Some proteoglycans serve as growth factor
The uronic acid pathway also regulates the production of sphingolipids (lipids which are based
on a lipophilic amino alcohol backbone rather than glycerol). Sphingolipids play an important
role in transduction signals, protection against toxins, viruses and bacteria, activation of cell
receptors and neuroprotective actions. The glucuronic acid pathway functions depend on the
pentose phosphate pathway and therefore depends on overall glucose metabolism. Evidently,
both pathways’ optimal actions requires sufficient dietary carb utilization.
In summary, dietary carbs and glucose utilization go far beyond just sheer energy production.
Chronic carb or calorie over restrictions may help one lose fat in the short run. However, in the
long run, such dietary methods may diminish the essentially important pentose phosphate
pathway with its related UDP glucuronic acid functions and thereby adversely affect critical
metabolic processes including steroid hormone synthesis, nucleic acid and nucleotides
production, tissue repair, removal of toxins and overall generation of energy.
Bodybuilders and athletes should never overlook the important role of carb utilization in
muscular development and overall performance. Nonetheless, the question remains - how can
one practically consume carbs in order to maximize all the beneficial effects without causing
insulin resistance or fat gain?

How To Take Advantage of Dietary Carbs for Building Lean Tissue,
Removing Toxins, Burning Fat and Igniting Maximum Energy
Avoid prolonged low calorie or crash diets to grant sufficient energy supply necessary for
optimum function of the pentose phosphate pathway and the related uronic acid pathway
Avoid chronic carb over restriction due to prolonged very low or no carb diets. Insufficient
carb utilization may adversely affect the pentose phosphate pathway and its related UDP
glucuronic acid functions.
Limit your carb consumption to one meal per day, preferably at night. That way you may be
able to keep high insulin sensitivity toward the end of the day and thereby afford optimum
carb utilization.
You can opt to cycle between days of low carbs and days of moderate to high carbs. This
method could be highly effective in protecting against insulin resistance and preventing fat
gain, while maximizing carb utilization for overall regeneration of tissue and ignition of
energy. For instance, you can incorporate a high carb day followed by two days of low carbs
(high fat), followed by a moderate carb day, followed by a low carb high protein day, and so
Minimize simple carb consumption. Prioritize your dietary carb intake. Always choose
complex carbs with low a glycemic index and those that are naturally high in fiber. The best
choices for carb food are legumes, roots, squashes, barley, oats, wild rice and quinoa. Whole
complex carb food releases glucose at a slower rate than simple carb food and therefore may
afford better glucose utilization with a decreased risk of insulin and blood sugar fluctuation.
Do not eat carbs alone, in particular grains or roots. Always combine these carbs with protein
or fat to decrease their glycemic effect. Carbs alone may provoke an insulin spike and a
consequent low blood sugar with symptoms such as dizziness, fatigue, irritability, headaches
and a craving for sweets. Bodybuilders and athletes should carefully design their pre-workout
recovery meals to contain a high ratio of protein to carbs.
Eating low glycemic whole fruits such as apples, berries or kiwis on an empty stomach is ok.
Nonetheless, it is highly recommended to squeeze lime or lemon juice on the top. Acid slows
the rate of carb absorption. The fiber in whole fruits significantly reduces the sugar impact
and effectively enhances overall detox.
Take multivitamin and multimineral supplements as well as EFAs to facilitate optimum
assimilation of all essential nutrients. A lack of even one essential nutrient may lead to severe
metabolic impairment and compromise the ability of the body to utilize glucose and energy.
B vitamins, in particular, are precursors to co-enzymes, which are vitally important for
glucose and energy utilization. Antioxidants are necessary for protection against oxidative
free radicals and overall detox. Note that active individuals, including bodybuilders and
athletes, need to increase essential nutrients and antioxidant intake due to higher food
consumption and increased oxygenation with their respective waste and toxin metabolites.

Final Notes
Dietary carbs should be regarded as a double edge sword. Nonetheless, in times of so much
confusion as to what to eat and how much, it’s important to present another way of looking at
food, including carbohydrate-rich foods.
Food should be regarded as a source of complete nourishment and as such, it should satisfy three
1. Food should supply all essential and conditionally essential nutrients
2. Food should be clean of chemical toxins. It should smell and taste well and be fully
3. Food should supply an optimal amount of energy substrates (including glucose) to satisfy the
body’s metabolic needs. Optimum means: the right amount needed - no less, no more!
Dietary carbs are a most viable source of conditionally essential glucose as well as fiber,
minerals, oils and phytonutrients. Carbs add unique taste, smell and aroma to food and are
considered the cleanest and most digestible fuel. One should never dismiss the importance of
smell, taste and overall satiety from food. Hunger and satiety mark the presence of most
powerful neuropeptides that aside from regulating feeding cycles, also regulate hormonal
secretion, sleep-awake cycles, aggression and relaxation, regeneration of tissues (growth),
overall energy expenditure and rate of fat burning.
From that aspect, both sensation of hunger and satisfaction from food are necessary for
maximum nourishment. Food works as a source of nutrients and also as a neurocatalyst for other
numerous critical metabolic functions that regulate the rate of growth, fat burning and energy
production. Chronically over restricting or eliminating dietary carbs from one’s diet may lead to
severe consequences including hormonal and neural impairments, stunted growth, sluggish
metabolism and advanced aging, notwithstanding chronic hunger, in particular craving for
sweets, mood swings, depression and fatigue.
Saying all that, carbs should always be treated as the fastest to assimilate and most aggressive
component of food. As noted, they should never be consumed too often during the day to avoid
insulin resistance and blood sugar fluctuation.
Finally, use your instincts and common sense. Through trial and error, you can find the right
amount of carbs that your body needs. Using old dietary methods such as carb depletion
followed by carb the loading will enable you to periodically consume a large amount of carbs
without gaining fat. Remember, what you see is what you get, and in a related matter, what looks
good, smells good and tastes good is generally good.
Regardless of what many low carb advocates say, our human body is well preprogrammed to
ingest and utilize carbs. Therefore, chronically over restricting or avoiding carbs may be
biologically perceived by the body as a suppression of a primal need. When you go against your
true nature, your body may come back with a vengeance to reclaim what was taken away from it,
and it will do so by inducing an excruciating hunger with a chronic cravings for sweets, that
often leads to compulsive binging on carbs and undesirable fat gain. Do not deny your body from
its primal need to eat carbs. Do not tempt to fool your body with carb substitutes and artificial

sweeteners. Nothing can take the place of real dietary carbs and their critical function in your
NOTE: People suffering from diabetes and blood sugar related problems should consult
their physician or health professional before adopting any dietary regimen.

The Warrior Newsletter - Issue 12
By Ori Hofmekler
With Marc Salzman

Part I: The Science behind the Warrior Diet

New studies support the Warrior Diet advantage

How you can overeat at night and still lose weight

Why the feeding cycle of undereating and overeating improves human survival

Breaking News - Feeding Cycles of Undereating and Overeating May Increase Lifespan
and Protect From Disease

Recent studies suggest that the health benefits of periodic fasting followed by a overeating range
from longer life span to less stress and increased insulin sensitivity.
The studies that were conducted by Dr. Mark Mattson and colleagues at the National Institute of
Aging found that mice that fasted every other day and overeat every other day, respectively, had
an extended life span. The new experiment found that mice also did better in factors involving
diabetes and nerve damage in the brain similar to Alzheimer's disease.
Analogous to the above studies, the Warrior Diet is based on feeding cycles of undereating and
overeating either on a daily basis, or as it recommends, occasional "macros cycles", wherein you
can undereat for a full day and then overeat the following day, somewhat like the feeding cycle
in the above experiment.
Considering the fact that the Warrior Diet has plenty of success stories and anecdotal evidence
as to its efficacy, we offered our help and data to the scientists in charge of the studies. In a
response to our offer, we received an e-mail by Dr. Mattson stating that there is a plan for
additional studies in rats and mice on a diet similar to the Warrior Diet. Dr. Mattson expressed
his interest to speak with Mr. Hofmekler, author of the Warrior Diet, concerning his insight into
this important issue.

Research Report References:

R. Michael Anson *, Zhihong Guo *, Rafael de Cabo, Titilola Iyun, Michelle Rios, Adrienne
Hagepanos, Donald K. Ingram, Mark A. Lane , and Mark P. Mattson, "Intermittent fasting
dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance
to injury from calorie intake", Proceedings of the National Academy of Sciences Online Early
Edition the week of April 30, 2003 (
*W. Duan, Z. Guo, H. Jaing, M. Ware, X-J. Li, and M. P. Mattson, "Dietary Restriction
Normalizes Glucose Metabolism and Brain-Derived Neurotrophic Factor Levels, Slows Disease
Progression and Increases Survival in Huntington Mutant Mice" Proceedings of the National
Academy of Sciences Online Early Edition the week of February 10
Click Here for NIH News Release

Part II: Hard Questions, True Answers

Q: How can you overeat at night and lose weight?
A: By following a daily cycle of undereating during the day and overeating at night. You can
trigger a biological mechanism that forces the body to redesign itself, burn fat and lose extra
Q: What is this biological mechanism that forces your body to burn fat and lose weight?
A: The biological mechanism that forces your body to burn fat is a primal survival mechanism
that evolved over many years of evolution. This survival mechanism is triggered in times of
danger, physical stress and lack of food. When triggered it helps the body cope with stress, burn
stored fat as fuel for increased energy demand and improve endurance to better survive.
Q: How exactly can you trigger this survival mechanism that will force your body to burn
A: You can trigger this survival mechanism by mimicking situations of danger, physical stress or
lack of food. In practical terms, you can trigger it through undereating or exercise. Preferable,
you should combine both undereating and exercising to maximize this survival mode's impact on
the body and increase the fat burning effect. On the cellular level a most powerful factor is
activated during exercise and fasting. This cellular factor, called cyclic AMP, forces the body to
burn fat for energy while inhibiting any fat gain.
Q: How does this survival mechanism help you survive by losing fat?
A: When triggered, this survival mechanism improves the body's survival capabilities and it does
so by forcing the body to burn fat stores as fuel for increased energy production. Increased
energy production helps the body survive in times of increased energy demand such as during
danger, starvation or extreme stress. Additionally, cAMP stimulates steroid hormone and growth
hormone production and thereby further enhances recuperation and overall rejuvenation.

Discover revolutionary new information on how to eliminate stubborn fat-- visit For personal consultations with Ori Hofmekler Email: or call: 1-866-WARDIET
Q: What is the role of overeating at night?
A: Eating one meal a day at night puts the body in a most beneficial biological cycle in which it
is destined to be. The big meals at night helped humans recuperate from the loss of nutrients
during the day. It replenishes energy reserves. Eating at night supports all critical hormonal
actions that are necessary for building tissue, healing and maintenance. Most importantly,
overeating at night can help increase the body's overall metabolic rate and therefore enhances its
ability to burn fat. On the top of all this, overeating at night helps you relax. Night is the time to
relax and get sleepy.
Q: However, we do know that many people binge late at night and as a result they gain
weight and get depressed. How can you explain that?
A: People gain weight because they binge compulsively in an uncontrolled manner. On the other
hand, overeating at night such as when following the Warrior Diet is conducted in a controlled
manner. Overeating at night should always complete a daily cycle which means it should always
follow a period of undereating. This way of eating is completely different from compulsive, late
night uncontrolled binging.
Controlled overeating can help one increase metabolism, relax, reach full satisfaction and lose
weight in the long run. On the other hand, the typical uncontrolled late night binging may
adversely cause fat gain followed by nervousness, guilt and a sense of failure.
Q: Why do so many people binge late at night?
A: Many people binge late at night because of an unconscious need to satisfy a deep primal
instinct to overeat at night. It is very possible that during many years of evolution, humans
developed a primal biological need to overeat at night in order to replenish energy reserves and
lost nutrients and also in order to relax and reach a sense of full satisfaction.
Overeating is likely a part of this survival mechanism that helped humans cope with daily stress,
lack of food and hardship. Modern over-restrictive diets leave many people feel nutritionally and
emotionally deprived. It is usually late at night when artificial boundaries are broken and this
primal urge to overeat erupts like a volcano forcing one to compulsively binge as a way of
compensating for the lack of satisfaction and nutrients.
Every time that you force your body to go against its destiny, it will find a way to come back
with a vengeance. Compulsive binging is a brutal and desperate way of the body to reinforce its
own rules.
Q: What then should people do to follow their biological destiny, reach full satisfaction and
lose weight?
A: Follow a daily cycle of undereating and overeating. Exercise three to four times per week.
Q: What is undereating?

A: Minimize eating during the day to mostly raw fruits and veggies. Coffee, tea, soups and light
protein such as poached eggs or yogurt are ok too.
Q: What is overeating?
A: Eat as much as you want from all food groups. Start with veggies, protein and fat. If still
hungry, finish your meal with carbohydrates.
Q: How do you know when to stop eating?
A: Stop eating when you're fully satisfied or when you're much more thirsty than hungry. A
sense of thirst should guide you as to when to stop eating.
Q: What makes the Warrior Diet different from other diets?
A: What makes the WD unique is the fact that it is based upon human instincts. No other diet
gives you the unrestricted pleasure of eating as much as you want from all the food groups
(including carbs) and still lose weight. The Warrior Diet is based on profound biological
principles with serious research and anecdotal evidence and as such, it makes more sense than
any other diet.
Most importantly, the Warrior Diet isn't just a diet, it's a way of life. It can be modified according
to special personal needs and can accommodate individuals who suffer from different kinds of
metabolic problems including high cholesterol or blood sugar and all that while giving
individuals a full sense of freedom and satisfaction. Finally, most current diets fail in the long
run. The Warrior Diet isn't a fad diet. Both men and women could find it easy to follow. In fact,
many who try this diet testify as to its long lasting effectiveness especially as far as getting lean
and staying lean. I believe people can follow it for a lifetime -- hopefully a long one.

The Warrior Newsletter - Issue 11
By Ori Hofmekler
With Marc Salzman

Your Warrior Diet Questions Answered - Part 2

TOPIC: Protein Consumption - How much protein per day (grams) should
you eat on The Warrior Diet? (A Contradiction Dispelled)
On page 162 there is a possible contradiction in "Building Muscles Without Gaining Fat" in
paragraph 4 sentence 3: "Whenever you ingest 2 g of protein per pound of body weight, you
stimulate a natural anabolic process"…
Are you suggesting one consume 2 grams of protein per pound of body weight at one sitting if
you want to build muscle? For example, I weigh 170 pounds. So, that would mean that if I
wanted more muscle growth, I would need to consume 340 grams of protein in one meal during
the "overeating phase"? It has always been my understanding that one "needs" to consume
around 0.8 to 1.0 gram of protein per pound of body weight to build muscle. This in itself is hard
to do with 3 to 6 meals a day let alone 1 meal. If I were to follow this "general" basic protein
recommendation for those who desire muscle growth (0.8 to 1 gram of protein per pound of body
weight), I would need to eat between 136 - 170 grams of protein while on the Warrior Diet
during the "overeating phase." Even this is too much at one sitting and I have no intention of
attempting it.
Being that on the same page (page 162) in paragraph 3, sentence 3 you state; "Moreover, I
believe the body's ability to utilize protein can increase by twofold after undereating". Wouldn't
that then suggest that a bodybuilder on the Warrior Diet need consume half the amount of protein
than they normally consumed before trying the Warrior Diet to stimulate muscle growth? This
would then suggest that a 170 pound person like myself who is striving to build muscle while on
the Warrior Diet need only consume around 85 grams of protein (or 1/2 of the sum of 1 gram of
protein per pound of body weight times 170 pounds -- if following a "basic" protein requirement
for muscle growth)?
Muscle gain is a process that involves a complex of factors that include the actions of all
anabolic agents such as steroid hormones, growth hormone, IGF1, prostaglandins, and cellular
factor cyclic AMP and cyclic GMP. The amount of dietary protein required for the purpose of
muscle gain clearly depends on an individual's metabolic state.
In general, people who follow a typical routine of eating 6 meals per day may likely benefit from
ingesting more protein than those who follow a daily cycle of undereating and overeating (i.e.,
WD). While it is commonly believed that typical bodybuilders may need between 1.5 - 2g per
pound of bodyweight, on the WD, individuals may be able to help establish an anabolic state
with much less than that (likely about 50% less). Nevertheless, to practically maximize protein
utilization, I would highly recommend cycling between days of high protein and days of
moderate to low protein. By doing so, one may be able to trigger the body's natural tendency to
increase protein utilization (when under a temporary low protein diet, the body's protein
utilization increases).
Use your common sense and by trial and error, you should be able to find the exact amount of
protein that will do the job. Note that the undereating phase activates a process that stimulates
the release of anabolic hormones via the actions of cellular factor cyclic AMP.
Having post-exercise recovery meals as well as overeating at night may help take advantage of
the initial undereating and exercise related growth stimulation to finally establish maximum
anabolic state.

TOPIC: Recovery Meals

Is it ok to have a protein shake or two during the day? Yes it's OK to have protein shakes during
the day. In fact the Warrior Diet highly recommends active athletes to have small recovery
meals during and after prolonged physical activities.
Recovery meals should consist of about 15 to 30 grams of protein with 5 to 10 grams of carbs.
It's advisable to have protein from whole food sources such as poached eggs, yogurt or cheese
and carbs from starchy food sources. Instead of protein shakes you can opt to have real food-
based recovery meals such as yogurt and banana that supply both protein and carbs. If using
sweeteners, use no more than 5 grams of a fructose-free sweetener like rice or maple

The Warrior Newsletter - Issue 10
By Ori Hofmekler
With Marc Salzman

Your Warrior Diet Questions Answered - Part 1

Maximum performance is the ultimate goal of individuals who wish to excel. Being the strongest,
fastest and toughest you can be is a virtue that goes far beyond athletic performance. The quest to
be your best forces you to push your limits and rise to your potential. Most important, you gain
the courage to change things that need to be changed and thereby increase your chances of
improving the way you look, feel and perform. However, the way to becoming better you isn’t
always easy. As they often say, “the devil is in the details”, and those who are in the process of
changing and improving diet and workout routines often face problems that need to be addressed.
Readers and followers of the Warrior Diet continually ask for practical advice and sometimes for
clarification. Many of the e-mails I receive address important issues that deserve more than a
simple “do this or do that” response. As many inquiries reoccur, this newsletter includes a
selection of relevant and frequently asked questions with answers that include practical
applications, in addition to general and detailed information beyond what is in the Warrior Diet
Nevertheless, certain topics such as how to deal with insulin resistance, how to maintain a state
of alertness or the amount of protein one should consume to effectively build muscle, are of
special interest due to their often unresolved and controversial appeal.

TOPIC: Length of Undereating Cycle

How long should the undereating phase last from the time of finishing the previous evening’s
Regarding the undereating stage, there has been some confusion about timing. The Warrior
principles are very simple: one meal a day at night. The Warrior diet is based on instinctual
principles in which one does not have to check exact times, or for that matter, count calories or
restrict macronutrients.
Simply put, undereating should begin after the last big meal (or overeating stage) has been
digested (about 8-12 hours depending on the quality of the food). The 16-18 hours of undereating
is a “maximum”. Fasting for longer than 18 hours may compromise the metabolic advantages of
undereating (i.e., after digestion, you should not undereat for more than 18 hours or controlled
fasting can have adverse effects on hormones and muscles. The confusion arose from the
intended meaning of the statement "It lasts for 16-18 hours after your last meal, including time
you are asleep." The intended meaning is 16-18 hours PLUS sleep time. Sleep time is usually

when one digests the big meal. However, we have come to learn that WD followers have all
kinds of bizarre schedules. So, “undereating” really “begins” when the big meal’s food has been
digested (not necessarily eliminated).
While people should not fast for longer than 18 hours, they should use their instinct to determine
when to eat the one daily meal, whether it’s 10 hours, 12 hours or 15 hours after undereating.
Use your common sense. Don’t do anything that doesn’t make sense.

TOPIC: Gaining Muscle Mass While on the Warrior Diet

For the purpose of gaining muscle, can you eat during the day, what and how much?
Athletes and bodybuilders who train during the day are highly advised to have recovery meals
right after exercising. Recovery meals should consist of mostly proteins (about 15 - 30 grams)
and little carbs, about 5 - 10g from either starchy sources or glucose-mostly containing natural
sweetener such as rice syrup, or maple syrup.
Ingesting raw fruits and vegetables is highly recommended for the purpose of constant
nourishment and overall detox. Nonetheless, active people who are interested in gaining muscle
should increase protein consumption via small recovery-like meals during the day. Protein and
carb ingestion, especially after exercise, will help one take advantage of exercise-related growth
stimulation to facilitate actual anabolic actions that can lead to muscle gain. It’s important to note
that dietary proteins ingestion and insulin activity are critically important to finalize the actions
of growth hormone and IGF1 on the muscles, notwithstanding, the anabolic actions of insulin by
The WD is not about water fasting. However, many people on The Warrior Diet fast on water
only during the undereating phase. There are times when I do a water fast simply because I am
too busy. For those who water fast (there are quite a few), I recommend they break the fast at
least once. Have a vegetable juice or fruit to help your liver detoxify. Also, you will prevent your
body from becoming nutrient deficient (in particular, minerals). Note: if you water fast for the
whole undereating phase, it’s still o.k. The Warrior Diet is about personal choices.
My primary goal is to gain as much muscle mass as possible. Is it possible to gain noticeable
muscle mass on the Warrior Diet?
The Warrior Diet is about muscular development. Muscular development is a term that means
much more than just muscle mass gain. It involves a process that improves muscle strength,
speed, agility and endurance. In fact, muscular development does not always involve muscle
mass gain. You are as good as your performance, not as good as your size. Nevertheless, for
those interested in muscle gain, the WD can present you with the hard facts that can help you
reach maximum anabolic state. In order not to be too vague, the WD clearly addresses critical
topics such as how to increase natural anabolic hormone impact on the body via special dietary
and exercise cycles. It also offers practical advice as to best nutritional food and supplements that
can help you with the cast to build muscle and gain strength.
The Warrior Diet specifically addresses this question (refer to Chapter 5, "The Overeating
Phase" and Chapter 10, "The Warrior Diet Idea"). I believe the Warrior Diet is the only diet on

which you can lose fat and build muscle simultaneously without going through the typical
bodybuilding routines of gaining and dieting. Many bodybuilders, while dieting on very low carb
diets lose weight together with muscle mass and sex drive. Then, close to a competition, they
depend on drugs to maintain their energy. The Warrior Diet puts you in the best shape without
the typical side effects. You'll feel more energetic and focused.
Dear Ori, Your book has made a major difference in my life! My energy is better now than when
I was a teenager! At 44 years old that's really saying something! I read Mike Mahler's interview
with you. I was struck by your ability to gain 12 lbs in a year. Ori, that is my goal! I am a lean
188lb but have for many years desired to hit the 200 lb mark. How did you do it? I’m assuming
you did some minor tweaking of the Warrior Diet to reach this result.
There are ways to accelerate muscle growth. Principally you should cycle between 3 - 4 days of
extreme overeating and 2 - 3 days of moderate to extreme undereating (whole days). After a few
weeks of rotating between the above daily cycles, you'll probably notice significant muscle gain.
Nevertheless, it isn't an easy routine. Sometimes I had to force myself to eat. As absurd as it
sounds, the real gain usually happens a week or two after finishing a cycle. This is likely due to
the time the body needs to adapt to the extreme calorie and protein fluctuations. Exercise is
important. I found that cycling between controlled fatigue and low followed by high rep
resistance training is the best method for giving your body the stimuli to be tougher, stronger,
and leaner.
Finally, cycling between days of high protein and days of low protein consumption is another
most efficient dietary method to increase protein utilization and inhibit muscle breakdown,
thereby supporting muscle gain. Low protein days activate a biological mechanism that inhibits
muscle protein breakdown. The following high protein days would likely help take advantage of
the initial increase in protein utilization to accelerate muscle growth.

Warrior Newsletter – Issue 9
By Ori Hofmekler
With Marc Salzman

How to Gain Muscle and Lose Fat on the Warrior Diet

The Principles of Growth

“How can I keep gaining muscle mass while losing fat on The Warrior Diet?”
I am asked this question all the time now — by people who have reached a plateau, with no
further muscle gain and no other noticeable progress. Through e-mails and private consultations,
I realized that most of these people already suffer from severe dietary related problems such as
fatigue, lethargy, sluggishness, fat gain, loss of libido, insomnia, irregularity and a decrease in
muscle strength and endurance.
The purpose of this newsletter is to shed some light on the principles of muscle growth and
rejuvenation and the nature of body composition.
Let me start with the reasons why people reach a plateau, or to say it another way, why people
hit the wall.
People hit the wall when their body adaptation to physical stress through rejuvenation (growth
and repair) is impaired.
Growth, proliferation and protein synthesis is being regulated by many factors such as glands,
hormones, enzymes, hormonal receptors, cell membrane pH, mineral composition, osmotic
pressure, outer-cellular plasma nucleotides, cyclic AMP, cyclic GMP, mitochondrial energy
yield and sheer stress.
To put it simply – growth is more complicated than just shoving in protein and pumping iron.
The principle of inducing growth is based on strong stimulation that signals rejuvenation (tissue
repair) and proliferation (increase in tissue mass). The growth stimulation activates an anabolic
process through receptors in the cellular membrane. This stimulation requires carriers such as
hormones, steroids, growth factors and nucleotides can’t be fully potentiated without the
activation of cellular membrane receptors.
If the cell membrane receptors are insensitive (such as in the case of de-sensitized insulin,
adrenal or IGF1 receptors) then growth will be impaired. There is much more to it but for the
purpose of understanding the principles of growth, let me just say for now that cell membrane
receptor activation is critical.

Growth activation depends on the body’s ability to re-sensitize or recuperate its receptors.
Recuperation and growth go hand in hand. The point that I’m trying to make here is that your
body needs time to recuperate in order to resume growth.
The process of recuperation includes daily detoxification, the redesigning of daily nutrition and
diet composition and most importantly the alleviation of stress on your liver to help regulate
protein synthesis and fat burning.
The Warrior Diet gives you just that.
Sometimes it’s good to take a step back in order to move two steps forward. Those who are
concerned about losing fat and some muscle mass do not realize that at that preliminary stage,
they have already improved their body composition (this means the improvement of the ratio of
muscle to fat). In order to get out of a plateau and resume growth, one has to go through a
preliminary stage of detox that often results in a temporary weight loss.

The Myth of Protein

Many people reach a plateau in spite of consuming monstrous amounts of protein, mostly from
commercial protein powders. Those who consume 300 - 400g of protein per day don’t realize
that this is one of the reasons why they have stagnated.
Too much processed protein creates a protein imbalance that leads to -- guess what -- amino acid
Moreover, in order to get rid of the extra aminos, the body converts them into energy or fat while
taxing the liver with toxic byproducts of protein breakdown.
Low Carb Products
Most low carb products have ingredients that can seriously inhibit fat burning or glycolysis (the
conversion of sugar into energy). Glycerin, ethanol and sorbitol are common ingredients in most
low carb protein products. These chemicals can have a devastating effect on your liver’s ability
to regulate fat and sugar metabolism.
The subject of growth is intriguing and deserves much more attention. Nevertheless, in order to
simplify things let me offer you twelve basic tips to help maximize your muscle growth while
burning fat:
1. DETOX! Undereating during the day by ingesting live whole vegetables, fruits and their
juices will help accelerate detoxification.
2. Take 2 to 3 weeks off from eating processed foods and eat whole foods instead.
3. You may be overtrained. Take a break and see if that helps.
4. Stay away from low carb protein products that contain glycerin.
5. Minimize alcohol consumption.
6. Carbs are not the bad guy! Chronic carb restriction can slow your thyroid and impair growth.

7. Keep the good fat coming. EFA from flax and primrose oils and phospho-lipids from soy
lecithin are essential for cellular membranes and play a critical role in the regulation of
hormonal and cellular functions.
8. Rotate among full days of undereating and full days of overeating. Undereating will
potentiate the body to turn on the anabolic switch. Overeating will activate the final stimuli.
9. Protect your mitochondrial DNA with antioxidants (most importantly glutathione precursors,
SOD precursors and lipoic acid).
10. Protect your bottom line with multivitamin and mineral supplementation.
11. Avoid chronic sodium restriction. Sodium is necessary for growth.
12. Take it easy with creatine to avoid impairment of the body’s own ability to produce creatine.
These are a few basic tips that will hopefully help you break out of stagnation. Let me note here
that following the above recommendations will naturally accelerate metabolic efficiency that will
result in fat loss.
Note: Mitochondrial high-energy yield in the form of ATP is critical for growth and overall
rejuvenation. Thus, protecting your mitochondrial DNA will keep your energy level high
while slowing the aging process and keep you growing.

The Warrior Newsletter - Issue 8
By Ori Hofmekler
With Marc Salzman

Why Nursing Mothers and Professional Fighters Both

Instinctively Crave the Same Diet
Discover the secret driving force that allows a postnatal woman to lose 30 Pounds, while a
champion martial artist gains extra muscle, greater strength and greater fighting
powerPerformance is the scale by which to best measure a human being. At one end of the
human performance scale we have nursing, at the other end, fighting.
The two primal instincts that dominate our lives are the instinct to survive and the instinct to
multiply. Therefore, the two most primal functions of humans are fighting and nursing. To be
more specific, in order to survive and create new generations, ancient males had to fight and
compete with other males for best mates that would carry their genes for future generations. A
woman's main primal function was to give birth and to nurse. Males were primarily attracted to
women who could be potential mothers for their offspring and women were primarily attracted to
strong and tough males who could protect them and their children.
Nursing and fighting are the most elemental functions of humankind and as such, they are
naturally controlled by human survival instincts. While pregnant women and fighters are
positioned at the extreme opposite poles of humanity they have something in common and that
something is the subject of this newsletter.
"Back in his suite at the MGM, Foreman polishes off his lunch - a plate of blueberries. 'I don't
eat as much breakfast or lunch. But I do eat dinner!'…Losing weight is sophisticated"- George
Foreman, World Heavyweight Boxing Champion
(Fashions of the Times, Sunday New York Times, August 2002)"I (and my husband) have been
following the Warrior Diet for almost six months now and have noticed exceptional results. I
have always been active and had no weight problems until I tried to lose [weight] after my
pregnancy! With the Warrior Diet, I lost all my pregnancy weight (25 lbs.) and an extra 5 pounds
so far. The best thing about this health approach is the enormous amounts of energy I have."
- Postnatal Woman, Peggy Pineiro, Harlingen, TX, 8/23/02

The One Thing That Unites Mothers and Fighters

Mothers and fighters have something in common and that thing is what I call "Feeling Life".
Nursing and fighting are skills dominated by life instincts. Without these primal instincts,
mothers won't feel this overwhelming urge to nurse and fighters won't feel this aggressive drive

to win and dominate. It is my opinion that mothers and fighters represent the full spectrum of
humankind actions and that all other human activities such as managing a business, creating art,
writing a book or having a date are all related directly or indirectly to these primal human
functions - fighting and nursing.
Fighting, conquering, dominating and competing were all driving forces that pushed humans to
improve upon themselves. Nursing, protecting, nourishing and loving were all primal forces that
enabled human civilizations to perpetuate and survive. As you can see, you can't have one
without the other. From a biological perspective, nursing and fighting go hand in hand. In other
words, it is our core survival that triggers the instincts to nurse or to fight.
Biologically, anything that triggers your survival instincts will force your body to adapt to more
efficient instinctual reactions in order to better survive. We're taught to believe that we humans
are different from each other and therefore we have different needs. It seems as if a pregnant
woman who is soft and loving has completely the opposite needs of a lean and mean lone fighter
who is rough with the skills to hurt and destroy.
In spite of my full respect for individualization and the uniqueness of humankind, I do strongly
believe that there is one thing that unites all of us humans including mothers and fighters, and
that one thing is our biological desire to survive. It is my belief that any diet or lifestyle that
triggers your survival instinct will force your body to instinctively redesign itself to be at its best
potential to survive. Whether you're a nursing mother or a martial artist, triggering your survival
instinct on a daily basis will unleash the power of your own inner wisdom that will guide you to
your best performance.Life isn't as complicated as some health authorities want you to believe.
Our bodies and minds were not meant to carry around charts of individualized diets, count
calories or measure macronutrients! We're all predestined to live on the face of this planet. In the
same way we are all subject to the law of gravity that pulls us downward toward the center of the
earth, we're also controlled by a personal gravitational power that pulls us toward the center of
our core existence.
Survival on earth is meaningless without recognizing these two primal gravitational forces that
dominate and design the way we look and act. Acknowledging these forces is the first step in
understanding the importance of a diet and lifestyle that unconditionally satisfies the needs of all

Triggering the Survival Instinct

For thousands of years humans have engaged in social events that trigger their survival instinct.
Ancient sport games originally mimicked war activities. Greek dramas played life situations that
involved love, death, murder, betrayal, courage and adventure. Since early times, humans have
had the innate urge to be in a survival mode. We love sports, we exercise, we gamble, we watch
movies and while we engage in these activities subconsciously, we're playing the survival game.
Every time that our survival instinct is triggered we react accordingly. Males' testosterone level
fluctuates as a result of watching a boxing match or a football game. Humans feel sadness or
happiness, fear or comfort by simply watching movies or theatre. It is this primal urge to trigger

our survival instinct that makes us be aware of what we really are. Without it, we have no ability
to judge between right and wrong.
The survival instinct is like a gravitational force that constantly pulls us toward the center of our
primal being. The point is that we're all compelled to be in a survival mode, whether virtually or
in reality, on a daily basis. Triggering the survival instinct is more than just a primal urge. It is
indeed a biological necessity.

The Human Archetype

In his most intriguing book, "The Great Mother", psychologist, anthropologist and researcher
Eric Neumann tries to prove that our human archetype is predominantly feminine. According to
Neuman, female Goddesses outnumbered and dominated male Gods in early human mythologies.
There is a feminine gravity pulling force that is in the center of our human archetype, says
Neumann. Masculinity is the outer layer of the human archetype and the masculine force tries to
escape from the hold of the gravitational feminine center.We're living today in a predominantly
male society "in which the younger male Gods revolted against the oldest archaic female
Goddesses", concludes the author. Erich Neumann and Carl Jung dedicated their lives to human
mythological research. Anthropological evidence led these people to the conclusion that there is
indeed a human archetype with an identical structure and impact on all of us.

The True and Natural Human Diet

The human archetype is still just a theory. Nevertheless, there is enough anthropological
evidence to conclude that we humans have adapted through thousands of years of evolution into
certain biological structures that dictate the way in which we must live. We do have this ancient
wisdom within each of us to improve upon ourselves in order to better survive. Any factor that
triggers our survival instinct will unleash the power of this wisdom. The Warrior Diet is about
doing just that. Cycling between periods of undereating and overeating mimic the way that
humans are biologically meant to live. By following this cycle, you give your body the natural
stimuli to trigger your survival instincts. It is the undereating phase of the diet with its real sense
of hunger that triggers your body's survival mode. With a virtual absence of food, our body will
do anything in its power to improve upon itself to better survive. That is when detoxification, the
removal of toxins and the recycling of old cells and damaged tissue, occurs. That is when your
body activates the most efficient metabolic pathways to burn fat.
During the undereating phase you are alert and focused. That is when your Sympathetic Nervous
System (SNS) is dominant. The SNS regulates the fight or flight mechanism that enables you to
react to stress. During the waking hours, you are in your best shape to burn energy and perform.
You are also preparing your body to eat as much as you want later on -- at night. Overeating at
night and relaxing, close this daily cycle with a great sense of freedom and satiety. A nursing
mother can lose dramatic weight for exactly the same reason a champion martial artist can gain
in muscle strength and endurance.
The human body will redesign itself according to its personal needs. If you're a postnatal mother,
your body will take advantage of the Warrior Diet to lose weight during the undereating phase
(on a daily basis) until your body reaches its own ideal biological weight. If you're a fighter, it is
the undereating phase that, surprisingly, triggers the most powerful anabolic state. In order to
best survive, the body's protein utilization significantly increases and so does your ability to
build lean tissue while burning fat. Daily detoxification and overeating increase the body's
metabolic rate. Both mothers and fighters will enjoy this metabolic acceleration. This is indeed
the human diet. It may go against current popular diet rules, but it does follow the rules of your
own natural destiny.

The Warrior Newsletter - Issue 7
By Ori Hofmekler
With Marc Salzman

Have you become an unsuspecting victim of Toxic

Cocktail Syndrome?

How to best protect yourself from deadly environmental toxin-attacks and other
invasions of your private health freedom

The recent devastating terrorist attacks on American cities have created an increased awareness
of the dangers of environmental toxins. The threat of future attacks and a fear of the unknown,
cause much anxiety among a large number of Americans today, especially those who live in
crowded metropolitan cities.
Environmental issues, including global radiation and chemical pollution, aren't exactly a top
priority of the U.S. government, or, I'm sorry to say, for ordinary citizens of this country. With
all the environmental conferences held worldwide that spotlight environmental damage,
destruction and future dangers, nothing serious has been done to teach people how to best protect
themselves on a daily basis, other than to wear sunscreen and stay out of the sun. Furthermore,
there was and still is a significant lack of preparedness for terrorist-related environmental
The purpose of this newsletter isn't political. Nevertheless, it's important to note that ignorance
leads to vulnerability. When a disaster of such magnitude as the collapse of the World Trade
Center happened, people should have been prepared, or at least informed of ways they could
defend themselves against the deadly cloud of chemical dust and fumes, which include cadmium
and aluminum, plastic derivatives, asbestos, radiated particles and ensuing dust.
Your crucial first defense against terrorist attacks
In my book The Warrior Diet, a chapter specifically deals with the first defenses against
environmental toxins and radiation. Let me briefly synopsize this here.
We live on a planet that for the last hundred or so years has been bombarded by man-made
industrial chemicals. On top of this the world is over-radiated and as a result we're constantly
exposed to slow radiation. In other words, industrial chemicals, environmental toxins and global
radiation expose us to a continual assault of free radicals, estrogenic chemicals and radioactive
material. Another important factor that should be mentioned here is the body's threshold to
handle oxidative stress.

The body has its own innate lines of defense against metabolic stress. To make the matter simple
let me sketch our natural defense mechanism. There are four major organ systems that regulate
the body's defense against toxin-related stress: the liver, the lymphatic system, the digestive
system and the nervous system. The first three deal with the neutralization and removal of
chemical toxins. The last one, the nervous system, helps regulate the body's response to stress, to
things such as a sudden life danger that requires a quick and efficient reaction when under stress.
Our survival depends on how well these systems and organs are operating. Impairment of even
one of them can lead to catastrophic results in times of severe environmental crisis. For example,
those whose liver is already stressed by a daily assault of dietary toxins, endotoxins (waste) and
pollution, may become overwhelmed and then unable to handle additional stress, to something
like exposure to an explosion-related environmental cloud and the ensuing dust.
Unhealthy diets, nutritional deficiencies, and drug abuse all compromise and age the digestive
system. Having a lack of enzymes in one's system and chronic constipation, are just two more
factors that lead to mal-digestion of food and nutrient deficiencies (such as proteins and
minerals), and increased endotoxins and pathogenic organisms, all of which accelerate the
oxidative stress on the body. An impaired digestive system also weakens the liver.
Eating 4 to 6 meals a day does not afford the body enough time to recuperate and detoxify, and
as a result many people today suffer from premature aging, chronic diseases such as diabetes,
arthritis, high blood pressure and cancer. When your overall health is compromised, your chance
of surviving environmental dangers is diminished.
The conclusion is that your first line of defense against any crisis, especially to terrorist attack-
related environmental pollution is to keep a steady daily detoxification cycle. Protect your liver.
Give your lymphatic system a break. Support your digestive system. And, especially, feed your
brain with the right protein that will help you handle unexpected stress.
The fourteen-step Warrior defense plan to protect against and recover from the deadly effects of
Toxic Cocktail Syndrome
Below are brief dietary tips that can be used as a first defense against dietary toxins and overall
metabolic stress.
1. Take minerals. Saturating your body with minerals will protect your vital organs from
radioactive minerals. Minerals can chelate toxins out of your body. They are also involved in
all metabolic pathways that produce energy.
2. Have miso soup. Miso is a great natural mineralizer and alkalizer. Japanese researchers
believe that miso is a most potent anti-radiation food.
3. Sea vegetables such as kelp, arame and hijiki contain sodium alginate which is believed to be
the best chelator for pulling radioactive toxins from the body.
4. Eat sulfur-containing foods such as broccoli, cauliflower, brussel sprouts, kale and eggs (with
the yolk). Sulfur is a mineral that is critical for liver detoxification.
5. Take sulfur-containing free-form amino acids such as methionine and cystine. N-Acetyl
Cystine (NAC) helps reduce metabolic stress as an anti-oxidant and chelator of heavy metals.
NAC is also a potent protector against radiation.
6. Take S-adenosyl-L-methionine (SAMe). SAMe is the active form of methionione. It is
involved in the production of brain neurotransmitters, such as dopamine and adrenaline that
are necessary to manage stress. SAMe is also a methyl donor and as such is helpful in liver
detoxification and metabolic efficiency.
7. Take glutamic acid to help detoxify and recycle ammonia to glutamine. In times of extreme
oxidative stress, ammonia is quite toxic to the brain and glutamic acid could help prevent
8. Take glutathione precursors. Reduced glutathione is a precursor to a most powerful
antioxidant enzyme that helps protect all bodily tissue from free radical assaults. Glutathione
precursors are: glutamic acid, glycine and cysteine. Glutathione helps protect your
mitochondrial DNA from damage. Mitochondrial DNA is vulnerable to toxins and protecting
it is critical for natural energy production and prevention of premature aging.
9. Follow a daily cycle of undereating and overeating. Undereating during the day while
ingesting raw fruits and vegetables will help your liver detoxify. This undereating related
daily detox will give enough time to your digestive system to recuperate and reload itself
with enzymes and nutrients that are necessary for healthy digestion.
10. Take multivitamins to guarantee a minimum vitamin supply. Of most importance are the B
vitamins and vitamin C that are most needed under stress.
11. Eat organic food if you can. Avoid petroleum-based pesticides and herbicides that put
unnecessary pressure on the liver.
12. Avoid fluids that have been stored in plastic. Stay away from any food that smells like plastic.
Plastic derivatives mimic estrogen and as such place severe pressure on the liver as well as
exposing you to the danger of estrogenic-related symptoms such as stubborn fat, feminization
of men, sterility and even cancer.
13. Avoid rancid food or over-processed food, including overly processed protein powders.
Rancid fats, denatured or imbalanced proteins and refined carbs can compromise your overall
metabolism. Your life, biologically, is defined by your metabolism.
14. Do not work out with an overly toxic body. If you're constipated, do not exercise. Doing so
will accelerate the already high metabolic stress on your liver and all other bodily tissues. For
the same reason, do not jog, run or exercise outdoors when air pollution is high.
More information on this topic can be found in The Warrior Diet - Chapter Ten - "The Warrior
Diet Idea" - Page 169.

A Special Warning about Ground Zero and Toxic Cocktail Syndrome

The US Environmental Protection Agency (EPA) and the US Department of Labor's
Occupational Safety and Health Administration (OSHA) have stated that they are making efforts
to protect the health of those who work or worked at Ground Zero. According to these agencies a
significant effort has and continues, regarding checking and monitoring environmental toxins,
such as to benzene, sulphur dioxide, carbon monoxide, and asbestos there that are now
associated with the collapse and fire at the site.
The official recommendation on how to protect against the above pollution was spotty initially,
and since has been confined to the suggestion to wear a respirator, which have been provided by
the EPA, OSHA, and other governmental agencies.
As far as environmental toxins are concerned, I'm unaware of any other practical solutions or
suggestions of defense offered by these agencies against these chemicals, even to those
chemicals that were indeed deemed to be high. Statements made that levels were at or just above
the EPA's standard for action (in relation to dioxin) are an example of the disinformation relayed
to the people and of trying to smooth things over. While the agencies are still monitoring the air
at and near Ground Zero, as far as I know, no serious action (other than suggestions to wear
respirators) has been done to help prevent or treat those who were exposed to this "toxic
cocktail" or are already suffering its results.
Interested in knowing everything you need to know to fully protect yourself against
environmental toxins? Looking for cutting-edge advice on how to transform yourself through
diet and lifestyle? Then check out these seminars below.
(Note that Dragon Door Publications is not sponsoring these seminars and is not involved
in the registration process.)

The Warrior Newsletter - Issue 6
By Ori Hofmekler

30 Major Diet Secrets for a Successful Love-Life

What You Absolutely Should and Shouldn’t Do To Boost Your Sex Drive and
Enhance Performance

1. Eat meat. Meat is high in the amino acid Arginine and the minerals Zinc and Iron that are
essential for sexual performance.
2. Make sure you eat complete protein such as eggs, cheese or meat. Missing even one of the
eight essential amino acids in your diet may cause deficiencies of enzymes, hormones,
neurotransmitters or catalysts that regulate healthy sexual performance. Amino acid
deficiencies can lead to impotence and infertility.
3. If you’re a vegetarian, make sure you combine legumes or beans with whole grains as a
source of complete protein. For example, black beans and rice or humus with pita bread are
complete protein foods.
4. Minimize your eating during the day to mostly raw fruits and vegetables. This ensures a daily
detoxification of your body’s harmful toxins. It will also protect your tissues and blood
vessels from the daily assault of free radicals. Protection from toxins and free radicals is
imperative for healthy blood circulation and sexual performance. Detoxification is the first
line of defense against aging. It will rejuvenate sexual desire and overall performance.
5. Take Arginine. Arginine, as noted, is vital for the production of Nitric Oxide, which regulates
vasodilation and erection. Arginine is also an important amino acid that plays an essential
role in sperm count and mobility. Taking supplemental L-Arginine is a good idea as long as
you balance it with Lysine in a safe ratio of 1:2 (1 Arginine to 2 Lysine)
6. Eat protein on an empty stomach during the day to ensure a healthy supply of amino acids to
your brain. Deficiencies of free form amino acids such as Tyrosine, or Methionine may
compromise your ability to deal with stress and may eventually lead to sexual dysfunction.
7. You can also take supplements of free form amino acids such as Tyrosine and Methionine on
an empty stomach (to insure assimilation). Take it together with B vitamins that are co-
factors in the production of brain neurotransmitters.
8. Bee pollen is food for sex. Bee pollen can help boost your sperm count. Bee pollen isn’t just
a fancy item in health food stores. Bee pollen is made from millions of particles of a semen-
like substance. Pollen’s natural primal role is to fertilize.

9. Avoid diets that are very low in fat. Fat is the building block for your sex hormones. When
you try to lose weight, be smart. Keep fat on your plate. It makes your food tastier and your
life sexier.
10. Using essential fatty acids such as Flaxseed and Primrose should be your top priorities.
Essential oils are the precursors of Prostaglandins (hormones on the cellular level that
regulate performance and potency related functions).
11. Hydrogenated oils may put the brakes on your sex life. Stay away from rancid fats or
hydrogenated oils. They may interfere with healthy fat metabolism and may adversely affect
sexual performance. Stay away from food that smells stale or funky. Check the ingredients
on the back of the label.
12. Aphrodisiac food is for real. Any food that you believe is an aphrodisiac may be so. The
placebo affect is real. If you believe that chocolates or passion fruit, fertile eggs, figs, nuts or
wine are aphrodisiacs go for them. Follow your instincts.
13. Eat beans. They are high in proteins, minerals and polysaccharides that can fuel your sex
machine. Some beans contain the protein L. Dopa that is associated with boosting libido.
14. Take multi-vitamins & minerals daily. Vitamins and minerals are essential for the complex of
biological actions (enzymatic hormonal and neuro-action that regulates healthy sexual
15. Eat almonds. Almonds are believed to be a most aphrodisiac food. They’re naturally rich in
the minerals Zinc, Manganese and Copper. The above minerals are precursors for the
antioxidant enzyme SOD that is essential for sexual potency. Almonds are rich in good fats,
protein, and phytonutrients. This nut in its raw state has an alkalizing affect on the body.
Almonds were regarded in the past as a symbol of male genitals and overall fertility. The
high content of zinc makes this nut an extremely potent supplemental food for an active male.
16. Take extra Vitamin E to ensure maximum protection from free radicals and oxidized fat.
Vitamin E helps maintain the integrity of your blood vessels as well as your brain cells that
play an active role in sexual performance.
17. Stay away from excess sugar. Insulin insensitivity may cause blood sugar fluctuations that
adversely affect energy production. Insulin insensitivity may also compromise neuro and
circulatory actions that are BR>imperative for healthy performance.
18. Coffee can boost your libido. Coffee boosts dopamine. Dopamine is a major neurotransmitter
that is correlated with keeping the level of blood testosterone from dropping.
19. Hot chocolate is an aphrodisiac. It has both stimulating and sedative properties. Cocoa is a
powerful anti-oxidant for your brain cells. Chocolate and cocoa liquor was considered to be
most aphrodisiac by the Aztecs and later on by the Spanish conquistadors.
20. Eat fish and seafood. Fish is high in essential fatty acids especially omega 3 in it’s most
active forms - DHA and EPA. Essential fats are important for healthy prostoglandins balance
and thus are vitally important for sexual performance. Seafood is considered to be
aphrodisiac food because of its high content of zinc, protein and especially iodine.

21. Your libido needs iodine. The mineral Iodine plays an indirect role in healthy sexual
performance. Iodine interacts with protein L-Tyrosine to produce Tyroxine, the thyroid
hormone that regulates body heat and cellular energy production. Iodine deficiency may slow
down the thyroid gland. Low thyroid is corrected with low testosterone and low libido.
22. Overtraining may lead to impotency. Do not overtrain. Overtraining can exhaust all bodily
systems. Too much physical or mental stress may lower your testosterone level.
Overstressing yourself may take away your appetite as well as your sexual desire.
23. Be romantic – don’t rush. Play it right. Let the fire build itself up. Make love – don’t just
have sex. You know.
24. Be hungry – hungry for life!!!
25. Follow a daily cycle of undereating and overeating. Every day represents a complete cycle of
events. Take advantage of the The Warrior Diet, it will ensure your best performance. Daily
detoxification through the undereating phase will help you stay young, lean and maintain
your vigor higher. Overeating at night will compensate you with the unrestricted pleasure of
complete nourishment. You’ll learn how to trust your instincts and control stress. You will in
time maximize your potential to be at your best. Following this daily cycle will naturally
force your body to redesign itself. That’s when you’ll learn your real self-image. You’ll have
more energy at your disposal. Your sex appeal will be boosted and so will your performance.
26. Stay away from crash low calorie diets. A sudden drop in your daily calorie intake may cause
a decline in sex hormones and a lagging libido.
27. Stay away from long-term no-carb diets. Carbs in the form of whole grains are powerhouses
of vital nutrients such as oils, vitamins & minerals, antioxidants, essential fiber and
polysaccharides that help maintain healthy performance. The germ of grains is considered by
many nutrition experts to be one of nature’s most potent foods. All life forces of a plant are
condensed in the germ. From that point of view, any life-bearing food is a potent fertility
enhancer. Carb nourishment is important for relieving stress and calming down. Carbs also
help maintain healthy Thyroid function. Optimum thyroid functions and managing stress are
necessary for healthy performance.
28. Wine is aphrodisiac. A glass of wine can calm you down and from that perspective wine is
good for sex. Wine is traditionally served to celebrate romantic moments.
29. Do not binge drink. For men, heavy alcohol drinking has a diminishing effect on testosterone
and sperm count. Alcohol may send a man to sleep instead of making love.
30. Alcohol may have the opposite effect on women. Due to its highly estrogenic stimulation and
the calming down feeling associated with drinking, many women feel sexually aroused after
a couple of shots of liquor.

The Warrior Newsletter – Issue 5
By Ori Hofmekler

27 Tips to Optimize Your Brain Power

1. Avoid a big breakfast. Breads, muffins, bagels or pastries block your brain barriers.
2. Avoid eating big meals during the day. Big meals slow you down, and make you feel
exhausted or sluggish.
3. If you are hungry or light-headed, eat small amounts of lean protein such as poached or
boiled eggs, light cheese or yogurt. Proteins eaten alone (on an empty stomach) can pick up
your neurotransmitters, such as dopamine and acetylcholine.
4. Minimize your eating during the day to mostly live raw fruits and veggies and their juices.
This will help you detoxify and nourish your brain with essential nutrients and antioxidants
to protect your brain from daily free radicals assaults.
5. Eat fatty fish such as salmon, tuna, and swordfish or sardines. The fish oil contains essential
fatty compounds Omega 3, DHA and EPA that play critical roll in brain development as well
as improving memory, learning ability and metal capacity.
6. Flaxseeds are another excellent source of Omega 3 essential fatty acid (EFA). Most people
today lack Omega 3 in their diet. EFA deficiency or imbalance is believed to be the cause of
some brain diseases and mental aging.
7. Take EFA supplement to ensure essential fatty acid nourishment to your brain.
8. A glass of red wine with your evening meals can help protect your brain.
9. Avoid binge drinking. Excessive alcohol is toxic and is believed to destroy brain cells.
10. Eat lecithin granules. Soy lecithin is a great source of choline, inositol and phosphorus that
are critical for optimum brain function.
11. Minimize your sugar consumption. Stay away from sweet cereals, candy bars or sodas. They
cause blood sugar fluctuation, which leads to insulin insensitivity. Insulin insensitivity is
believed to be the main cause of an inefficient supply of energy to the brain.
12. Supplement yourself with multivitamins and antioxidants to guarantee optimal brain function.
Vitamins such as the B vitamin play a critical roll as catalysts in the production of essential
brain neurotransmitters and hormones. A deficiency of even one vitamin may impair brain
13. Take ginkgo biloba (standardize for 24% ginkgo flavon glycosides) to improve brain
circulation and memory.

14. Panax ginseng during the day works as a tonic and is believed to help boost mental activity.
Siberian ginseng should be taken at the end of the day. This particular ginseng is believed to
have a calming effect on the brain.
15. Eat carbohydrates at night. Complex carbs will relax your mind before going to sleep. Carbs
boost serotenine, a brain neurotransmitter protein that is responsible for the feeling of well
being and calming down.
16. Eat tryptophan-rich foods before bed time such as hot milk with honey or bananas.
Tryptophan is a building block protein for serotenin and the melatonin hormone, which
regulate healthy sleeping cycle. Melatonin is believed to protect the brain from aging-related
diseases. It works as an antioxidant and anticancerous agent.
17. Make sure to supply your body with multi-minerals. Minerals such as calcium and
magnesium play a vital roll in regulating optimum mental capacity, steady mood and
protection from tension headaches. Minerals protect your brain from toxic metals such as
lead or mercury.
18. Avoid rancid fats, hydrogenated fats and transfatty acids as found in margarine or
hydrogenated oils additives to different food products. Bad fats impair optimum brain
function and may causes brain damage.
19. Follow a progressive exercise routine. Exercise will help you with your blood circulation,
stress, and overall mind and body performance.
20. Get The Warrior Diet book at The Warrior Diet, which is based on
following a daily cycle of underrating and overeating, will help you reach your peak mental
performance during the day and full relaxation followed by a healthy sleeping pattern at night.
The Warrior Diet guides you to the best practical ways to nourish your brain and set you free
from over-restrictive and over-controlling diet rules.
21. Coffee can boost your dopamine. The ideal time to drink coffee is on an empty stomach with
a little or no sugar. Drinking coffee in moderation helps boost brain function and elevates
your mood.
22. Green tea is one of the best beverages to boost mental power and protect the brain from
toxins and free radicals.
23. Chocolate, YES! Some researchers believe that cocoa (chocolate) has a potent antioxidant,
protective effect on your brain.
24. Eat blueberries, they have the highest ORAC (antioxidant value), thus considered to be one
of the best brain foods.
25. Don't worry, be happy! Avoid anger. See your glass as half-full.
26. Be romantic. Love in your heart makes your mind blossom.
27. Make sure you sleep enough. Your brain is rejuvenating during those sleeping hours.

The Warrior Newsletter – Issue 4
By Ori Hofmekler

The Final Frontier of Diet: How to Get Rid of

Stubborn Fat

From Chapter Seven of The Warrior Diet

Stubborn fat is a major problem for many people today. It doesn’t matter if they are trying to get
rid of it through various diets or different exercise routines—the fact is, this fat remains and
seems impossible to remove. That’s why it’s called stubborn fat. I’m not aware of any diet that
seriously addresses this problem.
Liposuction is the most popular method today of removing stubborn fat. Liposuction sucks out
fat tissues through surgery. This can be dangerous, or even fatal, and it often doesn’t solve the
problem because the fat may indeed return in the very places it inhabited before liposuction.
Such extreme measures just show how desperate people are. This is a multimillion-dollar
industry today.
There are natural, noninvasive ways to remove stubborn fat. To understand how to deal with this
problem, let me explain:
What stubborn fat is
Why we have it
How to prevent it
If you have it, how to get rid of it

What is Stubborn Fat?

Stubborn fat is a slow-metabolized adipose (fat) tissue. To burn fat, a natural hormonal process
has to take place. When a fat-burning process is activated, the adrenal hormones (adrenaline and
noradrenaline) bind to special receptors in the fat tissues. There are two major groups of
receptors in the fat tissues, alpha and beta. The beta-receptors are the more active ones, which
respond to the adrenal hormones. Fat burning occurs when the adrenal hormones activate the
beta-receptors in the fat cells. If these receptors are not activated, no fat will burn off.
Stubborn fat has a lower ratio of beta-receptors to alpha-receptors. As a result, it’s metabolized
slowly and does not respond to the adrenal hormones. To make matters worse, stubborn fat has
more estrogen receptors in the tissues. Estrogen (the female hormone), once bound to the
receptors, causes even more fat gain.
There’s much more to it, but I don’t want to make this very complicated and too scientific. So for
now, let’s just say that stubborn fat presents three major problems:
It doesn’t have a high enough ratio of beta-receptors to alpha-receptors, so doesn’t respond to
adrenal fat-burning stimulation.
It has more estrogen receptors, which accelerates fat gain.
And, on top of all this,
Stubborn fat doesn’t have a healthy blood circulation. These slowly metabolized fat tissues
have fewer blood vessels than a normal fat tissue, and consequently it makes this fat slower
to metabolize and, therefore, more stubborn or difficult to remove.

What Causes Stubborn Fat?

There are many reasons for having stubborn fat. Both men and women may suffer from it as a
result of maintaining an unhealthy diet, from the liver’s inability to break down and detoxify
estrogenic derivatives, or due to sensitivity to certain foods or chemicals within foods. Fat gain
has also been associated with insulin insensitivity and over-consumption of carbohydrates.
Consuming too many carbohydrates—especially sugar and overly-processed, refined carbs—
places pressure on the pancreas to overproduce insulin in order to lower blood sugar levels.
Hyperinsulinemia causes insulin insensitivity. When this happens, the body converts these extra
carbohydrates into triglycerides and fat.
Deficiencies in certain nutrients, vitamins, and minerals—such as B vitamins, chromium,
magnesium, zinc, and omega 3 essential fatty acid (alpha-linolenic acid)—may also cause insulin
insensitivity and compromise fat metabolism in cellular mitochondria (compounds in the cells
that are responsible for energy production and fat burning).
Stubborn fat can be linked to protein deficiencies as well. Vegetarians and vegans are more
likely to suffer from protein deficiencies, and especially to the essential amino acid lysine.
Lysine, abundant in animal proteins but less so in grains, converts in our bodies to L-carnitine.
L-carnitine is an amino acid essential for the fat-burning process. L- carnitine appears only in
animal foods, especially red meat. Without enough L-carnitine and carnitine-related enzymes in
your system, the ability to burn fat is severely compromised.
Stubborn fat can be an age-related problem for men. The older men get, the more testosterone is
converted into estrogen—this process is called aromatazing. The older you get, the more the
aromataze enzyme is active. Fat tissues produce aromataze enzymes and therefore accelerate the
aromatazing action, which converts testosterone into estrogen. There are natural ways that may
block this aromatazing process. We’ll discuss them soon.
Women usually suffer from age-related stubborn fat around their hips, thighs, and butt. Some
women have stubborn-fat tissues around their upper arms or entire legs. Age-related stubborn fat
for women may be the result of hormonal fluctuations, or an increase in estrogen receptors in the
tissues. Moreover, age-related insulin insensitivity, chronic stress, liver congestion, low thyroid,
vascular permeability, and exhausted adrenals may all make the syndrome even worse for both
men and women.
How to Prevent Stubborn Fat
There are several things you can do to avoid stubborn fat:
Stay away from crash diets or diets that make you lose fat and gain it again. Second-
generation fat is more stubborn than the first. The more you fluctuate with your weight, the
more stubborn fat you may gain.
Avoid consuming foods that you may be sensitive or allergic to. Some people react to certain
foods, such as wheat, dairy, or soy. If you suspect this may be the case, get yourself checked
for food sensitivities.
Eat as much organic food as possible, thereby avoiding many estrogenic substances that are
in our food supply, like petroleum and other chemically based fertilizers, pesticides, and
herbicides (found in nonorganic produce), and hormones, which are found in nonorganic
meats, poultry, dairy and eggs.
Drink pure, filtered water. Don’t drink or cook with tap water that is unfiltered.
Try to minimize the purchase, consumption, and storage of food, water, and other beverages
or liquids that are wrapped or bottled in plastic (particularly soft-plastic bottles and
containers). If the food or liquid smells like plastic, stay away from it.
Minimize your alcohol consumption. Excessive alcohol may compromise your liver’s ability
to break down and detoxify estrogenic derivatives. When not broken down and detoxified,
these estrogenic toxins penetrate the blood and cause unpleasant symptoms like bloating,
water retention, and stubborn-fat gain. If these toxins remain unchecked, they may cause
chronic diseases, and even cancer.
Control your insulin. Naturally minimize the amount of carbohydrates you ingest by having
carbs as the last component of your meal. If needed, supplement yourself with all essential
nutrients necessary for stabilizing your insulin, such as essential fatty acids, vitamins, and
Follow a steady exercise routine. A comprehensive diet and exercise routine is the first
defense against stubborn fat. Exercising boosts the metabolic rate, reduces stress-related
symptoms, and thus accelerates the diet’s effects. However, avoid overtraining. Chronically
overstressing your body may cause the opposite effect and slow down your metabolic rate.
Plastic is a very controversial issue. Its use is widespread in packaging all types of food and
beverages, and many oils. Most of these plastic bottles are made from polyethylene (a type of
plastic that’s been shown to be acceptably safe packing material for foods and oils). However,
there are plastics used on the market today for packaging food that are toxic.
o Udo Erasmus, the "Healthy Fat Guru," says that many plastic fibers contain toxic
estrogenic chemicals that are dangerous to our health. In my opinion, avoiding plastic
all together would be very impractical and almost impossible today given how
widespread it is. Therefore I recommend that everyone do their best to check what
type of plastic packaging is used before buying and consuming products wrapped or
bottled in them. And, as noted above, you can use your senses. If anything edible
smells like plastic, stay away from it. Moreover, acid-based foods, such as lemon
juice, vinegar, tomato sauce, and wine shouldn’t be packed or stored in plastic
containers, since acid is more reactive with certain plastic materials. A few safety
measures I use are:
o Cut away a small amount of the outer edge of foods that are wrapped in plastic, such
as cheese.
o Store food and beverages in glass or ceramic containers.

To sum up how to prevent stubborn fat:

Avoid weight fluctuations.
Avoid foods you are sensitive or allergic to.
Minimize consumption of nonorganic foods.
Drink clean, pure water.
Be conscious of plastic packaging. Most are safe, but some may be toxic.
Avoid excessive alcohol consumption.
Control your insulin and minimize carbohydrates.
Follow a steady exercise routine.

How to Get Rid of Stubborn Fat

If you suffer from stubborn fat (men usually have it around the belly and the chest; women
around their hips, butt, and thighs), and you want to get rid of it, you should also consider trying
natural supplements that may help you burn it off.
Natural Stubborn-Fat Busters

Estrogen Blockers: Citrus Bioflavonoids and Soy Flavones

Citrus bioflavonoids contain some natural properties that may block estrogen. Citrus flavonoids
are abundant in the white, spongy layer of citrus peels.
Soy flavones contain mild estrogenic properties. Most people are not affected by this mild
estrogenic stimulation. Soy flavones bind to the estrogen receptors in the tissues, and thus block
these receptors from estrodiol, the most potent estrogen hormone. Estrodiol is called the "bad
estrogen" because of its occasionally powerful effects on the body, such as bloating, water
retention, fat gain, feminization of men (such as "bitch tits"), fat under the skin, and stubborn fat
gain around the chest and the belly.
Experiments conducted in Italy have shown that combining citrus bioflavonoids with soy
flavones was a most powerful, natural way to block the estrogenic effect on the body. Adding
citrus bioflavonoids to soy flavones created a more powerful defense against estrogen than
taking soy flavones alone. It’s popular today to take soy flavones as a natural preventative aid
against estrogen-related cancers, but I feel the above combination is much more potent. You can
find both in health food and specialty vitamin stores. They’re sold as nutritional supplements in
the form of capsules or tablets. Let me mention again here that those who are sensitive to soy
should consult their physician before taking any supplements containing soy flavones.

Anti-Aromataze Nutrients: Chrysine, Lignans, and Stinging Nettle

Chrysine is a flavone that’s derived from the Passiflora plant, or passionflower. It’s chemically
similar to cercitine, which is a citrus flavone.
There was much hype about chrysine a few years ago when it was considered to be a powerful
natural anti-aromataze substance. Unfortunately, those who took chrysine didn’t get the expected
results. Some today believe that in order to get a positive result, one needs to take large amounts
(up to 5, or even 10, grams per day) of chrysine. In my opinion, chrysine may work as an anti-
aromataze agent if taken in combination with other citrus bioflavanoids. These flavones and
flavonoids work very well when combined together. However, when you isolate them they aren’t
as potent. The synergetic effect of all these flavones together is what makes them so active.
That’s the way they appear in nature, and that’s the best way to take them to get positive results.
According to Udo Erasmus, flaxseed lignans, found in the fibrous part of flaxseed, contain anti-
estrogenic properties. It’s unclear whether they work by solely blocking estrogen receptors, or by
blocking the aromataze enzyme as well. However, lignans have shown positive results as a
natural aid against estrogen-related problems.
The best way to naturally ingest flaxseed lignans is through high-lignan flaxseed oil, or flaxseed
meal. Both are available in health-food stores.
Stinging Nettle
Stinging nettle is an herb with promising potential as a natural aid against aromataze.
Historically, people used nettle seeds and roots as a potency herb. Nettle may have an
aphrodisiac effect on men by increasing the level of free testosterone in the blood.
The anti-aromatazing properties of this herb are probably due to its ability to bind to the
aromataze enzyme, and thus neutralize it. Recent studies suggest the plant may also be useful in
treating enlarged prostate. When you take stinging nettle, follow the dosage recommended on the
bottle. Nettle may also be a natural aid for women who suffer from estrogen-related stubborn fat.
Due to its high-lignan content, this herb may help women block the effect of estrodiol.
Liver Detoxifiers (as Defense Against Alcohol-Related Stubborn Fat and Estrogen Derivatives
Inol 3 Carbinol, Milk Thistle, Dandelion Root, and SAM
As I’ve mentioned before, one of the reasons for excessive estrogenic activity in the body is liver
congestion. The liver works as a filter organ. It’s supposed to break down or neutralize toxins,
preventing them from reaching the blood. Excessive alcohol consumption, for instance, blocks
the liver enzyme that breaks down estrogen. Therefore, toxic estrogen derivatives go directly into
the bloodstream, creating negative estrogenic effects. That’s one reason why many heavy
drinkers and alcoholics suffer from estrogen-related stubborn fat.
Inol 3 carbinol is a flavon that appears in broccoli, cauliflower, Brussels sprouts, kale, and other
cruciferous vegetables. This flavon is believed to be a natural aid for the liver’s estrogen
metabolism. You would need to ingest a lot of cruciferous vegetables to attain positive results.
This may be unappealing, and also uncomfortable, because consuming large amounts of broccoli,
for instance, may cause gas, or send you running to the bathroom. It’s possible today to buy an
active form of inol 3 carbinol, patented as "Dim," and distributed under the brand name Indoplex.
Nevertheless, routinely consuming cruciferous vegetables is a natural, simple way to protect the
liver. Supplementation is recommended for those who suffer from alcohol-related liver problems.
Healthy people, in my opinion, should be able to protect themselves by simply maintaining a
proper nutritious diet.
Those who want to accelerate liver detoxification and rejuvenation should consider taking milk
thistle and dandelion root, since these herbs have been shown to help the liver detoxify and
recuperate. Dandelion root is a diuretic herb and mildly laxative, so be cautious about the amount
you take. Start with a small dosage, see how you feel, and then increase it slightly. Both are
available as teas, tinctures, and capsules.
Adenosylemethionine (SAM) is a relatively new supplement. Its primary function is to alleviate
depression, however it can also be very useful for liver detoxification, especially for those who
suffer from estrogen-related toxicity. Our bodies naturally produce SAM, but those who have
metabolic problems or nutrient deficiencies, may not produce enough. SAM is available in most
health food and specialty vitamin stores.
Those who take steroids, and women who take hormone replacements, place pressure on their
liver to break down and detoxify these drugs. An inability by the liver to break them down may
cause unpleasant symptoms such as bloating, water retention, and weight gain. Natural
supplementation in these cases could help.
Yohimbe bark ¾
Alpha Antagonist
Yohimbe bark is an herb derived from a West African yohimbe tree. Yohimbe is used as an
aphrodisiac herb for men who want to boost potency. It may also benefit those who suffer from
stubborn fat. Yohimbe is an alpha 2 adrenergenic antagonist, meaning yohimbe may block alpha
receptors of fat cells. By blocking alpha-receptors, it makes it possible for a stubborn fat tissue to
be metabolized (the adrenal hormones bind to the beta receptors and activate a fat-burning
response). For both men and women who suffer from stubborn fat, this herb may offer positive
effects. However, some people don’t react well to yohimbe. Those who suffer from high-blood
pressure, heart conditions, or thyroid problems, should consult their physician before trying it.
To help get rid of stubborn fat, it’s worth considering some nutritional supplementation, which
may help attack it on four levels:
Anti-estrogen (citrus bioflavonoids and soy flavones)

Anti-aromataze (chrysine plus citrus bioflavonoids, flaxseed lignans and stinging nettle)
Liver detoxifiers (inol 3 carbinol, milk thistle, dandelion root, and SAM)
Alpha antagonist (yohimbe bark)

The Warrior Stubborn Fat Burner: A Natural Supplement to Block Estrogen-

Related Stubborn Fat
A couple of years ago I created a formula, The Warrior Stubborn Fat Burner that is a potent
combination of flavones and herbs that together help rid this fat by blocking the estrogen effect
and deactivating alpha receptors on the fat cells. More on this can be found in the "Warrior
Nutritional Supplements" chapter of The Warrior Diet.
The first defense against stubborn fat is to maintain a healthy diet, proper nutrition, and a regular
exercise routine. It’s best to eat organic foods, drink clean water, try to reduce the purchase,
consumption, and storage of foods or liquids packaged in plastic, avoid foods you are sensitive
or allergic to, minimize exposure to estrogenic chemicals, minimize your alcohol consumption
and, yes, avoid fluctuating your weight through fad or crash diets.

The Warrior Diet can greatly help in preventing and eliminating stubborn fat.
As you’ve already seen, this diet gives you hours of daily detoxification. This, coupled with the
fat burning that happens during the daily Undereating Phase, should keep you lean and healthy.
If you are following the overeating rules of the Warrior Diet too, you know that all the nutritional
advice mentioned in this chapter is already part of your routine, and so you should be able to
block the stubborn-fat syndrome. And, if you have stubborn fat and want to burn it, hopefully
you now know what to do.

End Note
As an "End Note" for this subject, let me reiterate how essential exercise is to accelerate fat
burning and reduce stress. Of course, maintaining a healthy diet is of utmost importance in order
to achieve positive results. Exercise makes the results you’re hoping for happen that much faster.

The Warrior Newsletter – Issue 3

How To Take Advantage of your Own Biological

Secret for Burning Fat, Igniting energy and Staying
Most people in America cannot maintain a diet. We are the most successful nation on earth. It
puzzles me how millions of intelligent people manage their professional careers with such skill,
yet fail miserably to manage their own diet. The statistics are staggering. Diet related blood sugar
problems including diabetes, impotency, infertility, high blood pressure and cardiovascular
diseases are at an all time high. Notwithstanding all the data on nutritional science and health,
most diets fail.
Men and women both suffer from Stubborn Fat related problems (the fat that is almost
impossible to remove). Moreover, diet related mental issues such as eating disorders, food
phobias, guilt and feelings of failure lead people into depression and despair. Women are of
special concern. Social pressures, unrealistic self-image models and obsessions with body weight
lead many women to follow any fad diet that promises a quick fix. The common sense, logic and
instinctual wisdom that are necessary for other life activities all but disappear when it comes to
The common assumption is that diets fail because of a lack of self-esteem on behalf of those who
try dieting. The truth is far from that, as I will soon argue. Diets fail because they’re misguided.
Mainstream diet gurus tell you to eat many small meals during the day. They tell you not to
overeat, undereat or to skip a meal. They tell you to avoid meats, dairy, bread, caffeine and
chocolate. I’m here to tell you that it doesn’t have to be that way.
Why Diets Fail
Diets fail for two major reasons:
Most diets ignore the biological time factor
Most diets disregard human instinct
Let’s examine these two topics in more detail.

Most Diets Ignore The Biological Time Factor

Eating at the wrong time interferes with the body’s endocrine and nervous systems. The three to
six meals a day plan blocks the body’s ability to detoxify, burn fat and ignite energy during the
daily hours, at a time when the body needs it most.

During the day the Sympathetic Nervous System (SNS) dominates. This is the part of the
Autonomic Nervous System that regulates the fight or flight mechanism that enables you to react
under stress. The SNS keeps you alert, focused and agile. This is the time when your adrenals are
high and most of your energy should come from fat burning.
Eating full meals during the day (such as breakfast or lunch) antagonizes the SNS by over-
activating another part of the Autonomic Nervous System called the Parasympathetic Nervous
System (PSNS). The PSNS regulates digestion, elimination and other metabolic pathways that
slow you down. Daily meals block your brain barrier. The fewer nutrients that reach your brain,
the more sleepy and sluggish you feel. Energy crashes, headaches and low blood sugar are all
common symptoms of that from eating frequent meals during the day.
The common idea that you need food for fuel during the day is misleading to say the least. The
truth is that while undereating during the day, the body is forced to use stored fat as a source of
fuel for maximum metabolic efficiency. Eating during the day will stop this process and block
the body’s ability to detoxify. The removal of toxins and waste away from the body is imperative
for your health. Detoxification is the number one factor that determines how young you look.

Most Diets Disregard Human Instincts

Most diets disregard human survival instincts and therefore make no biological sense. Instincts
keep us alive. Among many essential body functions, they regulate the ability to control healthy
eating habits. It is the instinct to survive that gives us a real sense of hunger. A primal hunger for
food to survive is a component that is missing from most diets, which are based on three to six
meals per day. The body reacts instinctively by adaptation to life stressors. Undereating forces a
natural adaptation of the body to times when food is not around. Under this condition, the body
reaches peak potential to assimilate nutrients while acquiring a real sense of hunger for food to
Any diet that saturates your body with too many meals, will deny you from having this primal
sense of hunger. Without it, you lose your ability to manage instinctual eating habits. Without
primal hunger, people don’t have any real sense of what to eat, how much and when to stop

What is the Right Diet?

By now you probably know where I’m going with this: The right diet is a diet that makes
biological sense. A diet that is based on our primal need to cycle between undereating during the
day and overeating at night. A diet that was followed by ancient peoples thousands of years ago.
Nevertheless, a diet that is as effective for us today.
Our body isn’t biologically built to eat much during the day. Ancient people were naturally
forced to cycle between periods of shortage in food supply and periods of prosperity. By doing
so, human bodies adapted over hundreds of thousands of years to cycles of undereating and
overeating. Follow it, and your body will be forced to activate a full spectrum of essential

hormonal and enzymatic activities which otherwise won’t be activated. In other words, your
body will be forced to redesign itself for a better metabolic efficiency.
Eating at night, as much as you want, from all food groups will give you a feeling of full
satisfaction with a great sense of freedom. Overeating at night and still losing weight sounds too
good to be true but in this case, it isn’t. Overeating, in fact, increases metabolism. Historically
night was the time to eat. Dining was a social event. Eating together was and still is a way of
tightening social bonds. Night is the time to relax from the stress of daily activities. Following
instinctual eating if nothing else will give you a great sense of being in control of the way you
feel and the way you look.

The Warrior Newsletter - Issue 2

Warrior Diet Lets You Thrive on Holiday Meals

Eat All You Want, Yet Stay Lean and Strong

Most people enjoy the holidays, especially the family celebrations over big meals. However,
there is a common belief that the price of enjoying the traditionalholiday meals is weight gain.
What makes the situation worst is the fact that many people indeed suffer from uncontrolled
weight gain, feelings of heaviness, sluggish mood and guilt during that season.
Those who try to diet during the holidays often restrict themselves from eating as much as they
want, and as a result they feel deprived. Deprivation may lead to compulsive cravings for food
and alcohol. In many cases, people who diet through the holiday season meal will find
themselves bingeing late at night on leftovers.
Well, it doesn’t have to be that way. You can actually fully enjoy your evening meals without
gaining weight.
The WD celebration of holiday meals:
What most people consider huge meals during the holidays is actually an average meal for a
Many of you who follow the warrior diet may indeed notice a weight loss during the holidays.
Those who already follow the daily cycle of undereating and overeating know that for a warrior,
holidays means celebration of food and wine with no guilt. As mentioned in the Warrior Diet
book, ancient people, especially nomads, used to eat one cooked meal a day at night. The
evening meal was a social daily event. Eating together with family and friends was traditionally
away of tightening the bond between family and tribal members. Ancient people were adapted to
cycles of undereating and overeating.
The big holiday evening meals are in fact feasts that mimic the way people use to eat in the past.
Unfortunately, most people today don’t follow a daily cycle of undereating and overeating.
That’s why so many of them gain weight during the holidays. In other words, the few small
meals a day do not fit the holidays.
WD tips for the holidays:
Those who follow the warrior diet will have no problem dealing with the holidays. Nevertheless
here are a few tips far those who like to lose weight. Make sure that you follow the undereating
fast correctly. Try to adjust yourself to vegetable juices such as carrots, beets, and parsley. Take
it easy with the fruit juices. Whole fruits such as berries or an apple are ok. Do your workout on
empty a day before the holiday or at noon if possible.

Use controlled fatigue training to accelerate fat burning and to empty glycogen reserves. A night
before the holiday, keep the carbs as the last and smallest component of your meal. Another
option is to have a protein-almond meal. Keep the warrior rules of eating during the holiday
evening meal. Make a choice--sweet or starchy. If you wanna destroy a pumpkin cake go for it,
however minimize other carbs such as rice or potatoes. If you’re ready to skip the sweet treats
you can eat as much rice and potatoes as you want. Use Warrior Growth Serum during the under
eating phase. Besides being delicious it may help accelerate fat burning and stop cravings.
What ever you do not count calories, do not restrict yourself from foods, enjoy the wine and do
not ever feel guilty.
Enjoy your Holidays!

The Warrior Newsletter - Issue 1
How to get off a weight loss plateau

Some guys, who try the Warrior Diet, may face a situation in which they lose weight in the
beginning and then suddenly they reach a plateau. For those who face this problem, here are a
few tips that may help you break a metabolic plateau.
Don’t go back to six meals a day:
Going back to a diet based on frequent meals won’t solve the problem. Quite the opposite, it may
put you back in the same place you were before starting the Warrior Diet, facing the same old
problems such as a feeling of deprivation, chronic cravings, weight gain, exhaustion and loss of
Do not count calories; do not reduce your evening meal calories:This isn’t the warrior way.
Reducing the evening meal calories leads into a state in which the body slows down its own
metabolic rate. When that happens, fat burning declines and stagnation occurs. Cycle between
days of high protein, low carbs, and days of moderate protein—higher carbs:
Carbs should be always the last component of your meal. That cycle may help accelerate fat
burning without feelings of deprivation. The above cycle should benefit especially those who
suffer from insulin insensitivity as a result of many years of uncontrolled frequent feeding abuse.
Insulin insensitivity leads into serious metabolic problems that affect energy production as well
as the rate of fat burning. In my opinion, following the above cycle may help stabilize insulin for
a better metabolic efficiency. When you reach this state, you may be able to break a metabolic
plateau and eventually resume fat loss.
Keep practicing overeating (day in, day out):
Overeating, when done right, boosts your metabolism. When your metabolism is high, your body
is more efficient at converting fat storage into energy.You may be suffering from "stubborn fat
syndrome." Read the chapter on stubborn fat and how to deal with this problem.
Optimizing body weight:
Your body may reach a weight plateau simply because you are at your optimum natural
biological body weight. If this is the case, your body will try to maintain your optimum weight.
Supplementing with Warrior Growth Serum, Enzymes, and Minerals may help you to reach peak
metabolic efficiency and accelerate fat burning.
Follow the Warrior Diet principles.
It takes time to adapt. Give yourself that time.
Try controlled fatigue training:

This training routine, in my opinion, is the most powerful method to force your body to redesign
itself into a fat burning machine.
Read the book:
There is too much wrong information out there on the Warrior Diet. I highly recommend people
to read the book before establishing any opinion or judgement.
The six meals a day issue:
If the six meals per day work for you, then stay with it. It isn’t easy to change a routine, it’s
harder to break one. Nevertheless, the Warrior Diet and the wisdom behind it, I believe is carved
deep within you. People who choose to follow the Warrior Diet do so because they were not
happy with the three to six meals per day. As mentioned before, many people who follow a diet
based on frequent meals suffer from a feeling of chronic deprivation, weight gain, and loss of
control. All those symptoms are the result of a wrong diet cycle. The Warrior cycle of under
eating and overeating has significant advantages over the frequent feeding system.
The Warrior Diet advantages include:
Daily detoxification during the under eating phase.
Opening of the brain barriers with the potential to manipulate hormones and brain-
Taking advantage of hunger for a higher energetic state
Over eating at night and staying lean. Unleash the anabolic process while enjoying the
freedom of eating to your heart’s content, with no guilt.
Learning how to trust your instincts.
To my mind, a diet should give you more than just food for muscle. Following a dietary cycle,
which you’re naturally built for, will pay you back generously. It will nourish your body and
mind while giving you pleasure and satisfaction with a great sense of being in control.
Impressive physique:
What is the meaning of impressive physique? Is it the size of the muscles or is it the body’s
proportion? If it is body proportion, then according to what standard?
The most frequent question is; how big should you be? The ideal body proportion was a critical
issue since the dawn of civilization. In my opinion, the ideal human body proportion is related
directly to the concept of human performance:
mental, physical and sexual. Humans are driven by two primal instincts, to survive and to
Human performance reflects the functions required to fulfill these primal instinctual desires. The
meaning of raw living is to live by your instincts. Functional strength is derived from instinctual
power. From that aspect, size doesn’t really matter. What matters is the sum up of all factors that
control human performance and design human physique. What we call harmony or in this case,
body proportion should be evaluated according to primal human function. Bench pressing isn’t a

primal human function, on the other hand running, jumping, and thinking are. Now, to the
question of, what is the ideal human body?
My answer is, deep inside you know the truth. We can judge people instantly and instinctually
feel how attractive they are. Nature has its own rules. In my opinion the ideal human body is the
one that can best survive and multiply.
The next question is, how big should you be? In my opinion you should be as big as your ability
to carry yourself. From a survival point of view, running away should be your first line of
defense. Unfortunately, in a moment of truth, the size of your pecs may slow you down.
Regardless of all the above there are other functions of looking big such as intimidation of other
males or the attraction of the other gender. The effectiveness of the above functions depends on
the kind of society that you’re surrounded with.
The bottom line is the obvious truth, only you know how big you should be. If size gives you this
macho security then, be as big as you can be. However if your goal is to build natural functional
strength, then size is only one out of many factors that affect performance. Conclusion, don’t try
to maximize size, instead try to optimize it.

The Russian quote

As to the Russian quote- "Eat your own breakfast… and give your dinner to the enemy." Give
me a break, this is America. Here, you take your girlfriend or your wife to dinner. If you consider
them to be your enemy…man, you need serious help. Besides, if you follow this evil empire
tradition of eating, you may finish looking like Stalin or Yeltsin.

Article 1

Will dinner at 8 lead you to a Warrior's Body?

Published 2:15 a.m. PDT Sunday, April 14, 2002
It may sound like a dream come true for those who've been starving themselves on diets, or
driving themselves crazy trying to eat six small meals a day: Don't eat during the day, then eat as
much as you want at night.
Have we died and gone to heaven? Really, isn't this how couch potatoes get fat in the first place?
But there it is in black and white: Regular overeating can help you lose weight, writes Ori
Hofmekler in his new book, "The Warrior Diet" (Dragon Door Publications, $26.95). Hofmekler,
a lean and sinewy 50-year-old Israeli man who made his name as a political satirist in New York,
is his own best advertisement for his diet -- he prefers "way of life" -- so much so that he poses,
shirtless, on the cover of the book.
He is certainly going against conventional wisdom, which urges people wanting to lose weight to
eat a substantial breakfast. Instead, Hofmekler has an espresso, and perhaps a piece of fruit.
During the rest of the day, he eats a bit more fruit, some fruit juice and another espresso. Then,
after his 6 p.m. workout, he goes home and eats whatever he wants.
"People are brainwashed to think breakfast is the most important meal of the day," he says from
his home in Manhattan. "But the most important meal of the day is dinner, after the day's work is
done, when you can relax with family and friends and eat as much as you want, to feel relaxed."
Until then, he says, people should be hungry. "It's good to be hungry, it translates into wonderful,
creative energy that can feed you," he says. "It gives you a hunger for life. Think of how you are
before you eat pasta and after you eat it. Everything looks different when you're hungry. The fear
of hunger is real, but people through history have lived with hunger."
Or they did until the 20th century, in modern America, where for most people eating is
entertainment, 24/7. But Hofmekler says that our epidemic of obesity and disease is a direct
result of our tendency to eat through the day.
"Whether you're vegetarian or not, you're a predator, genetically speaking, which means you're a
hunter," he says. "And hunters used to go for days without finding food. Night was only the time
you could eat. Our bodies evolved to live that way."
Part of the problem, he says, is that the body needs to eliminate toxins as well as take in nutrients,
and when you spend your entire day taking in nutrients -- or worse, nutrient-free processed food
-- your body doesn't have an extended stretch in which it can reverse the process and detoxify

Hofmekler goes into great detail on what foods are the best to eat, but it boils down to natural
foods, not processed: fruit, vegetables, nuts, whole grains, meat, and diary products like milk and
cottage cheese.
So, when Hofmekler says he eats whatever he wants, he isn't eating Twinkies and Doritos and
TV dinners. Because, being in good shape, that's not what his body wants. "If I sent you into the
jungle for a couple of days, you would know what you wanted," he says. "You wouldn't crave a
Twinkie, you'd want nuts or vegetables that would keep you surviving. In other words, when you
follow the right cycle of the Warrior Diet, you develop a healthy hunger, a real hunger, a hunger
for life, and the instinct will kick in, and you'll enjoy your protein or veggies like nothing else."
Likewise, he is skeptical about diets that emphasize low-fat, or a high-protein, low-carbohydrate
"People can't deprive themselves from carbs, it's the wrong thing to do," he says. "In the grain
itself, in the fiber, there are nutrients you can't get any other way. You need essential sugars and
essential organic acids, which appear in fibers and grains from other plants. Deprivation always
leads to problems."
Likewise, he is a big fan of dairy, which is often downplayed in low-carb diets.
"The lactose that everyone is afraid of now is one of the best sugars you can put in your body,"
he says. "Your brain needs galactose, and you need to get it one way or another. Most people
have a phobia of the milk, but the sugar in the milk has the lowest glycemic index ever, it's close
to meat, and it doesn't raise your insulin levels." Hofmekler also takes lots of supplements, but
warns readers to be very careful about where their vitamins and minerals are coming from, and
how they're made. And he is absolutely vehement in his injunctions against protein bars and
protein shakes.
"Go for real food," he suggests. "Real food is cheaper, more enjoyable and it works better." All
of this, he says, is not about just losing weight, but of uncovering the "super-you" underneath the
fat. "I believe that the body will redesign itself if you give it what it needs," he says.
As for weight lifting, he's all for it, and gives some exercises in the book. But, he says, the
warrior way of life isn't just to be strong, but to be tough. "We are living in a culture that adores
strength, people equate power and strength," he says. "But strength is just the amount of force
that an object needs to generate to move something. I'm defining 'tough' as the ability to handle
pressure through time. The longer you can handle pressure, the tougher you are. Being tough is
better than being strong."

About the Writer

The Bee's David Barton can be reached at (916) 321-1075 or