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No Sugar No Grains (#NSNG) Frequently Asked Questions (FAQ

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1. What is No Sugar and No Grains (#NSNG) all about?
Answer: In its simplest form #NSNG is just that. You eliminate all processed sugars and all
grains from your diet. In other words, you eat real food. In earlier podcast, it is referred to as
being a “Carnivorous Vegan”. What that means is that you have lots and lots of healthy
vegetables and meat in your diet. For vegans or vegetarians however, the concept is the same,
but they just don’t have meat in their diet.

2. Do you have a #NSNG 101 Podcast that explains this lifestyle in more details?
Answer: There is a #NSNG 101 podcast. Click here: #NSNG 101

3. What are the best podcasts to explain #NSNG?
Answer: The best podcasts are the following: 53, 56, 59, 65, 73, 99, 153 and 155

4. How can I set up my kitchen for #NSNG? Is there a #NSNG 101 kitchen essential podcast?
Answer: Angriest Trainer Podcast 232 goes into great detail as to what is needed to set up your
kitchen to be #NSNG friendly.

5. For #NSNG, what can I eat?
Answer: You can eat real food, non-processed real foods. Eat vegetables, fruits, nuts/seeds,
legumes (see #12 for further clarification), healthy fats and meats. The following podcast talk
about foods to eat: 6, 159

6. What are considered grains?
Answer: According to the USDA, grains are “any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals,
tortillas, and grits are examples of grain products.” For more detailed information on grains can
be found at this link: http://www.choosemyplate.gov/food-groups/grains.html The following
podcasts talk about grains: 8 and 160

7. What about quinoa?
Answer: Fuck quinoa!! Quinoa is a grain, so it’s not a NSNG food.

8. In a NSNG lifestyle , what are considered 'sugars'?
Answer: Glucose, Fructose, Sucrose, Glucose Syrup, Corn Syrup, High Fructose Corn Syrup
(HFCS), Fruit Sugar, Raw Honey, Maple Syrup, Molasses, Agave Nectar, Palm Sugar, Coconut
Sugar. A full list of sugars can be found at this link: http://www.marksdailyapple.com/the-
definitive-guide-to-sugar/#axzz2YfdmeAmd

9. What about artificial sweeteners? Are there any that are considered #NSNG?
Answer: Your body treats artificial sweeteners just like real sugar. So there are no artificial
sweeteners that are #NSNG. The following podcast talk about artificial sweeteners: 5

10. What are NSNG suggested fats?
Answer: Grass fed butter, coconut oil, macadamia nut oil, avocado oil, heavy whipping cream, nut
butters (be careful to read the ingredient label to make sure it is pure nut butter and not filled with a lot
of additives and other oils), Villa Capelli olive oil (no olio della lampada), lard, tallow, bacon grease,
ghee, MCT oil, full fat dairy (if you can tolerate it), olives, avocados, full fat coconut milk. The following
podcast discuss fats: 145

11. Is there a difference in olive oil? What olive oil do you recommend?
Answer: There is a difference in the quality of olive oil. In fact, some olive oil is a blend of not
only olive oil from different regions, but also may contain other oils. The olive oil that is
recommended by the show is Villa Cappelli olive oil. You can get it through
www.vinnietortorich.com and use the code Vinnie for 10% off your order. Here is the UC Davis
olive oil report: http://olivecenter.ucdavis.edu/news-
events/news/files/olive%20oil%20final%20071410%20.pdf. The following podcast talk about
olive oils: 9,

12. What are some NSNG suggested snacks?
Answer: Low glycemic fruit, cut veggies, hard boiled eggs, beef jerky, full fat cheese, raw nuts, olives,
pumpkin seeds, 85% or greater dark chocolate, deviled eggs (homemade mayo), pepperoni slices,
coconut oil, avocado, lettuce rolled up with smoked salmon and full fat cream cheese, hummus and
celery, pickles, tofu, shot of olive oil, coffee with heavy cream (or grass fed butter, or coconut oil).

13. What about dairy? Can I eat dairy products on #NSNG?
Answer: If you can tolerate dairy, then dairy is ok to eat. You may need to cut back on your dairy, mainly
cheese, if you are struggling to lose weight. The following podcast talk about dairy: 20, 63, and 154

14. What about fruits?
Answer: Try to keep the Glycemic Index under 50. See www.glycemicindex.com or “Google” Glycemic
index for clarification. Generally, berries, apples, citrus, etc. are OK (eaten whole, with their fiber, not
juiced).

15. Can you eat legumes on a NSNG lifestyle? What kinds can you eat?
Answer: Legumes are ok to eat. But it depends on if you are a vegan, vegetarian or not. If you
are a vegan or vegetarian, then legumes are ok. If you are not, then you can eat them, but
should do so in moderation.

16. How can I find locally grown, organic vegetables? (Note: This is for resource purposes
only. You can still be #NSNG and not eat locally grown, organic vegetables.)
Answer: You can look for a local Community Supported Agriculture (CSA) at the following link:
http://www.localharvest.org/

17. How can I find locally caught wild fish? (Note: This is for resource purposes only. You can
still be #NSNG and not eat locally caught wild fish.)
Answer: You can look for a local Community Supported Fishery (CSF) at the following link:
http://www.localcatch.org/index.html

18. Where can I find grass fed beef? Pastured eggs? Pastured chickens? Pastured Pork?
(Note: This is for resource purposes only. You can still be #NSNG and not eat grass fed beef,
pastured eggs, pastured chicken, pastured pork, etc.)
Answer: You can look for a local farm or a farm in your area by going to the following link:
http://www.eatwild.com/products/

19. What are suggested #NSNG fuels for endurance events?
Answer: You can fuel with olive oil, nut butters (Justin’s Almond Butter comes in little packs),
ucan super starch plain (http://www.generationucan.com/home.html), avocado, coconut oil,
basically anything that you can tolerate and what you have practiced with during training.
Don’t do anything new on race day!! The following podcast discuss fueling for endurance
events/training: 66, 159

20. What about chocolate milk as a recovery food?
Answer: Fuck chocolate milk!! Chocolate milk is loaded with sugar.

21. What can I use as a recovery food?
Answer: Use the foods that you typically eat. Eat vegetables, meats and healthy fats.

22. What about protein powders?
Answer: One of the few protein powders that Vinnie likes is plain whey with no nothing added.
Jarrow Formulas comes about the closest
(http://www.jarrow.com/product/182/Whey_Protein_Unflavored). Vinnie is not a big fan of
supplementing with protein, unless it's during long hours of exercise, where getting real food is
impossible or too difficult! The following episodes discuss protein powders: 89

23. What are the basic strength exercises that I can use to build strength without spending
hours on end at the gym?
Answer: The basic exercises that you can use to build strength are: Seated Shoulder Press,
Bench Press, Lat Pulls, Squats, Lunges and Leg Press. For a demonstration of these exercises you
can go to the Vinnie Tortorich YouTube Channel at the following link:
http://www.youtube.com/channel/UC5-i0ACzJSGlaiwhoLCRfUw

24. What is Zone 2 Training? How do I determine my heart rate zones?
Answer: The purpose of zone 2 training is to build your aerobic base. All athletes, no matter
what the sport, will benefit from zone 2 heart rate training.

There are a lot of different methods to determine your heart rate zone, and two of the ones
most followed by athletes are “The Maffetone Method (MAF)” and the method by Joe Friel.
It’s important to remember that the MAF is based on your theoretical VO2 Max. That’s the
“180” that is used. If you want to know what your real VO2 Max is, then you need to get it
tested. This is only a formula and it’s not a 100% accurate. Also, MAF is typically used by
endurance athletes even though shorter distance athletes can still benefit from building an
aerobic base. The Endurance Planet Podcast has a lot of podcasts strictly dealing with MAF.
You can go to http://www.enduranceplanet.com/ and do a search for MAF or Maffetone.

In addition, Joe Friel’s heart rate training method is based on your lactate threshold. Again, his
is a formula based on your heart rate results. If you want to know what your lactate threshold
is, then you need to get it tested.

For more information on Zone 2 training, you can listen to the following podcast: 165, 173,
176, 177, and 182. For information on finding your heart rate zones, you can find out about
“The Maffetone Method” here: http://philmaffetone.com/180formula.cfm And for information
on Joe Friel’s method you can follow this link: Joe Friel - Quick Guide to Training With Heart Rate,
Power and Pace Here’s an article by Mark Allen in which he discusses his the heart rate training
method that he uses (Maffetone): http://www.markallenonline.com/maoArticles.aspx?AID=2

25. How can I go into ketosis?
Answer: In order to go into ketosis, you need to ensure that you have less than 50 net carbs a
day. Net carbs are total carbs in grams minus fiber in grams. The following podcasts discuss
carb intake: 34, 138, and 152

26. What is ketosis?
Answer: Ketosis means that our bodies are using fat for energy. Ketones (also called ketone
bodies) are molecules generated during fat metabolism. The following podcasts talk about
ketosis: 25, 85 and 91

27. How do I lose weight on #NSNG?
Answer: You will lose weight on #NSNG because you will eat real food, and it will naturally
make you full. The following podcasts discuss weight loss: 9, 10, and 13

28. What other podcast episodes has Vinnie and Anna been on?
Answer: Vinnie and Anna have been on the following podcast – Endurance Planet Podcast, Fit,
Fat, Fast Podcast, Garden Variety Tri Podcast, Livin’ La Vida Low-Carb Show (Book), Livin’ La
Vida Low-Carb Show (Guest Host), Livin’ La Vida Low-Card Show (Guest), Plant, Run, Family
Podcast, Rich Roll (Guest Part 1), Rich Roll (Guest Part 2), Rich Roll (Book), Zen and the Art of
Triathlon Podcast.

29. Where can I get the #NSNG t-shirt?
Answer: You can go to http://www.panthercitytees.com/#!vinnietortorich/c1hwq and place
your order. This is an approved link, and is not spam or a malicious link.

30. Is there a Community of Interest that I can join which talks about #NSNG lifestyle?
Answer: You can join our Facebook community. It is a very interactive Community of Interest
with a lot of experienced #NSNG people, and those that are looking at how to life the lifestyle.
We even have a #PPNSNG (PP = Plant Powered) group!! The following link will redirect you to
the #NSNG Facebook community: https://www.facebook.com/groups/434957346580399/ This
link will redirect you to the #PPNSNG Facebook community:
https://www.facebook.com/groups/ppnsng/

31. Where can I get the book “Fitness Confidential” #FitnessConfidential?
Answer: You can go to http://www.vinnietortorich.com/book/ click on “Buy Fitness Confidential
exclusively on Amazon.com” and purchase your book. Buy one for a friend!!

32. How can I find out more about the lovely Anna Vocino, aka “The Best Voice in Podcast
Radio”? How can I find out about her book? What about her blog? What is it …
glutenfree.blogspot.anna.blogspot.com or annaglutenfree.anna.blogspot.com … Vinnie has me
confused???
Answer: You can find out more about Anna, check out some of her recipes, and get news on her
book at the following website: http://glutenfreeanna.blogspot.com/

33. How can I get Vinnie, aka #AngriestTrainer on a phone consult? How much do these
sessions cost?
Answer: You can go to http://www.vinnietortorich.com/phone-consultation/ and fill out the
information to request a phone consultation with Vinnie. The rates are $70 for 1/2 hour
consultation, and $100 for a 1 hour consultation.