Warrior Diet, Lifting, Yoga, Faith

Over the past 8weeks (since my marathon), I’ve been working on finding a good diet/workout plan that’s less strenuous & time consuming, but still has good results.  Being healthy is important to me, but I no longer wanted it to be my entire life. My goal was for my workouts and food to enhance my life – resulting in better energy during the day, less spending of money, fewer groceries, and more time for relationships and life. And, I feel I’ve found a great fit with my workout plan and the warrior diet! 🙂

I am not planning to do any more types of fitness competitions. For me, I delve fully into these & end up spending a lot of time/money/energy in them.  While I did like the challenge of those & learned a ton, I am just not interested in pursuing them anymore. I want to be able to spend weekends with Chris and more time with friends and family.


How I arrived at the Warrior Diet:

After the marathon, I started doing the keto reset diet which progressed to doing keto which progressed to zero carb.  I learned a lot in each and my body got used to using fat for fuel & also used to intermittent fasting — and these experiences led me to the Warrior diet (created by Ori Hofmekler).

 

Here is a quick quote on the benefits of the Warrior diet from another interview (check it out for more information as well!) with Ori.

The under-eating phase serves the purpose of detoxifying the body. The enzyme pool of the body is reloaded which accelerates fat-burning and insulin drops or is stabilized. The fat-burning hormone known as glucagon increases during the under-eating phase and growth hormone increases (tissue repair and fat burning). 

The goals of over-eating is to enhance recuperation (repairing tissues and building muscles), boost metabolism, replenish energy reserves, nourish the body and mind, and actually enjoy the pleasures of eating without feeling guilty. Nutrients assimilated at a greater rate after a controlled fast.

Basically, the Warrior Diet consists of an undereating phase (20 hours of the day) and an eating phase (up to 4 hours of a day).  During the undereating/fasting phase, you are basically only eating if absolutely necessary — Ori says he eats berries if he needs.  I chose to “fast” using slap fudge greens powder (code REBEKAH for discount), mocha/caffeinated bcaas, keto burst (ketone salts), 1-2tbsp coconut oil, and bone broth powder from Lonolife (aka a low-calorie liquid & fat fast).

  • Using these items helped me stay hydrated during the day and did not spike insulin.

Before the Eating phase (at the end of the ‘fast’), Ori recommends doing a short 15-45minute workout that is intense with minimal breaks.

Here are his general recommendations (from the Warrior Diet) on working out:

  • Don’t Train to Failure – According to Ori, training to failure  comes with a biological cost that creates too much stress and requires too much rest and nutrition to recover from.

  • Prioritize and Keep Workouts Short – Too much for too long again, creates too much biological stress and should be avoided.

  • Train for Strength and Explosiveness – Strength and explosiveness should be preferred over large muscles and training simply to “look good naked”.

  • Train Under Controlled Fatigue – Train with the goal of being able to function properly while fatigued. According to Ori, cardio should be performed prior weight training so that weight training is being performed when the body is already fatigued and stressed.

Then, during the feeding/eating phase at the end of the day, he recommends a simple & low-glycemic diet.

  • Simple meaning- using REAL food, not processed.
  • And Low-Glycemic means using mostly veggies for carbs.

From Ori – these are the simple rules of the ‘overeating’ phase:

Three Rules of Eating: Rule #1: Always start with subtle-tasting foods and move to the more aggressive. Rule #2: Include as many tastes, textures, colors, and aromas as possible in your main meal. Rule #3: Stop eating when you feel much more thirsty than hungry.

One difference from keto & zero carb is that he is anti-fatty meats.  Eating fatty meats means we are eating an obese animal, which also means we are ingesting their genes.  He actually promotes eating a mostly vegetarian diet – including clean whey protein powder, eggs, egg whites, cheese – and using lean meats if you use animal protein.  This just makes logical sense to me — Plus I could tell eating the fatty animal meats on ZC/keto was making me feel ‘fattier/softer’.

Here are a couple of meals I’ve had this past week: You can find the Protein waffle/Protein Ice cream recipe here and the big bowl of veggies/meat here!

 


Putting it all Together

So, here is what a typical day looks like:

Wake up about 4:30am and head out to jog/walk with Nike and my friend Yasi for about 45-55minutes.  We do a VERY easy pace… If it starts feeling too intense, I actually back off to a walk.  I know I won’t be eating for a while, so I stay at conversational pace to avoid being ‘rungry’.

After the run, Yasi and I usually do a 30minute Yoga routine/workout.  I’ve found starting with Yoga helps me feel better during the day and doesn’t zap my energy like hiit/lifting does.

After the workout, I start getting ready for work, spend a few minutes cleaning the house, and do my bible study (my current one is pictured below).  Then I head off to work.

 

During the day, I sip on water, bcaas, tea, greens powder, bone broth.  I add coconut oil to the drink if I feel hungry.

After work, I do a 15-20minute lift or hiit workout (which I posted here) and I also try to stretch for 15 minutes doing a ‘yoga for tight hips’ routine that I love and really need.

 

Then, I head home and eat my main meal for the day! 🙂

Ori says that when you start to feel thirsty during the ‘feeding’ phase, that is a sign you don’t need more food.  I’ve been trying to pay attention to that and feel it is a good signal for me to use.

 

Adapting/Modifications/Improvements for the Future:

Overall, I am really enjoying the warrior diet life and workout routine.

As far as workouts, I will stay the same for a while I think. I am trying to be patient and let my body adapt to the lower level of working out (my weight has been all over the place the past month — up/down 5-7lbs…) and get to where I feel good and am energetic! 🙂  I think the main key is putting God first.  I have been praying that He would help me find the best plan that enables me to lead the life that He has called me to — one that helps others, is joyful/confident/peaceful/healthy/lively, and is full of love.

As far as food, I am focusing on using leaner meats (turkey bacon mixed with regular bacon) and am also allowing more carbs than I was while doing stricter keto/zerocarb.  So, I am using coconut flour to bake with and more veggies like carrots! 🙂 … As long as they are natural and low glycemic, I think they work well for me!

Here is a great podcast you can check out on the Warrior Diet (episodes 5 & 52!).  But I mostly recommend getting Ori’s book — either Warrior Diet or Maximum Muscle, Minimum Fat.  I enjoyed both of those!

 

Hope you all have an AWESOME day!!!! 

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11 thoughts on “Warrior Diet, Lifting, Yoga, Faith

  1. Sounds like you have found your rhythm with workouts and your diet. Do you find it hard to get all your calories in during that 4 hour window? Does the warrior diet encourage rest days or is that intense workout supposed to take place every day? I’ll for sure have to listen to those podcasts to learn more. How is the misophonia?

    Liked by 1 person

    1. yes! thanks!!! Now I’m hoping to see the physical progress in strength/physique/flexibility as I keep going.

      the misophonia has been basically non-existant – yay! thanks for asking

      I don’t find it hard to get my food in at all LOL… This is a good quote from another article: “The goals of over-eating is to enhance recuperation (repairing tissues and building muscles), boost metabolism, replenish energy reserves, nourish the body and mind, and actually enjoy the pleasures of eating without feeling guilty. Nutrients assimilated at a greater rate after a controlled fast.” … I think because of the fast, my body is ready to eat/digest/assimilate the food… especially after a workout!
      this is a good article: https://medium.com/@omarismail_io/ori-helfkmer-on-intermittent-fasting-the-warrior-diet-2a772ff1047b

      as far as workouts — there is no ‘rest day’ prescribed, but his general recommendations are:
      Don’t Train to Failure
      Prioritize and Keep Workouts Short
      Train for Strength and Explosiveness – Strength and explosiveness should be preferred over large muscles and training simply to “look good naked”.
      Train Under Controlled Fatigue – Train with the goal of being able to function properly while fatigued. According to Ori, cardio should be performed prior weight training so that weight training is being performed when the body is already fatigued and stressed.

      so, i think it’s basically a daily thing – but you’re not working out to full exhaustion. If I need a rest day, I’ll take it. But I think the goal is to be able to ‘function like a warrior’ each day.

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      1. Thanks for the updates. What I found particularly interesting is that he recommends cardio before lifting. I suppose it depends on the fitness goal, but what I’ve always been familiar with is to prioritize the workout matching the goal. So if strength and explosiveness is the goal, I would have thought the lifting would come before cardio. I’m looking forward to listening and reading more on it!

        Liked by 1 person

      2. Yes! Although it makes sense i suppose that to improve those things – doing them “tired” would make you feel superhuman when you are doing them without cardio prior.. i love his writing- he’s very logical IMO. I think you’d like his books.
        I actually was just telling Chris that growing up, I would basically just drink all sport and Gatorade all day during my softball tournaments then eat at night. I just played better on an empty stomach. Then I’d eat at night. I stopped doing this when my coaches at my school/college forced me to eat & sent me to a nutritionist. Funny how I’ve now done every type of diet since & got back to what got me recruited as an athlete in my teens.

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