Chapter 1
The magic of daily steps
Chapter 2
Building strength without the hype
Chapter 3
The underrated power of zone two
Chapter 4
Sleep as the ultimate performance enhancer
Chapter 5
Nutrition beyond the calorie counting
Chapter 6
Hydration and the mineral balance
Ch 5 · Nutrition beyond the calorie counting
coach The Ultra-Processed Food Trap
Five hundred extra calories go down without a sound / (without a sound, oh)
Glossary
satiety (noun)
The state or feeling of being completely full and satisfied after eating food. In 1995, researcher Susanna Holt developed a numeric index measuring how different foods affect this physical sensation.
The state or feeling of being completely full and satisfied after eating food. In 1995, researcher Susanna Holt developed a numeric index measuring how different foods affect this physical sensation.
Fun Fact
Chewing energy: Celery doesn't actually have 'negative calories', but digesting it still burns about 10% of its total energy.
Quiz
Approximately how many grams of leucine are needed in a single meal to trigger the muscle-building mTOR pathway?
Quiz
In Dr. Kevin Hall's 2019 study, how many extra calories per day did participants eat when given ultra-processed food?
Quiz
Which essential amino acid acts as the primary chemical trigger to turn on muscle protein synthesis?
Quiz
What is the scientific term for the energy expenditure associated with digesting and processing food?
Quiz
Which researcher at the National Institutes of Health (NIH) led the famous 2019 study on ultra-processed diets?
Quiz
What percentage of protein's caloric energy is burned off just through the process of digesting it?
Quiz
Which hunger-regulating hormone, targeted by modern weight-loss drugs, is naturally stimulated by short-chain fatty acids?