Table of Contents

Defining the "Warrior Instinct"…the Instinct to Survive and Multiply…the Hunter Instinct…Falconry—a model for triggering the Predator Instinct…the similarities between modern human beings and caged predators…the Scavenger Instinct…the differences between hunters and scavengers…are you a forced scavenger?

The different aspects of the Warrior Cycle…the Cycle of Materialism and Dematerialism…how to turn material into energy…the dangers of overmaterializing.

How undereating can trigger healing…How to attune to your perfect Cycle…mastering the art of controlled fasting for a high-yield metabolism.

What you can and can’t eat during the day…What controlled fasting is…how to feed your brain…how to accelerate fat loss…how to deal with hunger…helping your body adapt to the Warrior Diet—becoming leaner and stronger.

How to accelerate detoxification…increasing growth hormone (GH) for powerful fat burning.…how to move from a "materialistic metabolism" to an "energetic metabolism."

The "hunger for life" experience…three awesome properties of the Undereating Phase …the anabolic and catabolic life cycles…detoxification side effects and the healing process…manipulating hormones to reach maximum metabolic efficiency… why fasting and detoxification helps kill sick cells and tumors.

The Undereating Phase: what to eat—the vital importance of live (raw) foods…the best fruits and vegetables to eat…enzyme-loading for anti-aging…the essential function of probiotics.

Why minerals are the most important supplements…the best vitamins, antioxidants, herbs, and brain boosters…the empty-stomach factor for natural brain boosting.

The principles of proper protein utilization …creating the correct power-cocktail for maximum vitality and strength …how protein digestion really works…how not to suffer from allergies, inflammation, water retention, gas, and other digestive disorders.

Why protein powders can be superfoods—or a nutritional gun to your head…whey proteins, growth factors, immunosupportive factors…why commercial whey proteins can be useless, if not downright dangerous.

Dairy protein powders—distinguishing the safe from the deadly…several reasons not to use soy protein powders…when and how to use egg-protein…Lactoferin, the magic bullet for immune support.

The role of carbohydrates during the Undereating Phase—what you can and can’t eat.

Summary of the Undereating Phase—from deep-cleanse detox to a fat-burning army-of-one.

How to consume all the food you want—without gaining a smidgen of body fat.

The Overeating Principles…the three rules of eating…the goals of overeating…how to accelerate your anabolism for tissue repair and building muscles…boosting your metabolism and replenishing essential glycogen…retraining to eat instinctually.

The science of controlled overeating…exploring the advantages of overeating…the metabolic factor of high-calorie meals…how to make bingeing your happy slave…when to eat carbs if you want to drop fat.

The crucial importance of subtle taste—how to get it back if you’ve lost it...how to beat the craving for fast-food meals.

The golden rules of overeating…the secret to instinctively eating the right amount, and knowing when to stop eating—every time.

The advantages of eating cooked, warm food…triggering the Predator Instinct

…Napoleon and the Predator Instinct.

Vegetables: Cooking vegetables to optimize nutrients and flavors…potentiating flavones to protect against stubborn fat and cancer…the value of soups and stews.

Protein: Meat, poultry, and fish—for higher testosterone and sperm count…the importance of organic food…deficiency dangers for vegetarians…eggs, yolk and white—when, why and how… the best sources of dairy protein…whey protein… Warrior Growth Serum and Warrior Milk…legumes, beans, and peas—the gladiator protein…the aphrodisiac effect of beans…the ancient—and best—way to prepare beef, fish, and fowl…rotating protein to avoid allergies.

Fat: Yes/no/maybe—the true skinny on oil and fat use…the must-have, essential fatty acids…the infallible smell test…put the brakes on aging with lipase—nature’s natural fat-smasher…the surprising dangers of polyunsaturated oils/fatty acids…hydrogenated and saturated oils—butter: yes, margarine: no, cocoa butter: yes.

Nuts and seeds—how to consume all you want and even lose weight…almonds—the greatest nut…potent aphrodisiac and secret cancer-killer…peanuts—the good, the bad, and the ugly news…when and how to eat seeds…the value of lecithin.

Carbohydrates: Knowing your carbs—optimal preparation strategies…when to eat carbs for fat loss…carbs for sounder sleep…controlling your insulin by manipulating the glycemic index…the safest carbs…why to minimize fruits at the main meal…barley—the gladiator grain…why wheat is the least desirable grain…the benefits of sprouted wheat…the magic of chewing dry cereal.

Sweet meals for "sweet tooths"…when it’s safe to indulge in a sweet dessert…meals—for better fat loss…fiber to reduce cholesterol and protect against cancer.

Fermented foods to aid digestion and optimize metabolism...eliminating yeast infections…enhancing protein uptake for athletes…the pros and cons of vinegar…the pros and cons of wine.

How to control your acid-alkaline balance…understanding the secret pitfalls of the glycemic index…the dangers of salt restriction…balancing your sodium-potassium pump…the best salts to consume.

The most allergenic foods—how to avoid sensitivities and allergies.

What is not allowed on the Warrior Diet…what absolutely does not work, never has, and never will.

What is stubborn fat…the three major problems of stubborn fat…what causes stubborn fat…the link to nutrient deficiencies…the age factor…the six things you can do now to avoid stubborn fat.

How to get rid of stubborn fat…effective natural stubborn fat busters…key anti-aromataze nutrients…why the liver is a key organ in the battle against stubborn fat…the best liver detoxifiers…yohimbe—aphrodisiac, potency weapon and potential fat burner…Warrior’s Stubborn Fat Burner: a natural supplement to block estrogen-related stubborn fat…The Warrior Diet—for superb prevention, elimination of stubborn fat.

The problem with unstable diets…the Warrior Diet versus the perils of frequent-feeding.

Top-selling diets, and how they differ from the Warrior Diet.

Group I: the All-American (Junk Food) Diet, or ultimate "scavenger diet."…the no-win correlation to diabetes, heart attacks, and degenerative diseases…the American "Health Food" diets.

Group II: high-carbohydrate, low-fat, low-protein…the Pritikin and Dean Ornish diets—ineffective for weight loss and a ticket to hypoglycemia, fat phobias, and deprivation.

Group III: The Zone (40/30/30)—some fatal flaws and wrong assumptions….the few plusses and the many minuses…

Group IV: high-protein, low- or no-carbohydrates diets—Atkins, Protein Power, and The Carbohydrate Addict’s Diet… overacidity and imbalance—the Achilles’ heel of the Atkins Diet—why chronic deprivation of carbs translates to induced self-misery, self-poisoning, and premature aging…dangerous gimmicks for the desperate.

Group V: holistic diets…Andrew Weil’s Instinctive Healing…Harvey Diamond’s Fit For Life series…Macrobiotics—impractical and lacking balance…no freedom, no good…credit and Brownie points for Andrew Weil…but you can do a whole lot better…Harvey Diamond’s practical ways to heal yourself—food separation, detox and living foods…some limitations for the active and athletic…the effective breaking of unhealthy habits.

Why 135 lb. Latin warriors were able to conquer the world…what you see is what you get…the Roman concept of physical cultus…the idealization of physical appearance… philosophy, spirituality and the warrior’s status…the importance of chivalry… key virtues and dangerous vices.

The Greco-Roman Warrior Cycle—extremes of deprivation and compensation…daytime activities and diet…evening pleasures…the Cena and the Otium…the Roman concept of food…crudus…humanitas …the plebeian diet…basic food preparations…wining and dining in ancient Rome…courses for the evening meal …carbohydrate content in ancient warrior meals…"high-sky foods"…balancing overindulgence.

Sickness and medicine…fasting, music and other remedies…Roman health…diet and nutrition…the importance of beans…the role of grains…the commoners’ diet…soldiers’ meals…living off the land…the ideal Roman diet

The functional applications of the Warrior Diet ….the lean physique for survival—fat equals fatal…the relevance of Ramadan...the way of the Mongol…how to live like a warrior in the twenty-first century—and perform at your best physically and mentally.

Nutritional carbohydrates revisited…carbs as the main source of brain-fuel…how carb deprivation can trigger sugar cravings and massive bingeing surges…carbs, the magnificent stress-blocker…the anti-aging fuel…carbs, the tax-free fuel—and muscle-saving, secret angel…for thyroid control and healthy metabolism.

Just saying no to chronic carb-depletion…why in-shape, superactive, ancient warriors needed their carbs…recognizing your individual carbo-needs.

The Warrior Diet as a way of life…the different ways of cycling the Warrior Diet…going off the Warrior Diet—and still winning…the awesome addiction to a crisp mind.

Alternating between the Sympathetic and Parasympathetic Nervous System for maximum metabolic efficiency…the instinctual green light that says yes to overeating…the difference between controlled and uncontrolled overeating…the demonic force of chronic deprivation…how to avoid sudden weight gain… calories per meal not calories per day.

Why endurance athletes love to stretch their glycogen—how to boost metabolism, build muscles, and lose body fat…how much body fat you need…the dangerous myth of fat storage… why any bulge is a bad bulge…why your body heat doesn’t depend on your fat…the true secret of accelerating muscle growth without gaining fat…the vicious whys and wherefores of insulin insensitivity—and the Warrior Diet’s natural remedies.

How to raise the bar of personal freedom using the principles of the Warrior Diet…moving from self-imposed misery to self-directed pleasure.

The Romantic Instinct—a new definition for romanticism…breaking established rules to build new ones…the relation to humor…breaking societal taboos…false romanticism …the phony romance of popular rituals—weddings, anniversaries, Valentine’s Day…romanticism, love, relationships and beyond.

The Aggressive Instinct—the positive side of aggression.

Know the world you live in…an overview of chemical and environmental toxins—and other daily stressors.

The first and best defense against radioactive, environmental toxins…the power of natural chelation…antiradiation foods, herbs, and nutrients.

Prostate Cancer—the causes…the bigger truth about DHT…what really creates enlargement of the prostate, or prostate cancer...the role of prolactin… the warrior diet as first defense against prostate-related problems…estrogenic foods and substances to avoid.

Natural supplements to help alleviate prostate enlargement related symptoms…Pygeum Bark and Saw Palmetto’s possible roles in potency and fertility.

Frequently asked questions by those who have been practicing the Warrior Diet, and by others who are considering it:

Does exercise influence when and how much you eat?…What if I’m sick?…Should children use this diet?…how to wean kids off sweets and fast food…the Warrior Diet for young adults…How to handle social and business meals while on the Warrior Diet…Can you have nuts or seeds during the Undereating Phase?… What about smoking and alcohol? Are they allowed?

What to do with all this new energy…If you find it hard to calm down or sleep at night—what you can do.

The best enzymes to take—and when.

How to gain real functional strength…adapting to controlled fatigue…how to be lean ‘n’ mean your whole life, with short, sharp, intense workouts…avoiding lifetime burnout…the Warrior Workout goals…the Warrior Workout principles.

Part One

Principle #1: prioritizing back and joint strength—the warrior’s essentials to survive…Principle #2: Cycling between intense resistance and high velocity…mimicking the basic functions of the warrior body…how to be a preemptive-strike-waiting-to-happen…the real factors that determine strength.

High-velocity exercises—forcing a high-yield partnership between body and instinct… high jumps, frog jumps, one-leg jumps…how to be a human power-play.

Principle # 3: training under controlled fatigue…how to be tougher than ever…the best and most efficient methods to boost your metabolism and burn fat...gaining the power to endure and conquer extended stress…alternating between controlled-fatigue and strength-training routines, for plateau-busting gains and recuperating faster.

Principle #4: Do not train to reach failure…avoiding physical and mental surrender…how to always stay in control…conquering the fear of pain…maintaining the "kick ass" mindset.

Principle #5: Make your workout short…how short is short…the art of peaking your hormones…the practical advantages of brief intensity.

The goals of warrior-aerobics training…

Preworkout and recovery meals to minimize catabolism, replenish muscles, and accelerate anabolism…Warrior Growth Serum for growth and immunity…Warrior Milk for growth and recuperation…optimal timing for your recovery meal…preworkout meal alternatives…training on an empty stomach.

Part Two: The Workout

Proper breathing to reduce acid-stress, muscle fatigue, stiffness, and exhaustion.

Abdominals

The prime function of the abdominals…the "Warrior Posture"…triggering maximum contraction…one giant superset for maximum intensity…combining the isometric and isotonic…the best way to work the obliques…how to turn up the heat and keep on cookin’…the crucial importance of the Lower-Back Stretch.

Legs (Knees, Ankles, Calves, Buttocks, Lower Back)

Activating the joints and maximizing the three factors of strength…pre-exhausting, isolation plus giant superset for maximum pressure and controlled fatigue…how to avoid tendon injuries…the monstrous superset…Front Squats…Back Squats…Hack Squats…Lunges…Sissy Squats—Dynamic Stretching.

Shoulder Exercises

Why to split shoulder exercises between two workout days…shoulder presses…supersets for antagonistic muscles—pull-ups and shoulder laterals.

Back and Chest Supersets

Initial superset of Lat Pull-downs and Incline Press for antagonistic-muscle synergy…second superset of Seated Pulley Rows and Flat Bench Press…

Dead Lifts—how to best activate the most important compound muscle groups and tendons…maximizing waist and back strength.

High-Velocity Training: Explosive Exercises

When and how to incorporate high-velocity exercises…Clean and Press—the single exercise-of-choice for an effective full-body workout… enhancing agility, and functional strength…Partial-Press reps for greater intensity…going all out with the Clean and Jerk…for maximum gains in strength, endurance, and balance…Frog Jumps…One Leg Jumps.

The Standing Hamstring Stretch

Biceps and Triceps Superset—Combining tricep and bicep exercises into one intense superset.

Warrior Aerobics

The Warrior aerobic goals…the Warrior aerobic principles.

Warrior Aerobic Exercises

Why do aerobics before resistance training…getting leaner and tougher…the three factors that affect aerobics…intense aerobics—sprint intervals…accelerating the effect of controlled-fatigue training…when to perform sprint intervals for maximal gains…stationary biking…the cognitive benefits of reading as you ride.

The Warrior Workout—helping to trigger your Warrior Instinct…how to be light and mighty... performing under pressure…the Workout and the Diet—tips for best results when exercising on an empty stomach.

Women Who Follow the Warrior Workout

Women’s different needs and different priorities…the chance to build a truly functional body… suggestions for women who want to follow the upper-body exercises…building strong, lean, and functional legs without using weights.

Meat Dishes

Why cooking meats in liquids is healthier than frying, grilling, or baking…combining pleasure with health…Curry Chicken in Spicy Tomato Broth…Fish and Eggplant in Curry Tomato Sauce—for rapid weight loss…Veal and Carrots in Chicken–Tomato Broth.

Eggs

Delicious and very nourishing…as high-protein or high-carbohydrate meals…Egg-White Omelet with Tomato Sauce…Egg-White Omelet with Black Beans…Egg White Omelet with Lentil and Bean Chili…Oatmeal and Eggs…Rice ‘n’ Eggs…Angel Hair Rice Pasta with Eggs.

Baked and Grilled Meals

Soups

As appetizers…as the basis for a whole meal…Potato–Onion Tomato Soup…Miso Soup—to protect against radioactive pollution and nourish your body with vital minerals.

How to cook Miso meals (shellfish, fish, or meats).

Desserts

The great alternatives to sugar-loaded, high-fat, commercial "treats"…how to avoid the sugar-rush and still feel satisfied…Pumpkin Cheesecake—the open invitation to a healthy binge…Crepe Blintzes…Live Berries Dessert—the meal with total appeal...Milk Jell-O…Papaya Gelatin Dessert—good for digestion and detoxification…Warm Raspberries and Yogurt—a nourishing treat during the Undereating Phase.

Sex, power, and instincts…sex drive and potency as indicators of health and power…animal magnetism—the primal code of male and female attraction…the new standards for success.

Male performance factors…neuro-health…hormonal balance…vascular health…mental health…the correlation between impotency and chronic diseases…the factor of stress.

Potency and diet…the correlation between diet, exercise, and hormonal balance…The Pottenger Cat Study—deficient diet and the degradation of species…mass infertility in the modern U.S.

The syndrome of taking drugs…common medications that can cause impotency—if not coma and death.

Natural methods to enhance potency…the role of testosterone…which diets, drugs and life-factors affect testosterone production, sex drive and libido…overtraining vs. your sex drive—symptoms to watch for…the impact of aphrodisiac supplements.

The Warrior Diet’s "instinctual living program" for improving potency…experiencing the power of raw living…craving aphrodisiac foods instinctively—the best natural aphrodisiacs and how they can help…satisfying the primal desire for food and sex.

Women on the Warrior Diet

How and why The Warrior Diet can work as well for women as men…the modern conspiracy against women’s bodies…deprivation—the tyranny of current fad diets…the pandemic of obsessions and phobias—a civilization of cultivated discontent.

Detoxification for rejuvenating all body tissues…live nutrients for fertility, healthy skin, and fat loss…the power of positive bingeing…trusting your feminine instinct.

Hormonal fluctuations—the link with diet and nutrition…how The Warrior Diet may help with female stubborn fat.

The personal origin of the Warrior Diet nutritional supplements…how and why supplementation may help…production history…product safety

The Supplements

Warrior Growth Serum—the most potent protein powder available today…Warrior Milk—a great supplemental food for accelerating the anabolic process of building muscles…Warrior Greens—a wonderful alkalizer and a potent aid to combat environmental/radioactive toxins…Warrior Probiotics—for the integrity of your gastrointestinal tract flora…Warrior-zyme— a natural way to keep a youthful appearance…as an antioxidant, anti-inflammatory, antiallergenic, and anticancerous agent.

Warrior Male Performance Support—for enhancing physical performance, mental sharpness, and sexual potency….the natural alternative to dangerous steroids and suspect sex-drugs.

Warrior Stubborn Fat Burner—alleviating stubborn fat-related problems through three essential factors.

Warrior Live Minerals—highly ionized coral minerals…essential for correct pH balance… the key role of calcium for health and longevity…as a first defense against radiation…

Warrior Live Aloe Powder—highly charged base for accelerating mineral absorption…Warrior Premier Norwegian Cod Liver Oil—best natural source of Vitamin D.