Table of Contents
Foreword Chris McCormack 7
Preface: Is Exercise Unhealthy? 9
Introduction: How I Went from Overtraining and Eating Bags of Thirty-Nine-Cent Hamburgers to Detoxing My Body and Doing Sub-Ten-Hour Ironmans with Less Than Ten Hours of Training a Week 15
Part 1 Fitness
Chapter 1 A Tale of Two Triathletes: Can Exercise Make You Age Faster? 22
Chapter 2 Everything You Need to Know About Heart Rate Zones 30
Chapter 3 The Two Best Ways to Build Endurance as Fast as Possible (without Destroying Your Body) 43
Chapter 4 Underground Training Tactics for Enhancing Endurance 65
Chapter 5 The Five Essential Elements of an Endurance-Training Program That Most Athletes Neglect 94
Part 2 Recovery
Chapter 6 How the Underrecovery Monster Is Eating Up Your Precious Training Time 148
Chapter 7 Twenty-Five Ways to Know with Laserlike Accuracy if Your Body Is Truly Recovered and Ready to Train 157
Chapter 8 Twenty-Six Top Ways to Recover from Workouts and Injuries with Lightning Speed 184
Chapter 9 The Seven Best Ways to Beat a Hidden Killer That Sabotages Your Recovery 208
Chapter 10 Everything You Need to Know to Sleep Better, Eliminate Insomnia, Conquer Jet Lag, and Master the Nap 227
Part 3 Nutrition
Chapter 11 Forty Easy Meals for Busy Athletes: How to Fuel Your Body with the Thousands of Calories Needed for Endurance and Extreme Exercise without Destroying Your Metabolism 256
Chapter 12 What Two Five-Year-Old Boys Can Teach You About How to Track Calories and Log Your Diet the Right Way 275
Chapter 13 How Much Carbohydrate, Protein, and Fat You Need to Stay Lean, Stay Sexy, and Perform Like a Beast 287
Chapter 14 The Zen of Customizing Your Diet to Your Unique Body and Goals 311
Chapter 15 Nine Bad Things That Happen When Digestion Goes Awry, How to Hit the Reboot Button on Your Gut, and the Best Way to Detox Your Body 330
Chapter 16 The Truth About Eating Before, During, and After Workouts and Races 359
Chapter 17 The Twenty-One Best Kitchen Tools, Grocery Shopping Guides, Cookbooks, Websites, and Local Resources for Fueling Your Active Lifestyle 377
Part 4 Lifestyle
Chapter 18 How to Protect Your Body from the Ten Hidden Killers in Your Home 384
Chapter 19 The Zen of Getting Über-Fit without Neglecting Your Friends, Your Family, and Your Career 407
Chapter 20 My Top Ten Time-Saving and Productivity Tips-Including How to Quit Mowing Your Lawn 417
Part 5 The Brain
Chapter 21 Two Ways Your Brain Breaks and Exactly What You Can Do About It: Fixing Neurotransmitter Dysfunction 426
Chapter 22 Twenty-One Ways to Hack Your Brain: A Complete Guide to Enhancing Your Brainpower, Creativity, Focus, Motivation, and IQ 444
Chapter 23 Ten Rules for Becoming an Ancestral Athlete 456
Chapter 24 Closing Thoughts and Additional Resources 464
Figure Credits 468
Index 471
