5 Sneaky Tricks
The Xtreme Fat Loss Diet
OHHHHH, SO SNEAKY…
SNEAKY TRICK #1
– EAT PIZZA (NO, SERIOUSLY)
SNEAKY TRICK #2
– MASSIVE CALORIE DEFICITS
(THAT ACTUALLY WORK)
SNEAKY TRICK #3
– VERY STRATEGIC EXERCISE
IMPLEMENTATION AND PERIODIZATION
SNEAKY TRICK #4
– PRE-CHEAT DEPLETION
SNEAKY TRICK #5
– MULTI-FUNCTIONAL CHEAT
Ohhhhh, so sneaky...
Well, I’m writing this report sitting about 100 feet in the air out by the pool on an
81 degree day here in downtown Tampa, Florida. So, given that I’m feeling
pretty “laid back” at the moment I hope you don’t mind (i.e. I hope you enjoy) the
conversational tone of the next several pages—after all, you signed up to receive
this report from me, so I think that pretty much qualifies us as friends at this point,
So, you want to learn some strategies to start losing fat faster, huh?
Yeah, well who the heck doesn’t?
Truth is, I’m stoked that you’re super interested in faster fat loss techniques
because that’s exactly what I have in store for you over the course of the next 27
pages—some really cool, under-the-radar methods you can start using
immediately to help you significantly increase your rate of fat loss today.
Not tomorrow, today.
So, listen up (or “read up” I suppose), take some notes, or just go ahead and
print this bad boy out, bust out a highlighter (and a protein shake), and prepare to
get your learn on. Why? Cause a little bird (aka myself) told me that fat loss
guru Super Joe Mario is about to let the cat out of the bag on some of the
Sneaky Trick #1 – Eat Pizza (No, seriously)
Alright, within Sneaky Trick #1 I’m going to be unveiling what may be some
repeat info for some of you (i.e. those of you who are super cool and already
follow a lot of my teachings), but in order for the rest of the report to make sense,
I simply have talk about the regulation of bodyweight and metabolism and the
numero uno way to avoid the negative adaptations of long-term calorie
restriction, less affectionately termed “dieting”.
I know; I need to watch my language.
So, you go on a diet, and week after week the weight continues to come off like
magic—eat less and exercise; that’s all there is to it.
If only it were that simple.
In fact, if it were, we’d probably all be sportin’ abs and bodies resembling those of
the supernatural Greeks—after all, the results in and of themselves would be
motivation enough to keep going.
Point in case:
I don’t know of anyone who went off a diet when things were smooth going and
fat was falling off at record speed, do you?
Unfortunately, the sad reality is that things just aint that easy.
Go on a diet and a few weeks later your body SCREWS you by doing everything
it can to keep you from losing fat further.
Now, while you may think that your body is a just a jerk (and it may be, I mean, I
don’t really know your body to say one way or another), it’s actually much more
likely that your body cares deeply about you and is trying to protect you.
Well, you see, starving is not cool. Believe me, John Romaniello tried it and it
So, when you’re “starving”, your body attempts to counteract the lack of food by
“saving” your own body fat. Why? Simple: fat = warmth and energy (two very
important things for your survival when food just so happens to be scarce).
The problem is that your body doesn’t really know the difference between
starving and dieting. After all, the latter is simply a “planned” lesser degree of the
I’m using quotes way too much; I’ll try to do better.
For those who didn’t quite catch that, dieting = starvation on a slightly lesser
scale. Bottom line, you’re taking in fewer calories than you need and to your
body that’s a problem, and a substantial one.
So what does it do to correct the
problem? Fun stuff: slows
metabolism, decreases fat burning
hormones, increases fat storing
hormones, and “protects” your current
body fat stores. All not good in terms
of fat loss results.
The major player in this whole chain of
events is the hormone leptin.
Consider leptin the “big daddy”
hormone from which all other weight
loss hormones get their cues.
In fact, leptin plays such a huge role in the starvation protection process that it’s
actually referred to as the “anti-starvation” hormone.
Leptin is regulated by two things. One is your calorie intake. A high calorie
intake equals high leptin levels while a low calorie intake equates to low leptin
When leptin falls, so does metabolism and fat burning (which you don’t want, in
case you didn’t know).
So how do you “diet” (i.e. eat fewer calories) without having low levels of leptin
causing your body to decrease metabolism and fat burning?
Interestingly enough, leptin’s waning response to dieting is a gradual one. It
takes about a week of dieting for leptin to significantly decline (by about half).
So, after that one single week—a whopping 7 days—you’re sitting there at about
50% of your fat burning potential.
Fortunately, there’s good news. Scratch that—GREAT news.
Let me ask you a question: Do you like pizza? Of course you do. Everyone
loves pizza and everyone knows that.
What if I told you that you could use pizza (or any other food that you absolutely
“diets” just don’t let you have) to reverse the negative adaptations of
dieting, skyrocket leptin levels, and send your body right back in to the fat
burning zone in as little as 24 hours.
It’s all true.
I know, tears of joy. In fact, I can remember
the first time I read those 307 research
papers on the regulation of human
bodyweight and metabolism all pointing to
pizza for fat loss. I cried all night…and then
ordered Papa John’s at 2am. It was
To summarize: while it takes about 7 days
for leptin to decline significantly, it only
takes one day of overfeeding or “cheating”
to bring leptin levels back up to normal and
put your body back in to the fat burning
And that glorious day is what I have frequently referred to in my previous writings
as the Cheat Day.
Now, in order to make cheat days work for optimal fat loss every other day of the
diet needs to be strategically set up to optimize the fat loss results of that day,
but the fact remains, if you’re dieting 7 days a week, week after week, you’re
If you truly want to lose fat consistently, week after week, you need to have
higher calorie days built in to your program.
And you know what? 1,000 calories of pizza works better than 1,000 calories of
(Apparently there are lame people who, when instructed to “go off their diet”,
respond by eating more oatmeal. I know, I know…me either…but it’s true.)
So, why does something like pizza work better? Well, the answer, as usual, is
Hey, I’m a research junkie, which means as long as you continue to stick by my
side you’ll never have to read that boring crap yourself.
Anyway, the research shows that leptin is highly correlated with another
hormone: insulin. When insulin goes up, so does leptin, and vice versa. Which
foods have the highest insulin response? Those containing both high glycemic
carbohydrate + fat. In fact, the insulin response of these foods is said to be
synergistic (if you don’t know what that means, here’s a good resource:
So, stuff like Mac & Cheese (I’m not sure why I capitalized that), pizza,
doughnuts, cookies, Reese’s® Peanut Butter Cups, pastries, ice cream and
anything else that combines carbs + fat all work exceptionally well to raise leptin
levels and reset metabolism.
You could of course go with a “cleaner” choice like pasta + cheese (lasagna
anyone?) if you don’t want to eat cookies. I, however, will continue to enjoy my
Double Stuff ®.
There’s only one thing better than Double Stuff ® Oreos ®.
™. Yeah, baby. (That’s my trademark, by the way).
Oh, and the other thing that affects leptin levels is body fat levels. That is, higher
body fat levels = higher levels of leptin and lower body fat levels = lower levels of
leptin. This is one of the reasons its easier to lose fat when you have substantial
body fat to lose up front, as opposed to the considerably more difficult feat of
going from lean to super lean.
Either way you look at it, for each pound of fat you lose it becomes increasingly
harder to lose the next pound due to fallen leptin levels. This also contributes to
progressively slower fat loss as you get leaner.
But, wouldn’t it be cool if there was a way to continue to lose fat exceptionally
fast even as you get leaner? Well, there is, but in order to do so it requires a
VERY strategic approach, and some rather extreme methods.
Fortunately, that’s exactly what I teach in the Xtreme Fat Loss Diet – exactly how
to combine those extreme methods in the most strategic possible sequence to
yield the fastest possible fat loss in order to take you from where you currently
to the point in which you’re absolutely “shredded”, as they say, without a
single “lull” in your rate of progress.
And have no fear…more coming on that front very soon. Until then…
Sneaky Trick # 2: MASSIVE Calorie Deficits
(That Actually Work)
A pound of fat is 3,500 calories.
So, to lose 10 pounds of pure fat, you need to create a 35,000 calorie deficit.
(please realize that 10 lbs of fat loss will probably equate to somewhere
between 15 and 20 lbs of actual “weight loss” due to the simultaneous water loss
that occurs any time you lose fat).
So, a 35,000 calorie deficit, huh?
That’s easy. In fact, if you didn’t eat anything
for 15 days, combined with exercise, you’d probably burn even more than that
and finish up absolutely shredded after only 2 weeks of sacrifice, right?
Due to the leptin and regulation of body weight and metabolism reasons shared
previously, you’d be wasting a heck of a lot of time and sacrifice for some pretty
crappy results should you choose to go with the above method.
In fact, you’d probably end up looking “sick” and still fat. Way to go…
Creating massive calorie deficits (by not eating) simply do NOT work for optimal
fat loss and physique transformation, and those looking for a quick fix all too
often fall victim to trying something so silly in attempt to wake up next week with
the body of their dreams.
Simply put, you’re body is smarter than these elementary methods, and it will
very quickly put the kibosh on your fat burning efforts in favor of protecting you
from starving to death.
So does that mean that the “slow and steady” road is the only path to fat loss, or
that rapid fat loss is a dead dream?
Nope! It just requires “smarter” methods that keep you one step ahead of your
body, always in “good standing”, instead of repeatedly aggravating it by denying
it the nutrients and energy it needs to function.
So how can we be smart about rapid fat loss?
Well, there are a number of ways (that when combined in the most strategic
fashion equal super duper killer fat loss results), but one of the pieces of the
puzzle is to create a massive calorie deficit that actually works because it’s timed
appropriately in conjunction with a time in which your body is very receptive to fat
Hmmmm. When might the body be super primed for fat burning?
I’ll let you think about that for a minute…
(HINT: Reference Sneaky Trick #1)
That’s right! After a day of dietary indulgence! Fact is, after a Cheat Day, your
body is massively primed to burn fat. Leptin levels are at their peak, in addition
to other important fat burning hormones, and your body is READY and WILLING
to use fat for energy.
So, it’s after a high calorie day that you’ll want to create a massive calorie deficit
1. minimal calorie intake
2. massive energy expenditure through optimized exercise
Essentially, you’re creating a huge calorie deficit on a day in which your body is
extremely primed to burn those calories as fat AND when metabolism is at its
Make sense? Good.
Now, you may be wondering, won’t such a massive calorie deficit just throw your
body back into “starvation mode”? Not when you do it appropriately and set it up
in the most strategic way possible.
Two things you’ll need to do:
1. Use effective supplementation practices to protect against muscle loss
while also buying you some time before your body “finds out” that your
calorie intake is so low
2. Utilize what I call the “Triple X” approach to exercise, involving resistance
training and multi-energy system training
Let’s discuss effective exercise strategies a little more in detail now – onward to
sneaky trick #3!
Sneaky Trick #3 – Strategic Exercise
Implementation and Periodization
If you can learn how to use the most effective exercise strategies to “mirror” the
goals of your diet each day (while mixing up dietary approaches to yield specific
hormonal and metabolic benefits in the most effective manner possible) you can
literally take your results from “okay” to out of this world.
Now that sounds complicated, so I’ll give you a quick example. Let’s take, for
instance, the day after a Cheat Day in which the overall goals are to:
1. Create a large caloric deficit
2. Deplete maxed-out glycogen stores (carbohydrate energy stores within
the body) caused by the previous day’s influx of carbohydrate
3. Exhaust all energy systems to satisfy #1 and #2 while burning additional
fat calories to boot
To accomplish these three goals, we’ll use a series of dietary and supplemental
strategies to do exactly that while using exercise strategies that accomplish the
same goals, for example:
1. Strategic lactic acid based workouts to burn massive calories and
glycogen while stimulating the release of important fat burning hormones
that further increase lipolysis (fat burning)
2. Strategic energy systems work that contain both anaerobic
“carbohydrate-burning” and aerobic “fat-“carbohydrate-burning” components.
Combining those types of exercise with dietary strategies that accomplish the
same goals leads to a ridiculous fat burning effect.
Essentially, when you set up things this way, you’re tackling your goals via both
diet AND exercise. That’s like going after your financial goals via landing a job
with a kick-butt income coupled with smart investing. One feeds the other, or as
my buddy John Romaniello says “One hand washes the other, and both hands
wash the face.”
The face, in this case, obviously being your fat loss results.
Anyway, the above is just one example. Within the Xtreme Fat Loss Diet we
have FIVE different “types” of diet days (all with slightly different goals) and a
very specific exercise strategy to use on each that has led to some of the
“sickest” fat loss results we’ve ever recorded to date with our clients.
Make no mistake, working with your diet, hand in hand, through exercise that
mirrors the goals of each diet strategy can literally double your results beyond
just “working hard” on each day. The synergy of strategy never ceases to amaze
Sneaky Trick #4 – Pre-Cheat Depletion
There is absolutely no doubt about it, Cheat Days accelerate fat loss through
strategic hormonal manipulation that keeps your body out of starvation mode.
That being said, a day of dietary indulgence can lead to a smidge of fat gain,
which, if the goal is to lose fat as quickly as possible, is not desirable.
So, let’s say you gain .5 lbs of fat as a result of a Cheat Day (these are just
hypothetical, yet “reasonable” estimates) and then lose 2.5 lbs of fat over the
course of the next week.
If you’re able to duplicate those numbers week after week (and when starting
with renewed metabolism and elevated levels of leptin each week you will be), a
net loss of 2 lbs per week aint too shabby.
But, what if you could avoid that .5 lbs of fat gain every week and burn an
additional half pound of fat each week? That’s the difference between losing 20
and 25 lbs within the same 10 week period, or 25% MORE results.
Well, this slight “problem” (if you even want to call it that) has been something
I’ve been experimenting with solving over the last months through something
called Pre-Cheat Depletion.
That’s right, the consistent fast fat loss that I was previously able to accomplish
with clients wasn’t enough for me. I knew there was room for improvement and
simply put, I wanted to make it better…I wanted results to come faster. That, my
friends, is the dedication I have to my clients and customers.
Enter Pre-Cheat Depletion.
We know that along with a Cheat Day will come a massive surge of calories and
carbohydrate leading to massive glycogen/carb storage within the liver and
Now, let’s assume that glycogen stores are 60-75% full prior to a Cheat Day.
Naturally, those stores are going to fill up rather quickly with a massive
carbohydrate intake on the Cheat Day and some of those carbs are likely to spill
over to fat storage. Not all, but some.
So, let’s solve this problem.
On the day prior to the Cheat Day, we’re going to go with:
A diet very low in carbohydrate so as not to “add” to the carbohydrate level
currently in the body
Specific glycogen depleting workouts designed to empty the body’s
current carbohydrate stores in order to “make room” for the following day’s
The result? You get the SAME leptin boosting, metabolism elevating effect from
the Cheat Day without having to worry about ingested carbohydrate spilling over
to fat storage.
Why? Because the preponderance of the carbohydrates you ingest are going to
go towards re-filling glycogen stores, not fat stores.
Yes, awesome, again.
By the way, the workouts we use on depletion days of the Xtreme Fat Loss Diet
have some unique fat burning properties of their own. So, not only will you
deplete carbohydrate stores, you’ll also increase your weekly fat burning at the
Pretty cool, huh?
Yes, it is. In fact it’s almost as cool as Craig Ballantyne holding a kettlebell
randomly in a green pasture with a prairie dog beside him.
Sneaky Trick #5 – Multi-functional Cheat
Well, we already know that Cheat Days can help you avoid fat loss plateaus
while regularly enjoying your favorite foods and burning more fat than you ever
could while staying “strict” with your diet, but what else can they do for you?
And I know what you’re thinking: “Holy crap, Cheat Days really are the best thing
to happen since sliced bread.” Now to be fair, I can’t really vouch for that first
hand, but I did ask some people who used to know some people who used to
“break bread” as opposed to slice it back in the day, and they agreed—that
invention was the real deal.
This is the real deal #2 – Anabolic and Catabolic Cheat Days.
Previously, you may have heard the term catabolic or catabolism used in a
“negative” way in reference to the break down of muscle tissue or
muscle-wasting, but catabolic simply refers to any process in the body in which a
“breaking down” of tissue occurs.
So catabolism of fat certainly is a good thing. And that’s how we’re using it here:
cheat days set you up for massive fat catabolism over the coming days, but did
you know that they can be anabolic, too? Not to fat tissue, but to muscle tissue.
How? Remember Sneaky Trick #3? We choose our exercise selection based
on the current day’s diet to yield optimal results.
So how can we optimize the influx of calories, carbohydrates and anabolic
hormones that are all too present throughout the entire course of a Cheat Day in
order to maximize results?
Well, you could do nothing on a Cheat Day, which provides no additional benefit,
or you could do the smart thing and use those calories, carbs and hormones to
spark new muscle growth by performing a strategic high volume
“muscle-building” style workout as you enjoy your Cheat Day feast.
You’ll never feel fuller or experience a “pump” like you will while doing this
style of workout on a cheat day. The workout just “feels” amazing.
2. Going from depleted to “full” while performing a high volume workout will
create the most anabolic effect of any workout, period. Such a drastic
change in your nutrient intake and overall hormonal and metabolic state
coupled with high-volume training yields the craziest “supercompensation”
To clarify, I’m not saying you will build boatloads of muscle by using this method
(while being in a calorie deficit at most other times), but it can undoubtedly help
you add several pounds of lean muscle as you diet and lose fat rapidly (via rather
extreme methods), which is pretty much unheard of otherwise.
Bottom line: When you’re able to add some lean mass during your fat loss
journey you’re going to look a HECK of a lot better than the all too common
“emaciated” post-dieter who generally ends up LOSING 5-15 lbs of lean muscle.
In fact, my buddy and fellow fitness author Vince Del Monte and his wife Flavia
used this very technique as they prepared for a professional photo shoot and
together did the “impossible”: went from lean to super lean (the hardest feat in
fat loss) while gaining lean muscle in the process.
You see, it’s pretty much an “accepted truth” that you’re going to sacrifice some
muscle when attempting to get that lean, but you know what? Neither of them
did…at all. In fact, Flavia increased her lean muscle by a pound and Vinny put
on THREE and a half pounds of lean mass over the course of just three weeks
while working down to single digit “photo ready” body fat.
Oh yeahhhh, that’s hot.
With strategy, you can do “the impossible”, and it’s simply because your methods
are smarter than the methods that people deemed a task impossible with. And
that’s essentially what the Xtreme Fat Loss Diet is all about—the fastest fat loss
you’ve ever experienced—period—resulting from the most strategically set up
diet and exercise program ever designed.
If there is one “lesson” that you take away from this report (in addition to all the
cool fat burning info), I hope that it’s this:
Hard work does NOT, in and of itself, equal results. In fact, most times it doesn’t.
Intense efforts + Inefficient methods = Frustration.
Effective strategy + Effective methods + Hard work = Xtreme Results.
Lose up to 25 lbs in just 25 days? It’s all in the strategy and it’s all coming your
way May 1st
. I’d probably go buy a new belt if I were you…
About Joel Marion, CISSN, NSCA-CPT
Joel Marion has been recognized by
Men’s Fitness magazine as one of
America’s top 50 personal trainers, and even more, America’s #1 “Virtual”
When it comes to getting results with clients, regardless of location, Joel delivers,
time and time again.
As a nationally published author and fitness personality, Joel has appeared on
such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS
satellite radio, and has been featured in the pages of more than 20 popular
national newsstand magazines including
Men’s Fitness, Woman’s Day,
Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle
& Fitness Hers.
His other accomplishments include winning the world’s largest Body
Transformation contest for “regular” people, the Body-for-Life Transformation
Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise
Science program and being certified as both a sports nutritionist and personal
trainer through the nation’s premier certification agencies. Rest assured, you’re
in good hands.
By Joel Marion
17 “CHEAT” FOODS
THAT burn FAT
Before we get started, i want you to know that this report is for YoU whether you’re
male or female, younger or more mature, and if you’ve tried yet failed to lose weight with
cheap diet pills, pre-packaged diet meals, starvation diets, exercise DVDS, ab gadgets,
or even “dieting” in general… believe me, there is a better way… that greedy weight
loss companies hope you never hear about…
Hi, this is 4-time bestselling author and nutritionist Joel Marion, and here’s a photo of
me with my beautiful wife lisa (look how great she looks at 40!) and our 1 year old
daughter lily…isn’t she just adorable? She truly is my pride and joy…
now, as a busy family man myself, i know your time is extremely valuable, which is why
in this fast-paced weight loss report i’m going to quickly GiVe you 3 of my best rapid fat
loss insider secrets, including how you can
strategically begin using foods like
to immediately accelerate your fat loss results as early as today’s lunch,
dinner, or whenever your next meal is scheduled to roll around.
(Sounds far-fetched, i know, but stick with me and i’ll show you how.)
and to further thank you for downloading this report, not only will i share those 3
breakthrough strategies with you—easy-to-implement strategies responsible for literally
hundreds of thousands of people all over the world walking around with slimmer, sexier
waistlines by putting them to good use—but when you read this information packed
report to the end, i’m also going to reveal to you a brand new trick my clients are using
that’s currently yielding results better than anything we’ve ever tried…and here’s the
it only takes 30 seconds to execute each day.
But before we jump in to those powerful fat-burning tips and tricks, i’m going to share
a story with you that’s pretty embarrassing… you’ll see why in just a moment, so keep
in fact, there’s one part of the story that i almost permanently edited out of this report
entirely because it really is that embarrassing…but i chose to leave it in so you can truly
understand this one fundamental truth:
You see, while i’ve been fortunate enough to have my work positively affect millions
upon millions of men and women via countless newsstand magazines, television shows,
and news outlets for more than a decade, i wasn’t always the “diet guru” i’m known as
in fact, if you were to come across me in my college days—a period of time in which
most people are sporting the best bodies of their life—you wouldn’t have a clue that i
even worked out.
Sadly, i was working out…to the tune of 2 draining
hours a day…and on top of that i was doing
everything i thought i should do to “eat right” in an
attempt to change my body. But as you may have
also experienced at one time or another, or perhaps
you’re dealing with it right now, despite all my hard
work i wasn’t getting
My body was still as pudgy as ever, my gut still hung
over my belt buckle, and i was still struggling to get the
attention from the opposite sex i was so desperately
hoping to receive. in all honesty, my struggle with
my weight was affecting all aspects of my life: my
happiness, my dating and social life, my job… all the way down to my confidence and even
my perception of how others viewed me.
and perhaps the most frustrating aspect of this whole time period was that no matter
how much i starved myself or how long i worked out every day, my fat stores just
Have you ever felt like being “lean” and having a desirable body just wasn’t possible for
you? that no matter what you did or how hard you tried, that you’d still never succeed?
I have, and I can tell you firsthand it’s not a fun feeling.
and if any of my personal experiences sound familiar to you, let me assure you…
it’s not your fault.
You see, the unfortunately reality is that our bodies are naturally programmed (with
good reason) to make weight loss painstakingly difficult.
Fortunately, there is a solution, which i’ll be sharing with you in just a minute… and
i can honestly say that the catalyst for my “discovering” this solution were the events
that played out on one sunny Saturday afternoon in tulsa, oklahoma…summer of 2000.
although it was over 10 years ago now, i can still remember that day like it was
yesterday. it was hot…really hot… and a bunch of the guys from my dorm building
were out on the campus basketball courts playing ball, so i decided to join.
i also knew that one girl in particular from my history class… a girl that i had my eye on
since the beginning of the year was also there with a few of her friends. Her name was
Becca… and man, she was gorgeous…
and sure, with my weight issues and resulting low self-esteem, i always assumed
that Becca was more than just a little out of my league, but having played basketball
practically my whole life (and actually being pretty good at it)… i thought maybe…
just maybe… today would be the day i got her attention.
Well, I was definitely right, but
not in the way i had hoped…not in the least.
You see, having a belly and being rather self-conscious about it, i naturally wore baggier
clothes to hide the bulge i was fruitlessly working so hard to get rid of. So when the
guys told me i was going in on the “skins” team, i think i about half had a heart attack.
the truth is, if there was one thing i wanted more than
at that point
in my life, it was to be able to take my shirt off in a situation like that and be proud of
my body… i mean, it’s everything i was working so hard for… the long hours in the
gym, the skipping meals, the dry chicken breasts and bland vegetables… it was all in
“hopes” that one day I’d have the body, the confidence, and the life that came along with
instead, that day was far from a dream for me…in fact, as you’ll quickly see it was just a
few short moments later when that day transformed in to a total
You see, just as i took my shirt off, i heard a female voice whisper something to the girl
standing next to her that sounded more like a scream by the time it hit my ear…
“eww, keep your shirt on…nobody wants to see that.”
and it was
i was devastated. the girl i was hoping to impress just publically exposed the epitome
of my self-consciousness… everything i was working toward and hoping for came
crumbling down in an instant.
In fact, I was so mortified that just a few minutes in to the game I faked an ankle sprain
just so i could get the heck out of there! talk about embarrassing!
When i got back to my dorm room i don’t think i could have felt any worse.
Disappointment, frustration, guilt, self-pity… I had officially hit rock bottom.
and perhaps you can relate to some of those things…perhaps you’re feeling some of
those same emotions right now when you think about your own weight, how it’s affecting
your life and relationships, and all the things you’ve tried that have failed to make a
difference for you.
Perhaps you’re thinking, “What’s wrong with me?... Why is it that no matter how hard i
try, i still can’t seem to drop the weight that i so desperately want gone?”
i was there. i lived it for many, many years…and believe me, some of those
same questions ran through my head on an almost daily basis…
…until that one day.
You see, while that summer day in 2000 was truly one of the lowest days of my life, i
can honestly look back and tell you, without a shadow of a doubt, it was that day that
caused my entire life to change.
truth is, as i sat there on my dorm room bed, embarrassed, discouraged and distraught,
i still knew deep down inside that i couldn’t give up.
and it was in that moment, that low, rock-bottom moment, that i made a vow to myself…
a commitment that i was going to read every last weight loss research paper, academic
journal, and book that i could get my hands on until i found out why, despite all my
efforts, i just couldn’t get rid of my troublesome body fat…and better yet, i wasn’t going
to stop until i found the
that would help me overcome my struggles and finally
achieve the “dream” body that i desired, and deserved.
and that’s exactly what i did.
You see, it wasn’t even 6 months later that i was able to radically change my body
and win one of the world’s largest body transformation contests, Body-for-life, held by
fitness legend Bill Phillips.
and over the last 10 years, i’ve been able to help literally millions of people world-wide
just like you
finally end the weight loss struggle and achieve their best bodies through
my best-selling books and articles… but it never would have happened without first
failing miserably and hitting rock bottom on that summer oklahoma day.
now remember, in just a moment i’m going to share with you those 4 simple,
mind-blowing rapid fat loss techniques so you can experience even Better results than
I did. After all, you have the advantage of benefiting from my more than 10 years
experience that i didn’t have back then… and i’m only going to be GiVinG you all the
latest, cutting-edge strategies that are working BeSt for my clients today…including the
one critical strategy that produces the most profound results in literally just 30 seconds a
day…so make sure you keep reading…
But, in order for any of those strategies to make sense, you first need to have an
understanding of the one solitary hormone that can either make or break your weight
in fact, if you don’t learn to control this hormone, you might as well forget about losing
fat at all…it really is that big of a deal.
You see, after several weeks of searching through countless research studies,
i stumbled upon the hormone that i now refer to as the “Fat Burning Hormone”,
and that hormone’s name is leptin.
leptin (derived from the Greek word leptos, meaning thin), is essentially the “master”
hormone that more or less controls eVerY other weight loss hormone in your body…
and your ability to burn fat as a whole.
You see, when you have leptin on your side, fat loss becomes easy. When you don’t,
losing even a
single pound can become virtually impossible.
And here’s the unfortunate news: just about everyone is unknowingly fighting a losing
battle with leptin each and every time they attempt to lose weight.
You see, the real underlying reason you’ve failed to lose weight in the past isn’t for
lack of trying, you don’t have bad genetics, and there’s nothing physically wrong with
you… the truth is that you failed simply because you didn’t know the simple ways to
control your #1 weight loss hormone… leptin.
With that said, it’s pretty easy to see why so many folks, and perhaps you’re one of them,
downright struggle to shed their unwanted body fat, month after month, year after year.
let me explain…
First, in order to burn fat, your body depends on these two things:
1) high levels of leptin
now for the bad news…
anytime you go on a diet and reduce your calorie intake, leptin levels plummet and
fat burning is dramatically reduced to a snail’s pace.
Because leptin’s main function is to protect your body against starvation, and in the
midst of decreased food intake (i.e. dieting), your body unfortunately views your
as a huge asset to survival.
after all, body fat provides a vast supply of stored energy and warmth, both
highly-valued resources when food is in short supply.
You see, when you go on a diet, your body isn’t aware of your hopes for a slim, tight
waistline or your desire to drop 20 lbs in time for your high school reunion or summer
beach season. in fact, the only thing it does know is that your calorie intake is now
below “normal”… and to your brain, that’s a big red flag.
The result: reduced leptin levels and dramatically decreased fat burning.
in fact, research has shown that leptin levels drop by as much as 50% after just 7 days
of dieting. that puts you at only
50% of your fat-burning potential
just one WeeK in
to your fat loss plan, and it only gets worse with each passing day.
and if that wasn’t bad enough, with every pound you Do struggle to lose, leptin levels
fall even further, making it even more difficult for you to continue to lose fat.
Because, as mentioned, in the face of calorie restriction, your body views stored body
fat as an asset to survival. the more fat you lose, the more “danger” your body senses,
and the harder it is to strip away that next pound.
now, i hate to continue to be the bearer of bad news, but the scenario i just explained
is actually only HalF the problem.
the other unfortunate reality is that the vast majority of people are alSo suffering from
a condition known as “leptin resistance” due to years of high body fat levels and a diet
full of processed foods.
leptin resistance simply means that even at high levels, leptin is no longer able to
properly signal fat burning to your body, dramatically decreasing its fat loss effects.
that’s a pretty disheartening truth for the fat loss enthusiast, but as i mentioned earlier,
there are 4 somewhat odd, but
extremely effective strategies you can begin using today
that will ultimately end your struggle with leptin once and for all and finally allow you to
experience the excitement of seeing a thinner waist, flatter stomach, and a more defined
body when looking back at yourself in the bathroom mirror each morning.
The first is the use of a technique known as periodic overfeeding, or more simply put,
strategically “cheating” on your diet with all your favorites foods… like pizza and ice
cream, or if you’re like me, my mom’s famous chocolate chip cookies or my grandma’s
mac n’ cheese…now that’s good stuff. ☺
now, you may be wondering how in the world eating these “bad” foods can actually
have a positive effect on your waistline, and it all traces back to leptin.
recall that leptin levels are highly correlated to your calorie intake, and that after only
one week of dieting levels can drop by as much as half, putting you at a dismal 50% of
your fat burning potential.
And while that’s clearly bad news for anyone looking to achieve a flat belly fast, there’s
also a glimmer of hope hidden in that unfortunate truth.
You see, because leptin is so closely related to your calorie intake, research also shows
that periodically going oFF your diet and indulging in your favorite high calorie foods
can give suffering leptin levels a much-needed bump in the right direction.
For this reason, i recommend to all my clients that they incorporate a weekly “cheat
day” in to their nutrition programs—adding an additional 1000 calories or more in one
day—and it’s something you should definitely consider adding to yours.
See, even Lily enjoys a Cheat Day from time to time ☺
and here are some of my own favorite “Cheat” Foods:
Joel’s Favorite “Cheat” Foods
new York Style Pizza Grandma's Mac n'
rice, Beans, &
Cold Stone ice
Blueberry Pancakes Stuffed French
raspberry & Cream
of course, my Cheat Days aren’t exclusively made up of these “treat” foods, but a few
sprinkled in here and there along with overall increased carbohydrate and calorie intake
make for a very satisfying, leptin-boosting day.
short-lived and leptin levels will again begin to quickly decline once you return to a
reduced calorie diet. naturally, you can’t have a cheat day eVerY day and expect to
lose fat, so what else can be done to combat fallen leptin levels throughout the week?
this brings me to sneaky trick #2, something i refer to as
with my clients. You see, countless research papers have also concluded that
of any nutrient, carbohydrates are capable of having the greatest net effect on leptin
Here’s how to use it: after a cheat day when leptin levels start to decline, add a small
amount of additional carbohydrates—like 10 to 20 grams—to your diet each day until
your next cheat day.
this “reverse carbohydrate tapering” technique will assist with preventing leptin levels
from falling off too rapidly; the only limitation lies in the amount of carbohydrates we’re
able to use without negatively affecting fat loss. While eating even more carbohydrates
daily would have an even greater impact on leptin, the extra carbs and calories would
also negatively impact your waistline.
Somewhat of a catch-22, i know.
now, while the above two tricks will certainly have a positive effect on your body’s
production of leptin as you attempt to lose weight, the extra leptin won’t be very
beneficial unless you also take steps to improve your body’s
sensitivity to leptin.
as mentioned previously, “leptin resistance” is extremely common due to years of high
body fat levels and diets full of processed foods, and it essentially makes your body
unresponsive to leptin, even at high levels…like a car with a full tank of gas and a
This brings me to the third tip I promised: how consuming more of one specific type of
food can actually increase leptin sensitivity.
Knowing that a large consumption of processed foods is one of the main contributors
to leptin resistance, you can immediately begin repairing your leptin receptors as soon
by following this one simple rule: apart from your cheat day, strive to eat only
What do i mean by one-ingredient foods? Simple. a one-ingredient food is a food
whose only ingredient is that food.
Example One-Ingredient Foods
other foods that fall in to this category? Pretty much any meat, vegetable, nut, seed,
oil, bean, or fruit.
Unlike pre-packaged processed foods with a laundry list of artificial ingredients and food
additives that you can’t even pronounce, all of these foods are whole, natural foods that
only contain one ingredient. and when you begin consuming a diet full of these types of
foods—without all the junk—you’ll immediately begin to repair your leptin sensitivity and
make leptin even more effective at signaling fat burning to your body.
But what if i told you there is an even easier way to keep leptin levels high as you
follow a wholesome diet plan that doesn’t pose the limitations that cheat days and
and what’s more, what if i told you this “simple” method also increased leptin sensitivity
at the same time?
is that something you might be interested in?
You see, if you could do that, you could essentially keep your body in a fat-burning
state all the time… high leptin levels + high leptin sensitivity = high levels of fat
burning… 24 hours a day, 7 days a week.
Can you just imagine how much More fat you’d burn if your body was no longer
limiting your rate of fat loss?
that’s right: a lot more.
and here’s the great news: there is indeed a drop-dead simple way to achieve exactly
that, and even better, it only takes a measly 30 short seconds each day to implement.
You see, this simple “trick” involves a special combination of 5 odd flat-belly ingredients
that researchers have discovered are able to tackle leptin from both problematic angles:
production and sensitivity.
AMERICAN NATURAL SUPERFOOD
Just Cover Shipping & Handling
No Membership or Autoship!
The 21st Century Cure
, M.D., N.D.
OPTIMAL BODY DEFENSE
David Lyons with Arnold Schwarzenegger
CHAPTER 1: What Is Curcumin and How Does
It Work?, 1
CHAPTER 2: Curcumin and Heart Disease, 7 CHAPTER 3: Curcumin and Cancer, 12
CHAPTER 4: Curcumin, Chronic Pain and Arthritis, 17 CHAPTER 5: Curcumin and Diabetes, 21
CHAPTER 6: Curcumin and Memory: Alzheimer’s
and Dementia, 26
CHAPTER 7: Curcumin, Depression and Other
Brain Disorders, 35
CHAPTER 8: Curcumin and Digestive Disorders, 40 CHAPTER 9: Curcumin and Other Diseases, 43
Scientifically Validated Curcumin, 47 References, 47
C H A P T E R 1
What Is Curcumin
and How Does It Work?
AN ASIAN SECRET FOR LONGEVITY
What if I told you there is a common spice that can give you the gift of a long and healthy life? How about an extract of this familiar spice that can prevent and even cure heart disease, can-cer, diabetes, Alzheimer’s disease, depression, joint pain and more? Maybe you would think it’s just a bunch of hype, but I can assure you there is voluminous scientific research that warrants placing curcumin at the pinnacle of all healing herbs.
If you love curry, you’ll be familiar with turmeric, a popular vividly-colored spice. Inside turmeric is a compound called cur-cumin, which is found in its rhizome (the stem of the plant found underground). Curcumin is responsible for the golden orange color of turmeric, and is perhaps the most powerful botanical medicine in the world today. However, there is very little curcumin in the
spice turmeric. If you’ve seen cheap turmeric supplements on the market, understand that they only contain 2 to 5% curcumin, which may or may not be usable by your body, and they’re not likely to have any effectiveness in terms of prevention or treatment for the diseases we’re talking about. Curcumin is many times more powerful than turmeric.
For centuries, curcumin has given the gift of long life and robust health to the people of India, for whom various types of curries—always made with turmeric—are a dietary staple.
Curcumin is an important ingredient in the Ayurvedic medicine tradition and a vital part of Traditional Chinese Medicine. Now I can say without equivocation that it is the cure-all of the 21st century, backed by voluminous research that credits its healing powers to its exceptional antioxidant and anti-inflammatory properties.
Botanically known as Curcuma longa, the turmeric rhizome is a member of the antioxidant-rich ginger family. You might be understandably skeptical when you hear that this humble Indian spice can prevent, treat and cure a wide variety of serious diseases. These include everything from heart attacks to a dozen types of cancer, the pain of all types of arthritis and even “incurable” dis-eases like diabetes and Alzheimer’s. Curcumin also soothes depres-sion and the agony of a variety of digestive disorders, including Crohn’s disease, inflammatory bowel disease and irritable bowel syndrome.
In this book, I’ll address your skepticism with an in-depth examination of each of these conditions and the research support-ing curcumin’s role in prevention, treatment and cure.
CURCUMIN: THE TRIPLE WHAMMY AGAINST
Curcumin has proven antioxidant, inflammatory and cancer properties. This takes in most, if not all, of the chronic dis-eases of aging known to modern science.
Think about rust on the bumper of a car. Rust is caused by oxi-dation or damaging oxygen molecules that corrode and eventually destroy the structure of metal.
Those same corrosive oxygen molecules (sometimes called free radicals) are found inside the human body, and while they are part of the aging process, they are an unpleasant part of it because they contribute to the deterioration of cells. When these “rusty” cells reproduce, each generation is just a little different from the last and a little bit less able to perform its function properly. That, in a nut-shell, is how and why we age.
The oxidative aging process is escalated by environmental factors: • Polluted air and water
• Plastics and other toxic materials that contaminate nearly every-thing we touch, eat and drink
• Pesticides and other poisons and hormones in our food and even in our clothing
• Processed foods, smoking, obesity, lack of exercise and other unhealthy lifestyle choices
OXIDATION AND INFLAMMATION CAUSE DISEASE
So, what happens when we get “rust” or oxidative damage in our cells? Our brain cells begin to deteriorate, so memory becomes
fuzzy; our hearts don’t beat as efficiently as they once did; our arteries become clogged; our blood sugars spike and cellular divi-sion is thrown so far out of whack that our cells begin to divide wildly, creating cancers that can kill us.
This oxidative stress can also cause brain chemistry to mal-function, resulting in depression, one of the most common and debilitating diseases of modern times.
Worst of all, these nasty free radical oxygen molecules cause inflammation, with obvious results if you think of arthritis, joint pain and other forms of chronic pain, but less obvious ones as under -lying causes of all of the degenerative diseases already mentioned.
In addition, obesity and inflammation go hand-in-hand. Most likely, obesity causes inflammation, although the scientific commu-nity isn’t quite convinced yet. More than 40% of all Americans are obese. When we add in those 30% who are overweight but not yet obese, we find that excess weight plagues 70% of all American adults. That makes the inflammation associated with obesity a seri-ous contributing factor in all of the diseases of aging.
THE GOLDEN KNIGHT
Like a golden knight on a palomino charger, curcumin rides to the rescue!
Curcumin is by far the most powerful antioxidant known to science, hundreds of times more powerful than blueberries, which have substantial antioxidant capabilities themselves.
A handful of devastating diseases of aging are all partially or totally caused by oxidation:
❖ Heart disease ❖ Osteoarthritis
❖ Cancer ❖ Alzheimer’s disease
❖ Diabetes ❖ Dementia
On the ORAC (Oxygen Radical Absorbance Capacity) scale that rates the antioxidant power of foods, only BCM-95®
Cur-cumin rates over 1.5 million per 100 grams, while antioxidant-rich blueberries have only a 6,000 ORAC rating per 100 grams! This means that just one high-quality curcumin capsule delivers more than 25 times the antioxidants as the same amount of blue-berries.
Curcumin literally scrubs the oxidative “rust” from your cells, preventing serious disease and reversing diseases you may already have. It helps stop cell deterioration and restores the cellular genet-ic codes to youthful levels, ensuring those cells will reproduce more like they did when you were young.
More important, from the viewpoint of damaged cell division found in cancer, curcumin also tells these cells to die when their time comes, as ordained by nature, which stops tumor growth.
And that wonderful yellow curcumin stops inflammation and all of its obvious and not-so-obvious damaging effects, relieving inflammatory problems like arthritis and joint pain and eliminat-ing the buildeliminat-ing blocks for heart disease, diabetes and other diseases that have a foundation in chronic inflammation.
In addition, curcumin has a unique ability to cross the blood-brain barrier, a membrane that protects the blood-brain from invaders like bacterial infections and keeps out most other substances as well, including those that might be helpful. This gives curcumin the ability to deliver its antioxidants and anti-inflammatories directly to the brain, which is particularly helpful in cases of dementia and depression.
In the case of cancer, cutting-edge research shows curcumin has a variety of ways of stopping abnormal cell growth, including an ability to affect cell division on the genetic level.
If that’s not enough, studies also show that curcumin protects the liver and kidneys.
Curcumin has been compared to pharmaceutical drugs for the treatment of a wide variety of diseases, and it has come out on top in every case.
ANOTHER TRIPLE WHAMMY AGAINST
Inflammation is a factor in 80 to 90% of all disease, according to curcumin researcher Ajay Goel, Ph.D., director of Epigenetics and Cancer Prevention at Baylor University Medical Center in Dallas.
What’s not to love?
“Curcumin demonstrates superior antioxidant and anti-inflam-matory effects and provides liver- and heart-protective benefits as well. It is a potent antibacterial, antifungal, antiviral, anti-allergenic and has antitumor and anti-cancer properties,” says Dr. Goel.
By knocking out viruses, bacteria and fungi, curcumin offers the powerful possibility that we can use it to treat everything from colds and flu to pneumonia or even to help with something as seri-ous as AIDS or cancer, effectively and without dangerseri-ous side effects.
C H A P T E R 2
Since heart disease is the #1 killer in the Western world, any nutrient, like curcumin, that helps protect your heart and arter-ies and even reverses heart disease should be most welcome.
Curcumin’s heart-protective effects become even more impor-tant when we add diabetes to the mix. Heart disease is the most common complication of diabetes, and the number of newly diag-nosed diabetics is increasing dramatically every year, with nearly 2 million new cases reported among U.S. adults in 2010.
KEEP ARTERIES CLEAR
Clogged arteries raise the risk of heart attack and stroke. Fatty deposits (called plaque) cause arteries to narrow, reduce blood flow, make your heart work harder to move blood through the circula-tory system and harden the arteries. In time, cholesterol buildup can completely block an artery and cause a heart attack or stroke. Curcumin raises the levels of HDL or “good” cholesterol that helps move fats out of the cells, including the cells in the arteries. It also reduces the stickiness of blood cells, preventing clots.
With curcumin, cholesterol improvement can happen fast: An Indian study showed that human volunteers who took 500 mil-ligrams a day for just a week increased their good (HDL) choles-terol by 29%.
In addition, inflammation is a foundational cause of cardio-vascular disease and there is abundant evidence that curcumin is one of the most potent anti-inflammatory substances known to science. Therefore, it stands to reason that reduction of inflam-mation also reduces the risk of heart disease and stroke. Other studies suggest that curcumin may actually change the messages sent by genes that signal the body to build up those fatty deposits in the arteries.
Image of arteries shows normal flow (top), constricted flow (center) and blocked artery (bottom).
REDUCE HOMOCYSTEINE AND CRP LEVELS
Homocysteine is an amino acid naturally present in the human body. When homocysteine starts to build up in the bloodstream, it increases the hardening and narrowing of the arteries, may cause blood clotting, raises your risk of heart disease and can be predic-tive of a heart attack, stroke and possibly Alzheimer’s disease.
CRP (C-Reactive Protein) is a body signal of inflammation. It damages the arterial walls, resulting in hardening of the arteries and blood clotting. Curcumin helps to relax those arterial wall cells, reduces the hardening of the arteries and allows the blood to flow more freely, dissolving clots and preventing and even revers-ing plaque buildup.
REVERSE HEART FAILURE
Congestive heart failure occurs when the heart can no longer pump enough blood to the rest of the body. It is usually a slow process that gets worse over time. As the heart muscle loses its abil-ity to pump oxygen-rich blood throughout the body, it causes fluid buildup in the lungs, liver, gastrointestinal tract, arms and legs. This lack of oxygen damages vital organs, eventually causing death.
Curcumin prevents the creation of scar tissue in the heart mus-cle and helps failing hearts return to their normal pumping capac-ity, according to breakthrough Canadian research published in 2008. Scientists at the Canadian Institutes of Health Research dis-covered that curcumin acts directly on the DNA of heart cells, pre-venting them from unraveling under physical stress. Curcumin was shown to switch off the “unraveling switch” in the heart cell DNA that keeps scar tissue from developing.
In the February 2008 edition of the Journal of Clinical
Investi-gation, researchers at the Peter Munk Cardiac Centre of the
Toron-to General Hospital reported that curcumin may dramatically reduce the chance of developing heart failure.
“When the herb is given orally, it can actually prevent and reverse hypertrophy, restore heart function and reduce scar forma-tion,” researchers wrote.
PREVENT STROKE AND STOP STROKE DAMAGE
Strokes have two major causes. The most common is a blood clot that travels to the brain and the second is a ruptured blood vessel in the brain. As we learned earlier in this chapter, the buildup of cholesterol, elevated homocysteine and CRP levels and even con-gestive heart failure are risk factors for stroke as well as heart attack. Since stroke is a cardiovascular disease, a stroke is a “brain attack,” if you will, similar to a heart attack. We already know that curcumin has powerful preventive and healing properties for all of these conditions.
Strokes almost inevitably damage brain cells. But exciting new research shows that curcumin, given intravenously, can minimize brain damage while a stroke is in progress because it can cross the blood-brain barrier, protecting the mechanisms that help regener-ate brain cells. This is effective if it is administered in an emergency room within three hours of a stroke.
Curcumin’s antioxidant properties are one of its most potent weapons against all of the diseases commonly linked with the aging process, most notably cardiovascular disease. I like to think of antioxidants as “rust removers” of the body because they literally remove the “rust” or the foundational causes of the diseases of aging connected to excessive free-radical oxygen molecules.
Cholesterol or even excessive cholesterol in itself does not clog arteries. It is the oxidized cholesterol that clogs arteries, restricts blood flow to vital organs and eventually breaks away to cause heart attacks and strokes.
By preventing this oxidation in the first place, curcumin’s antioxidant properties keep the arteries clear of that potentially fatal oxidized cholesterol or plaque.
Curcumin’s abilities to protect your heart, brain and cardiovascu-lar system are beyond impressive. Consider the drugs commonly used to treat the heart conditions discussed in this chapter. The statin drugs alone (Lipitor, Crestor and their cousins) carry with them huge health risks from side effects, including causing death from sudden heart failure.
It only makes sense to use substances that are effective as well as harmless.
Curcumin is natural and safe. Only rarely do people taking cur-cumin get mild stomach upset at dosages of 10 grams per day or more. What’s more, even the highest quality products are very affordable. Who could ask for more?
C H A P T E R 3
Curcumin and Cancer
Cancer arouses more fear in the human heart than any other dis-ease. The dread is well placed, even though cancer is not the #1 killer in the Western world.
Every year, more than 1.5 million people are diagnosed with cancer, not including skin cancers, which are by far the most com-mon cancers. Skin cancers afflict 2 million more people every year.
Each year, 569,000 of us will die of cancer.
There is probably not a single one of us who doesn’t know someone who has had cancer and who has personally been touched by the pain and suffering of this dreaded disease.
It is not the purpose of this small book to detail the various types of cancer and the death tolls they exact, but let it suffice to say that lung, colon, prostate and breast cancers kill more Ameri-cans than any other forms.
While most of us think that cancer is an inherited disease, sci-ence shows us that fewer than 2% of all cancer is related to genet-ics (broken or mutated genes). That means 98% of cancer is caused by something else.
That “something else” has opened a whole new science called epigenetics, meaning literally “above genetics.”
The good news is that we have far more control over our epi-genetics than epi-genetics.