Manny Matsakis

Episode 6: “The Warrior Diet” By Ori Hofmekler

Analysis and Application with
Matt Wehrhahn and Noah Pistory

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In this episode of The Manny Matsakis Show, Manny shares the studio with Matt Wehrhahn and Noah Pistory for an analysis and application discussion on “The Warrior Diet”, a book by Ori Hofmekler. They discuss dieting, lifestyle choices, and exercising while living as a football coach. Get ready learn more about how living a “Warrior” lifestyle can help change the way you look and feel!

Check out the blog if you want to join Manny in the 100 Day Warrior Diet Challenge!

Summary: In this episode of The Manny Matsakis Show, Manny shares the studio with Matt Wehrhahn and Noah Pistory for an analysis and application discussion on "The Warrior Diet", a book by Ori Hofmekler. They discuss dieting, lifestyle choices, and exercising while living as a football coach. Get ready learn more about how living a "Warrior" lifestyle can help change the way you look and feel!

(00:00)- Introduction

Manny: Welcome to Episode Six of the Manny Matsakis Show where we give insight on how to win on the field and optimize your life. Today's topic is an analysis and application on Ori Hofmekler’s thought provoking book, The Warrior Diet. To help me out with this I've got two guests with me, two co hosts I guess. And we're going to work this out a little bit. Matt Wehrhahn has been on before, when we did Do The Work.

Matt: Yes sir!

Manny: Yeah, we had a good one on that. You know, obviously he's our linebacker coach and will give us some insight from his perspective. So everybody knows, he's coming in not knowing anything particular about the Warrior Diet. I want to give you a couple different viewpoints. So he's going to hear some of this stuff firsthand. And I just want to see how he reacts to it.

Matt: I found out I think, at eight o'clock this morning that I was doing this.

Manny: There you go. That's the best way I didn't want to give you any time to think about how to do.

Matt: And it's almost 10 o'clock.

Manny: And then we've got Noah Pistory, who is our intern here, and is also a student here at Defiance College who has some background in nutrition and diet. He took a class here, right?

Noah: Yes sir.

Manny: Okay, good. I stayed at a Holiday Inn the other day, right?

Noah: Yeah.

Manny: Right. There you go. So you know a lot, right. Okay. Basically, Noah's gonna give us some insight because he's, you know, he's a student athlete and he has been doing some research on this in the last 24 hours like oh, okay, what is this thing that we're talking about that is the warrior diet, and Noah ultimately wants to coach football. Is what he wants to do after he's done with his career as an athlete playing here. So, you know, one of the things that I think is really an interesting thing to think about is what is really the ideal health and fitness for a football coach? And if you think about it, you see so many different examples of this but if you think about the demands of the job because Matt, you've been doing this now. Just give me the elevator pitches, hey, you're going to become a football coach. So here's what your life is like. Give me 30 seconds on what the life of a football coach is like.

Matt: You're working anywhere from eight to 16 hours a day. Habits are random. It depends on the day sometimes and they're not good. You just eat whatever you want. I've gone up to 280 before, just because I wasn't working out. I was eating all the time, but I was doing a lot of work and sit around a lot. Got your desk. It's not in season, you're at your desk.

Manny: Yeah, so it is said it can become sedentary.

Matt: Correct, yes.

Manny: Yeah. And you get that. And that's, you know, one area of this note, Noah, are you sure you still want to coach?

Noah: Oh absolutely.

(03:17)- Other coaches’ dietary habits

Manny: Oh alright, just checking. But here's some things that I've seen some examples of some really good coaches, you would say, hey, these guys were great coaches. I have some personal experience and then experience through somebody else that gave me some insight. You know, I know. You know, people listen to this obviously know, one of my mentors was Bill Snyder at Kansas State. And Bill. If you just Google Bill Snyder, Taco Bell probably would do it. And you find out that his lifestyle was such; he drank coffee pretty much all day long, which I believe I alluded to at one point in time, and then he would eat one meal at the end of the day. And oftentimes it was Taco Bell on the way home. I mean, they move in with their drive thru. And the stories are legendary of that. So he really, you know, he was so attuned to not eating throughout the day, because he would always say, oh, that brings my energy level down. I remember asking this, I'm thinking guy’s living on coffee. And I know two years later, he had the Taco Bell fix at night, you know, and he's a slight built, guy.

Matt: Yeah, I’ve seen pictures. He’s skinny.

Manny: Yeah. So you have that gone for you, but you wonder, okay, what nutrients are going in? And so that's bill Snyder. That's how he was. approaching that as a coach, I mean, we would have pregame meals because they weren't at night, and he would just drink coffee and as an assistant coach, I remember Bob Stoops walking around because he knew him more because Bob was at Iowa as a player. And, you know, Bob was like, No, we can't be eating because he's not eating. So you're at the pregame meal. So a lot of guys had to go before the meal and you never ate with the team. A lot of guys just didn't do that. And so you just learn to walk around with a cup of coffee during the pregame meal. And that's basically how that would go. You know? So that's one example. You know, another guy that I talked about last week in my podcast is Joe Gardi. You know, Joe had been the longtime defense coordinator for the New York Jets with the sack exchange defense, Klecko, Gastineau, Abdul Salaam, all these great players. If you go back and look at it, you'll see he had a big NFL background. What was interesting about Joe? Was he's a big man. Three bills plus.

Matt: Yeah.

Manny: He loves to eat. His wife would always get him to go on these fad diets. And so one of the things with Joe's lifestyle was I remember infatically, he’d always be on the Jenny Craig diet. So you have all of these, like little pre packaged things, right?

Matt: Snacks throughout the day.

Manny: Yeah, exactly. So that's what he would have. And he'd have that throughout the day thinking he's dieting and all this? Well, it wasn't just that he would leave the office. This one time. I drove back with him. Because Hofstra was in Nassau County in Hempstead he lived out, I think it was Sayville, which is in Suffolk County, which is

closer to the Hamptons. So it was a nice hour drive or so. And so we would pull up and you know, I would be in the car with him driving. It's just one time and then I asked some guys in the office, and they said, Oh yeah, this is what he does. Heused to pull into the pizza shop, right? And he would get a large, you know, New York. The pies.

Matt: Really Large.

Manny: Yeah really large with pepperoni, sausage, peppers, pepperoni, sausage and peppers, something like that. Huge pies! And he would eat the thing on his hour drive, and then have dinner. And then have dinner so you know, obviously the stress of things might have got to him or he just loved to eat. We went to some of the nicest restaurants and he's the first guy who took me to Peter Lugar's. Which is a Steakhouse underneath the Brooklyn Bridge, and it's legendary. It's like one of the top steakhouses on the planet. And you never seen or had steak like that. It's unbelievable. So if you're a Brooklyn, go check out this place. There’s one in Long Island now too. Since those days, but, but that's another guy, you know, and he would eat and think he was losing, you know, sort of like almost like, Oh I’m on the Jenny Craig so-

Matt: I can do whatever I want. That side of it.

Manny: Yeah, that's right. So that was part of it. And then the third guy is somebody that a lot of people know who he is right now. And he's the head coach of the Kansas City Chiefs, is Andy Reid. And he had been the head coach of Philadelphia Eagles. I was when I was at Widener, our head coach and our defense coordinator Bill Shooty were both assistants with Andy Reid in the Eagles. So I would get the stories of his, of the way he lived, you know, and there were a lot of doughnuts and sugary snacks and all this stuff, eating it at bizarre times of the day.

Matt: Sounds like my kind of guy.

Manny: Yeah. understand a lot of people. Also you want to look at it like, he was an offensive lineman at BYU. When they won the national championship. I don’t know if you knew that Noah.

Noah: I did not.

Manny: You didn’t know that BYU won the-

Matt: He also won the Pass, Punt, and Kick competitions. That was on SportsCenter-

Manny: Yeah

Matt: a couple months ago. You got the video of him when he was thirteen and he’s a monster out there. And he’s just booming it.

Manny: Oh yeah, absolutely! And I only hear good things about him as a person. It’s just that he would have this diet issues go up and down and then other guys that will come out, you know, really big guys that balloon up. And you wonder how that is, maybe their guys had a surgery afterwards to limit the amount of nutrients going in so they would lose weight that way. There's so many ways to do it. But Matt, just like you talked about, if you're gonna coach in this profession, you want to be able to affect your players.You would need some energy.

Matt: Yeah, you need to make sure that you're eating right before working out. Staying in some kind of shape. I have always felt best when I'm working out. I'm not just eating, eating, eating.

Manny: Okay.

(09:23)- Coach Wehrhahn’s perspective of coaches having fitness.

Matt: That's, I've been on both ends of it you know?

Manny: Which is why you’re here, okay, you didn't realize why you’re here. I hate to say this, but a week ago I knew I was gonna put you on this. I almost told you but I’m like, No I’m gonna hold off. And you’ll see why as we go through this because I think a lot of us need to take a look as we head into this because, obviously you take a look and say, You know what? Number one, if you're gonna go on any type of diet, lifestyle change, you go through your doctor, make sure you are fit to do the things you need to do or you work your way to that. If you're not, then don't do it. You got to take care of yourself through a medical professional. So this whole presentation goes this way. And what we're about to approach are some topics that are very, very out of the box, very different concepts. But I want to give them because I've always believed that, take a look at it. See if it's true for you. Do your own research and then apply it. Because we could sit here and say, Hey, this x, y, z is the best diet on the planet. I don't know those answers plus everybody has a different issue to me that they may have dietary issues, allergies. But But this, as we get into the warrior diet is interesting because it started to get for me, I'm looking at this and saying… We’ve been in lockdown for over two months in this pandemic. And you can't go to the gym and workout. You know, I Try to walk and do these things. And I've noticed, I keep hearing from other coaches that you get like two extremes. These coaches out there, right. You're like Hey Joe workout guy.

Matt: Yeah.

(11:27)- Quarentine coaches stereotypes.

Manny: And he's always posting his videos of what he’s doing which... How's that make you feel Matt?

Matt: Oh I’m fine. I'm feeling great right now. I’m on my own little kick so.

Manny: Yeah see? But notice that these guys are doing that right? And then and then the other guys, you just see are getting lethargic, sitting in the house all the time, maybe you're taking this. I'm not saying the pandemic, extreme but you're locked in the house, you're like ordering Amazon to get your food. You're not, you're not getting sunlight. There's a lot of things that people out there that is actually happening somewhere players that happens, you know, they just don't realize that you still need some things in life to get healthy. So a lot of us, some of us have gained some weight over the winter and then you start to get it into a time where maybe you may have taken it off. And voila, you’re gaining again. And you get into that and I think it can affect our health, changing our weight, fitness level, sometimes our focus, on all these different things. There's so many. I mean, yesterday, I think the other day on Instagram I put on there that I baked bread. And I got all these. Oh, everyone's baking bread, grocery stores, they're out of flour/ yeast.

Matt: Yeah Yeah.

Manny: Yes, that's like the latest thing, right? So knowing that that's where we're sitting. How in the world can we make a shift? If that is what we decide to do, you know what might be? You know Matt,what might be the ideal health and fitness level for an aspiring coach or a coach that wants to bring energy and passion to his program? What would be the level of fitness you could see?

Matt: The average fitness level should be something more of, It's not going to be what it was.

Manny: As a player

Matt: Yeah, a lot of guys come back and try to keep on that same regimen. Realize I don't and a lot of them either stop working out altogether or they just start eating. You get the health fitness guys that are really into it. They enjoy it. They like the meal prep, they like to go an do the research.

Manny: Maybe the strength coach?

Matt: Yeah. That's great. I was never a huge weight room guy. I never felt love with it. But I love food.

Manny: I mean, you’re from New Jersey.

Matt: Yeah and I got three brothers. The way that I eat is bad too, I eat fast because I had three brothers. And you know, if you didn’t eat fast you might get something missing from your plate. So I even to this day I'll inhale stuff. I forget to breathe sometimes. When I stopped playing. I just kept eating. You know, I didn't. I ate like I was still working out, but did not work out. And that's you have to make a major shift when you get out of playing and get into coaching. I mean, I feel fitness level is just a be in some kind of shape where, I don’t want to use this term but you're not a mouth breather, you know?

Manny: Oh yeah okay.

Matt: you're sitting there and you're breathing heavy, you know, everybody hears you in the room when you're breathing. I’ve met a lot of guys like that in our profession where they're bigger and they have struggled a little bit more to be able to breathe. That I think is a bad look, especially for the players to see. Ideally you’d like to get in better shape tham that.

(15:23)- Player’s perspective on coaches with good fitness

Manny: Okay, so just trying to set that up. How do you Noah, as a player, you know, perceive your coaches, the fitness level of your coach, does it have anything to do? There's all different kinds, if Andy Reid was your coach you know, there's a certain amount of, okay I get he's Andy Reid. But how do you perceive that? Knowing you want to eventually get into that profession.

Noah: I mean, it’s always is a good thing to feel the energy from a coach.

When, like, for me as a long snapper, it's cool that Coach Yeomans you know, he works out, he has his own regimen, and when, you know if I need some help on something, and he can actually go show me, you know, he can snap the ball way, way better than I can. And it's just nice to have that aspect that I can really be shown like, the physicality of what I'm doing and how to correct it. And I know a lot of all the defensive backs on the team like that about Coach Johnson and they'll you know, they like to go up and challenge him on one on ones every once awhile with receivers and everything but I definitely think it It really does help with the little bit of motivation, a little bit of friendly competition between the coaches and the players.

(17:15)- Structure vs. Strength

Manny: Okay. Yeah, I mean, that's interesting because you get that and it's like, hey, if Andy Reid came and was your coach, it might be different, you know, Bill Parcells in his day, you've got different body types, different things going but one thing I do notice is the great coaches all have. They've got a lot of intellect and a lot of brainpower. So whatever it is, through their passion and energy, they can bring it across. You got different ways to do that. I've noticed that the three things that I look at, as I'm getting ready for a season or that I noticed can make a difference. Are you having great energy, brain power is the other one, a lot of times you get brain fog from some of the stuff that you’re eating possibly? Something I never knew about what is your age, brain fog? What is that? But if you can do some research it does exist, based on your diet. And then the other thing I sort of put these two together structure and strength, it's like you want to be sort of like coach Wehrhahn says, you want to be fit. Whatever level works for you. But I think structure is important because if you're not flexible, you get low back pain, and you're having to go to the chiropractor, you’re getting shots or whatever it is, because the pain you're living in. I think structure and strength go hand in hand, too much in the weight room, all of a sudden, you hurt yourself, and then how does that affect you and your ability to coach. So those are the things that I think there's a triumvirate of things that I sort of keep on top of my mind. I always say you know, I gotta get there, always improving in those areas. And it's like, I believe that one’s lifestyle directly correlates with his results in the classroom and on the field. Yeah, I think lifestyle is more important than per se diet. Noah and I, the other day we're talking you made a statement to me that, I quote you. Wherever you got it from you know, it's been said that 80% of health and fitness is based on what you eat, not your exercise pattern.

Noah: Yeah

Manny: So, where did you come up with that? Where’d you hear that?

Noah: Umm you know, I follow different social media accounts that have fitness tips and I mean, my major is Exercise Science, so I like to be up to speed with all those kinds of facts and things. And I've just seen it, and it really is… the percentage, I mean, it might not be completely accurate, but the basis behind it is just that.

What you take in is- A lot of people think that, you know, just being at the gym all the time and running all the time. Works really good at getting you to that fit lifestyle. But it's more about, like you said, a structure and that lifestyle and especially what you're putting into your body that really fuels what you can put out in the weight room or in a workout.

(19:55)- Different Diets

Manny: Let’s take a look right now, at various diets that are out there today or have been in vogue times. The book gives you a little bit of insight, but I'm just curious if you have any personal insight on him or know somebody that's done some of this stuff, you know, number one, you've got the all American diet, you know, the fast food diet, that type of thing, a lot of people that and that's that's what they go on. You've got diets or low fat diets, so watch how much fat you put in your body, which is interesting. You know, Dean Ornish, Pritikin diet, some of this stuff is that. You've got other stuff sort of balances things out, called The Zone. Protein fat carb ratio 40,30,30 split by percent. That's what they do. You've got high protein, low carb diets like the Atkins diet. South Beach diet is another one that was popular. But you got some holistic diets, you know Fit for Life and different types of macrobiotics. You can go on in any bookstore today and go to the diet section. You may have more books in between that self help, diet and self help or just the two largest areas in a bookstore. And you know, I went back the other day I just grabbed how many diet books I have because I don’t throw books away. I couldn't bring them all. I mean, there's so many I think about putting them on the ground, they would be up to my shoulder stacking up so many diet books out there. And so what are some things that maybe you've tried or you've heard of in this area.

(21:44)- Coach Wehrhahn// Fast Metabolism Diet

Matt: The one that worked for me, when I lost a ton of weight was called the Fast Metabolism diet. And I forget who wrote it, but she basically gives you a schedule, because you all have all this stuff planned out by the hour. But basically, the premise is to reset your metabolism after years of just pounding away at it.

Manny: Oh okay!

Matt: I did it with my parents. I was still living at home at the time. I was working at the high school. I was at 280 this was at my peak, and my parents-

Manny: Now, mind you, 280 and how old were you?

Matt: I was 25

Manny: 25, 280. And when you graduated high school what did you weigh?

Matt: 220

Manny: Okay.

Matt: I played at 255. That was my heaviest when I was playing but then as soon as I stopped playing, I blew straight up to 280 and I was there for about two years. And then once we got on this diet, my parents were also a little bit bigger. I dropped 30 pounds in a month, and it's all about what you eat, how often eat it, at what times, and what portions you eat. That kind of thing. So it was very structured. And I was lucky that my parents were around because I wouldn't have done it by myself. My mom made sure that like the dinner was already going you know, she did everything with the cooking and all that but we had to make sure we had snacks and certain part of the day so I packed up like a cup of nuts going to school, you know.

Manny: Interesting.

Matt: I like to snack on those in between meals. And it worked for me. I ended up losing, I got back down to 220 at one point. I actually got sick so the last 10 pounds was kind of a cheat code. I ended up getting really sick and I lost a bunch of weight because I was in bed for a week. But the lowest that I was down to 230 to 220. And that stayed off for a while. After that first month, I really got a lot more energy because you don't have to work out on this diet, it’s one where you're literally just resetting your metabolism and eating the right stuff. And after a month, my body felt great. I started getting back into the weight room, and that's where I started putting on muscle again, I started

getting leaner and getting stronger feeling like the best version of myself. That took me through the summer into the football season. And that's when I started to eat again.

Manny: Well mom wasn’t aroundto cook or that physical support system.

Matt: Yeah, I was in the office until 10pm Most nights. I was not around so I didn’t put it back on. Like I think my heaviest since that point about 250 to 260 I think I was about to 260 couple months ago when I got here.

Manny: But it sounds like it was tough to make it a lifestyle.

Matt: It's a tough lifestyle if you want to keep it that way. But once you do it for a couple months that weight will stay off because you reset your body, and you reset your metabolism.

Manny: Gotcha.

Matt: So it's gonna take a lot more time, a lot more effort to crap on it again.

Manny: Oh okay, got it.

Matt: Unless you start going to McDonald's every day. It's still gonna work for you for at least a good amount of time. But it's a good way to help. That's that's what worked for me years ago.

Manny: Sounds like a good jumpstart.

Matt: Yeah, that got me back to living a healthier lifestyle that’s for sure.

(25:21)- Noah//Paleo Diet

Manny: You know, the other day Noah and I are talking about dieting and so forth. And you were in, you took a class here with Kevin Tong, our athletic trainer.

Noah: Yeah.

Manny: And so what was the class and what diet research on yourself.

Noah: So it was a sports nutrition class. One of our assignments was to pick a fad diet. And I chose the Paleo diet. And really just for the sake of the paper, but I wanted to try it out. And the Paleo Diet it was, it was nice, but it was really hard on a college budget. And being a student athlete.

Matt: It’s a lot of meat right?

Noah: Yeah.

Matt: Meat’s not cheap.

Noah: Yeah. And, you know, you can eat 20 ounces of, you know, vegetables and carbs and then with some meat in there, as opposed to just 20 ounces of chicken. I mean, it's in at the time, I was also counting my calories because I was trying to gain weight. Which, with the Paleo diet, it just was kind of counteracting what I was trying to do. So it's just a lot of meat, a lot of vegetables. Nothing that would Come into like the agriculture era with potatoes.

Manny: Oh, almost like Atkins.

Noah: Yeah.

Matt: So no carbs basically.

Noah: Yeah, no carbs. The only carbs I could have was from vegetables and fruits. But they could only if they were cooked they could only be steamed. So nothing no butter. No, no oils or anything to put on the breads, no milk, or any kind of dairy.

Manny: Wow.

Matt: Yeah that’s not my cup of tea.

Manny: Well, it is very popular. Let's not kid ourselves, I mean you go paleo, just google paleo diet and you’re gonna get So many hits.

Matt: And the premise of that is like to eat what cavemen would. It’s the caveman diet.

Noah: Yeah.

Manny: Yeah, that's another way ro put it.

Matt: I actually saw something on that, or a lot of criticism is that our digestive systems have changed so much since then that it doesn't have the same effect.

Noah: Yeah,

Matt: and I don't know if that's true.

Noah: I've seen some different things. I've watched some documentaries on it that, uh, you know, just different perspectives that some people, it really helps some people just can't live that lifestyle.

Matt: Yeah, yeah.

Manny: But, I mean, you can see that that's why I think everyone has a unique way to go about it. Obviously paleo works for a lot of people or it wouldn't be so popular.

Noah: Yeah.

Matt: Mmhmm.

(28:32)- Coach Matsakis// Bulletproof Diet

Manny: I could see that. But I do see once again, the same thing that Matt was talking about his difficulty of staying on this long term as a lifestyle is tough. Because I'm hearing things like okay, these diets have a lot of calories or a percentage of things that your protein to fat to carbs, a lot of timing things and all that. So I think that can be a bit of an issue on some of these diets because I've tried them. I've tried different types of things. You know, I recently was really into this Here's the bulletproof diet. And, you know, this guy, Dave Asprey, which is interesting as well, I mean, it's got a whole different way of looking at it, of what you can do to lose weight, reclaim your energy and focus, basically upgrade your life. That's what he's saying. And it works. It's just financially. It's not, it's not cheap, okay to buy all this stuff, which it's probably more important that you do that as opposed to buying something else. reallocate where your budgets, a lot of this stuff, but there's some of this stuff that rings so true. I've read a few of his books that at some point, we will come back and revisit that. But I want to shift now because some things I learned in the bulletproof. And then years ago, I was renting a house. Okay, in Asheville, North Carolina, renting a house. And just because I would go back and forth from there to Columbus, Ohio. Running a busy and house and the lady who rented her house, I don't remember her name. But what she was doing, she was a writer. She went, she left she went to your house for six months. So it's almost like before Airbnb house, nice house in the mountains of North Carolina. And I had access to the house I could cook down there. My older children were down in Ashville at the time so I could go see Michael and Meredith. And I was in this house and she was really into health and wellness, I could tell. She said, have your way whatever you want to take a look at in here. Tons of Books and all this, you know everything and she had left for six months to write a book. It was like a real spiritual based book. She went to Mount Athos in Greece. Some monasteries up there and to get away write a book in six months. So that's this lady. So I'm in her house and I'm looking through and I find this book and it's not this, it was the first edition of this book called The warrior diet. Just seemed so different, so started thatand I said alright, let me try this. It was so interesting, you I’m intrigued by it. And It really worked at that point in time and I sort of put it away. You get into different things, you check them out, but I think initially. What I want everybody to see is who this guy is that wrote the book. Ori Hofmekler. Okay, and let's go right to the book here, we'll take a look at what it says about the author Ori Hofmekler is a Modern Renaissance man, whose life has been driven by two passions, art and health. His formative experiences as a young man with the Israeli Special Forces prompted the life interest in diet and fitness regimes that would help improve human survival. After the army, Hofmekler attended the, I’ll butcher this name... Bezalel Academy of Art in the Hebrew University in Jerusalem, where he studied art, philosophy and biology and received a degree in human sciences. So, interestingly That's his background. He's a well known painter, you know, thus the whole renaissance man. Which makes a lot of sense. He published, he has a lot of other books out there. And he's got his own website. There are people all over the world that have tried his stuff, and have had success with them. So that's Ori Hofmekler, we’ll put some links here on the website, to give you. to take a look at, you know, who this guy is, and a whole lot more. So, you got an Israeli special forces guy who studies the history of warrior culture. That's where this comes from. And there are so many fascinating lessons from history that blew me away. It just sort of ran like, I liked reading it because it was like reading a history book, like how people live in these warrior cultures back in those days. And it is fascinating when you look at it, it's like what was he talking about? How did he know this because he was so fascinated by the whole idea of this. So let me give you a an excerpt from the book here to give you an idea from history that you may not know. He goes, “ The mighty Roman soldier was a lightweight 135 pounds on average, yet in face to face combat, against Gauls or Celts who weighed about 180 pounds, the Roman warrior came out on top. Julius Caesar was only five feet six inches tall and Alexander the Great wasn’t Physically a big man. But history remembers both as giant warriors, one might ask why history and legend remembers these people as giants? In my opinion, the answer lies somewhere between the way these people lived, and how adamantly they followed their convictions. I've chosen to focus mainly on the ancient Romans and Greeks for two reasons. First, the Greco Roman culture is considered to be the foundation of modern civilization. Western cultural ideals of beauty and body proportions are derived from the Greco Roman, classical period. Second, I find the Greeks and especially the Romans to be great historical examples of people who created large empires, documented their warrior way of life over hundreds of years. There's a lot to learn from each of warriors. But since this isn't a history book, I've loaded my limited myself to major topics relevant to the warrior diet. To understand what made these people live as they did need to get acquainted with their priorities, what were their aesthetic concepts of beauty and ugliness? What courage and cowardice mean to them? How did they relate to subjects such as health and sickness? And especially? What are their attitudes toward pain, pleasure, deprivation, and compensation? I find it all most intriguing. I hope you will too.”

So that's how he starts to get into what this deal is all about. Did you have any idea that Romans were 135 pounds?

Matt: No, it doesn't surprise me because I know that humans have evolved so much since then but it's still pretty small.

Noah: Yeah.

Manny: Yeah, that's right. I mean, it's amazing how it was back then because you know, they go back in time and historians can see that verify this and this is what he's been able to do. One thing I thought was interesting, looking at the history side of this book, The lessons from history, as he had has an in here he goes, he makes a quote that the Greeks had to say, “Tell me what you eat with and how, and I will tell you who you are”. But think about that, because at first I'm like, okay, there's more to this than just what you eat every day. Yeah, there's a lifestyle. We will get into this because, once again, tell me what you eat. With whom and how. And I will tell you who you are. To me it was a wild statement, like, okay, that's interesting. So I was able to get some things out of that made a lot of sense. It's like, I think there's a lot to be learned from the past. Because, what did you call Paleo, the caveman diet? Obviously There is some correlation to that.

Matt: Sure.

Manny: Looking at a specific culture of warriors. I've seen over time where there have been studies that are done where

there's some villages in Japan where people live 100 years average. And they’re like, well what are they eating? In like Okanawa or somewhere like that. Some diet based on that. So he just basically went back and said, Hey, I'm gonna go take a look at what these warriors were eating and what their lifestyle was and see what the ancient warrior diet looked like. I want to preface this. You'll see in a little bit where this is where it came from, but it's not what the warrior diet is specifically for the modern man.

Matt: Yep.

Noah: Yeah.

(37:42)- Roman Day vs Night

Manny: Okay, so you Look at this. And what he noticed is in the book, he calls it the Greco Roman warrior cycle. And let me go back to the book and give you some insight on what Ori is saying. Because Roman cycled between extremities of deprivation and compensation. Typical cycle was based on intense activity during the day and relaxation. During the night. There was also a yearly cycle based on the seasons. So spring through summer was a time for war and work. Winter was a time for peace. Autumn was the transition between war and peace. And it was the season for what they called the games, the olympic game type mentality where they would train and do different things like that. And what happens is that he noticed that the activities of Roman warrior also dictated what they ate. There was a certain relationship that we're dealing with, and daytime activities. He says here the time was dedicated to work and war Roman had to struggle throughout the day, dealing with physical stress and anxiety. being alert was part of the daily routine. luxuries pleasures and ostentation Were not allowed. Okay, so that's interesting to not that This is during the day. The only function of food during the day was to restore strength. So, people eight standing up in times of necessity, such as drug war campaigns, soldiers, only dry biscuits and water. Given this, Romans in general didn't like dry food. They ate it for nourishment only when people travel they often ate bread and figs and they didn't have Time or facilities to cook meals in the day. So that’s how that worked for them. So during the day, that’s how they would operate, it was almost like a foraging mentality is what they were doing. And you’ll see where this starts to relate. Now the roman, I have a note in the book with a big YES on it here. The evening pleasures: So you work all day, alright and then at night, the Roman evening was dedicated to relaxation, pleasure, and socialization, Icluding family gatherings. This time was organized around the evening meal, called the Cena. Roman citizens went to public baths, early evening. Taking a bath was a transition ritual between the physical agitation and anxiety of the day, and the leisure activity of the evening. It was essential for people to relax at night, avoid all signs of being troubled or worried. They did not talk business. The wealthy had their slaves, which Roman slaves were often the Greeks,I didn’t know that the slaves were the ones that were musicians, artists, and they also tutored The Romans. And that's why a lot of this is called the Greco Roman era, because the Greeks and the Romans. For that, and educating them basically. So he goes in here, because those who couldn't relax are thought to be suffering from a stiff, or corrupted soul. Given all these relaxation rules Romans with warrior discipline. Always retain a certain, certain level of alertness. They sat on Roman chairs, which had no back. Practically allowed them to wear a sword while remaining alert. Evening relaxation prepared them for sleep, sleep was essential for Rome had to awake at dawn early risers insomnia was considered a sign of weakness, remorse, regret, worry , longing, or having a bad conscience. So it's interesting. If you're always getting up in the night. I've been worried about stuff, that's what's happening here. It's like, to understand what was going on. And the way that culture was you could just see the feasting at night, and the socialization,

which is really important. You know listening to music. You know how does that appeal to you as a lifestyle?

Matt: What? Is working during the day and then feasting at night, that's honestly that's kind of what I'm doing.

Manny: Yeah.

Matt: I don't eat anything during the day, and then between 2 and 10 that's when I'm allowed to eat.

Manny: Sweet! See how about that.

Noah: Yeah.

Manny: Okay, coach is discovering this along the way but let me, let me give you some more insight on what he is saying, and where this thing goes. That's one of the reasons why you told me what you're doing and I was like oh well Let me see if I can bridge the gap. There's a way to take a challenge on.

Matt: Yeah.

Manny: Here's another area here on alcohol rations.

Matt: Hahahaha

Manny: I had no idea about this.

Matt: Don’t talk about this

Manny: I have a “WOW” next to this okay. He goes here. I find it interesting to know that army rations of wine and beer and early modern Europe. For instance daily rations of wine for the Spanish Navy during the 16th century were over a liter per soldier. Okay, the rations of beer and wine for Russian Army soldiers in the 18th century were three and a half liters for beer and a quarter of a liter for once per day. Okay, a British Seaman Navy officer. Okay, first of all, during the Napoleonic wars and toward a daily ration of up to four and a half liters of beer.

Matt: Sheesh!

Manny: So that's what these warriors are doing, you know, it's sort of funny at the end he goes, Given these rations. One may wonder about the role that alcohol played in historical war campaigns.

Matt: That’s true.

Manny: Isn't that crazy. I mean it's unbelievable when you go back in time and you see what this was like but you know these warriors were wining and dining in ancient Rome. You know that's what it was, but they worked their tails off all that, and that that is what came across to me. Now, there was actually, if I was able to condense all this and what I learned from it was back then it was a foraging mentality throughout the day. And then when it came time for the evening meal, there was a transition. And then, I think the social aspect was huge because you got people together. Maybe the women were cooking all day and you come home and smell the food. Hey, think about it like let's say you're out, and you're, you're hunting. Go back in the day and then you come home. I don't mean to be sexist, but your wife and your girlfriend whoever, they're cooking the food you come back. It's fantastic.

Matt: Yeah.

Manny: It's that mentality. And that's what these guys were doing. But what was interesting is that they would eat their evening meal in a systematic way. And the Romans had their specific ways of doing it. Start off, you know, first it was some type of an appetizer, something that had a taste to it, it has some flavor to it. And then it would transition to the, the main course which back in those days included, you know, wild boar, you know, Good chicken, fish, those types of things. A protein source and then they would work their way through and then they would finish with a dessert which could be fresh fruits, apples grapes figs. Those are some that's the way that they would eat their meal, I guess, and even like with wine, drinking wine, this was interesting. I never thought about this, because wine is too strong to drink with your meal. Early in it. So what they would do is they would have a good wine, they would water it down, they would take wine and make half in half with water. And that's what they would drink and they would get to transform the wine and drink a lot more of it obviously more drinking fluids, so I mean that's, you know, there was always a steady supply of both wine and meat in that particular diet. Spartan soldiers were sort of known for that. And that's what that's how they went about doing it, and the carbs were later in the meal. So that that that was another point that-

Matt: So you wouldn’t fill up on bread early on.

Manny: Exactly. Yeah, so, because, you know, when you look at this, and he does make a interesting note that when you look at art from those days, you could see what the Warriors look like the Spartan where you have a picture of a spartan warrior if you ever saw that that's a depiction of Holy smokes that's what they looked like the power of King Leonitas and the 300 against Xerxes and the persians. Just got after it. Even though there are details of that, or for another story. You know something I would tell the team would be a good story, but it's interesting because you get that. And what happened is, you have the Greek and the Roman cultures of warriors being that way. And then, in other parts of the world. Where they didn’t eat This way, where they start to, like, look at egyptian art, They’re Soft.

Matt: yeah

Manny: The features are almost feminine on the men. And, you know,it’s like Ori say, it's because of the diet, it's like all of a sudden they're eating things in different ways than the Warriors would eat

Noah: Yeah.

Matt: Sure.

Manny: After I even saw there was a time where there's a book out there just on sugar. When sugar, refined sugar that that people have won wars, because they would ship sugar to the enemy and soften them up.

Matt: Oh wow.

Noah: Mmhmm.

(48:48)

Manny: So, all this stuff, it starts to, it was for me it was able to connect these dots, you know, there were rules of eating. You know the alcohol rations were interesting I had no idea about that, you know, and then you'll look at it the say enter what today's warrior diet is like, and, you know, this is where Ori has done all the research, and he gives you some things and understand, this isn't biochemistry that this is more like lifestyle research, sociological. Because I can't sit there and say I haven't found any like documentation, but I do notice some other diets out there that people are into that are similar, like the concept of intermittent fasting,

Matt: Which is what I'm doing right now.

Manny: Right. Yeah, and that's what's in here on this and it's like, it's important I think to understand what he's concluded after studying the warrior cultures. And here's what. Here's what Ori says here. He goes, I've tried to relay the story of ancient warriors in a brief objective factual way. But how can anyone be completely objective or know for sure how people live centuries ago. It is my considered opinion that the warrior diet is an updated ancient diet. I think it would be impractical to follow an ancient diet, without taking into account the changes that occurred over time. And how these changes affect our lives today. Human Nature hasn't changed at all but the world certainly has since we know much more today about the science of nutrition and its effects on the human body in mind, I was able to create a diet, based on old principles, with appropriate adjustments made for the 21st century. So, pretty interesting.

Matt: Yeah.

Manny: I mean that that tells me where he got it from I think it gives our listeners out there, a little bit more insight on it. So, would you like to know a little bit about the way he goes about this.

Matt: Yeah, let’s hear it.

Noah: Yeah of course.

Manny: Take a look. So what he does is he looks at this in two different phases. So he's taken a look at this and he has undereating phase overeating phase. Now, you know, we've alluded to, intermittent fasting. And there's really good research out there I listen to a TED talk that we'll put a link up there of a lady talking about intermittent fasting, how good it is specifically for women. Because a lot of women will struggle with weight loss and how she's been able to help so many out with intermittent fasting and intermittent fasting. I mean, What is it Matt? what is intermittent fasting to you right now.

Matt: Well, I want to preface this by saying I don't, I have done zero research, I heard it from my brother. My brother did some research, and he lost like 30 pounds. 40 pounds in three months. He said he did some research and he said, is it he doesn't eat anything until like he has an eight hour window to eat whatever he wants however much he wants, but he doesn't eat the rest of the day. And so I took that he said his was two to 10 so I said okay, two to 10. I'll eat whatever I want. However much I want.

Manny: So it is an eight hour window to eat.

Matt: Eight hour window. And what I found is I don't. I'm not very hungry anymore, my body, I guess, breaks down a lot of the stuff that is left over from the day before, instead of trying to get energized. In the morning by a big breakfast or something like that I drink coffee in the morning. And then, usually I don't do anything until four or five sometimes because I'll get my workout in around two or three o'clock. And then I’ll eat after that, and I still eat whatever I want. I don't I'm not calorie counting, or I mean I'm not eating the best stuff, but I find that I'm not eating purely as much as I was. And I'm actually saving money for any kind of budget friendly thing. I mean you don't have to buy it for three meals a day anymore, you're buying one. And I do have some snack food and stuff, because that's what I usually do I'll eat one big meal and I'll eat their snack or crafter and be the guy who enjoys his, his, his beverages his beer, you know, I cut myself off at 10 o'clock, like I'll, I'll have one or two and if it's 10 o'clock I'm done.

Manny: Yeah.

Matt: But then after that it's just water. That's the big thing too, if you’re hydrating. Even in a fast water will get everything going.

Noah: Yeah.

Matt: And so that's that's kind of what I've been doing. Again, no research, just took my brother's advice, and it's been working. I've been doing it for about a month. I feel great, working out. I probably lost about 10 pounds I couldn't.

Manny: Okay.

Matt: I couldn't tell you for sure because I don't have a scale, I just know that I do. I have lost weight, I can tell looking at myself in the mirror and seeing that I’ve trimmed down a little bit so.

Manny: Sweet so that's intermittent fasting. I mean, defined.

Matt: It’s easy. I'm good with strict guidelines, you know, I tell myself ,Hey, I can't eat before two o'clock and I can’t eat after 10 o’ clock, I can live with that, where before if you're like well you have to portion it out, and do this, this, that, there are so many steps that you have to take to make sure you're following the guidelines That's tough. But if I tell myself Hey, you can't eat there at this time. Okay. I can toughthat out you know and I get hungry around 12 every once in a while. Like, Oh, it's 12 o'clock, can’t eat yet.

Manny: But you can have coffee.

Matt: I have coffee. After I'm done with my pot o'clock in the morning I just get a glass of water and keep recycling that until I eat.

Manny: Interesting, almost an adjusted warrior diet. In a way, by using intermittent fasting because this book was written in the first edition 20 some years ago. And so you could see. Back then, is considered heresy. nowadays intermittent fasting is here and it’s like oh Okay. It's popular. There's even my brother Louis had told me about this and we'll put the link for this there's an app on your iPhone, probably on ANdroid too. It's all about fasting. And it's like, when you finish your last meal you Click it and write in and this is how I feel. And then it will tell you whatever the amount of facts, like yours, it might be 16 eight or 18 six on as far as you set the cycle and how you want to do it. So there is an app just for that but we'll make a note to put that on the website, at MannyMatsakis.com Now, One of the things that's different about this is, he doesn't call it, and maybe when it was written or whatever the intermittent fasting wasn’t as popular. He calls it, controlled fasting. And let me share with you what he says, control fasting is because it is. It's good to compare it to what you're talking about. And it goes the undereating phase, can be followed by not eating anything, which is one of the things we're talking about some people like water fasts other prefer to drink coffee or tea, water, okay there's at least, we just spoke about this is okay if it's what you'd like to do, moreover. Okay, fees are extreme methods that won't appeal to most people. Okay. However, here he goes I believe the best way of going through the undereating phase is by following a controlled fast, out of water fast because controlled fasting is easier to follow. And it accelerates detoxification, and overall well being. Control fasts worth noticing. His deal’s different because the fasting, be it, what you're going to find out what it is here, as far as control fasting is 20 hours and then you eat for four hours. Okay so that that's there. And so, just so you know on the front end that's what he's talking about. to practice the undereating phase it's crucial understand what controlled fasting and hunger are, as well as their respective aspects. This is essential information required for following the warrior diet. And here it is, briefly, what happens. And there's a lot of science in this you know obviously his background for me I absorbed because my degree is in biology so this is cool stuff stuff, you know, and it has since it here on pages 14 and 15 books, It's Friday, but without getting into the details of this. What's important to understand is when you fast your insulin drops, and your hormone glucagon increases to ensure a steady supply of energy to the body. When glucagon dominates, most of the body’s energy is to arrive glycogen reserves and fat stores. Start to burn fat. Also the drop of insulin allows the growth hormone to peak, elevation of growth hormone increases the body's capacity to rejuvenate repair tissues and burn fat, a natural elevation of growth hormone on a daily basis, because I believe it should help slow the aging process. Unfortunately growth hormone is generally inhibited during the daily hours, chronic low growth hormone levels are associated with sluggish metabolism high insulin levels. Most people suffer from a sluggish metabolism. As a result of overcompensation of chemical loaded processed foods, a lack of digestive enzymes mineral deficiencies in physical and mental exhaustion. The advantage and this is where the rubber meets the road right here, advantage of controlled fasting is the detoxify effect that live fruits and vegetables in their juices have on the body, which is further enhanced by minimizing overall food intake. Under this metabolic environment growth hormone is elevated, and most likely reaches maximum metabolic efficiency. So, here's what happens or control fasting, when he says detoxification occurs. You're cleansing everyday two, the body's enzyme pauses, reload, so that it accelerates fat burning and creates what he's saying in anti aging. Three, insulin drops and to stabilize so efficient metabolism of carbs and fats. Then the glucagon increases. That's a fat burning hormone. A growth hormone increases to repair tissue. So that's a little different than just going like cold turkey. So I think the other thing that seems to happen is, as I've noticed in the past, is you know your manipulate your hormones. You're burning fat. And that's what really helps you. Because by manipulating your hormones,you get maximum metabolic efficiency. Alyssa what you did with your parents. Yeah. You know, it's adjusting your metabolism. And that gives you a pretty good way to deal with it, that's that's controlled fasting. And, you know, what do you think about that, the ability to do that?

Noah: I mean it's definitely like we said it's a lifestyle, you know, it takes a lot to get used to, but that definitely sounds, it has that structure, you know, but it also gives you that flexibility. I know you and me, we talked about yesterday that this diet has that flexibility aspect that some other diets, necessarily, don't.

Manny: Yes, without question you know he says in here. He goes, look he was on the warrior diet the principle of fasting is based on not eating a full meal during the day. Since the undereating phase lasts for most of the day you can consume certain live foods, and should drink lots of water. Naturally stimulating beverages such as coffee and tea are allowed, and a few nutritional supplements are suggested, so he does give you some things that you could do with that. I mean, it's, it's interesting. It's not that hard to stay on top of it. You know, it's like you got to look at and say well what do you consume. During this undereating phase. So the 20 hours period of time, it gets into what do you consume because that's obviously you know what is this guy talking about. What would you eat during this undereating phase? And what was interesting is, it's very simple. One live raw fruits and vegetables. Whatever you want. That way, you snack on that. I, when I think about that, like back to those guys. The Roman quarters for two in the woods, blueberries or something I don't know if they are or whatever it is. That's what they're doing, freshly prepared fruit and vegetable juices, he does caution here about the fruit juices. And even some of the vegetable juices like carrot juices have a really high sugar content. You want to watch that you could get into some yogurt. And some protein shakes, if you want or boiled eggs hard boiled eggs. Another way to go back later I find soft boiled eggs better for the right kind of egg and an optional handful of raw almonds, starting in the afternoon hours. That's, that's about it. I mean, you could see that you could have that stuff. And what happens is you're loading your enzymes up all day long. And then when it comes to the next phase, the overeating phase is when you, your body is according to Ori, in a position where it can digest foods, better if you eat them in the proper order in the proper fashion.

Matt: Okay.

Manny: And that that's, you know, he's basically saying here. When you're ready to get into overeating. That's where the fun begins. But he also says something that you actually alluded to, and I don't know if you realize, Matt, just

talked about what you work out, see in here is the order center going to read this book. The first thing is don't people eat at the industry, fast controlled fast. I mean you work out that. Yeah, so if you work out. Let's say I decide hey from six to 10pm is my four hour window. So if I go work out at five o'clock four o'clock-

Matt: You’re gonna burn more.

Manny: Yes.

Matt: And You're gonna recooperate better too because it's like right at the end and the beginning.

Manny: Isn’tthat great?

Matt: Chris shank told me that. That's why I started doing it.

Manny: Isn’t that crazy? And this guy wrote this book before Noah was born. So it’s neat that he saw that as a benefit.

Matt: Sure.

Manny: Now let's start, let's feast. Let’s get After this and see what happens. Okay, so the overeating phase is after, after this occurs now. I would be remiss I'm not going to get into it in this book specifically, but there's a whole section in here on workouts that are in the warrior diet warrior protocol I guess that you could do at that point. And they're their workouts without heavy weights to the body weight type workouts which seem to be so in vogue today with players having.

Matt: That's what I started doing, I don't use weights. But I actually joined DDP yoga.

Manny: Okay, never heard of that.

Matt: Okay, he's old, he's an old school wrestler Diamond Dallas Page.

Manny: Oh okay!

(01:04:34)- Coach Wehrhahn Workout

Matt: he's been doing this for years but it's just picked up a lot of popularity and I said, it's like nine bucks a month it's like paying for Netflix or something like that, and all the workouts are on demand on his thing and i mean it's it's not yoga, as much as it's a real work like it's a tough workout. What was cool about it is I mean I wasn't in great shape starting out, a month ago, and gives you a lot of those beginner workouts and he works his way up off doing a lot of the harder stuff now. But every workout you got modifications and things like that. So, um, but when I'm done I'm exhausted.

Manny: And what does that call.

Matt: It's called DDP yoga.

Manny: So, put the link on there.

Matt: Yeah ddpyoga.com And it's I mean, um, it's, it's a little corny, like, I'll tell you that I'm not big on like the whole, like, yelling and getting into the workout with the group and all that, like just. I'm not, I'm not a big rah rah guy.

Manny: I thought you would be.

Matt: I’m not… I’m not. I couldn’t tell if that was sarcasm. Yeah not a big rah rah guy. Let’s put it that way and they do some stuff like that but it's I mean it's great. I’ve been doing some of the workouts they post like every week or something like that. I do that for an hour and then I go eat, and no weights, it's all body.

Manny: I Like it. checking it out.

Matt: it's, it's tough.

(1:06:52)

Manny: I think it's great. That's a good way to go about it. That gives you an idea before we get into the feasting, the overeating phase, and what it all entails. He says here because you've now reached the point that it's time to eat your main meal. Your body is conditionally depleted of carbohydrates, your hormone levels are at their height and their effects are accelerated even more, if, even more if you just exercise which we just talked about doing, your growth hormone is picked up, and your enzyme pool which I really liked here is fully load. And one thing I like about this, and I don't know if you guys have had their thoughts on this, he talks about it. Another point is fermented foods, those are really good raw foods as well. Kimchi, If you've had that. There's all kinds of fermented foods out there that are really good that help that the probiotics in your system. That's another good thing to load it into your diet that in the undereating and overeating phase. Right, so, he goes through this, because most important your insulin level is at peak sensitivities, which is one of the biggest advantages of the warrior diet. Put simply, your body is now ready to consume large amounts of food without gaining weight. He's not counting calories. He doesn't count. He doesn't care about calories.

Matt: My favorite part.

Manny: Well, what I'm saying here is this is the best time to eat as much as you need and enjoy, this wonderful sense of freedom. I have heard I and I actually watched somebody talking about Ori Hofmekler, when he is out people are almost shocked how much food he eats. I mean it's amazing. This guy’s, You can look them up on the website. He’s 68, ten years older than me. And I wish that I was as fit as this guy. But it's sort of, he's been doing this forever. So the overeating principles; overeating sounds like a lot of fun. As a matter of fact it is. But there is order to this pigging out. You need to know how to overeat during overeating principles are based on three rules of eating. We'll get into the details of Eastern rule one is always start with subtle tasting foods and move to more as well to include as many tastes, textures, colors, and aromas as possible in your main meal. Three, stop eating when you feel more thirsty than hungry, so that's that's how he goes about this. And, as he's looking at this. And what really seems to make a lot of senses. What, why is he doing this. What, what, what is he really trying to get out of this and here's the goals of overhead. Before we get specifics. One, it enhances your recuperation, repairing tissues, building muscles boosts your metabolism, replenishes your energy reserves, nourishes your body and mind while providing a sense of pleasure and full satisfaction. The problem with a lot of dies, is, you know, deprivation. You're not getting something. There's very little that you can not have, and we will get into a couple of exceptions in a second., experience a sense of freedom guilt free and retrained to eat instinctively. So that's, you know where this thing goes to you, there is a science to overeating, and how, you know, gets into it takes a deep dive into. I mean, you know, what do you think of just initially the concept of those rules of eating?

Matt: Yeah.

Manny: All right, you're like oh what's in all this?

Matt: Yeah, what, the any restrictions because if there aren't a restriction then-

Noah: Yeah.

Manny: There are a couple of restrictions at the very end. in a minute I’ll tell you. But let's look at the first rule where he says always start with subtle tasting foods and move to more aggressive tasting foods. And what happens when you look at this is, you begin the overeating phase with live raw leafy green vegetables, a salad. Okay. The greener they are the better they are the denser they are, the better it is. Starting with a mixed green salad is a good choice: handful of parsley, cucumber, and dive leaves, any vegetables, sort of like building for the green salad through, you know, after some tomatoes, onions, olives. You can see the order how it comes along where you're going to subtle tasting foods. Moving to the more aggressive tasting foods. And he’s saying a lot of it was because your stomach lining is so sensitive it helps to absorb these nutrients because if you eat the salad later, or those type things. There's all these other foods in the stomach lining-

Matt: Sure.

Manny: You're not getting the maximum nutrients, as he's recommending. So, I mean, it's good. You know, it's, you know, he's got some things in here specific to that but after you get through that, and you get into the second rule, where he says, include as many tastes, textures, colors, and aromas, as possible in your main meal. And when I hear that I don't, I don't know, at first I can think about seeing as much as like the picture I have in my mind because I'm under by the ocean. You know the mood is coming up it's like the smell of food. You have not just the eating of it it's sort of like the feasting part this is the next part of this thing. And he goes, it is my strong belief that you should try to include as many tastes, textures, colors and aromas as possible in your main meal because doing so, we'll deliver a complete feeling of satiety, is that how you say it? If you miss even one of them on a regular basis. After a while you'll probably develop food cravings. So you're saying, eat a bunch of different types of things, and start to build into that issue it should go there so that's that is your main meal. He's talking about that. And the third role, where he talks about stop eating when you feel much more thirsty than hungry, you know, that makes a bunch of sense.

I mean, You know, it's one of those things. You don't want to keep anymore and all you want to strike. Take a break for 20 minutes, and if you're still hungry, he says Go eat.

Matt: Yeah.

Noah: Yeah.

Manny: There is no limit, within that four hour window where you get to feast.

Matt: Right

Manny: and he says you’ll stop eating instinctively at that point.

Matt: Yeah.

(01:13:47)- Restrictions

Manny: And you'll feel fantastic I mean, that's fascinating. And here you go, Matt. He will tell you, it's a few pages later on page 85. There are only two things not allowed on the warrior diet.

Matt: Okay.

Manny: Okay. We actually alluded to them and I know what they are but I’m just gonna pull up the page and read it here. Here you go. What is not allowed on the Warrior Diet. Almost everything is allowed. But there are a few exceptions, one refined sugar.

Matt: Okay.

Manny: Two,refined processed pastries.

Matt: Okay.

Manny: So even when you look at like, Oh, can you have bread. Yes, you can have bread. It's just later in the meal, the carbohydrates are later in the meal so you've gone.

Matt: It’s your dessert.

Manny: Yeah, it can be. A lot of times we'll put honey on the bread, with butter.

Matt: Sure.

Manny: Delicious. I mean, you know, whatever it might be, you know, that that goes that way so it's like okay so you pretty much have everything it's just.

Matt: That’s how I’m eating now.

Manny: It's not bad, right, I mean I could see myself doing that. Could you do that. Noah?

Noah: Oh yeah, absolutely!

Manny: Feasting is not a bad deal.

Matt: One big meal a day.

Noah: Yeah.

Manny: Yeah, and it is, and it's pretty interesting and it's just for me, it would be the creativity of fixing certain things together but you know he has all kinds of different things you could have all on the diet. And that's why I tell you to get the book. And a lot of people do that if they're trying to move forward on something like this. Now, let's let's, as we move forward on this. Before we get to the final phase of this podcast is the idea of the warrior diet, just the idea of the lifestyle that we're talking about here. And it goes here the warrior diet. As I've said before it's not just a diet, it's a way of life. It is as you know by now, based on triggering the warrior instinct to a daily cycle of under eating and overeating. Since this is a controversial diet, that challenges conventional rules. I consider it important, where he takes a look at diet, nutrition is extensive freedom. I think that's what is different about this because you do have that sense of freedom. Yeah, sounds like you can't eat anything in the athletic phase, all you want.

Matt: You can eat all you want in 4 hours.

Manny: Yeah, exactly. If that's what you got. But in the underwriting phase you can forage, you can be. You can have some things in there that help you, you can have your coffee.

Noah: Mmhmm

Manny: You know, those types of things, which makes some sense, and he talks about how you can. How you can cycle yourself through higher carb days, higher fat days, higher protein days. He's got a whole deal in here that we will have actually in our blog post on Wednesday. So that'll be right after the podcast, and we'll create a little cute here's the rules of the game so to speak on on how to cycle in the warrior diet, how it works. Even if you haven't read the book, you have enough information to take a shot at doing this. So, at this point, what I want to share with you is I am planning on doing the 100 day, warrior diet challenge diet challenge.

And it will begin on May 31. So that's a Monday from following Monday's, today's release of the podcast on the warrior diet there'll be more information on Wednesday, protocol and a blog post that you see the video of this on Friday, but the following Monday. On May, 31, I am going to kick that baby off, and I'm going to do it.

I challenge anybody out there that wants to do it.

Matt: Yeah.

(01:17:00)- 100 day challenge

Manny: You'll have enough information to get started. I would recommend getting the book if you want, we'll have some other websites with good articles in there that can help you do that. I would say my plan would be starting that Monday. I am going to post every day on Instagram. And there I can have a video here's my meal. This is my day. So I'll give you out their insight and how it goes, in advance. I'm going to get on the scale. Get some quick measurements out video of habits for before and after. This isn't necessarily for me to lose weight, although I assume in 100 days of this effort, something will happen.

I'm even going to get, it's called the zero app, the one for the iPhone shorts on the Android Wear it measures your fasting period. And so, you know, could phase into this not completely like I'm doing this and only this, so you can't face into it. And I think that that will help as I give you some insight about that. And like I said, there'll be some good websites therefore to take a look at, and so forth so we'll have all the links we talked about on the website there next to the actual audio podcasts I do every Monday. And I don't know what do you think Noah? You want to give it a shot?

Noah: Uh, I’ll have to talk to Coach Shank and Coach Yeomans first. You know I don't want to lose too much weight,

but uh yeah i mean it sounds interesting. I'd love to try it out.

Manny: Well you'll be feasting, that's the whole thing.

Matt: Yeah.

Manny: You got to think about that, just anybody out there I mean I don't know that this isn't like, hey, go do this it's more like food for thought. Literally, you know, and, you know, it looks like Coach Wehrhahn is already doing some of this stuff already without ever reading the book you got a few details you didn't have before.

Matt: Yeah, I’m gonna stick with what i’m doing, and take some of those things, and get into it.

Manny: Yeah!

Matt: I think it's an easy one for coaches going back to what we started talking about in the beginning.Is, I mean, that were working 16 hours a day and we need to sleep for 7 then we need a two or three hour period there where you can just go to town you know?

Manny: Absolutely.

Matt: But just, the way that I live, this has been very beneficial this past month and in the next 2 or 3 months I can see some real results and see where I’m at.

Manny: Yeah, I think that’s what is kinda cool. My goal in the next hundred days when I’m gonna be posting stuff like this is that my goal is to go through the growing pains of it. And I didn’t even talk about one section here that he talks about is that even if you want to go off the warrior diet. He says, Okay then go! Don’t worry about it.

Matt: Just come back to it.

(01:20:00)- Tips and Reminders

Manny: Just come back and as you do it over time, you’re gonna see the benefits. And I’m gonna see what it really does for me. And really put this out for everybody, so they can share that. So follow me on mannymatsakis, on Instagram and that will be right out there for you to take a look at.

Now I want to hit you up with some tips and reminders. Give you some insight that can help you optimize your life, and this one is a DIY, it’s a Do It Yourself bit. I got all these buddies out there who are all growing beards. They’re all saying like, “hey Manny check out my beard here.” I’ve had one for a little while and it’s weird because when you first start growing a beard, you get itchy and stuff, and you don’t realize that you need to get a proper beard shampoo or soap because you really want to make sure that the nutrients are going to your beard and the skin underneath. But one of the things that is most vital, especially throughout the year, there are different recipes of it. And that is a quality beard oil.

Matt: Mmhmm.

Manny: And I’m gonna literally make right in front of us, make a beard oil that is refreshingand for the summer. It’s for the summer and I’ll share with you how this thing goes and what the different parts are with it and all you need are a couple drops for the day, and you make sure you put it into your beard. Now, what you have is, first, you can use carrier oils. And the first carrier oil that I’m gonna make is 1 ounce total of this beard oil. Here’s the two carrier oils I’m gonna use. So you can see them here, there’s one… I don’t know how you say it Jojoba?

Matt: Jojoba.

Manny: Jojoba? Jojoba oil? I don’t know, something like that. You use about a half ounce for that and then the other one, you use is called Argan oil. And what I do is, I take this color container because ideally you want something that is not, it can be glass but you don’t want sunlight to be able to go through it, so you want an amber bottle of some sort. So, what I usually do in this case is, I put in here, just to make it simple, half of this 1 ounce will come in here. So there’s about half. And the next one I put in is the Argan oil, with the same amount. And that is just really good for your beard. The carrier oil conditions your beard fabulously. Then, because I want to make something refreshing, and more of a summertime oil, I put in this recipe, 3 different types of essential oils. The first one, is very refreshing, it’s lemon oil, I put five drops of that. Then the next one I use is eucalyptus, which is very nice as well, five drops of that. And the last thing I use is tetree oil, or Melaleuca, sometimes it’s called. and you only use 3 drops of this. And tetree oil actually relieves itching.

Noah: Oh okay.

Matt: Take notes Noah. Beard’s gonna be growing long in a few months.

Manny: And then all you do from there, is in this particular bottle I’ve had. I mean, you can get droppers and so forth, or you could get this like I have on this one here and plug it up. Then I can shake it to mix the oils and then put about 3 or 4 drops in there and then you put it underneath your beard, all like that and it’s really refreshing. Here you go Noah, why don’t you give that a try, you know put a little in your young growing scruffy beard. That’ll help you out, see what you think. But it is refreshing, and it’s something that is good for all those guys out there growing beards would enjoy that. And it’s just a good summer recipe and what I’ll probably do, since I plan on keeping my beard year round like I have been for years, is I’ll have a fall recipe, a winter recipe, and a spring recipe.

Matt: There you go.

Manny: So that’s the first of the recipes and I like to make different batches and stuff, it’s fantastic. So I want to thank you for joining me on the MannyMatsakis Show. If you’re listening to this podcast, make sure you subscribe in iTines. There, you can give us a rating and comment on the show, if you’re watching this on youtube, be sure to hit that bell so you get notified for future shows. Feel free to comment on the specific show and I can answer anything on future podcasts. If you’d like to get regular updates, subscribe to our website at MannyMatsakis.com where you will be up to date on Monday- Podcast release, Wednesday- Blog post or inside access feature, Friday- A videorelease of the Manny Matsakis Show. Subscribe with your Email and you’l get these regular alerts and as a bonus, you’ll get our latest report called “Fill the Stadium”, which is a coaches formula to build a program and fill your stadium to capacity. And with the pandemic right now, Ohio State went from 105,000 to 20,000 I heard. So all the stuff in the report is valid. Thanks again guys, I really enjoyed it.

Matt: Yeah, it was great.

Noah: Thanks coach.

Links to check out: https://ddpyoga.com/

https://apps.apple.com/us/app/zero-fasting-tracker/id1168348542

https://www.orihofmekler.com/

https://www.amazon.com/Warrior-Diet-Biological-Powerhouse-Explosive/dp/1583942009

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