LIVE BETTER,
LONGER,
AND STRONGER
by Valentin Otz
1
SUMMARY
Introduction
3
Before to start
3
Second scheme of thought
4
Third scheme of thought
5
Autophagy
6
Intermittent Fasting
7
Tips for starting intermittent fasting
7
Conclusion and personal experience
8
Natural and unprocessed food VS processed and artificial food
9
Endocrine disruptors / Foods to avoid at all costs
10
Tips to avoid them
11
Cosmetics and harmful substances
12
To summarize and conclude
13
The electromagnetic pollution
14
Vitamins and minerals
15
Fat loss and mass gain
17
Calculate your daily energy needs
17
The loss of fat mass
17
Mass gain
18
Factual ( fat ) mass gain
18
Muscle mass gain
18
No literal plan but logic to follow and adapt
19
Bonus
21
Legal Notice
23
2
INTRODUCTION
INTRODUCTION
The principles of nutrition and food supplementation are, very often, erroneous, incomplete,
or unproven/justified, and even encourage practices and the ingestion of substances that go
against health and performance.
The studies that tend to encourage the consumption of certain foods/products, or food
supplements, are financed by organizations/lobbies/companies to justify the consumption of
the products they sell, which in reality are not healthy for you but on the other hand, very
lucrative for them.
In this content I will tell you everything I know, everything I have learned and understood
through my own research, reflections, and thanks to my own observations and experiences
during these last 10 years trying to optimize my health as well as my sport practice.
Beyond sport and performance, directly related to this ebook, I wish, through this content, to
help you change your way of consuming, to clean up your life in all aspects within my reach
and, to help you develop a logical and critical thinking that can be transcribed in other areas
of life.
BEFORE I START, LET ME EXPLAIN MY WAY OF THINKING
Man is a creature that has developed in a specific environment: the earth. His body is therefore
PERFECTLY ADAPTED to survive and develop in the different types of environments that can
be found there.
The primary man, whether we define him initially as a fisherman-gatherer or a hunter, does not
have access to a developed society with a mass food industry and therefore does not have access
to markets, butcheries, or even supermarkets.
Do you think that it is possible for a man who is qualified as primary, to provide an important
work of daily production, while consuming more than 3, 5 or even 7 meals in the day?
No it is definitely impossible, by simple logical deduction, this feeding scheme cannot be
adapted to man.
3
SECOND SCHEME OF THOUGHT
It is simply inculcated in us from a very young age, in order to sell off the constantly renewed
stocks of this mass agri-food industry, and to satisfy the economic appetite of the lobbies,
whatever the price to be paid by you and me.
The world does not stop turning, and all the false truths that have been presented to us for
decades, always strangely go in the direction of the contemporary economic system.
You want health and truth? understand how the world works, follow the money, and go the
other way.
The economic system is not interested in nature, which already exists initially and cannot be
patented and then owned, your health is not profitable, nor is your longevity, because a man
becomes less and less productive with the years, and a sick person brings in much more than a
healthy person once he has passed a certain age.
Hence, the creation of new species of unnatural plants, hence the synthesization of absolutely
everything that makes up modern ‘medicine’, and the poisoning of our food serving to close the
loop and feed the economy of treatments and medicines, or rather synthetic drugs.
SECOND SCHEME OF THOUGHT : massive food consumption, toxicity of
contemporary food and life span.
Your body is an organic machine, but it is still a machine.
Programmed obsolescence is a concept found in the machine industry in all its forms.
At the time of production of any machine, it is possible to estimate its potential lifespan even
if we are talking about a simple light bulb. Companies producing machines use this concept
to force the purchase/renewal of new machines produced and thus force you to continue
consuming the new stock generated massively.
Let’s take a car as an example, it is possible to estimate the life of a car in numbers of kilometers,
this number of kilometers represents itself a certain quantity of fuel.
4
THIRD SCHEME OF THOUGHT
A car is made of many components, including an engine, which will process the fuel (itself
equivalent to a maximum distance traveled) to develop energy and allow the car to function.
Why wouldn’t it be the same for your body?
What if it was the same for your heart and the rest of your organs? What if the duration and
quality of life of your body was estimable/calculable, and therefore partially relative to :
The quantity of food ingested for its proper functioning.
The quality, or the toxicity of the different foods ingested during your life?
At this point, would it be possible that consuming massively toxic/processed/unnatural food,
strongly participates in weakening the body and reducing its functioning time?
I leave you to wonder why this is not the work I am undertaking here.
THIRD SCHEME OF THOUGHT AND FUNCTIONING OF THE BODY
As an athlete you must: assimilate your food, train, and let your body repair and cleanse itself.
Your body, like your mind, works in a fairly simple way.
It processes tasks one by one, and the more tasks it has to process simultaneously, the less it can
concentrate on them and therefore, execute them well and fast.
The proof is that a heavy meal is tiring, as is intense training, or indigestion, and in fact, bridges
the other two aspects to focus on one in particular, whether it is assimilation, performance, or
recovery/detoxification.
It is complicated to optimize these three aspects with a rhythm of life imposed and dictated by
work and the responsibilities of our contemporary life, but it is not impossible
How to do it ?
As previously mentioned, when the body is not busy processing the assimilation of ingested
food, it is more capable of concentrating on performance or on cleaning up, so it is sufficient to
periodize the intake of meals as best as possible, in accordance with the rhythm of life.
5
AUTOPHAGY
AUTOPHAGY
This is the name given to the phenomenon of ‘cleaning’ that I mentioned earlier. This
phenomenon occurs after having spent 14/16 hours without ingesting food.
The body, once it has run out of food, starts to use everything within its reach to release energy,
and therefore comes to process/destroy more stored fat, but also toxins and impurities to
generate energy.
NOTE: the loss of fat through a caloric deficit only deflates the fat cells, then
they die naturally after a long period of time, this explains why an individual
who was obese can become obese again more easily than a slim person, it is
because the cells still present, reload with fat. This is not the case during a fast,
because autophagy implies a DESTRUCTION of fat cells, toxins etc, their real
disappearance makes it more difficult to regain weight.
Calorie définition :
Old unit of measurement of amount of heat (symbol cal).
Unit of measurement of the energy value of food.
So you understand that fasting, no matter how it is applied to you, is the main and primary way
of stimulating the regeneration of the organism, it is even a natural reflex of the body. Indeed,
when you are sick or intoxicated by food, it is not uncommon to not be hungry anymore and to
sleep a lot, it is a natural mechanism of the body favoring the autophagy.
There are even documented cases of cures for serious illnesses, through long intermittent fasts,
or young liquids, based exclusively on mixed plant foods and mixed with pure water.
CAUTION: this type of cures must be supervised by experts in the field to involve
the least possible risks, because a long and hard fast, although it implies a lot
of benefits, can be dangerous if it is not done in the right way.
6
INTERMITTENT FASTING
INTERMITTENT FASTING
Intermittent 16/8 fasting involves eating only during an 8-hour window and fasting for the
remaining 16 hours. ‘This type of fasting is known to help promote weight loss and improve
blood sugar, brain function and longevity.’
Note: this type of fasting does not necessarily imply reducing the amount of food ingested, but
only modifying the way/rhythm of eating, and of course, if it is for regeneration purposes, not
consuming processed foods (containing non-natural products), pre-prepared, industrial, very
fatty, salty or too sweet during the 8 hours of meal intake
Note 2: We can therefore deduce that if eating less can increase longevity, then doing the
opposite, i.e. constantly and massively consuming food, which is moreover potentially toxic,
can reduce it?
Tips for starting intermittent fasting :
First of all, if you want to practice intermittent fasting, you will have to adapt it to your life
rhythm to make it as easy as possible, and, take it gradually so as not to break it at the first
opportunity.
IT’S NOT THAT HARD!
A human being in today’s society gets up early in the morning (6/8h) and goes to bed around
(22/00h) in order to get a total of 6/8h of sleep.
The breakfast is a concept invented by multinationals pushing the excessive consumption of
very often toxic food (white flour, processed products, industrial cereals, sugars etc). It is even
falsely qualified as ‘the most important meal of the day’...
This is not the case! It is nothing but a source of bad nutrients and dopamine aimed at intoxicating
and docilizing young and old alike.
Starting the day with a meal, that is, with a reward, bombarding the body with dopamine is a
way to inhibit the search for the reward and therefore the effort/work.
7
CONCLUSION
AND PERSONAL EXPERIENCE
Now let’s get to the math!
If I remove the useless concept of breakfast, and if I am active from the time I wake up until
lunchtime, i.e. 12:00, and I am active again until suppertime, i.e. 19:00/20:00.
At that time I don’t eat anything between 8pm and 12pm, so I reach a total of ? 16 hours without
eating and 8 hours during which I can eat my meals.
So you can see that ‘intermittent fasting’ may be nothing more than the ‘original’ way of eating.
(it also fits perfectly, with the way of life of a ‘primal man’ or ‘natural man’ that I was talking
about at the beginning of this content...)
CONCLUSION AND PERSONAL EXPERIENCE
After years of trying to eat and supplement my diet in multiple ways, I have noticed very little
difference in weight and aesthetics between the one and the other (this is also something I have
observed in countless athletes that I have been around in 10 years).
On the other hand, from a health performance point of view, digestion, skin quality, recovery,
sleep and so on, the difference is enormous between a healthy diet and a diet that I would
describe as bad and especially artificial.
8
NATURAL AND UNPROCESSED FOOD VS
PROCESSED AND ARTIFICIAL FOOD
NATURAL AND UNPROCESSED FOOD VS PROCESSED AND ARTIFICIAL FOOD
A normal diet added to a consumption of food supplements, even in large quantities, does not
offer better results (health performance and weight) at equal caloric value, than a varied natural
and unprocessed diet.
Why consume protein powder or chemically extracted BCAA’s when there are quality eggs,
much cheaper, containing all the proteins, amino acids and omegas, essential to the development
of an athletic and performing body?
Why consume synthetic creatine when it is widely available in many natural foods and when
no effect except water retention has been proven to date?
If not to follow the trend, lose every month a part of your financial capital in food artifices that
do not bring you anything?
Examples of foods rich in creatine
• Herring, which contains 6.5 to 10 g per kg.
• Pork, which contains 5 g per kg.
• Beef, which contains 4.5 g per kg.
• Salmon contains 4.5 g per kg.
• Tuna, which contains 4 g per kg.
Creatine, created in the laboratory, is the result of a chemical reaction between sodium,
cyanamide and sarcosine. Isn’t it better to rely on nature?
I also ask you why ingest food continuously throughout the day, if there is absolutely no evidence
that it is beneficial (with equal caloric value) to your health, your weight, or your performance
(and even quite the opposite).
Studies, such as the one conducted by Marie-Agnès Arnal, have shown that this theorization of
30g of maximum protein per meal makes little sense and that there is little difference between
splitting your intake and eating more than 80% of your protein in one meal.
You are only restricting your body, preventing it from cleansing itself, and reducing your life
expectancy.
9
ENDOCRINE DISRUPTORS
FOODS TO AVOID AT ALL COSTS
Even from a hormonal point of view, it is proven that intermittent fasting stimulates the body
hormonally, a simple google search would have told you that:
During intermittent fasting, there is an increase in the levels of growth hormone BDNF,
which allows the establishment of new neuronal connections, but also a better efficiency of its
connections. ‘
I conclude this part by saying that 2 to 3 meals maximum with only natural foods, over 8
hours, are beneficial to your health and largely sufficient for the development of an athletic and
performing body, I am and many people are the proof.
Moreover, it stimulates hormonally and nervously, and if you practice Calisthenics, it is exactly
what you need to perform, this sport is not only a muscular practice, it is the art of making
a large number of nervous information pass through in order to perform specific complex
movements.
ENDOCRINE DISRUPTORS / FOODS TO AVOID AT ALL COSTS
Endocrine disruptors are chemical substances that alter the hormonal system, involved in the
control of various functions of the body (metabolism, development, growth, reproduction ...).
There is no official list, (because it would go in the opposite economic direction of many mass
industries: agri-food, pharmaceutical, cosmetics etc.) we suspect more than 800 substances to
be endocrine disruptors.
They are everywhere and the list of their supposed misdeeds is chilling: hormone-dependent
cancers, diabetes, fertility disorders etc...
NO PROBLEM!
Knowing the detailed list as well as their effects would anyway have no direct interest/
consequence in the ways to limit one’s contact with these products for a person consuming
products from mother nature.
As said before, these products are mainly CHEMICAL, coming from chemical reactions, from
petrochemistry, and therefore not or hardly present in good quality natural products.
10
ENDOCRINE DISRUPTORS
FOODS TO AVOID AT ALL COSTS
Note : they are mainly present in low quality animal products because of the
bad feeding of these animals and the drugs / hormones which are given to
them.
They can also be found in vegetable food, if the products consumed are of low
quality (= low cost) and/or not washed, the plants often growing with the help
of chemical fertilizers and pesticides it is important to wash 100% of them,
before eating them.
Hence the interest once again to consume less, and to consume better, it is possible whatever the
budget, the natural products are generally much less expensive than the artificial, transformed
and harmful products.
Endocrine disruptors are also present in large numbers in cleaning and maintenance products,
but in addition to food, wearing gloves to avoid direct contact with these products, on a scale
of years, represents a significant reduction in adverse health effects and risks incurred.
(Moreover, for a good part of them, our grandparents protected themselves from contact with
these products by wearing gloves).
Tips to avoid them:
• Avoid storing food in plastic containers and prefer glass because petrochemical plastic
leaves debris in the food you are about to eat.
• Wear gloves during any cleaning phase to limit direct contact with the skin.
• Wash your vegetable products thoroughly before eating them.
• Ban processed and pre-prepared products from your diet.
• Do not consume CHIPS or they are present in impressive quantities.
• Do not eat fast food.
• EAT LESS EAT BETTER EAT CONSCIOUSLY and protect yourself whenever you come
into contact with potentially dangerous products.
11
COSMETICS
AND HARMFUL SUBSTANCES
COSMETICS AND HARMFUL SUBSTANCES
In 2023 men as well as women use cosmetic products, whether for cleaning or skin care ,and
hair care.
The skin is also a means of assimilation of the body, so it is also appropriate to check the content
.
There are a lot of toxic chemicals for the body, as well as endocrine disruptors that we talked
about before.
List of products found in body and hair care products :
Silicones:
Highly polluting, some silicones, are now recognized as endocrine disruptors. Used in the
majority of shampoos, facial care and makeup, their plastic texture brings suppleness and
softness, but completely asphyxiates the skin and the hair fiber. Indeed, silicones are occlusive
agents.
Mineral oils:
They are manufactured in very large proportions by industrialists. This chemical oil replaces
natural vegetable oils because of its low cost, they are used in many cosmetic products. It is
derived from hydrocarbons and comes from petrochemistry. On the skin, mineral oil, being
occlusive, suffocates the epidermis and favors the appearance of blackheads, spots, pimples,
etc... It should be banned for people with acne.
It is also assimilated by the body and toxic for it.
Aluminium salts:
They are partly responsible for the explosion of breast cancer and other types of serious diseases,
aluminum salts are recognized as endocrine disruptors. Deposited near the thin skin of the
armpit by antiperspirants and deodorants, their molecules pass through the skin and into the
body where they disrupt the proper functioning of organs and the hormonal system.
12
TO SUMMARIZE AND CONCLUDE
Paraben
is used in a large number of cosmetic products as a preservative. It can cause eczema and
allergic reactions. Paraben is also an endocrine disruptor, and decreases fertility. It has also
been found in cancerous tumors.
Sulfates
Sulfates in hair care products and shower gels cause lathering. The more lather your cleanser
has, the more present it is. The use of sulfates dries out the skin and causes irritation and even
flaking such as dandruff on the scalp. Able to cross the cutaneous barrier, they also penetrate
the organization and cause disorders, they were found at the level of the organs.
Neurotoxic ingredients
They penetrate the body then come to disturb its good functioning and reach then the nervous
system. Used during pregnancy, they can prevent the development of the fetus and have
irreversible consequences on it at birth. At the scale of a life, they are an element of the daily
life to erase as much as possible from its consumption. Neurotoxins are found in cosmetics
contaminated with heavy metals and nanoparticles.
TO SUMMARIZE AND CONCLUDE
In order to avoid self-poisoning and to preserve one’s hormonal system as well as possible, it is
advisable to check the presence of these different toxic substances and to use quality products,
preferably organic ones.
CAUTION : The ‘organic’ is not necessarily a guarantee of quality, check by
yourself the composition of the products that you will use
You can also use organic oils such as coconut oil or organic almond oil, which can be mixed
with eggs or other natural ingredients that work very well for skin and hair care.
Personal tips: the occasional bath with natural coarse salt cleanses and invigorates very well,
in a more energetic and esoteric way, it is also a good way to get rid of the bad energies that we
accumulate, give it a try.
13
THE ELECTROMAGNETIC
POLLUTION
THE ELECTROMAGNETIC POLLUTION
Almost all the electrical/electronic devices in our environment, in our homes, or even in
our pocket (cell phone) generate magnetic pollution: https://www.youtube.com/shorts/
WTl_0qsuoeY
It is more or less strong depending on the type of device, and the proximity with these devices
whatever they are (hotplates, wifi box, network antenna, phone, connected watch etc...).
It is a form of imperceptible pollution, whose harmful effects are difficult to quantify, but which
is no longer to prove.
Just look at the explosion of colon cancer and various areas of the body ‘around the belt’, since
the invention of the smartphone.
Some people are even very sensitive to it, we can compare it to a form of allergy, they are
called ‘magneto-sensitive’, these individuals are subject to various types of disorders such as
migraines, tingling, amnesia, jumping hours etc. ... .
In France, a group of ‘magneto sensitives’ have even won a lawsuit against the company ‘Enedis’.
This company installs green electric meters in France, these meters introduce electromagnetic
waves in all the electric circuit of the houses which are equipped with them and thus polish the
integrality of the habitat.
There is no way to preserve oneself completely, except by going to live in a cave far from the
modern world.
So how to do it ? There are different techniques, more or less extreme and effective.
• Shielded paint’, and shielded cables allow to avoid the external radiation and the one of the
electrical network running through the house, but they are expensive and difficult to set up.
• The easiest way is to keep the electrical/electronic devices as far away as possible from the
places where we are going to settle frequently (sofa, bed, armchair etc.) in order to limit
their contact/impact with/on us.
14
VITAMINS AND MINERALS
• Put your phone on airplane mode if you keep it in your pocket, or keep it in your backpack
if you have one. Don’t keep it close to you when you go to sleep either, don’t install your
internet box in your room if possible, if not, place it as far away from your bed and as high
as possible, and unplug it before going to bed.
• Avoid connected objects, don’t sleep with bluetooth headphones, keep all electronic objects
away from where you spend a lot of time and especially, from your bed.
• If you live in an apartment you can put a layer of aluminum under your bed, it will not be
seen or heard, and you will not receive anything from the lower floors.
There is also a stone which intercepts this type of pollution which is called ‘orgonite’, you could
have a demonstration of it if you followed the link which I presented to you a little higher.
I have some myself on each side of my bed.
For the skeptics, first of all, ‘when in doubt, it is better to abstain’, now a simple metaphor:
If I take a microwave, and turn it on after placing metal inside, what happens? It will explode
after heating.
If I tell you now that our whole environment is full of waves, that we live in a giant microwave, and
that in what we consume we often find metals and heavy metals, do you make the connection?
If I heat up your cells daily, even slightly, on a scale of years, do you want to bet that you will
not be affected by it?
The vicious aspect of this type of pollution is that its effects are very difficult to quantify, and
that it is impossible to establish a direct link, without conducting thorough scientific studies,
which the lobby in power is careful not to show the world.
VITAMINS AND MINERALS
Vitamins and minerals play many key roles: some participate in cell renewal or immunity;
others, antioxidants, fight against aging etc …
There are 102 different minerals in the composition of the human body and are present in
different proportions.
15
VITAMINS AND MINERALS
These are micronutrients, they are essential to the proper functioning of the organs and play
a key role in the proper functioning of your vital functions: digestive tract / assimilation and
processing of nutrients, nervous system, tissue repair etc ...
An incredible plant named ‘sea moss’ contains more than 90% of the minerals you need.
If you want to supplement naturally with good 100% natural products, I invite you to visit this
link : https://alkalineherbsandrecipes.com/ and use my code ‘valentinotz’ to get 15% discount
on all their store. You will find there NATURAL and USEFUL supplements that I consume
myself, and which offered me real results whether it is from a point of view of well being or
performance. It is the only partnership that I have requested in 10 years, their products are
really worth consuming, that’s why I propose them to you today.
Personal advice: 102 minerals + & different sea moss products.
Vitamins and minerals strengthen the immune system and are essential for the constitution of
cells, blood cells, bones and teeth.
They are essential nutrients that must be provided by the diet, because the body does not
manufacture them. In case of lack, imbalances can occur in the body.
They are mainly found in plant products, fruits and vegetables.
Hence the interest, once again, in paying attention to one’s vital functions and ensuring that
they are maintained as well as possible, thus having a diet rich in plant foods.
You understand now that seeing only through macro nutrients is meaningless, if you do not
also pay attention to your vitamin and mineral intake.
It is also important to be careful not to ingest toxic products, including poisons and endocrine
disruptors, the hormonal system being one of the cornerstones of the human body, and the
basis of muscle and nerve construction.
Note : a useful and interesting fact to know, in plants, the presence of vitamins
and nutrients is translated by different COLORS.
If you come to make a mixed salad and you want to get a maximum of nutrients,
you just have to compose it with all the colors at your disposal, example :
carrot (orange) radish (pink white) spinach and mache (green) tomato (red)
corn (yellow) red cabbage and red onions (purple) cabbage (pale green),
potato or rice (white and pale yellow) beet and so on, eat the arcenciel and
you will find everything you need
16
FAT LOSS
AND MASS GAIN
FAT LOSS AND MASS GAIN
For many of you getting this ebook for sports purposes, this is the topic that you are mainly
interested in.
I decided to deal with this subject at the end of the ebook, because as you understand now,
the loss and gain of mass is closely related to the vital functions, altered or stimulated by the
elements treated previously.
CALCULATE YOUR DAILY ENERGY NEEDS :
To calculate your BASIC energy needs (not counting sports activity) You just need to make this
calculation:
(Weight x 10) + (height x 6.5) - (age in years x 5) +5 if you are a man
-161 if woman
When the energy requirement in connection with training it varies greatly depending on the
type of sport, and will be between 2xx and 1xxx calories per hour depending on the size of the
practitioner and the activity (weight training ~250/400 / boxing 700/1000)
THE LOSS OF FAT MASS:
It is only the result of an intake lower than the daily energy needs of the body, so it is simply
enough to consume less / better and provide more effort / activity, to gradually lose the fat,
which is basically only ‘reserves’ of excess set aside by the body.
Having a higher intake of dietary fiber also helps with weight loss, allowing the digestive system
to release its contents more easily.
It has been proven that an intake of 30g of fiber per day allows for weight loss similar to a daily
caloric deficit.
As previously mentioned, intermittent fasting, which can be implemented on a constant or
periodic basis, is very helpful in the process of losing body fat.
17
FAT LOSS
AND MASS GAIN
MASS GAIN:
Factual ( fat ) mass gain.
When there is a caloric surplus, the body does not consume all the calories ingested and converts
some of them into fat mass.
Fat mass gain is distributed throughout the body and, although fat is more voluminous than
muscle, fat mass gain is less visible than muscle gain, which is localized and concentrated in
worked muscle groups.
An individual can therefore lose KGs while looking more voluminous, because if one loses fat
over the whole body but gains in the shoulders, arms and legs, although the weight is lower, the
localized aspect of the muscle gain will give a larger/imposing visual effect.
Muscle mass gain :
Contrary to popular belief, the caloric surplus alone does not allow for muscle mass gain, and
any physical activity is not enough to gain muscle effectively.
The body only evolves through constraint, in reality it does not evolve, it adapts in order to
respond more easily and efficiently to the constraints imposed on it.
A low-intensity effort leads to a burning of calories, and therefore eventually generates a loss
of fat (if you are in a caloric deficit), but in no way guarantees a gain in muscle mass, so forget
about your curls x100000 at 5 kg and your squats with an empty bar.
The only associated gain is a loss of fat or a technical progress.
It is the intensity of the effort that will force the muscle to adapt and grow/strengthen in order
to produce more force, more easily.
The more the muscle is targeted, the more the effort is intense, the more the muscle must adapt.
In the case of calisthenics which is our domain, the biceps grip for example goes through: the
hefesto, the maltese, the supination plank, or the one arm plank which intensely target the
biceps.
18
NO LITERAL PLAN
BUT LOGIC TO FOLLOW AND ADAPT
In this list of elements, the most intense developing the biceps will be the hefesto, focusing
almost exclusively on the biceps and the wrist.
The one arm plank, a one arm element, therefore particularly intense, involves the biceps
intensely.
The maltesse and the full board supination involve strongly the shoulder, and will thus give less
good results, the intensity at the level of the biceps being reduced.
If we adapt this logic to any element, we understand that the more the muscle is targeted, the
higher the intensity, the more the muscle, being in the constraint, will have to adapt in order
to be able to provide the effort more easily or in a better way, for example: the impossible dips
makes you gain in triceps since it targets it mainly.
This logic is adaptable / transposable to all disciplines:
A cyclist practicing on the road and on the length will have an athletic physique, but thin.
When a track cyclist, asking his body, the MAXIMUM of the producible intensity, in a much
shorter period of time, will have much more impressive thighs, the difference?
One works his endurance at a low or medium intensity, while the other asks his body for the
maximum intensity in a shorter period of time.
If I had to summarize muscle gain in one sentence: Eat well and smart, eat more, go hard, do
the maximum (intensity) trust the process and shut up.
If you are working out in the gym, forget the light weights and work at a high intensity to force
the muscle to adapt.
NO LITERAL PLAN BUT LOGIC TO FOLLOW AND ADAPT
I could give you a list of foods, tell you to eat rice moderately every day, and to eat salads with
a maximum of colors added to good quality eggs to have your proteins and omega 3, then to
eat from time to time, fish and good quality meat, to make you a literal food plan, but it would
not go in the direction of this ebook, which is not a nutritional plan but an ebook on nutrition.
I’m trying to create a reflection, the beginnings of deductions in you, to make you independent
in your way of thinking and consuming.
19
NO LITERAL PLAN
BUT LOGIC TO FOLLOW AND ADAPT
Giving you something literal would go in the opposite direction (even though I just did it).
It’s like training, a plan can’t be followed literally 100% of the time, that’s why, in all my
contents, you’ll find parallel information aiming at instilling LOGICS, the logic is adaptable
and retranscribable when the planning is not adaptable and quickly becomes obsolete.
Then to conclude, look for the logic, paterns, understand the bottom of the things and pass
over the simplified and the superficial, be independent by this means there, the freedom in all
its forms depends on it.
Before I leave you I would like to conclude with a few words.
Your body is an extraordinary machine, a gift from the Lord.
It is directed by the most powerful computer of incredible complexity, your brain.
It works thanks to a powerful organic engine, your heart.
You move by means of electrical impulses that pass through an immense and complex nervous
system.
Its growth and development is based on complex interconnected and interdependent
mechanisms, such as the hormonal system and its close link with your different organs.
So trust it, and try to let it work in the best way by not intoxicating it.
In our contemporary life, before thinking about what you should ingest to ‘do better’, you should
think about what you should not ingest, to simply benefit from all your vital functions. Then
and only then can you think about supplementing as naturally as possible to optimize these
same functions and go in the direction you want.
Don’t try to simplify everything by giving your body macro nutrients in extravagant quantities
as if everything depended on that and that would change everything.
Train hard and don’t go looking for extravagant ways to train/exercise as if there are magic
formulas.
Life and health smile on those who work hard and know how to keep themselves free from
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BONUS
vices.
The first and most important one is diet, and for sportsmen, laziness which is a form of weakness
that leads to nothing.
I hope that this content will help you to review your approach to consumption and therefore
better talimenter.
That it will have made you think and see things from another angle whether it is: in your food,
your life, your sports practice, or your understanding of the commercial mechanisms put in
place to make you consume more and more badly, lose your health, and your money.
Money often, hard earned in exchange of your life time, which is impossible to buy back.
BONUS
GINGER, LEMON AND HONEY TEA.
It is not a magic potion but this drink provides a lot of benefits .
• Ginger: it is a gastric stimulant, vasodilator, hormonal stimulant, anti-inflammatory, anticoagulant, it helps to clean the liver, it is good for the heart, and so on. It is a root with a
thousand virtues that it is good to consume regularly, cooking or in the form of infusions.
Note : The organic ginger having roots two to three times smaller and finer
than the low quality ginger, has much better properties than its cousin, often
Chinese, industrial and low quality
• Lime: strengthens the immune system, increases the absorption of iron, acts against free
radicals and oxidizing agents responsible for many cancers and aging of tissues, rich in
soluble fiber that facilitates transit and therefore elimination, also regulates the absorption
of fats and sugars. Its daily consumption is more than recommended.
• Honey: The best form of sugar on earth, its molecular composition is very close to that of
blood plasma and helps to rebuild tissues, not to mention the varied number of vitamins it
offers.
Two tips to recognize a good honey and not to be fooled by honey cut with glucose:
• put a small drop on your finger, turn it face down, a real honey will not drip.
• Another tip, take a jar and turn it upside down, the air bubble in a jar of real honey rises very
slowly, and rises much faster in a jar of low quality honey cut with glucose.
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BONUS
RECIPE:
I advise you to produce a large quantity using a pot if you have it, once sweetened with honey
this drink can easily be kept in the fridge 3a4 days, if the smell changes after a few days it will
no longer be good to drink.
The quantity of ginger will vary according to the size of the container, say 100 to 300 or 400
grams for the biggest containers (and the bravest because it can heat up). You can always reduce
the spiciness by adding lemon and honey to sweeten the drink.
• Cut the ginger in slices after having washed it well.
• Fill the container with mineral water and heat over low heat to preserve the product despite
the cooking.
• Once the water is hot plunge the ginger into the water and infuse it, still on low heat, until
the amount of water has reduced by ¼.
• Once the volume of water is reduced, you can turn off the heat and add tea if you wish (it is
not mandatory, personally I prefer without)
• If you want to drink it immediately, you can directly divide it into gourds and add honey and
lemon to your liking but the final product will be less concentrated, and therefore, sweeter.
• If you are not in a hurry or if you are preparing it for the next day, you can let it sit until the
water is cold and then distribute it in your containers by adding the quantity of honey and
lime that suits you.
I personally like to let it sit for a while, and add 1 lime per shaker + a good amount of honey,
but do your experimentation and as you prefer.
Make it your own and depending on what you can handle in terms of spiciness!
This drink is very stimulating and can become a must-have pre workout!
On that note! Good luck, detox and go hard training to all of you guys !
May life be with you all!
If you liked this content and you are interested in one of my programs, here is a 40% discount
code valid for all my ebooks: HEALTH 40
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LEGAL NOTICE
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Any Sports practice involves risks, DavaiCalisthenics, as well as its entire team, cannot be held responsible, and
hereby disclaims all liability in the event of injury.
This content is the property of the trademark ДАВАЙ© (No. 18 4 455 filed class of goods or services 24, 25, 38)
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