Tim Ferriss
While doing research for The 4-Hour Body back in 2009, I resorted to Twitter in search of elite athletes
who performed well on a vegan diet. I was repeatedly referred to Rich Roll, whom Men's Fitness Magazine dubbed
one of the "25 Fittest Men in the World." (Sidenote: if you missed
the bonus vegetarian/vegan athlete interviews from 4HB, here they
are.)
Among his
accomplishments:
- Completing five Ironman-distance triathlons on five separate Hawaiian Islands in less than a week, a feat no one had ever even attempted.
Here's
the kicker: he did both in his mid-40s.
But most remarkable of all, just a few short years before
exploding onto the scene, Rich was a middle-aged couch potato, depressed and 50
pounds overweight. His 40th birthday present to himself was attempting to
reverse course. He overhauled his diet (now 100 percent plant-based), used The 4-Hour Workweek as a primer to reconfigure his life, and made fitness his Mount
Everest.
This
original content covers the top 10 obscure superfoods Rich used to cultivate
this elite performance. Even I hadn't heard of a few...
Enter Rich
I abused my body throughout my '20s and '30s with a revolving door
of junk food, drugs, alcohol and pretty much anything I could find to numb my
discontentment. Overhauling my diet played a crucial role in
my mid-life transformation. In the most general sense, fruits and vegetables
repaired my body wholesale, but there's more to the story.
It's important to realize that I'm not a professional athlete.
Over the last two years, I have balanced a life of 20-30-hour training weeks
and crazy endurance events with my career as an entertainment lawyer, my family
life (married 10 years, father of four), and writing a
book. Developing an acuity for sleep deprivation is a big part of my
personal success equation.
Nonetheless,
I can't recall the last time I got sick, missed a workout, family obligation or
professional deadline because I was too tired. And despite my advancing age, I
continue to improve as an athlete -- getting leaner, stronger, and faster with
each successive year.
How is
this possible? Superfoods.
Admittedly,
the term is subject to cavalier overuse. And the health benefits are frequently
overblown. I get it.
But there are "superfoods" you see in tabloid ads, and
then there are superfoods. I am
absolutely convinced that my steady intake of many of the below uncommon (and other
more mainstream) superfoods has played a major role in helping me break the
glass ceiling on my physical potential.
We've all
heard of acai, goji berries and chia seeds. But I'd be willing to bet most of
you are unfamiliar with more than a few of these more obscure superfoods:
1. Natto:
Heart Health. A popular
fermented soybean food prominent in the Japanese diet, natto is a must for
anyone concerned about heart or circulatory disease. High in pyrazine and the
enzyme nattokinase, blood thinners that can prevent thrombosis (blot clot
formations) by essentially devouring arterial plaque, natto significantly
reduces the risk of suffering a pulmonary embolism (arterial blockage) that
could lead to a heart attack or stroke. Also high in vitamin K, it's excellent
in maintaining bone density. Warning: natto is
a very acquired taste. In fact, it's horrible, unless you're a fan of strange
exotic cheese. Prepare with turmeric and sea salt or alternatively sweeten with
erythritol -- a very low glycemic non-caloric sugar additive derived from
glucose fermentation that retains 60-70 percent of the sweetness of table
sugar. If it's still unbearable, nattokinase is available in capsule form. I
like Doctors
Best (1-4
2,000 FU capsules / day).
2. Cordyceps (Sinensis) Extracts:
Stamina. Well-known
for centuries in Chinese herbal medicine, Cordyceps sinensis is a parasitic
dried fungus that grows on caterpillar larvae native to high-altitude regions
of China, Nepal and Tibet. Gross, right? But awesome when it comes to health
and athletic performance. Pharmacologically anti-oxidative, anti-inflammatory
and anti-lipid (cholesterol lowering), studies indicate enhanced immune system
functionality as well as improved stamina in endurance athletes via increased
aerobic capacity and oxygen utilization as well as stabilized blood sugar
metabolism. Chinese Olympic Track & Field athletes have been swearing by it
for decades, and I can attest to their effectiveness. Another plus? Increased
sex drive and functionality. The benefits of Cordyceps are enhanced when
combined with the adaptogen rhodiola, as they are in Optygen and ShroomTech -- both good recommended products.
3. Turmeric:
Anti-Oxidant / Anti-Inflammatory. A plant native to South India and Indonesia, if you like curry or
mustard, you're already familiar with this yellow food. What you might not know
is that turmeric -- due in large part to curcumin, turmeric's primary active
ingredient -- is one of the most powerful anti-oxidants and anti-inflammatories
on the planet.
The
majority of foods we eat, including low fat diets, promote arterial
inflammation, which is a leading (and often underrated) cause of heart disease.
In the fitness context, exercise-induced physiological stress causes
inflammation, which impedes muscular repair. In a general sense, the more
quickly the inflammation subsides, the more quickly one recovers from training.
Foods like turmeric reduce inflammation, thus expediting recovery (and
circulatory health). Extrapolated over time, an athlete on a nutritional
regimen high in anti-oxidants and anti-inflammatory foods such as turmeric
(buttressed by a predominantly alkaline-forming diet) will in turn be able to
train harder, more effectively and more efficiently in a given time period
while simultaneously taking out an insurance policy against the primary
culprits that foil even the most conscientious athletes -- undue fatigue,
overtraining and illness.
Furthermore,
it's worth noting that there is some evidence to suggest that people who eat
diets rich in turmeric have lower rates of breast, prostate, lung, colon and
skin cancers.
Curcumin
can be taken in capsule form, but it is not the most bio-available substance in
extract form. Personally, I prefer to drink turmeric in a tea -- 1/2 spoonful
dissolved in hot water does the trick.
4. Apricot Seeds & Sprouted Mung Beans:
Cancer Cell Inhibition. Both of
these foods share one thing in common: high levels of laetrile (vitamin B17),
which has been found effective in arresting tumor growth. But how does it kill
cancer cells without killing healthy cells? Without getting too technical,
there is some evidence to support that when laetrile comes into contact with an
enzyme called beta-glucosidase (which is only found in cancer cells), the
laetrile is broken down, releasing "manufactured" hydrogen cyanide
(HCN), which attacks the cancerous cell. Normal cells remain unaffected because
of the mitochondrial enzyme rhodanase, which detoxifies the cyanide component.
Cancer cells lack this enzyme.
I'm not
saying laetrile is a magical cure for cancer. But it might be a cheap
preventive measure.
Organic and raw apricot kernels (the seed inside the pit) are
available online (try Nuts.comor iHerb.com). I blend them into my Vitamix
morning smoothie. Sprout mung beans overnight (using a simple sprouting vessel)
and eat over rice. Alternatively, you can make a broth with turmeric or even
brew a coffee-like drink in a French Press with nutritional yeast.
5. Green Coffee Beans:
Fat Loss. Similar
to green tea and grape seed extract, organic raw (green) coffee beans have
powerful anti-inflammatory and anti-oxidant properties effective in combating
free radical damage. Benefits in weight management are due to two active
compounds, caffeine (lower in green beans) and chlorogenic acid (which is
destroyed by roasting) [TIM: Also found in my perennial fave, yerba mate]. The
caffeine releases fatty acids into the bloodstream from stored body fat, while
the chlorogenic acid increases efficiency of metabolizing these fats while
inhibiting sugar (glucose) absorption by the blood stream.
Simply
grind the green beans and prepare in a French Press like normal coffee.
Alternatively, place the ground beans in water in the sun to brew iced coffee.
However, don't expect it to taste like coffee - it doesn't. Slightly bitter and
somewhat flavorless, try adding erythritol to sweeten. Nor will it give you a
boost; its caffeine content is significantly lower than roasted beans.
There was a rumor that Starbucks was test-marketing some iced green bean elixirs,
but I have yet to see it hit stores. Probably didn't test well.
6. Elk Antler Velvet:
Testosterone Booster. Elk antler velvet isn't just the "fuzz" growing on the animal's antler, it's derived from the whole cartilaginous affair, which is removed from the animal (humanely), dried and ground into a powder (predominantly in Canada and New Zealand). Due to growth proteins called Insulin-like Growth Factors (IGF-1 & IGF-2), this "velvet" creates an endogenous increase in testosterone production, increasing in the body's ability to naturally and rapidly regenerate tissue & bone (antlers are the fastest growing animal tissue known to science -- growing upwards of an inch per day).
Testosterone Booster. Elk antler velvet isn't just the "fuzz" growing on the animal's antler, it's derived from the whole cartilaginous affair, which is removed from the animal (humanely), dried and ground into a powder (predominantly in Canada and New Zealand). Due to growth proteins called Insulin-like Growth Factors (IGF-1 & IGF-2), this "velvet" creates an endogenous increase in testosterone production, increasing in the body's ability to naturally and rapidly regenerate tissue & bone (antlers are the fastest growing animal tissue known to science -- growing upwards of an inch per day).
For
personal reasons, I eschew animal products from my diet, so I do not myself use
elk antler velvet. Nonetheless, and from what I understand, antler removal does
not harm the animal, and is in fact a humane and necessary safety precaution
that helps prevent the elk from attacking each other. The extraction process is
heavily regulated by the Canadian government and the USDA, so make sure your
product is government certified (a precaution against bacterial infection
incident to chronic wasting disease that occurs in hoofed animals). Currently
most of this product is exported to China but is readily available online.
Administer
in capsule or powder form, 250mg/day post-workout or before sleep.
7. Suma Root & the 4 Ginseng Blend:
Adaptogen. Adaptogens are metabolic regulators that increase the body's ability to - for lack of a better phrase -- adapt to environmental stressors, both physical and emotional. Suma is a ginseng-like adaptogen extracted from a root native to Brazil that is linked to improved immune system functionality and hormonal regulation. Combine with (American) ginseng, Ashwaganda (Indian ginseng), and Eleutherococcus (Siberian ginseng) to create a potent combination that promotes longevity and stress management -- normalizing and balancing emotional and physical energy levels. Take in capsules (easily sourced online) or brew into a tea.
Adaptogen. Adaptogens are metabolic regulators that increase the body's ability to - for lack of a better phrase -- adapt to environmental stressors, both physical and emotional. Suma is a ginseng-like adaptogen extracted from a root native to Brazil that is linked to improved immune system functionality and hormonal regulation. Combine with (American) ginseng, Ashwaganda (Indian ginseng), and Eleutherococcus (Siberian ginseng) to create a potent combination that promotes longevity and stress management -- normalizing and balancing emotional and physical energy levels. Take in capsules (easily sourced online) or brew into a tea.
8. Camu Camu:
A sour
lemon-sized orange-purple fruit indigenous to Amazonian lowlands, camu camu
contains an impressive array of phytochemicals, bioflavonoids, amino acids,
vitamins and minerals like beta-carotene and potassium. Most importantly, camu
camu boasts the highest natural vitamin C density of any food on the planet --
anywhere from 20-50 times the level of vitamin C in a typical orange, and
scores extremely high on the "ORAC" ("oxygen radical absorbance
capacity") scale, a method of quantifying the anti-oxidant capacities of
biological samples. Camu camu also reduces levels of the stress hormone
cortisol and facilitates the uptake of serotonin. In other words, it will make
you happy.
Available in supplement form, I like Navitas Naturals Organic
Camu Powder. Add a teaspoon to juice or smoothie (taste is tart, a bit like
orange juice itself).
9. Moringa (Olefiera):
Dubbed
the "miracle tree" and the "world's most nutritious plant
species ever studied," this amazing tree is native to regions of
Africa/Asia but can grow almost anywhere due to its incredible ability to
extract nutrients from the soil and air. Its leaves are an all-around green
superfood; with more than 90 nutrients, moringa is like a utility baseball
player that can excel in every position. High in a wide array of vitamins and
minerals it's anti-oxidant rich (46 anti-oxidants), anti-diabetes (reduces
blood glucose) and promotes heart health (lipid lowering) among other benefits.
Available
in capsule and powder form, brew the powder into a tea or add to juice or your
morning smoothie.
10. Pu-erh Tea:
This tea can be perhaps
the most expensive in the world, with some cakes priced at $350K (for a 250g
cake), its leaves derived from trees upwards of 1,700 years old. A
post-fermented tea product produced in the Yunnan province of China and
carefully aged, the harvesting, creation and ceremony of Pu-erh is an art
steeped in preserved tradition dating back millennia.
But what
makes Pu-erh truly unique is the process by which the leaves are fermented by
microbes after drying and then aged. It is believed that the microbial activity
in the tea provides probiotic health benefits unique Pu-erh, such as reducing
arterial plaque and LDL cholesterol levels as well as aiding in weight loss by
reducing blood sugar levels and improving the body's ability to metabolize fat.
Dramatically less costly versions of Pu-erh are available [TIM: I drink this
version almost
every morning]; versions I have used provide a long-lasting even-keeled energy.
To learn more, I suggest you consult your local teahouse. There is
nothing like a traditional Pu-erh tea ceremony administered by a tea master.
It's an extraordinary experience. If you happen to be in Los Angeles, Colin
Hudon at Living Tea in Venice
is excellent.
To Test or Not to Test?
All well and good, I hear
you saying. But where's the proof? Herein lies the rub. To be sure, studies of
varying legitimacy exist to substantiate the above. But large-scale,
peer-reviewed research requires substantial funding. This funding is often
provided by for-profit corporations that have little interest in validating
natural products that cannot be protected via patents.
That said, I'm not asking you to take my word for it. Do your own
research (Ray Sahelian, M.D.'s website is a good
place to start). Experiment on yourself. Start conservatively, document your
findings, and tweak your way to success.
Perhaps
you won't recognize yourself in the mirror a year from now.
Best of
luck,
Rich
###
Rich's amazing story and techniques are covered in-depth in Finding Ultra: Rejecting Middle Age,
Becoming One of the World's Fittest Men, and Discovering Myself
This post originally appeared on www.fourhourworkweek.com.
And remember, always consult with your doctor before starting any new medication or supplement.
CORRECTION: An earlier version of this article misidentified Living Tea in
Los Angeles as Temple Tea. The establishment has since been changed to Living
Tea.
For more by Tim Ferriss, click
here.
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