Download Beyond Training : Mastering Endurance, Health and Life PDF

TitleBeyond Training : Mastering Endurance, Health and Life
File Size4.7 MB
Total Pages550
Table of Contents
                            Copyright Page
FOREWORD by Chris McCormack
PREFACE: Is Exercise Unhealthy?
INTRODUCTION: How I Went from Overtraining and Eating Bags of Thirty-Nine-Cent Hamburgers to Detoxing My Body and Doing Sub-Ten-Hour Ironmans with Less Than Ten Hours of Training a Week
	CHAPTER 1: A Tale of Two Triathletes: Can Exercise Make You Age Faster?
	CHAPTER 2: Everything You Need to Know About Heart Rate Zones
	CHAPTER 3: The Two Best Ways to Build Endurance as Fast as Possible (without Destroying Your Body)
	CHAPTER 4: Underground Training Tactics for Enhancing Endurance
	CHAPTER 5: The Five Essential Elements of an Endurance-Training Program That Most Athletes Neglect
	CHAPTER 6: How the Underrecovery Monster Is Eating Up Your Precious Training Time
	CHAPTER 7: Twenty-Five Ways to Know with Laserlike Accuracy if Your Body Is Truly Recovered and Ready to Train
	CHAPTER 8: Twenty-Six Top Ways to Recover from Workouts and Injuries with Lightning Speed
	CHAPTER 9: The Seven Best Ways to Beat a Hidden Killer That Sabotages Your Recovery
	CHAPTER 10: Everything You Need to Know to Sleep Better, Eliminate Insomnia, Conquer Jet Lag, and Master the Nap
	CHAPTER 11: Forty Easy Meals for Busy Athletes: How to Fuel Your Body with the Thousands of Calories Needed for Endurance and Extreme Exercise without Destroying Your Metabolism
	CHAPTER 12: What Two Five-Year-Old Boys Can Teach You About How to Track Calories and Log Your Diet the Right Way
	CHAPTER 13: How Much Carbohydrate, Protein, and Fat You Need to Stay Lean, Stay Sexy, and Perform Like a Beast
	CHAPTER 14: The Zen of Customizing Your Diet to Your Unique Body and Goals
	CHAPTER 15: Nine Bad Things That Happen When Digestion Goes Awry, How to Hit the Reboot Button on Your Gut, and the Best Way to Detox Your Body
	CHAPTER 16: The Truth About Eating Before, During, and After Workouts and Races
	CHAPTER 17: The Twenty-One Best Kitchen Tools, Grocery Shopping Guides, Cookbooks, Websites, and Local Resources for Fueling Your Active Lifestyle
	CHAPTER 18: How to Protect Your Body from the Ten Hidden Killers in Your Home
	CHAPTER 19: The Zen of Getting Über-Fit without Neglecting Your Friends, Your Family, and Your Career
	CHAPTER 20: My Top Ten Time-Saving and Productivity Tips—Including How to Quit Mowing Your Lawn
	CHAPTER 21: Two Ways Your Brain Breaks and Exactly What You Can Do About It: Fixing Neurotransmitter Dysfunction
	CHAPTER 22: Twenty-One Ways to Hack Your Brain: A Complete Guide to Enhancing Your Brainpower, Creativity, Focus, Motivation, and IQ
	CHAPTER 23: Ten Rules for Becoming an Ancestral Athlete
	CHAPTER 24: Closing Thoughts and Additional Resources
Document Text Contents
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Install f.lux ( on your computer to dim the screen at night.
Wear blue-light-blocking glasses, especially for evening computer use. I
recommend Gunnar brand (because they actually look cool) or a custom-
designed set of Irlen glasses (see
Use blackout curtains in your bedroom.
Put a blue-light-blocker screen on your computer.
If you really want to geek out, install low-blue lightbulbs in your home (or
at least in your bedroom).

If you want to argue that our ancestors slept under the stars and therefore
these darkness-creating tools are necessary, I am totally willing to agree—as
long as you go to sleep relatively close to sunset and wake at sunrise. I don’t
know about you, but I personally don’t have that kind of discipline.

3. Sounds
If you live in a noisy neighborhood or a train passes by your house at

midnight, 2 a.m., and 5 a.m. (as it does by mine), then you may need some help
blocking out noise. In this case, you can:

Use a white noise app (which “silences” barking dogs, crying kids, sirens,
airplanes, and the like).
Use the Dream Essentials contoured face mask with earplugs to block light
and sound.

But sounds can go way above and beyond simple white noise. If you
understand how sound and music affect your brain waves, you can use this
knowledge to alter your mental and physical performance states with laserlike
accuracy. It sounds geeky, but I’m going to explain how.

At first glance, it can be a bit intimidating to try to understand how brain
waves work. But here are the basics: Your brain is made up of billions of cells.
These are your neurons, and they (like the rest of your body) use electricity to
communicate with one another. As you can probably imagine, billions of
neurons sending signals at the same time produces an enormous amount of
electrical activity in your brain, which can be measured with
electroencephalography (EEG)(4).

As discussed in chapter 4, when you graph the electrical activity of your brain
using EEG, you generate a brain-wave pattern, which creates a “wave” pattern
because of its cyclic nature(18). (Refer to Figure 4-3 on see here.)

Most of us spend most of our lives primarily in a beta-brain-wave state—
aroused, alert, concentrated, but also somewhat stressed. But when we lower the

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aroused, alert, concentrated, but also somewhat stressed. But when we lower the
brain-wave frequency to alpha, we put ourselves in an ideal state to learn new
information, perform more elaborate tasks, learn languages, analyze complex
situations, and even be in what sports psychologists call “the zone,” which is a
state of heightened focus and performance. This is partly because the slightly
decreased electrical activity in the brain can lead to significant increases in feel-
good brain chemicals like endorphins, norepinephrine, and dopamine.

You can also lull your brain into producing delta or theta waves. For example,
when you meditate, you are focusing on something, whether it’s a candle flame,
your breath, a mantra, or a prayer. When you focus like that, the electrical
patterns in your brain slow down, and the amplitude of your brain waves
generally stabilizes into a relaxed range. But it turns out that you don’t need to
be a monk to achieve this state.

Instead, you can use what’s called “brain-wave entrainment” to get the same
effect. Brain-wave entrainment is any method that brings your brain-wave
frequencies into step with a specific frequency. It’s based on the concept that the
human brain has a tendency to shift its dominant EEG frequency toward the
frequency of a dominant external stimulus (such as that of music or other sound).

The type of sound frequencies that are typically used in brain-wave
entrainment are called “binaural” beats. The way these work is that two tones
close in frequency generate a beat frequency at the difference of the

FIGURE 10-2. How Binaural Beats Work

It’s not as complicated as it sounds. For example, a 495-hertz audio tone and
a 505-hertz audio tone (whether overlaid in music or in a sound frequency)
produces a 10-hertz beat, which is roughly in the middle of the alpha-brain-wave
range (see Figure 10-2).

In my podcast episode “How You Can Use Sound and Music to Change Your
Brain Waves with Laser Accuracy and Achieve Huge Focus and Performance

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Figure 21-4. Adapted from “Chemical Synapse” in Wikipedia. Retrieved from

Figure 21-5. Adapted from “How Antidepressants Work” in HowStuffWorks. Retrieved from

Figure 21-7. Adapted from “Multiple Sclerosis” in MedlinePlus. Retrieved from

Figure 21-9. Adapted from “Hypothalamic-Pituitary-Adrenal Axis” in Wikipedia. Retrieved from

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