One of the BEST Breakfasts to Eat for Proper Elimination and a Toned,
by Joseph Mercola: The
'Other' Sweetener That's Made from Sugar, but Is Closer to DDT
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the Mercola Video Library
author of The
Warrior Diet, The
Anti-Estrogenic Diet, Maximum
Muscle Minimum Fat, and the upcoming book Unlocking
the Muscle Gene, is an expert on how to build muscle and
improve your health with foods.
In this interview,
Ori shares his insights about the timing of your meals to optimize
realize the importance of your food choices, but does it matter
when you eat? Yes, it does. To shed some light on this
issue, I asked fitness expert Ori Hofmekler to share his insights.
What to Eat
You need to
be very particular with your meal size and food choices. Contrary
to popular opinion, the morning is not the ideal time to eat large
meals because during this time your body is in elimination (detox)
When your metabolic
system is operating well, you’ll find that you have to go to the
bathroom each morning, like clockwork. This is important in order
to effectively eliminate toxins and prevent disease. Unfortunately,
constipation is an extremely common problem, and part of the reason
for this is that your body is not “set” to eliminate properly due
to poor diet and improper meal timing.
So, if you’re
constipated, or do not automatically eliminate every morning, it’s
a giant clue you need to re-examine what and when you eat.
eating only detoxifying foods until noontime, such as:
- Low glycemic
fruits such as berries, papayas or green apples
- Light protein,
such as whey protein
The Ideal Morning Fuel
Not only will
whey protein satiate your hunger until lunch rolls around, it can
also help you reap greater benefits if you exercise in the morning.
A recent study
published in the journal Medicine and Science in Sports &
Exercise, demonstrated that consuming whey protein (20g
protein / serving) 30 minutes before resistance training boosts
your body's metabolism for as much as 24 hours after your workout!
as though the amino acids found in high quality whey protein activate
certain cellular mechanisms (including mTORC-1), which in turn promote
muscle protein synthesis, boost thyroid, and also protect against
declining testosterone levels after exercise.
This is in
stark contrast to athletes who load up on carbs to fuel their workouts.
Although popular with many, “carb loading” is a mistake, particuarly
for people engaged in intense strength training, as you will burn
carb fuel very quickly and then “hit the wall.” The same goes for
most people who start their day with muffins, bagels, or pancakes
for example. This type of breakfast typically ignites a vicious
cycle of hunger and snacking on even more carbs. And the more you
continue eating these carb snacks, the more insulin resistant you
Time to Eat Before and After Your Morning Workout
terms, consuming 20-30 grams of whey protein with no sugar added
30 minutes before exercise, and another serving
30-60 minutes afterward can help increase both
fat burning and muscle building. If you are only going to do one
whey meal, then the one after your workout is really crucial. That’s
if you are seeking to increase muscle growth with strength training.
exercise, especially resistance, or strength training, you cause
muscle microtrauma. Usually it’s a good thing because this microtrauma
actually stimulates muscle development, but this muscle microtrauma
impairs glucose utilization in your muscle for about 30 minutes
up to an hour, and sometimes more.
the wrong time to put carb fuel into the muscle.
we are not putting carbohydrates in the meal it’s fine to have your
recovery meal about 30 minutes after exercise.
exercised properly, you’re not really hungry in the first 30 minutes
anyway. And if you feel very hungry, you didn’t exercise well. When
hunger peaks up you typically sense it 30 minutes or an hour
later that’s the right time to eat. So listen to your body.”
why eating directly after exercise is discouraged has to
do with the fact that your body shuts down digestion during intense
exercise, and it takes a little while before your body is ready
to start digesting food.
Watch Your Portion Sizes
down digestion. This is also why Ori recommends eating smaller meals
during the working (stressful) hours of the day. In short, your
body cannot adequately process a large meal if you’re constantly
on the run physically or mentally.
seems to provide great nourishment under those circumstances. That’s
if it’s high quality. Whey protein yields the fastest nutrient delivery.
It will only remain in your system for 15 to 30 minutes, so it’s
very easily digestible and assimilated providing you with
the highest amino acid score than all protein foods. And incredibly,
it also gives you a great energy boost without overspiking your
benefit of whey is that it promotes production of satiety peptides
which help maintain your testosterone and thyroid hormones at healthy
As I’ve shared
protein is the staple of my morning meal. I consume one serving
prior to exercise, and one after, as described above. The other
components I add to my shake are:
- Raw eggs
- Raw organic
coconut oil (about one teaspoon)
chia seed fiber and protein powder
- Two Complete
- One vitamin
however, forms an ideal meal for that first part of your day.
and eggs compliment each other,” Ori explains. “Basically,
they enhance each others amino acid score… they belong to a similar
family that has similar components… Both are naturally designed
to support development and growth.
does add good fuel. It’s the best fat fuel during the active hours
of the day… with antibacterial properties… It’s also stable. It
doesn’t get rancid, so it’s a very good choice.”
I used to use
coconut milk but have switched to Fresh Shores Extra Virgin coconut
oil due to concerns about BPA and phthalates in the lining of the
cans. As long as you are using a hand mixer it will mix very nicely
and you will not notice any solid chunks. The blender also works
very nicely for mixing the eggs very well so there isn’t any texture
issue to be concerned with.
As for the
choice of milk, both raw milk from sheep and goat are rich and alpha
lactalalbumin, and the raw milk creates a wonderful synergy with
the whey. Whey is, of course, a part of milk to begin with, but
when you add raw milk to it, you actually get something similar
to human breast milk, according to Ori.
with using raw milk is that it slows the absorption of the whey,
so while it’s great in the morning to give you stamina, you’ll want
to avoid using it before your workout if you exercise in the afternoon,
because at that time your body has entered the burning phase.
afternoon, just take 20-30 grams of whey before exercising,”
Just be sure
that if you decide to mix anything else into it, make sure it’s
How to Select
a High Quality Whey Protein
protein is a by-product of dairy, it’s important to make sure it’s
derived from grass-fed,
non-hormonally treated cows. It should also be minimally processed
in order to preserve beneficial immuno components such as immunoglobins,
bovine serum albomin, lactoferins, and other key amino acids and
whey products are derived from pasteurized dairy and processed with
heat and acid, which destroys the whey's fragile Immuno components
and damages important amino acids. Many of them also contain chemical
additives, detergents and artificial sweeteners, which are known
for their health shattering effects. And contrary to popular belief,
sweeteners actually sabotage your weight
loss efforts by impairing your ability to regulate your appetite
you'll want to look for medium chain triglycerides (MCTs),
not long chain fatty acids. MCTs are easily digestible, and they
spare branch chain amino acids and leucine from degradation to energy.
Hence, they increase the utilization efficiency and anabolic properties
of the whey. For more in-depth information about whey protein and
its many health benefits, please see
my previous interview with Ori on this topic.
A Novel Way
to Add Probiotics
can also be added to your shake. In fact, probiotics increase the
bioavailability of your protein and they play a critical role in
protecting your body from waste toxins, pathogenic bacteria, and
One way of
doing it is to place it directly into the whey powder. Another option
is to open the capsule and pour the probiotics into your raw milk.
Then place it in the fridge and let it ferment overnight, or for
a few days.
What you end
up with is a sour milk that is highly beneficial not just for your
digestive system, but also for your cardiovascular system. It will
also act as a cofactor for muscle building as they help your body
utilize and produce amino acids.
2011 Dr. Joseph Mercola
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