Simple and Sinister 2.0 - Simplicity of Training - The Best Results I Ever Had - Who Compares, Who Cares? - Step Loading, Rule of 24 - Keeping it Pavel - My Health Routine

Simple and Sinister 2.0

Simplicity of Training

The Best Results I Ever Had

By Adam Mundorf

“The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do -- period.” - Pavel Tsatsouline

"There is no better entry into strength than the kettlebell. Learning to do swings and get-ups properly will lay a great movement foundation : flexible hips, strong abs, important bracing, breathing, and shoulder packing skills, etc.

Every other modality, bodyweight or barbell, will be much easier, stronger and safer with a kettlebell foundation." Pavel Tsatsouline

Simplicity of Training

You don't need to do everything, all of the time.  The program minimum by Pavel Tsatsouline covers much of the basics.  Here is the program in a nutshell.  There is much more to it in terms of programming but if you want to learn more just buy the book.

• Warm Up
• 3(5) Prying Goblet Squat
• 5 Curls on Last Rep of Each Set
• 3(5) StrongFirst Hip Bridge
• 3(10) Halo
• Swings
• 10(10) One Arm or Two Arm depending on the day
• Every other training session is done with the two arm.
• Turkish Get Up
• 5(1) Turkish Get Up
• Pre-Bed Stretches(1 to 3 Circuits except Bar Hang is done only once at the end)
• 90/90 Stretch
• QL Straddle Stretch
• The key with these above stretches is to really relax into the stretch.  Take your time and just enjoy it.
• Hang on Pull Up Bar
• Other Notes
• Between even number sets you use expand your hand bands to work your finger extensors.
• You breathe nasally slowly and take your time between sets.
• Perform fast and loose drills to shake off the tension.
• Always use a bit of chalk.
• After 24 sessions with a weight (more on this later), I will begin to introduce two sets of a heavier weight.  Overtime, I will work up to using heavier weights almost effortlessly.
• Apply Cornhuskers Lotion before bed on workout days to keep your hands moisturized, especially because you're now using chalk.
• Jolts
• On the 10th and 20th of every month, you test yourself with an unrelated activity.  It can be anything you want.
• My favorite 'jolt' is farmer carrying my 32kg kettlebells until form failure.
• All you do is the Simple and Sinister Warm-Up and then hit your jolt.
• Same pre-bed stretching as before.

The prying goblet squat unlocks your hips plus the curls allow for some arm work.  The StrongFirst hip bridge activates the glutes and stretches the hip flexors.  The kettlebell halo unlocks your shoulders and works the whole shoulder girdle.  The kettlebell swing works with your hinge pattern and your whole posterior chain.  The turkish getup strengthens the shoulders and teaches your body how to move as one piece.  The 'expand your hand bands' between sets, balance out all of the gripping done during kettlebell training and hopefully life.  The cool down stretches stretch your hips, back and sides.  The hanging from a pull up bar decompresses your spine and improves shoulder health.

What's missing from the above?  Not much.  Could you do a bit better?  Probably but not without added complexity.  For the record, the book is worth getting.  There is also an excellent online course that can be found here : https://strongfirst.skilltrain.com/Pages/Public/Courses  There is so much more nuance to the program than what I wrote above.

The Best Results I Ever Had

The year was 2012 and I was a furniture mover in Philadelphia plus was an avid kettlebell lifter.  My plan was simple : Wake up before work, do the program minimum from Enter the Kettlebell and eat a hearty dinner when I get home.  My body was strong, my confidence was high and my vision for the future was bright.  I put in the work and as Dan John put it : "Little and often over the long haul."  The long haul is where I struggled.  Somewhere along the way my mind got cluttered.  I started to accumulate more training books, more ideas and quite frankly less results.  This ends today.  I will complete Simple and Sinister through to the Timed Simple standard.  My mind is no longer cluttered and my vision is clear.

Who Compares, Who Cares?

Don't compare yourself to others who don't have the same lifestyle as you.  A workout for a construction worker will be different than someone who sits at a desk all day.  This is why the program above rocks.  You do it as frequently as possible depending on your energy, time and schedule constraints.  So at the end of the day : Who compares and who cares?

Step Loading, Rule of 24

Simple and Sinister is meant to be run about 5 to 6 days a week through the Timeless Simple standard.  Now, if you read the above section, you realize that having an active occupation, demands more recovery thus more days off.  So, instead of going by a strict calendar month, we will be going by number of sessions with a given weight.  That number will be 24.  6 days a week multiplied by 4 weeks in a month equals 24 total sessions.

Keeping it Pavel

Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Pavel Tsatsouline?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Pavel.

Follow me on my journey.  Repeat Until Strong.

Pick One Thing and Good Luck : Follow the Program : Program Progression : Diet and Nutrition : Conclusion

Pick One Thing and Good Luck

Follow the Program

Program Progression

Diet and Nutrition

Conclusion

By Adam Mundorf

"Great news, You have so many choices.  Bad news, you have too many choices." -- Pavel Tsatsouline

Pick One Thing and Good Luck

I was emailing with a high level strength legend and he advised me on my future in strength.  He knew about my program hopping dilemma and in his simple wisdom and gave me a simple prescription.  A miracle cure to my program hopping :  "Pick one thing and good luck."  This really resonated with my body, soul and mind.  The best results I ever had were when I only had limited options.

One Program + Unwavering Adherence = Results

Follow the Program

Do I or you know better than the author?  Most likely we do not.  We are not subject matter experts or have the breadth of experience these authors of these books/programs have.  Follow the programs as written and you cannot go wrong!  Don't begin a program that is not compatible with your lifestyle.  You know your daily stressors, schedule and energy demands.  A metal worker should not follow the same program as an accountant.  Be wise before embarking on the journey.

Program Progression (Beginning on 03/04/2025)

This is the path forward that makes the most sense to me.  These programs are by two main authors :  Pavel Tsatsouline and Geoff Neupert.  These gentlemen are the authors who resonate the most with me and I've gleaned the most knowledge from their work.  You will notice two separate categories for the type of program : park bench and bus bench.  Park bench programming is a type of program where there are goals but there is more flexibility of scheduling and you stay a while.  Bus bench programming is where there is a destination, concrete goals and the scheduling is strict.  Behold my path to Muscle and Strength :

• Simple and Sinister 2.0 (Park Bench) (Rejuvenation)
1. Goal
1. Timeless Simple
2. Reasoning
1. This will let you set a foundation of kettlebell training using the goblet squat, swing and get up.
2. This is a rejuvenation eating style because this routine is a GPP program and isn't specifically geared towards hypertrophy.

• Simple and Sinister 2.0 (Bus Bench) (Hypertrophy)
1. Goal
1. Timed Simple
2. Reasoning
1. This further your foundation of kettlebell training using the goblet squat, swing and get up. The timed simple standard will give you concrete goals to reach and will show you master the simple standard.
2. This is a hypertrophy eating style because you are now using the 32kg bell almost full time and are following a more stringent schedule with testing.

• Rite of Passage (Bus Bench) (Hypertrophy)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will build upon your kettlebell foundation and build more strength through the press, chin up, swing and snatch.
2. This is a hypertrophy eating style because you will be doing high volume presses and pulls with a stringent schedule.
• Return of the Kettlebell (Bus Bench) (Hypertrophy)
1. Goal
1. Bodyweight Press with Double Kettlebells
2. Long Cycle Clean and Jerk with 32kg
1. Goal Dependent on Bodyweight.
1. If you're 200 pounds you'll have to put up 20 reps.
2. Reasoning
1. This will give you a solid hypertrophy and strength plan to build upon your Rite of Passage foundation.
2. This is a hypertrophy eating style because this program is meant to pack on mass and is extremely taxing.
• Simple and Sinister 2.0 (Bus Bench) (Hypertrophy)
1. Goal
1. Timed Sinister 
2. Reasoning
1. This will allow you to become reacquainted with your Simple and Sinister program.  You will work up to a timed 48kg swing and get up which will leave you little to be desired.
2. This is a hypertrophy eating style because you will be working with 32kg and above almost full time with stringent testing standards.
• Kettlebell Axe and One Arm Push-ups (Park Bench) (Rejuvenation)
1. Goal
1. 40 Sets of 6 h2h swings with 48kg
2. Turkish Get Up
1. Simple and Sinister Style
2. Reasoning
1. This will build your power with your new found strength and hypertrophy.  Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.
2. This is a rejuvenation eating style because the kettlebell axe protocol is an endurance protocol meant to increase health and vitality. Hypertrophy isn't a concern with this program.
• Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks (Park Bench and Bus Bench) (Rejuvenation and Hypertrophy)
1. Goal
1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
2. Reasoning
1. Kettlebell Muscle is a legacy program of hypertrophy.  This will allow you to build solid amounts of muscle and q&d will provide you with conditioning/power.
2. This is a hypertrophy eating style because kettlebell muscle is a super intense protocol that is specifically meant to pack on muscle. This program is no joke.
3. This is also a rejuvenation eating style because quick and the dead is meant for health and vitality. It is meant for power and not hypertrophy specifically.
• Time for Barbell Training (Park Bench and Bus Bench) (Rejuvenation and Hypertrophy)
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.
• Time for Specialization
1. One Movement Programs
2. Gymnastics
3. Ballet
4. Etc
• Make Your Own Training System
• If you've completed all the above programs, I'd wager you can make your own training philosophy.  You'll have the wisdom and empirical evidence to create your own philosophy.

Diet and Nutrition

I've struggled with diet and nutrition a lot over the years.  Having grown up overweight, I have an innate addiction to junk foods but I've pretty much conquered that through abstinence.  I can't just eat one!  Anywho here is my approach to diet and nutrition, mainly inspired by Ori Hofmekler.  Ori Hofmekler created the Warrior Diet and was largely responsible for the popularization of intermittent fasting in the early 2000s.  I've corresponded with him often and consider him a mentor of mine.

You'll notice in the above programs there are two separate classification of programs : rejuvenation and hypertrophy.  In my opinion these require different eating styles.  

Rejuvenation

• Daytime
• Water
• Zero Calorie Caffeine
• Fruits
• Vegetables
• Nighttime
• Cup of Whole Milk Yogurt with Honey
• This serves as either a post workout meal or an appetizer to your evening meal.  A sweet treat of sorts.
• Salad 
• Steamed Vegetables
• Entree
• Three times a week
• Eggs and Rice
• Twice a Week
• Peanut Butter Sandwiches with Honey if I want.
• Twice a Week
• Applegate Chicken Nuggets and Rice

Hypertrophy

• Daytime
• Water
• Zero Calorie Caffeine
• Fruit with a Cup of Greek Yogurt every few hours
• Nighttime
• Cup of Whole Milk Yogurt with Honey
• This serves as either a post workout meal or an appetizer to your evening meal.  A sweet treat of sorts.
• Salad
• Steamed Vegetables
• Entree
• Three times a week
• Eggs and Rice
• Twice a Week
• Peanut Butter Sandwiches with Honey if I want.
• Twice a Week
• Applegate Chicken Nuggets and Rice

So, as you can see the approach is pretty dang simple.  You keep it light during the day and heavy at night.  This keeps you light on your feet during the day and when the work day is done, you get to go to bed with a full stomach.  You digest while you sleep rather than diverting energy to digestion while you're awake.  I think this makes perfect sense but of course different strokes for different folks.

Then with the rejuvenation eating style, you consume no protein during the undereating phase.  During the hypertrophy eating style, you consume light protein with fruit to get some extra protein and calories in before beginning the evening meal.

You can tell there are no supplements included in this eating style.  This is by design because supplements are so dubious and complicate a simple life.

Conclusion

Enjoy being a beginner again.  No matter how experienced you are, it never hurts to take a step back and become reacquainted with the fundamentals.  Enjoy the process of starting from step one and embrace every roadblock along the way.  Mastery takes time.  The path will ebb and flow, for success is not a straight line up but a series of peaks/valleys.  I will end this blog with a quote from Mark Reifkind :

"If you want to be strong, you must be tough." -- Mark Reifkind.

Bang for Your Buck Mobility Guide

 Mobility Work

• Joint Circling
• Qi Gong Hip Circles
• Neck Nods
• Arm Circles
• Arm Shrugs
• Elbow Circles
• Wrist Circles
• Spinal Twist
• Hip Circles
• Knee Circles
• Ankle Circles
• Bar Shoulder Dislocates
• Hang from a Pull Up Bar
• Active Stretching
• Toe Touch/Reach Overhead
• Downward/Upward Dog Switch
• Trifecta (20 Second Holds)
• Bridge Hold
• L-Sit Hold
• Twist Hold
• 7 Minute Squat Sit

Fountain of Youth : Exercise, Mentality, Sex/Semen Retention and Nutrition for Longevity

Fountain of Youth : Exercise for Longevity

By : Adam Mundorf

Joints and Tendons : The Strength Conundrum

For longevity, I believe the most important thing is joint health and tendon health.  Being able to move fluidly and smoothly through space without pain should be a priority.  Most people really don't need to be all that strong.  Past a certain point, I believe reaching for strength becomes a detriment.  Unless you're someone who makes a living by lifting weights, moving from a 400lb deadlift to a 500lb deadlift won't improve your quality of life.  The higher you move up the strength scale, the more it becomes not worth it.  Speaking of weights, are they even necessary?

Exercise Modality for Longevity

Weights are not required to have a healthy and long life but a form of resistance certainly is.  Resistance can be weights, bodyweight or anything that stresses your muscles, your body cannot tell the difference.  Honestly, it doesn't matter what modality you choose but I do believe your bodyweight is the best modality.  Too many people dismiss bodyweight training as too easy or not effective because it's actually more difficult than weight training.  Bodyweight training really magnifies weaknesses and imbalances.  If you progress to very advance forms of bodyweight training, you'll be as strong as you ever need to be.  Imagine if you could master the following exercises : One Armed Push Ups, Pistol Squats, One Arm Chin Ups, Strict Hanging Leg Raises, Handstand Pushups, Stand to Stand Bridges, One Arm Fingertip Pushups, Doubled Over Towel Hangs with One Arm, One Legged Calf Raises off Steps and Neck Bridges.  You'd be practically inhuman in terms of strength.

This is my theory on what is ideal for longevity but I'll be honest it's not what I do.  I love weights a bit too much to go pure calisthenics.

Rep Speed and Tempo for Longevity

I've come to the conclusion that the bulk of one's training should be done with a slow, deliberate and purposeful cadence.  Especially when performed with joint longevity in mind.  Going slow and keeping complete control of a movement allows our to master a movement while at the same time sparing your joints and building time under tension.  This doesn't mean that explosive don't have a place but there is a risk in explosive movements.  The quality of repetitions will always overrule the number of repetitions.

Keeping your Joints Healthy for Life

If there is one area of health and fitness that doesn't get enough respect, it's joint and tendon health. If your joints are sore and hurting, your quality of life will suffer.  Most joint problems stem from inactivity and not overuse.  Luckily, avoiding joint and tendon problems are easy, if you follow these simple steps : Choose your exercises carefully, Perform mobility drills daily, Move frequently throughout the day and spend time on the floor.

Cardio for Longevity

Cardio for longevity is different than conventional cardio.  You don't want to be a marathon runner, running 3 to 5 miles on grass is more than enough.  I think running is an essential skill for self defense, the best self defense is running away.  Swimming, jump rope and running are all good forms of cardio when not done to extremes.

Nutrition

My view on nutrition is inspired by Ori Hofmekler's Warrior Diet and 7 Principles of Stress.  The nutritional philosophy is centered around 18 - 20 hours of fasting or undereating and 4 - 6 hours of "overeating".  Being able to perform without any fuel in the body is an important skill.  This eating style provides energy during the day and full compensation at night.  There are certain nuances to the above style but that's for a different post.  My view on body composition and health.  I believe that if you aren't too skinny or morbidly obese you're fine.  Seriously, stop stressing about getting that six pack or looking a certain way, that stress is probably killing you faster than having a bit of fat will.  If you can still move reasonably well, joints feel good and are feeling well, you're fine.

Mentality

I believe the greatest philosophy available to us is Stoicism.  What other philosophy can be practiced by both a slave and an emperor?  They both came to the same conclusions but had vastly different qualities of life which proves to us one thing : The quality of our life is dictated by the quality of our thoughts and processing them in a positive manner.

Porn, Sex and Semen Retention

This is a tricky part for many men and women.  I've struggled with this for at least a decade.  It's a double edged sword.  Porn plants unrealistic expectations in the mind of young men and women.  The average woman you meet is not a porn star.  The average man you meet is not a porn star.  These are movies and fantasies that do not hold up in real life.

In reality sex is an intimate act not to be taken lightly.  You are putting yourself into a vulnerable position and are exchanging energy with somebody else.  You must be selective on who you do these acts with or risk the consequences of getting mixed up with some real negative or toxic people.  To make matters even more serious, a human being can be created from this act.  A whole soul that will laugh, cry and be a person.  Don't take this lightly.

Semen Retention is an ancient practice which involves refraining from ejaculation and in some cases having non-ejaculatory orgasm.  I've practiced this off and on for about a decade.  It's a very hard philosophy to follow in modern life, especially when pornography and sexually explicit media is all around us.  In all of my readings I've come to the conclusion that all semen retention is, is a transfer of energy.  Instead of expelling that energy through masturbation or frivolous sex, you're putting that pent up energy towards other things.  Those things should be positive like creativity or exercise.  This is called sexual transmutation.  If you don't properly transmute your energy towards creative processes, you will become stressed and on edge.  Ask me how I know?  You need to transmute the energy or you'll go nuts but once you properly transmute things get interesting.  Social anxiety fades away.  The sun feels brighter and the grass looks greener.  You feel a bit more pure, similar to how summers were as children.  This comes with a caveat, the brighter the morning, the darker the night.  You're high's are higher but your lows can get unfathomably low.  Especially, when a man grows older, a bit lonelier and introverted.  A woman doesn't just appear in your life one day.  Those effortless social interactions you had when younger, no longer present themselves.  Your friends get married, move away, some die and others go MIA.  No longer do you receive calls for parties or hangouts.  It will happen gradually but then one day you look in the mirror and realize, you need to put in the effort and put yourself out there.  If you're not busy living, you're busy dying.

In Conclusion
In conclusion, I want to give a shout out to a friend and mentor of mine Steve Maxwell of maxwellsc.com.  Steve has been involved in strength and conditioning for over 50 years and still moves well into his 60's.  Allot of my theories and philosophies have been planted by Steve's influence.

  

My Conversation with Al Kavadlo

My Conversation with Al Kavadlo

• Demonstrating strength vs building strength.  Where do moves like pistol squats, muscle ups and human flags fit into all of this?
• Al believes there is a healthy compromise but he does consider those being exercises.  An exercise to one person could be a feat of strength for another.  At the end of the day, low reps are for those who are technically perfect.  If you want to get better at an exercise, you need to pursue more reps.
• Evolution of the PCC.
• It's always changing depending on the sorts of questions people ask at certs.  Manual hasn't been altered in quite a while.
• Joint and Tendon Health.  Exercise cadence and Tempo.
• There's a time and place for explosive exercises.  Most of the time your reps should be done with complete control.  No need for super slow.
• Active vs Passive Stretching.
• Al has gotten lots of benefit from both passive and active stretching.
• Are weights really conducive for longevity and vitality?  Is it just coincidence that many people gravitate to calisthenics as they age?
• He says that weight lifting gets more difficult as one ages.  It's the heavier and heavier mentality that gets you.  It's worth noting that many great old men like Jack Lalanne and Steve Maxwell have gravitated towards calisthenics.
• Convict Conditioning
• Many people took Convict Conditioning too far.  Far too dogmatic with the rep ranges.  The key is progression of the exercises, not exactly the reps.

 

Steve Maxwell -- Questions and Answers

 

My Conversation with Steve Maxwell

Steve's website is http://maxwellsc.com/

Questions and Answers

• Body weight or weights for longevity and health
• Neither really matter.  Steve has known many people who do all training modalities who are athletic/healthy into advanced age.
• Just have complete faith in whatever program you choose.  If you believe it won't work, it won't.
• Training to be strong and healthy for life
• Perfect form/technique is key.
• Time under tension is important.  Not using momentum but using your strength.
• You become stronger when you rest.
• The stronger you get the less exercise your body can stand or needs.
• Know the difference between recreation and exercise (I'll cover this further down.)
• Breath work is very important for longevity and strength. I will cover this further down.
• Sustainability is key.  Don't wreck yourself for a feat.  An example of feats would be muscle ups, one arm chin ups, one arm pushups and pistol squats.  
• Things people should do more and less of
• Less -  Sitting
• More - Mobility, Walking and Breath Work
• Semen Retention/Pornography
• Masturbation/Porn is negative and dangerous.  It destroys mental health and drains your energy.
• You'll be left unfulfilled because your partner won't be able to fulfill your imagination.
• Porn plants unrealistic expectations of what a woman should be to you.
• You should have the inner discipline to say no to pornography and masturbation.  
• Some studies say that regular sex can promote longevity. 
• You should apply the creativity that comes from semen retention to projects or something productive.
• Mental Health
• The mind affects your whole body.
• You must examine your belief systems and relationships.
• Having a positive outlook is of utmost importance.
• Always be thankful and use positive affirmations.
• The difference between Recreation and Exercise
• Recreation
• Is fun and intuitive.
• A goal like a certain weight for a press or deadlift.
• It is generally unsustainable into old age.
• Some examples of confusion between recreation and exercise would be some of the stunts performed by the barstarzz and calisthenic kingz.  Sure, the stuff they do is impressive and cool but almost none of them are over the age of 40.  Some of the younger ones are already nursing shoulder/elbow/knee injuries.
• There is nothing wrong with recreation as long as your understand that there is the risk to reward ratio.
• Exercise
• Exercise should always prevent injury, not cause it.  If you get injured during exercise your really have to examine what you're doing.
• Exercise should increase strength, muscular endurance, cardio respiratory function, mobility/flexibility and decrease chance of injury. 
• The only one that meets this definition is strength training regardless of modality. 
• Breathing
• You should breathe into your stomach.  
• Breathing in to the chest causes a stress response through your sympathetic nervous system.
• During exercise always be aware of your breathing.  
• Recovery
• You know you're not recovered when:
• Your morning heart rate is 5 beats above normal.
• You don't feel like training or have no joy for the workout.
• Your BOLT score.

I had a wonderful conversation with Steve.  He's available for phone consults just follow the link I put on top of this post.

My Conversation with Ori Hofmekler

 My Conversation with Ori Hofmekler

• Pasture Raised vs Grass Fed
• Doesn't really matter.  Don't stress over it.
• Water fasting vs Undereating
• It truly is a personal preference BUT Ori believes undereating provides great additional benefit.
• How to undereat correctly?
• Coffee and greens mainly.  Chewing herbs like cilantro, parsley and arugula.  Maybe have a little light fruit and some dairy.
• Timing of Workouts and are recovery meals necessary.
• No longer necessary.
• Olive Oil vs Butter
• Stick with olive oil mainly.  Just use what you enjoy for taste and pleasure.  Coconut Oil is great as well.
• What's an example of a complete main meal without eggs or fish?
• Generally you want to have a good protein source like eggs/meat/fish/dairy.  If not you can combine legumes, vegetables and raw nuts.  You can combine black rice with legumes.  Never combine rice with nuts.
• Vitamins and Recommended Supplements
• It's best to use none.
• Rotating proteins and nuts?
• Eat one nut at a time to not develop an allergy.  Also work on rotating protein sources.
• What's the healthies eating protocol when you're sedentary all day?
• Try to wake up early and bang out 15 minutes of intense drill.
• During lunch try to go for a walk.
• Try having some yogurt, berries and juice some greens.
• How to maximize nutrient timing for AM and PM workouts?  If I workout at 5pm what should my post workout meal look like?
• Green Juices and/or coffee are all you really need for preworkout.
• Post workout meals should be yogurt or milk.  No Shakes.
• Just eat a full and satiating meal post workout.
• Do you still recommend Recovery Meals?
• Not really because Ori's approach has changed from performance to longevity based.
• There really is no timeline for recovery meals but green juices would be useful to reduce inflammation.
• How would the Warrior Diet look based around seasons?
• The Warrior Diet principles stay the same.  During the cold season you can have some soup or broth during the day.
• During the Summer you can pretty much undereat forever.  Lots of vegetables, light protein and fruit.
• Go by how you feel essentially.
• What if I workout after 18 to 20 hours without food?
• Don't go too intense.
• If you're performance oriented, have something small beforehand.
• Pulse Feeding for muscle building?
• Ori still supports pulse feeding but no more shakes.  Only things like yogurt and milk.

My Notes/Ramblings About this Conversation

I really enjoyed my conversation with Ori and seeing how his ideas have evolved.  It seems that Ori has changed from performance to a more anti inflammatory and longevity based approach.  Personally, I think this is a change for the better.  The green juicing and vegetables will prime your body for the main meal at the end of the day.  Filling your body with live/digestive enzymes.  Ori was really adamant that chewing is vitally important for all digestive processes.  The saliva is the most important part of digestion.  It's nice to see the shift away from supplements into whole food.  Ori is really adamant about not overstressing your body.  You need to roll with the punches of life and never be afraid to change from undereating during the day to water fasting.