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Index
Cover Page
Copyright Page
Acknowledgments
Contents
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
Part 1. FITNESS
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
Part 2. RECOVERY
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
Part 3. NUTRITION
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
Part 4. 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
Part 5. THE BRAIN
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
FIGURE CREDITS
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