Let’s go step by step through each part of our nutrition philosophy. The Apollo Challenge nutrition program is designed to introduce you to a completely new lifestyle. One where you no longer need to worry about managing your weight or keeping up your energy levels. For some people, these concepts might be entirely new. For others, you may have heard about one or two of these ideas on their own. What you need to know is that it is the system as a whole that provides extraordinary results, not just the individual components. You need to pay close attention to how they fit together so you can maximize your efforts and not make simple mistakes that impact your progress. You Apollo Challenge book is designed to hold your hand every day and every step of the way.
How It Works:
It seems simple enough, and once you understand the intentions and nuances you will find that it is incredibly easy to maintain. Why it works is slightly more complicated. To achieve the amazing fat loss, muscle building, and cognitive enhancing effects of the Apollo Challenge we have combined several cutting-edge nutrition concepts into a manageable and repeatable system. The components are as follows:
Part 1 | Fat-Assisted Intermittent Fast:
Our Fat-Assisted Intermittent Fasting protocol follows a 16/8 schedule, where you won’t consume any insulinogenic calories for a full 16 hours. That is no food (other than fats) for a full 16 hours, followed by an 8-hour eating window where you will limit your carbohydrate intake and focus on high-quality fats and proteins (ie #ApolloApproved Foods). During this 16 hour window of carbohydrate and protein restriction, your body will be forced to switch from using glucose as its main energy source to ketones (aka burning fat!). During the 8-hour eating window, you will eat a low carbohydrate, low inflammation diet that will encourage your body to burn fat all day long. You will repeat this protocol every day, hence the name “intermittent” (on and off) fasting.
What This Looks Like:
SMART COFFEE: Wake up after 8 hours of sleep and consume 400 calories of high-quality fats from MCT and Grass Fed Butter blended into your “Smart Coffee” as well as taking 5g of BCAA’s with a full glass of water. This is your “breakfast”. The MCT oil will spike your ketone production and prolong your ketogenic state, while the CLA and Omega-3’s in Grass Fed Butter will keep your hunger at bay and feed your cells with energy. The BCAA’s (Branched Chain Amino Acids) will help you keep and build your lean mass while maintaining your fasted state.
Go about the first half of your day running on your Smart Coffee and stored fat. You should wait a full 16 hours from your previous meal before having your lunch. Feel free to consume as many #ApolloApproved beverages as you like. Water, flavored sparking waters (Lacroix or similar), coffee, and tea are all great options.
LUNCH: 16 hours have elapsed and it’s time to eat. Make sure you consume enough high-quality meats, vegetables and fats during your 8-hour eating window to ensure you get enough calories to support muscle growth and energy levels. This is not a caloric restriction or “starvation” diet, you should get the calories you need every day, you just need to be very specific as to what you eat and when you consume it. Your lunch should typically be an Apollo Power Salad or a combination of a meat and vegetables of your choice.
XPG SHAKE: In order to achieve your protein goals (see page 12 of your book to calculate your protein goal), you will probably need to supplement your protein intake with an XPG Shake. XPG stands for “Extra Protein and Greens” and is a delicious and satiating way to get in those extra grams of protein. This can be consumed as an afternoon snack or as an after dinner treat.
DINNER: This is going to be a plate full of flavorful meat and vegetables cooked with high-quality fats and seasoned to your taste. See the list of #ApolloApproved foods to understand that the limit on variations of this meal is only your imagination and palate.
SLEEP: This is the easiest part of your fast as you will be fast asleep for half of your intermittent fasting window. Make sure you read our articles on sleep to understand how important this is to your overall health and fitness goals.
Part 2 | Low-Carb, Low Inflammatory Diet:
You will eat a low-carb diet of delicious fresh whole-foods focusing on meats, vegetables, nuts, and oils. You will avoid all inflammatory foods and additives including gluten, dairy, soy, legumes, and all sugars.
The reasoning for this is two-fold. Low-carb keeps your body in a ketogenic state, ready to burn fat and produce ketones to keep your brain running at 100%. Low-inflammatory keeps your body from having to fight with your food to derive nutrition and focuses its efforts on what its designed to do, replacing cells (building muscle) and performing at peak capacity.
A peer-reviewed study from 2004 concluded that “Indeed, there is no clear requirement for dietary carbohydrates for human adults.” That’s right! Contrary to popular opinion, you don’t NEED carbs. Our body is just as happy to run on fats and protein and produce ketones to fuel our metabolic processes. Read our article on hunger to understand why you might still “think” you need carbs. Most importantly, when you eat a low-carbohydrate diet you will enter a state of what is called “nutritional ketosis”, more on that below.
Part 3 | Nutritional Ketosis
At any given moment your body has two discrete system that it can leverage to generate the energy it needs to function. One system relies on glucose; this is typically derived from carbohydrates in your diet and is the shortest path from food to energy OR fat storage. The second system relies on fatty acid metabolism (also known as burning fat) to produce ketone bodies (“ketones”) that our cells use to produce energy. Ketones are actually a far more potent source of energy for our cells and produce more ATP (cellular energy) per unit of oxygen (how cells create energy) than any other fuel source our body has available, and the best part is that they can’t be stored as fat! Our body creates ketones from stored fats as well as dietary fats (this is the main reason we start our day with Smart Coffee). The catch is that our body will only switch into creating ketones when there is no glucose (carbohydrates) available for it to use first. The two advantages of being in nutritional ketosis that we are looking for during the Apollo Challenge are its incredible ability to burn fat as well as the remarkable cognitive benefits that are realized in the form of mental sharpness and clarity. The two parts mentioned above, fast-assisted intermittent fasting and a low-carb, low-inflammatory diet are the tools we will use to maximize our bodies natural ability to burn fat and leverage ketones for fuel.
It’s important to remember that the Apollo Challenge is designed to be a complete lifestyle change, to reset the way you look at food and establish a healthy relationship with the ingredients that will establish your recipe for health. Understanding these techniques and pay close attention to the foods you eat and the schedule you eat them on is the key to achieving incredible body recompositions, mental breakthroughs and transforming your life.
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