101 Cutting Edge

“Non-Run-of-the-Mill”

Performance, Fat Loss and

Recovery Hacks

Dr. Jeffrey Banas

Superhuman Performance Coach

Certified Strength and Conditioning Specialist

Certified Chiropractic Sports Physician

Former 270 pound FATMAN to 8 Time Ironman Triathlon Finisher

This resource guide gives you instant access to every tool that

Dr. Jeff Banas recommends to his sports medicine patients and

the athletes he coaches.

It’s jam-packed practical things you can use to enhance fat

loss, recovery and sports performance.

I am not going to waste your time with a bunch of “fluff” so let’s get right into it.

I have broken this booklet down to three areas, Performance, Fat Loss and Recovery. In

each of the three areas I am giving you my nutrition, supplement and gear suggestions to

maximize your performance, fat loss and recovery. At the end of this booklet have

included my personal resources, which are books, blogs, and websites which I use to

keep up with the cutting edge information on sports medicine, nutrition, and diet and

sports performance.

The recommendations below are what I use personally and recommend to my patients

and to the athletes I coach.

Dr. Jeff Banas at 270 pounds and at 205 pounds

For information about Dr. Banas’ coaching services vist

www.BanasSportsTherapy.com

480-633-6837

Testing

The importance of blood testing.

If you are serious about your health and fitness you first need to take a look inside your

body and to determine optimal hormone levels get some lab studies done. I suggest you

use Direct Labs or WellnessFX. You do not need a doctor’s referral to get these tests

done.

Direct Labs

(Inexpensive, but you will need someone like Dr. Banas or your family physician to

review your test results)

Order these tests:

Vitamin D, 25 Hydroxy

Anti-Aging Panel, Male

Anti-Aging Panel, Female

WellnessFX (A medical provider will review tests results with you)

Ithlete or SweetBeat

For tracking Heart rate variability (HRV). Don’t know what Heart rate variability

(HRV) is? Go here and know when to train, how hard to train and when to rest.

Hacks for Enhancing Fat Loss

Choose your foods from the superhuman food pyramid

Total calorie breakdown: 50-60% fat, 20-30% protein, 10-30% carb

Total carbohydrates to as high as 100-150g/day on the days you are exercising and then

keep your total carbohydrates at 50 to100 grams on your non-exercising days.

Eat .5 grams of protein per 1 pound of body weight. Protein can get turned into sugar!

So not too much protein.. So if you weigh 160, take in about 80 grams of protein and

spread it out throughout the day.

Start trying to AVOID ANYTHING THAT HAS WHEAT (Read Wheat Belly)

Avoid All Grains – wheat, rice, corn, bread, cereal, pasta, etc.

For fast fat loss we are going to be doing a high intensity combination of weight

training and cardio on 4-5 days of the week, an easy fasted fat burning session 2-3 days

of the week.

Start doing cold thermogenesis every day (cold exposure, cold immersion, etc.).

How to get started with cold thermogenesis

Start your day with a green drink daily

Use intermittent fasting 3-5 days/week

Wake up in the morning and go for a power walk without any food. Since you have not

eaten anything since your dinner the day before, your sugar stores will be low and your

body will be more prone to burning fat.

Also, go for a fast walk rather than a run. We want you to be in your fat burning zone for

this.

The best way to find your fat burning zone is with what is called a VO2 Metabolic test.

If you have been exercising and your now losing weight you might be burning sugar and

not fat. A VO2 Metabolic Test can tell us what you are burning as fuel when you are

exercising.

What is VO2 Testing and how can you use it to lose weight?

Can’t do a VO2 Test, it’s not as good as a VO2 Test, but here is a another way to your

fat burning zones.

Maximum snacks=2/day

Avoid soy and commercial dairy

Do high intensity intervals 2-3 times a week.

In addition to weightlifting, studies have shown that HIIT workouts can also help

boost testosterone levels. For those of you who don’t know, HIIT stands for high-

intensity interval training.

It calls for short, intense bursts of exercise, followed by a less-intense recovery

period. You repeat with the intense/less-intense cycle several times throughout the

workout. In addition to increasing T, HIIT has been shown to improve athletic

conditioning and fat metabolism, as well as increase muscle strength.

Lift heavy 2-3 times a week and change up your workouts. Article by Dr. Banas

Sleep 6-9 hours a night

Most Americans today are sleep deprived, which may be a contributing factor to

declining testosterone levels in men. See, our body makes nearly all the

testosterone it needs for the day while we’re sleeping. That increased level of Testosterone hat we experience at night is one of the reasons we wake up with

“Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you

might have low Testosterone ).

When you don't get enough sleep, it drives leptin levels down, which means you

don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise,

which means your appetite is stimulated, so you want more food.

Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend

EarthPulse

The EarthPulse™ Sleep on Command pulsed electro- magnetic sleep-machine,

performance enhancement, longevity and recovery system will improve your

sleep, mental & physical performance and have you feeling a decade (or-two)

younger

Do power walks in the cold and in your fat burning zones 3 times a week.

Here is a sample weight loss training schedule:

• Monday: 30-45min fasted cardio morning then 20-30min afternoon interval cardio

• Tuesday: 40-60 weight training

• Wednesday: 30-45min fasted cardio morning then in the afternoon do yoga or sports

(tennis, golf, basketball)

• Thursday: 40-60min weight training

• Friday: 30-45min fasted cardio morning then 20-30min afternoon interval cardio

• Saturday: 45-120 min workout challenge (new class, new sport, metabolic inefficiency)

or weight training

• Sunday: rest, recovery and easy movement (i.e. nature hike)

Want a training plan with everything already laid out for you?

Take a look at the pre-written plans by Dr. Banas

Carb (Sugar) Craving Supplements

Carb Craving Supplement #1: Master Amino Pattern. Amino acids are neurotransmitter

and therefore are brain support supplements. If you're stressed out and do a lot of

emotional eating and you're craving carbohydrates at night try adding a really good

amino acid supplement.

Carb Craving Supplement # 2: Vitamin B. Vitamin B complex to help with carbohydrate

metabolism so you make better use of the carbs you do have.

Carb Craving Supplement #3: Resveratrol. Resveratrol helps prevent insulin resistance,

a condition in which the body becomes less sensitive to the effects of the blood sugar-

lowering hormone, insulin. Insulin resistance is a precursor to diabetes.

Carb Craving Supplement #4: CoEnzymeQ10. "Race Caps", from Hammer Nutrition,

which is a good, high quality form of CoQ10. Enter # 198172 Referred by Jeff Banas for

15% off First Order Take about 80-300mg daily.

Carb Craving Supplement #5: Fish Oil. A high quality fish oil will help with appetite or

carbohydrate cravings is that it enhances insulin sensitivity. With fish oils you get what

you pay for, so get a good one, like Pharmax.

Carb Craving Supplement #6: Gymnema Sylvestre. This stuff is pretty potent at

reducing carbohydrate cravings. If you have any type of medical conditions, talk to your

doctor before taking this. If you are a normal, healthy individual it will stop carb cravings

in their tracks. 4 GRAMS (not milligrams) three times per day.

Carb Craving Supplement #7: Lipase. Lipase, which is found in many digestive enzyme

supplements, is a common deficiency in people who have blood sugar fluctuations, and it

can also help break down fat and burn fat as a fuel.

Fat Loss Supplements

Supplement Protocols:

• 1 Tian Chi/ day on empty stomach (Chinese Adaptogenic Herb complex)

• 1-2g high quality fish oil with breakfast and dinner

• 1-2 teaspoons cinnamon with breakfast

Recent research suggests that cinnamon may be helpful as a supplement to

regular diabetes treatment in people with type 2 diabetes.

A 2012 review of several recent studies concluded that the use of

cinnamon had a potentially beneficial effect on glycemic control. One

study published in 2009 found that a 500 mg capsule of cinnamon taken

twice a day for 90 days improved hemoglobin A1C levels — a reflection

of average blood sugar level for the past two to three months — in people

with poorly controlled type 2 diabetes (hemoglobin A1C levels greater

than 7 percent).

• 2 scoops Solar Synergy per day

Potent recovery and rehydration aid.

ORAC value of over 10,000.

Helps inhibit fatigue, tension and exhaustion from everyday stressors

• 2 Caprazymes before main meals

CapraZyme™ contains powerful enzymes for assistance with digestion of

fats, carbohydrates, fiber, grains, seeds, legumes, fruits, & vegetables.

A complete, high potency, broad spectrum, digestive and botanical

enzyme blend.

Contains lactase and protease enzymes, vital in total lactose and protein

digestion.

Start eating fermented foods

According to a study performed by the European Journal of Clinical Nutrition. “Twelve

weeks of consuming a fermented milk product containing the Lactobacillus strain was

associated with a 4.6 per cent reduction in abdominal fat…”.

Probiotics are live bacteria that are beneficial to the human body. It is a fermented

product that deliver a dose of healthy bacteria. They are produced by the action of lactic

acid bacteria and yeast or the combination of both.

These fermented products are good for the body in a few ways.

• Break down sugars to more digestible and healthier products

• Break down carbohydrates into easier to digest and healthier foods

• Help control harmful bacteria in the body

• Fight diarrhea

• Help with indigestion

• Fight chronic inflammation

Testosterone Boosting Protocol

Strength = Muscle Fiber = Meat

• Testosterone supporting diet – zinc, cholesterol, B vitamins, arachidonic acid

• Grass fed beef, oysters, eggs, garlic, broccoli

• Avoid calorie restriction soy & caffeine

•Eat your protein. How much? 20-25g portions spread throughout day

• 0.55 g/lb(1.2g/kg) to maintain

• 0.7 g/lb (1.5g/kg) to build muscle

• Don’t train for strength without amino acids in blood (Master Amino Pattern)

Supplementation:

-Increasing Vitamin D3 to up to 35IU/lb

Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important

hormone that provides a whole host of health benefits. Our bodies can

naturally make vitamin D from the sun, but recent studies have shown that

many Westerners are vitamin D3 deprived because we’re spending less

and less time outdoors. When we do decide to venture outside, we slather

our bodies with sunscreen, which prevents the sun reaching our skin to

kick-off vitamin D3 production.

If you’re not getting enough sun, you may have a vitamin D3 deficiency,

which may contribute to low T levels. If you think you need more vitamin

D3, supplement it with a pill. Studies have shown that men who take

this supplement see a boost in their testosterone levels.

-Adding 1-2 Tablespoons Fish Oil per day

Fish oil has been shown to lower SHBG and increase production of

Luteinizing Hormone (the hormone responsible for triggering the

testes to produce Testosterone).

-Adding Brazil nuts to the diet at 5-6/day

Usually a handful of Brazil nuts or walnuts. Nuts are little fat bombs that

provide the cholesterol that Leydig cells need for T production. One study

suggest that the selenium in Brazil nuts boosts testosterone. Just don’t

go crazy with them.

-Adding D-Aspartic Acid at 3g/day (approx 1 teaspoon)

D-Aspartic Acid is turning out to be a pretty effective and potent

testosterone booster.

-PSA Caps From Hammer Nutrition.(an aromatase inhibitor to keep

testosterone from being converted to estrogens) -Increasing current magnesium

intake to 30-40 sprays transdermal magnesium in high blood flow areas, like inner

thighs and armpits.

4 PSA Caps Premium Prostate Protection (Hammer Nutrition) for decreasing

testosterone conversion to estrogens and enhancing sexual performance ( Enter #

198172 Referred by Jeff Banas for 15% off First Order

1-2 Tian Chi per day on empty stomach

Amino Acids – 5-10 Master Amino Pattern per day ******

Hacks for Enhancing Performance or Endurance

Supplements for Warm Days or Hot Races

For hot race, load with 2-3 servings trace minerals per day during race week,

including race morning

Supplements for Hard Intervals or Races

10-15 sprays topical magnesium on legs (30 minutes prior)

Magnesium Oil is a natural substance that can be applied to the skin or

poured like Epsom salts.

5-10 Myothon or Master Amino Pattern (high quality amino acids) 5-10 30

prior to exercise (Use in races or for hard intervals)

1-2 delta-E packets (30 minutes prior)

1-2 servings Energy28 (30 minutes prior)

Because our diets are generally lacking in high-quality nutrition, we often

turn to sugar and caffeine for quick energy at the expense of the health and

sustained energy we could obtain from true nutrients. When the body is

well nourished, a person is less likely to be depressed and more likely to

have adequate energy levels. Energy28 was created to deliver

supplemental natural energy from whole-food and natural sources.

Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks prior.

Reduce Lactic Acid

Improve Aerobic Threshold

Speeds Recovery

Reduces Muscle Soreness

Supplements for Races 2 plus Hours Long

UCAN Super starch (80-100 calories per hour) during the race.

MCT Oil (200-300 calories, 30 minutes prior)

COCONUT OIL & MEDIUM CHAIN TRIGLYCERIDES (MCTS) and

endurance sports

5-10 Myothon or Master Amino Pattern (high quality amino acids) 5-10 30 prior

to exercise (Use in races or for hard intervals)

Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks prior

10-15 sprays Ancient Minerals Ultra Pure Magnesium Oil 8 oz. (on legs 30

minutes prior to exercise and post exercise)

Tian Chi (Chinese Adaptogenic Herb complex) on empty stomach

Supplements To Build Muscle or for Hard Training Sessions

20-25g portions of DEEP30 protein (whey) or LivingProtein (vegan) throughout

day if goal is muscle gain.

Creatine -5grams a day. Don’t need to cycle

Carnitine – 750mg-2,000mg/day – in 2 doses. Recommend Nutrarev.

Citrulline – 6-8g, 30-60 minutes before exercise. Recommend Citruvol.

Beta-Alanine – 2-5g, 30-60 minutes before exercise.

10-15 sprays topical magnesium on legs (30 minutes prior)

5-10 Myothon or Master Amino Pattern (high quality amino acids) 5-10 30 prior

to exe Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks

prior.rcise (Use in races or for hard intervals)

Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks prior

Supplements To Reduce Cramping

Load with 2-3 servings trace minerals per day

10-15 sprays topical magnesium on legs (30 minutes prior)

Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks prior.

Non-Supplements Hacks for Enhancing

Performance or Endurance

https://www.trainingpeaks.com For tracking training sessions

Get 6-9 hours of sleep in. How sleep affects performance

Swimming:

Any of the teachings/DVD’s from SwimSmooth

Cycling:

Any of the Sufferfest videos

Running:

Wear 110% Play Harder socks or calf sleeves during long

For Strength and Power

ArmourBite Performance Mouthpiece (during hard lifts/hard intervals).

Superhuman Performance Encoder Wristband

Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend

EarthPulse

Recovery Hacks

Below is a list of supplements and products that can help with recovery. These are NOT

just taken during recovery weeks, but should be added into your general training recovery

plan.

Supplements

1 TianChi per day (Chinese Adaptogenic Herb complex) on empty stomach in the

mornings

If you have a lot of cramping or chronic stiffness look into taking Natural Calm

Magnesium

Calcium makes muscles contract. Magnesium is necessary for muscles to relax.

Calcium is needed for blood clotting, but magnesium keeps the blood flowing

freely.

Creatine -5grams a day. Don’t need to cycle

20-25g portions of DEEP30 protein (whey) or LivingProtein (vegan) post-workout

4-6 Recoverease proteolytic enzymes on empty stomach for any workout days

1 daily serving of either Solar Synergy or SuperBerry

1 daily serving of concentrated greens (to balance pH). Recommend Enerprime,

Capragreens, Supergreens, or cycling between all three.

1-2x/week full body session with Rumble Roller

Every day post-workout: 10-15 sprays topical magnesium on inner thighs and upper back

Only if you test iron and it’s low, daily use of Floradix

Non-Supplements Recovery Hacks

Daily tracking of recovery using Restwise

Find a good sports chiropractor or physical therapist and get a Functional Movement

Screen done to look for muscle imbalances

HeartMath emWave2 for tracking and training heart rate variability – 10-15 minutes 2-

3x/week or Ithlete

Wear 110% Play Harder full leg compression tights with ice for 30-60 minutes after hard

workouts/races

Daily tracking of recovery using Restwise

Do this Bio-Energizer Warm Up before exercise

HeartMath emWave2 for tracking and training heart rate variability – 10-15 minutes 2-

3x/week

Ithlete or SweetBeat

For tracking Heart rate variability (HRV). Don’t know what Heart rate variability (HRV)

is? Go here and know when to train, how hard to train and when to rest.

Home handheld low level cold laser unit, circle around area for 10-15 minutes, 1-2x/day

-Home electrostimulation unit, 1-2 20 minute sessions per day

-RockSauce rubbed into area 2-3x/day (use 10% discount “rocktri”)

Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend

EarthPulse

Find yourself a good Sports Chiropractor. Look for someone that has CCSP behind their

name. (Certified Chiropractic Sports Physician) also look for CSCS behind their name

(Certified Strength and Conditioning Specialist)

To prevent injuries do deep squats, lunges and Turkish getups daily to keep loose.

Look into Dry Needling for releasing tight muscles and trigger point.

Find someone who does a form of Deep Tissue Therapy called Neuromuscular

Reeducation great at breaking up chronic adhesions

Look for someone who has a Therastim. By far the deepest form of muscle stimulation I

have ever seen

Resources:

Websites and Blogs

http://superhumancoach.com/

http://lewishowes.com

http://sweatscience.com/

http://www.sportsci.org

http://www.stonehearthnewsletters.com/

http://www.hypothermics.com

http://www.everymantri.com

http://www.slowtwitch.com

http://www.bengreenfieldfitness.com

http://www.swimsmooth.com

Books

-"Devil In The Milk"

-"Perfect Health Diet"

-"Magnesium Miracle"

-"Primal Body, Primal Mind"

-"Wheat Belly"

-"Super Health Diet"

-"Disconnect: Truth About Cell Phone Radiation"

-"Coconut Oil Miracle"

-"Lights Out: Sleep, Sex & Survival"

-"Good Calories, Bad Calories" & "Why We Get Fat"

-"Food Politics" & "Why Calories Count"

-"Art & Science of Low Carbohydrate Living"

-"Stay Young & Sexy With Bioidentical Hormone Replacement"

Wow, there you have it! If you ever have any questions, please feel free to

give me a call or drop me an email.

Dr. Jeff Banas

480-633-6837

DrJeffBanas@gmail.com for information on coaching or consultions.

Like us on Facebook for more cutting edge information.

For information on pre-written triathlon, running, cycling and fat loss training

plans go here.