# Superhero Nutrition ## Metadata * Author: [Steve Zim](https://www.amazon.comundefined) * ASIN: B07FM2ZPZY * Reference: https://www.amazon.com/dp/B07FM2ZPZY * [Kindle link](kindle://book?action=open&asin=B07FM2ZPZY) ## Highlights You CANNOT burn stored fat for energy when your body is releasing insulin. — location: [6556](kindle://book?action=open&asin=B07FM2ZPZY&location=6556) ^ref-19396 --- even feel the first drink, so he takes in more and more to get that buzz. When you’re taking in insulin-spiking foods every 2-3 hours, you’re undermining the benefits of insulin while increasing the negative effects. You’re shortening your “Burn Zone” (a term I’ll explain in the next chapter), and you’re simultaneously becoming more resistant to insulin’s benefits. — location: [7429](kindle://book?action=open&asin=B07FM2ZPZY&location=7429) ^ref-31896 --- I supplement my program with branched-chain amino acids (BCAAs) from Hollywood Supps. BCAAs help promote muscle gain and fat loss. The reason I choose Hollywood Supps BCAAs is they are pure without other ingredients that will spike your insulin excessively. Let me explain how this works. I have my clients take the recommended amount of BCAAs right before and after their workouts (I recommend leucine 1,600 mg, isoleucine 800 mg, valine 800 mg, all free form). Timing is essential, as with everything else in my program. — location: [8741](kindle://book?action=open&asin=B07FM2ZPZY&location=8741) ^ref-49476 --- RULE #1: Eat two or three meals per day (with no snacking) RULE #2: Schedule your meals and your workouts ahead of time every day RULE #3: Choose the right foods for fat loss RULE #4: Follow the glycemic load principle RULE #5: Get your portions right RULE #6: Take BCAAs before and after your workouts RULE #7: Drink the right fluids RULE #8: Follow the rules, but allow yourself a cheat meal RULE #9: Sleep long and deep RULE #10: Keep track of your fat-loss results — location: [10925](kindle://book?action=open&asin=B07FM2ZPZY&location=10925) ^ref-23766 --- apart, you should also make sure to consume the last meal before your workout at least 2-3 hours prior to exercise. That’s because the additional calorie demands of exercise will further require the release of fat from storage. — location: [11797](kindle://book?action=open&asin=B07FM2ZPZY&location=11797) ^ref-11836 --- Recent research indicates that even no-calorie sugar substitutes likely trigger insulin release. — location: [11798](kindle://book?action=open&asin=B07FM2ZPZY&location=11798) ^ref-10958 --- This is due to the fact that these chemicals mimic the activity of sugar in our bodies, which then releases insulin. And that’s precisely what you’re trying to avoid. When you make this change, it will take a couple days to get used — location: [11798](kindle://book?action=open&asin=B07FM2ZPZY&location=11798) ^ref-64204 --- CUT OUT: Bread, pasta, rice (both brown and white), potatoes (white). If this is too much to ask at the beginning, then just reduce the amount and frequency of these foods you consume. — location: [15292](kindle://book?action=open&asin=B07FM2ZPZY&location=15292) ^ref-52402 --- SUBSTITUTES. Drastically reduce or eliminate sugar substitutes such as aspartame (Equal, NutraSweet), sucralose (Splenda), saccharin (Sweet’N Low, SugarTwin), neotame, and acesulfame potassium (Sunett, Sweet One). — location: [15293](kindle://book?action=open&asin=B07FM2ZPZY&location=15293) ^ref-19087 --- edible. If you find yourself with an upset stomach or bloating after eating certain processed foods, check to see if the product contains sugar alcohols. Many people have a problem digesting them and spend years trying to figure out why their stomach bloats and never gets flat. — location: [15294](kindle://book?action=open&asin=B07FM2ZPZY&location=15294) ^ref-59575 --- CUT OUT: Sugar alcohols, which include erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol. Once you cut out sugar alcohols for about a week you may seem (and feel) far less bloating. Check ingredient labels. — location: [15294](kindle://book?action=open&asin=B07FM2ZPZY&location=15294) ^ref-61294 --- ADD IN: Most high-fiber foods have both soluble and insoluble fiber, but some foods have more of one than the other. Oats, fresh fruit, and some vegetables are very high in soluble fiber. The average person should strive to consume between 20-35 g of fiber per day, combining both types of fiber. — location: [15730](kindle://book?action=open&asin=B07FM2ZPZY&location=15730) ^ref-33830 --- are trans fats. These are chemically altered fats that have been proved to cause myriad health problems. In fact, trans fats are the reason saturated fats got their — location: [16604](kindle://book?action=open&asin=B07FM2ZPZY&location=16604) ^ref-50733 --- Hollywood Supps. — location: [21411](kindle://book?action=open&asin=B07FM2ZPZY&location=21411) ^ref-49776 --- Take at least 3 g of BCAAs five minutes before your weight-training workouts Take at least 3 g of BCAAs immediately after your full workout — location: [21411](kindle://book?action=open&asin=B07FM2ZPZY&location=21411) ^ref-26109 ---