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Charles R Poliquin

Charles R Poliquin
The rotating meat and nuts breakfast for optimal body composition.

One of my favorite teaching axiom on nutrition is: “The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day” When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from adopting this food combination. When I work with clients, it is the first meal I get them to change. I get them to start on a Saturday, so that they come up with more excuses than a pregnant Catholic nun for why they could not do it.

  Charles PoliquinThe rationale: Breakfast is the most important meal of the day. What you eat for breakfast sets up your entire neurotransmitter production for the day. This is particularly important if attention span, and concentration are crucial for your performance like in combat sports such as wrestling and judo. The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. My seminar hosts are well made aware of crucial my first meal of the day is. It is a non-negotiable item. I am very grateful to have hosts all over the World that cater to my breakfast needs.

  My Dominican host Juan Carlos Simo always comes by the hotel with a kick ass breakfast. The best salmon I have ever had, along with unbeatable avocadoes. Mats and Helen in Stockholm bring me elk for breakfast. One of the reason why I like to teach in Sweden so much, is that I know for sure that I can easily organize an energy boosting breakfast. If for some reason there is no host, lets say I am giving a seminar at a location I am not familiar, I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs. Just in case, I always bring a cooler on the road with an extra ice pack. If the restaurant is inadequate, I stock up the cooler with caviar and nuts, so I can start the day with optimal energy and brain function. Caviar being a favorite with Russian lifters as it provides the foundation nutrients for the synthesis of acetyl-choline. It is quite funny sometimes to see the reaction of the hotel staff when I ask for meat in the morning. For example in Tuscany, when I asked the chef for meat for breakfast, he had a look on his face like if I asked him to point in the right direction for the tunnel that links Rome to Oslo… Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.

  Here is a sample rotation: Here is a sample 6 day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage. Tea, coffee or herbal infusions are permissible, Milk and juice or other liquids are not allowed. Day 1 • 1-2 Buffalo meat patties • 1 handful of macadamia nuts Day 2 • 1 large venison steak • 1 handful of cashew nuts Day 3 • 1-2 Lean turkey burgers • 1 handful of almonds Day 4 • 1-2 lean ground beef patties • 1 handful of brazil nuts Day 5 • 1-2 chicken breasts • 1 handful of hazelnuts Day 6 • 8-10 gluten free chicken sausages • 1 handful of pistachios One of the other advantages of this system is that is reduces the development of food sensitivities which are known to increase cortisol in people. More than often enough, when we test first time clients for food sensitivities we find that they have antibodies to the food they have consumed on a daily for years.

  That is even more true in bodybuilders, as it not uncommon to see them have allergies to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples. What about eggs? That is the most often asked question when people read this article. Eggs is one the most common food intolerances, also they are digested too rapidly to sustain blood sugar for the first meal of the day. If tolerant to them, I like them for the solid meal workout that follows the post-workout shake. What about if you are allergic to nuts? I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast: • apricot • avocado • blackberries • blueberries • grapefruit • loganberries • nectarines • olives • papaya • peach • plum • raspberries • strawberries Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World. After breakfast, I recommend to use a teaspoon to a tablespoon of quality fish oil to mitigate even more the insulin response. That will insure top level concentration till your next meal. Stay healthy, Coach Charles R. Poliquin


Cortisol is complex. Charles WalkerIt works together with other hormones, like insulin, thyroid, and more. It increases when we’re stressed. It can look ‘normal’ on blood and urine tests even when it’s through the roof. It can annihilate your short term memory, thicken your belly and rust your veins. But it’s also a life source. It gives us energy, focus and turns on systems that keep us ticking. Like insulin, cortisol is important. Very important. Without it, we literally wouldn’t wake up. Charles WalkerOur brains switch on in the morning thanks to it, and it keeps us going when we’re low on blood sugar, feeling homicidal. Cortisol mobilises fat for us, gives us energy when we need to get things done, and kicks our cells into burning more glucose when we need some extra power. By nature, it’s one of our most powerful anti-inflammatories (heard of cortisone?). So why the fuss? Because we have, as the fitfam exclaims, one hundred times more ‘stress’ than our grandparents. What does this mean? Grandpa was meditating? No. To figure out where this stress comes from, we need to define the word ‘stress’. Stress can be thought of as anything that hurts us, or throws our body’s normal function off balance. It challenges our ‘homeostasis’. For example, our thoughts can stress us – we can measure stress hormones like cortisol and adrenaline go up when we’re angry, sad, frustrated, or getting emails from our boss. This is psychogenic stress (psycho = mental, -genic = created). Bad food can stress our cells (fried chicken, ice cream and pizza = more cortisol!) because the food is burnt, it has heavily oxidised oils in it (never cook with olive oil!), AGE’s (advanced glycation end-products, which cause inflammation), and gives our digestion a serious run for its money (our bodies aren’t great at digesting Big Macs and Sundaes). Toxic stuff like inhaling as a car or truck goes by, filling our lungs with carbon monoxide or diesel, can also cause our cells to stress out. Think of it as low grade smoking, which is also a great way to get cancer. It’s not lost on me how ‘hand wavy’ and new age this can sound, but this is the most important part of dealing with modern day stress, which has too many people on a highway to diabetes and cardiovascular disease. Successful Stress Management We have plenty of stressors day and night, that we didn’t have 40+ years ago. Constant emails, heavily processed factory food, never-ending light, infinite electronic devices communicating via microwave radiation (your iPhone uses microwaves, the World Health Organisation has labeled it a potential carcinogen), chemicals being introduced into farming and food production. The advancements aren’t the problem, the problem is how our bodies respond. It’s usually not good news, and it usually produces more cortisol. Cortisol is made in your adrenal glands. This is why some stress relief supplements are called “Adreno-soothe” etc. It is always being produced to some extent to keep us in good health, because without it we won’t survive. It can mobilise fatty acids when produced acutely, but stressing out as you know is not the answer to getting shredded (otherwise I’d tell clients to become bankers). When produced for long periods, it becomes harmful and through several ways, fattening. Cortisol assists the body in a number of ways. One way is by increasing blood glucose. (Remember: when blood glucose and insulin get too high, for too long, your cells stop responding to the insulin, and you develop type II diabetes.) Cortisol boosts blood glucose via gluconeogenesis. ‘Gluco’ = sugar, ‘neo’ = new, ‘genesis’ = create – literally, ‘create new sugar’ – occurs in the liver. So imagine, now we are stressed, our body makes extra cortisol to help us deal with it, and we start making extra sugar to release into the blood. For a short period of time, that’s totally fine. In fact, it’s great! It helps keep us healthy. However, if we maintain this stress for a long time (because we have 100x more stress than grandpa), then the extra cortisol becomes seriously bad news. A timeline 1. Stress hormones (i.e. cortisol) increase blood sugar in response to stress. 2. Extra sugar in the blood and in the cells, long term, is really bad for humans – fat gain, heart and artery disease, brain disruption, insulin resistance, diabetes, inflammation etc 3. You’re now stressed, and fatter. So where does your body just get this sugar from, you ask? Your body gets the materials to ‘create new sugar’ from protein. No, not from those extra fat cells hanging around your ass. Your body, in an attempt to reduce the stress put on it, will use its own amino acids, starving your muscles or breaking them down, to make sure it has enough glucose to live out this stressful period. This is why having excess protein when you are overweight, obese, or trying to cut bodyfat to very low levels, can also derail your efforts – it can turn into sugar. 4. You’re now stressed, fatter, and can’t put on muscle, because cortisol stole your gains. This is why dealing with stress is a big issue today. It increases our risk of every disease, including big guns like cancer and heart disease, and other nasty stuff like dementia and Alzheimer’s. It increases our resting blood glucose, without us doing anything else. It stops our muscles from recovering, and makes us tired before we even get out of bed. The more research that comes out, the more we see how modern day stress is a bigger issue than we realised. See the issue? P.S. One caveat to the mess of cortisol is that it increases human bonding. Cortisol increases oxytocin, the hormone released by mother and child during breastfeeding – it causes tight bonds to develop. This is one reason why after going through stressful periods in war, soldiers become extremely close.

FIBRE By Ty Phillips

FIBRE By Ty Phillips
Did you know that simply Increasing your daily fibre intake improves detoxification, reduces estrogen dominance, gives you better blood sugar management and increased satiety between meals? Up your daily fibre quota by filling your plate with plenty of organic leafy greens and cruciferous vegetables at each meal.

Ty PhillipsCruciferous vegetables are also rich in 'indole 3 carbinol,' which digests to form a compound called DIM that assists with estrogen metabolism. Vegetables high in indole 3 carbinol include the following: Arugula Bok choy Broccoli Broccoli sprouts Brussels sprouts Cabbage Cauliflower Collard greens Horseradish Kale Kohlrabi Mustard Mustard greens Radish Rutabaga Sauerkraut Turnips Wasabi Watercress Since these compounds are heat sensitive be sure not to over cook your vegetables.

Experiment with adding the sprouts to your meals and adding to salads. If you wish to supercharge your fibre intake further, then supplementing fibre by utilising the fibre protocol provided below could be an option. This is a trick particularly effective with stage competitors and clients who have particular trouble getting lean through their legs.

The reason being that fat storage around the buttocks and upper thighs is caused by estrogen dominance, and fibre helps with reduced reabsorbtion of estrogens through the intestinal wall via excretion in the faeces. FIBRE PROTOCOL Ideal lowcarb fibre options may include ground flaxseed meal or flaxseed hulls, chia bran, desiccated coconut and psyllium husk.

Step 1. Choose 3-5 different fibre sources and cycle the use of 1 of each every 3 days e.g. Flaxseed meal for three days, then chia bran for three days etc. This prevents developing a fibre intolerance. Step 2. Upon going to bed at night have 1-2 tsp in water. (Be sure to start slowly, as increasing fibre too quickly can have the adverse effect and cause constipation.) Yours in health, Ty Phillips




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Jes Murphy
Personal Trainer | Fitness Model
Comp Prep Specialist | Wellness Coach
Balmain Fitness
32 Robert St, Rozelle NSW 2039
M 0415 153 739
I @jes_murphy


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