Improvement Warrior Mitochondriac In Training
Your introduction to beginning your path to becoming a Mitochondriac and Improvement Warrior.
Health is NOT about diet and exercise. This report will show you the ‘secret truth’ and the way to Optimal.
This path requires that you suspend the belief that to get healthy all you have to do is change your diet and start exercising. This is a half-truth that is missing the other half. The other half is the reason why we are in the middle of a multiple disease epidemic.
To bring Jason Yun into speak to your group, company, organization about these topics and more please visit and review the website here: http://www.improvementwarriorfitness.com/services/public-speaking/ or contact him directly with the contact information in the bio at the end of this report.
To share this report send your friends/family/co-workers to:
www.ImprovementWarriorFitness.com/mitochondriac
Disclaimer: Not all the advice/health/nutrition information/exercise programs are suitable for everyone based on their personal context. Check with your doctor before beginning any advice/recommendations/fitness program/nutrition protocols, etc…. to avoid/reduce the risk of injury. Jason Yun and Yun Strength and Fitness Systems LLC (Dba Improvement Warrior Fitness (IWF) will not be responsible or liable for any health issues/injury sustained as a result of using any protocol/program presented in this report.
No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Jason Yun, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from IWF prior to publication. For sharing on social media/blogs/newsletters please refer to the bio for more information. For more information, please contact:
Jason Yun
Yun Strength & Fitness Systems LLC
4435 Wooded Nook Dr. New Albany, OH 43054
614-304-1426
Thank you and congratulations for downloading the Improvement Warrior Mitochondriac In Training guide! This product will teach you all you need to know about the health habits that will get you on your path to optimal— the main focus of this WILL NOT be Diet and Exercise!
There is about 300-600 diet and exercise books published every year. Why do we keep getting fatter and fatter and unhealthier every single year?
Something is afoot…….and the big thing is nutrition and fitness is not the main driver of health. It never was.
You will need to suspend your current beliefs and possibly stop your current actions based on the information presented in this report.
Myself, I did not believe a lot of it myself. Being in the fitness industry since 2007 and in my schooling since 1998 I had a lot of programming to overcome. My belief was it was all about nutrition and fitness and that that could fix anybody’s health problem(s).
However, as I got more and more into my career as a trainer and nutritionist I couldn’t understand why only some people would get results and the majority would get some but then slide back to normal, or sometimes even worse then when they started.
But I finally just bit the bullet and did it. I have always tried to lead by example and use myself as a human guinea pig to find out what works and what doesn’t.
I started this journey into becoming the Improvement Warrior in 2013. And my journey into becoming a Mitochondriac in September of 2018. This report is the first edition of my experience. The final draft will never be sent in, but there will be multiple drafts, edits, re-writes, etc…
Remember DNA is your body’s first draft. Epigenetics will be constantly writing the other drafts and turning on and off your first draft. Epigenetics is basically your life….the environment you put yourself in the most.
‘You cannot get better in the same environment you got sick in.”
~Dr. Jack Kruse
Mitochondriac and Black Swan Mitochondriac was a term created by Dr. Jack Kruse. Who has been my mentor and coach along this journey. Mitochondria is our powerhouse of the cell and if it goes bad then it doesn’t matter what you do in terms of nutrition, exercise, supplements, drugs, doctors visits, etc….. until you fix the mitochondria your health will suffer.
Think of it as an engine of your car. Do you get more scared when the ‘service engine’ light comes on or the ‘low fuel’ light comes on? You probably have seen the ‘low fuel’ light many times before, maybe you are one who actually ran out of gas, but when that engine light comes on it is a big ‘UH OH, what’s wrong and how much is this going to cost me?’
When your engine is broke the fuel you put in makes no difference at all.
So let’s get this thing started.
The teachings of Dr. Kruse are based on the laws of nature (light, water, magnetism), Einstein (especially The photoelectric Effect (nobel prize 1922) and E=MC2, the laws of thermodynamics and QED- Quantum Electro Dynamic Theory.
The following points are based on what I have learned and created in my 13 Pillars of Health Webinar (now the 14 pillars) off of plus my experience in the fitness industry.
I highly recommend checking out the footnotes as I will link to more information, which will allow you to form your own opinion.
These rules are just the basics and beginner path. Once you start feeling better there is additional steps you can take to get your health closer to optimal or even reverse your disease.
Improvement Warrior Tip: How to tackle this report.
The information presented should never just be one and done. I suggest either
#1- The Sun
Seeing the sunrise is the most important thing you can do. On my 13 Pillars of health webinar, circadian biology is #1 and Light is #3. Light, more specifically sunlight, is the number 1 driver for circadian biology. Artificial Blue light, which we will cover later, is one of the biggest destroyers of your circadian rythym and overall health—there is no disease that is not related to blue light toxicity (melanopsin dysfunction).
Depending on where you live in the world sunrise will be different times for everyone. And it will also change throughout the year. Summer it usually occurs earlier and winter later. Writing this in July 2020 sunrise is around 600 am and winter will usually be around 815 am at the latest (40th Lattitude, Columbus, OH)
When the sun first rises you always have zero Ultraviolet light (UV).
Our Suprachiasmatic Nucleus (SCN) is our master circadian oscillator or clock. Think of it like the Grandfather clock. All of our genes approximately 25,000 have a gene clock in front of them. However, the SCN clock needs to run faster then all the other clocks otherwise circadian timing will be off. Example, your thyroid clocks are running faster then the SCN, then the thyroid function has been slowly in the decline and if the decline is not fixed, this is when disease shows up; with the thyroid, Hashimoto’s Disease is one of the big diseases.
In 1985 Hasimoto’s used to make up just 1% of Thyroid disease, now it is 90-95%. This is a fake blue light disease.
The SCN is not a good ‘watch’ where you can set it and forget it like most modern technology watches. It needs to be set every day. And sunrise helps do that.
When you see the sunrise it is basically telling the SCN to talk to the pituitary gland to turn on the hormone cascade.
At the other end of the spectrum we have SUNSET.
The color temperature of the sun at sunrise is around 1800 kelvin. At sunset it is around 16,000 kelvin. Quite a difference.
Also throughout the day you are getting different spectrums of light as well. Each spectrum delivers information for our biological systems and programs as well as delivering energy. It is said there are ~100,000 biological systems and programs running quantamly in each of our cells every second.
Yes, indeed! The sun is a natural Starbucks. It’s everywhere, unfortunately most people have been brainwashed that the sun is bad.
Now if you have a disease already then you want to adjust your schedule to get as much of the morning sunrise and sunset as possible. And as much AM sun from 8 am to 12 pm.
I always will walk to my sunrise spot as I live in a preserve with trees all around in front and back of me. Some people have to drive to their spot. That may be a little inconvenient at first, until you realize how you feel and perform.
Key point: Don’t miss it! [1][2]
One more point on the sun. [3]
AM sunlight is the most important. This is where our most important hormones and other stuff are made—things like melatonin, serotonin, dopamine, nitric oxide, beta endorphins.
Usually this time is around sunrise to about noon.
Being out for the transitions of light are also important. So when going from zero UV to UVA light. And going from UVA to UVA + UVB light (vitamin D).
42% of all sunlight that falls to earth is IR-A light (infrared). That should show you just how important that frequency is. Turns out IR light is what builds our Exclusion Zone of water inside of us (Charge separation of water from positive and negative. The bigger we can get our EZ the bigger our battery will be. )
SO take breaks frequently during this time. Always try to eat your lunch/breakfast outside if you can. If not turn off the lights and open a window if you can.
Vitamin D
One of the big things that sunlight produces is Vitamin D, which is produced with UVB light.
Having your levels at or above 60 ng/dl is vital. Low Vitamin D is associated with pretty much every cancer, autoimmune disease, and most modern man diseases. Really because it is a proxy to how much sunlight you are getting and how much of a charge you have (Redox Potential).
The 60 ng/dl D levels NEEDS to be your unsupplemented level.
Supplementing vitamin d should only be done after you know what your UN-supplemented level is first.
If you are supplementing now, stop for at least the next 3 months and then retest. If the next 3 months is going to take you into the dead of winter—good! Naturally our D levels will go down in the winter and rise in the warmer months. We are designed to build it up in the warmer months for protection in the colder months. Because where I live in the northern hemisphere we have a Vitamin D winter. My town gets no D from 11/20-1/20.
You can get tested with your doctor, although check with your insurance because a lot of them don’t cover it. Which is just another thing wrong with the insurance and medical industries.
Or you can order a home test through Thorne.
Vitamin D At Home Test: https://thor.ne/p8sS [4]
Now once you do know your levels then you can pick supplementation back up depending on where you are. I wrote an entire blog on supplementing with it. And you NEVER want to supplement with just Vitamin D. Vitamin K is like D’s Siamese twin.
Check out the blog post: Vitamin D Blog Post[5]
Check out my Improvement Warrior Podcast episode going over Vitamin D and how it is actually made in us[6] And don’t forget to subscribe and leave a quick review
Blue Blockers
Moving on to another subject. Blue light.
Blue light was formerly the number one Non-Native EMF (nnEMF) on the planet. Until 5G (5th generation) wireless technology showed up.
On Earth there is native EMF which is the sun, the shuman resonance, our magnetic field, etc….. And then there is nnEMF which is things like blue light, wifi, cell technology, any smart technology, smart meters, smart cars, radar, Bluetooth, airpods, Ipads, computers, TV’s, etc…..
I highly recommend watching my blue light webinars[7] And also my Podcast: Unknown Death Causer Part 4: Cell phones & wireless tech[8]
There will be more. There is a lot to cover in terms of it.
It is super important to block it both in the eyes and the skin.
Those webinars go into great detail of the detrimental effects. So be sure to watch those.
Here is a video I did going over some of my sleep routine in order to block blue light[9]
Number one effect of blue light is it destroys our sleep through several different mechanisms.
Do not forget to check out the blue blockers and other blue light blocking products I recommend. Discount codes are on the webpage too.[10]
Melatonin
You probably have heard of this before. It’s known as the ‘hormone of darkness’ and most people know that it helps us sleep. However, most people do not know that melatonin is made in AM sunlight. And it is absolutely destroyed by fake blue light, especially at night.
Melatonin controls the efficiency of autophagy (the process that helps repair us while we sleep)
Now when your sleep sucks you have decreased glucose tolerance and insulin sensitivity goes down….to the point where you become insulin resistant. At this point you are automatically in the category of Pre-Diabetes, but let it continue without intervention and you go to full blown diabetic (and millions don’t even know they are right now).
Once that process begins you begins to see a steady decline because inflammation is running wild. It may be obesity, it may be heart disease, stroke, cancer, Alzheimer’s, osteoporosis, etc….. You can insert any modern man disease in there.
So in order to control diabetes, or really any mitochondrial disease, you need to block the blue light.
And not just for the eyes. We know that melanopsin is a photreceptor in our eyes, skin, arterioles, and our subcutaneous fat.
Yes your skin has ‘EYES’.
This is why in my sleep videos I always say you want your room as dark as possible.
Blue light lowers Vitamin A and Melatonin anywhere melanopsin is.
So in order to control diabetes, or really any mitochondrial disease, you need to block the blue light. And get out for AM sunlight to help make Melatonin (among many other things).
Other glasses
Now when you are outside for morning sun, or anytime really you are outside under natural sunlight, your sunglasses and prescription glasses are a HUGE NO-NO.
They block the spectrum of the sun.
Sunglasses make it seem like it is dark out when it really isn’t. And if you have skin showing (melanopsin) this really messes up your circadian biology. One of my premium Improvement Warrior University Circadian Biology Webinars covers sunglasses (Sun Cosemetics[11]; that is how important it is to stop wearing them ASAP.) And also my podcast series Unknown Death Causers part 1 and part 4 covered sunglasses intensively. Listen here[12]
Our Grandfather clock the SCN needs to get that signal from the sun of what time it is during the day so it can relay the message down to all the other ‘clocks’. Remember the SCN has to run faster then all the other clocks otherwise disease will set in. Sunglasses block SCN’s ability to ‘talk’ to your skin clocks.
Now on to contacts.
These are even worse then glasses. The cornea is the part of the eye that relies on oxygen from the environment. Wearing contacts is like putting your cornea in a constant state of hypoxia (lack of oxygen) and overtime this will hurt eye health that will hurt overall health. You can read more about that here from Dr. Jack Kruse[13]
Most people who wear contacts or glasses have myopia. Getting out in the sun, especially at the times I mentioned, will help to strengthen and in some cases reverse the myopia. But you have to block the blue light at all the other times.
Sunglasses and glasses and contacts is one very important aspect I cover in the 32-day Circadian Rhythm Transformation (http://www.improvementwarriorfitness.com/crt )
WATER
We all know water is needed.
However, I don’t think people really know just how important.
In my 13 Pillars of health webinar[14] water is number 4.
The longest fast on record is about 370 days. Go too long without water—you die!
Water is by far more important then food. If you are dehydrated then no system in you runs at 100% efficiency. Plus you mitochondria makes water, so if you want to be burning fat then you cannot be dehydrated.
Your water intake should never be 64 oz (the 8 cups a day BS), if it is you are dehydrated. Now if you are under that then we got some work to do. I would say of all the client sit down goal setting sessions I did only about 5% were actually drinking enough water.
I usually drink between 1.25-2 gallons a day. I carry an RTIC gallon jug around with me where ever I go. The jug keeps the water cold. Cold water delivers more oxygen and electrons to you—very important.
And drinking tap water is death. NEVER EVER DO IT. Here is a tap water info flyer I made for my clients. Print it out and share it with everyone you know[15]
The best water is natural spring water. You can buy it or go to findaspring.com for a natural spring around you. Other good waters are reverse osmosis, or get a good filter. I use clearly filtered[16]. I also made a podcast of going over my water habit[17]
And while we are on the topic of fluoride change your toothpaste. There is no benefit to fluoride at all. It’s just another big lie by industry.
How much water should you drink?
I always give the minimum recommendation of ½ your body weight in ounces a day. Start there. Other factors will play a role. I can’t get into all those factors in this report but if you have questions contact me.
One blood test to do is your BUN/Creatinine ratio. Under 15 is what you should shoot for. Over that is bad. This is a test that is testing how hydrated your mitochondria is. It’s all about the mitochondria for a mitochndriac!
COLD EXPOSURE
We are governed by light and dark cycles and also cold and warm cycles.
Cold thermogenesis is one of the most powerful ways to get healthy, ward off disease or reverse it, reduce/destroy inflammation, destroy body fat, turn our white adipose tissue (bad fat) into brown adipose tissue (good fat), and increase/keep the ‘charge’ on our battery.
It’s like a fountain of youth. The ultimate sign of aging and health is our heteroplasmy rate, which is determined by the geometry of our respiratory proteins in our mitochondria. In particular, the distance between them. Melatonin is one thing that controls the respiratory proteins. However, cold can shrink the distance and prevent expansion of them.
The more nnEMF you are around, especially artificial light, wifi, 1-4g and 5G, then the more water you need.
Water is 21-24x more effective then cold air. Water is also the best Faraday cage you can be in.
Optimal water temperature is 50-55. I have done 28-30 degrees. But even starting with 90 degrees will give you benefit because our temperature is around 98.
A cold tub is a great way to do it especially if it is outside. Here is my cold tub routine in the winter[18] and here it is in the warmer months[19]
Natural bodies of water are always the best.
I started with cold showers and cold walks with my shirt off. But you can start just in the bathtub.
EMF Mitigation
This next goes over some of the basics in order to control our environment a little but more and not be hit by a ton of radiation that is going to destroy our mitochondria.
After a couple of years of biohacks on myself and research I am concluding more and more that it is the nnEMF that we face that is the main cause of our health epidemics. Again be sure to listen to Unknown Death Causer Part 3 [20]. It is Improvement Warrior Podcast #54 if you want to subscribe and listen on your fave podcast app.
Probably the biggest culprit of nnEMF in our life is our cell phone.
I used to have some seriously bad habits around my cell phone. Walking around with it in my pocket not an airplane mode was a big one.
Remember your phone is an RF microwave device. It emits microwave pulsed signals.
Also remember your mitochondria is a second-to-second environmental detector. It picks up on the signals because it is trying to read the signals of earth and the sun. Too much interference breaks our cells down.
Dehydration is the #1 effect of nnEMF. Which ties back into our water section.
My phone nowadays is usually on airplane mode, about 23-23.5 hours a day. I do 99% of all my calls and texts through google hangouts and social media platforms.
If your phone is in your pocket or purse it needs to be on airplane mode with Bluetooth and location OFF. And ladies if you put it in your bra please slap yourself for complete idiocy.
If you are someone who has to be on call and have the phone on you can order a case from Defendershield[21]. I actually have one after listening to a podcast interview[22] with the owner saying some radiation is still coming off even on airplane mode. Plus they have some other protective EMF stuff.
Whenever I do need to make a call with my phone I make sure I am not touching the phone (this was before the defendershield case). Your phone emits the most radiation when it is searching to make the call and then when it is connected.
I used to use a selfie stick when making calls or using it not on airplane mode.
And never ever put the phone on your head when making a call[23]
Never give your child a cell phone or Ipad if it isn’t on airplane mode.
Put a filter on your phone to take the blue light out of it [24]
There is a bunch more information and tips on the Unknown Death Causers Part 3: Cell Phones and Wireless tech (Episode 54 Improvement Warrior Podcast)
Wifi:
In your home environment if you do have internet and use wifi make the switch right now to Ethernet. Ethernet is much more stable and faster then wifi. Any corded connection will also be better in terms of connectivity, stability and safety for you and anyone around you.
If you are using wifi at work and you are the boss—switch it out. Small company employee, then talk to your boss about it.
All of these signals corrupt our ability to sense the native EMF from the earth and sun. Which screws you up. For some more then others. But even if you don’t feel it, doesn’t mean it isn’t there affecting you.
Remember the #1 effect of nnEMF is dehydration of the cells. Can you get by with dehydrated cells? Sure. Can you do it for 1-4 decades without some disease showing up and taking you out or shortening your lifespan? No!
nnEMF is like smoking. It isn’t 1 cigarette that will take you out. It’s not like cyanide where it will kill you in an instant. However, the same processes are in play. The only difference is the time scale.
If wifi is on, which it shouldn’t be, unplug it for the night while you sleep.
I always just unplug anything that isn’t being used. This is a good habit to get into because even if it isn’t ‘ON’ it is still emitting an electric and magnetic current. Some smart gadgets will constantly be searching for a WIfi signal. Plus you save on your electric bill and cut down on your consumption which helps you be more green because our Planet and a host of our living organisms, including us, are dying. Read this book[25]
The best book to get and the one who started this Mitochondriac journey for me, is the Non-Tin Foil Guide to EMF by the EMF Guy Nick P.[26] He did an interview[27] with Dr. Jack Kruse which re-introduced me to Dr. Jack and I was finally ready for his message. Unfortunately his book is good for nnEMF and cell tech up to 4g; for 5g there is extra stuff that needs to be accounted for since it is basically a man-made frequency.
Circuit breakers.
If possible turn off the circuit breaker where you sleep and definitely where your children sleep. They do make Kill Switches for this where you can just push a button and turn the power off for certain rooms or breakers even from your bedroom.
My wife fought me on this because she believes she needs her phone charged overnight. So I did an experiment with my son who was about 11 months when I did it. Before he would wake usually 4-5 times a week in the middle of the night. Since switching off the power in his room it usually is no more then 1x a week, very rarely 2x. I have since turned on the power to his room probably 1 time in the last 5 months.
Now we turn and keep the power off to all 3 bedrooms- master, son’s and daughter’s. I string a power strip up to the room with extension cords for my wife’s phone and lamp (which has an amber incandescent bulb in it—NO BLUE LIGHT especially if you wake at night. )
In the colder months we usually do a lot more essential oils[28] diffusing at night but in the summer we are getting of plenty of light so it isn’t needed unless someone is getting sick or if it is going to be a rainy day and we’re inside all day.
But what if I have to go to the bathroom?
Got you covered. We use a red light headlamp. There are many different options out there. Because be aware if you turn on a blue light in the middle of the night, you might as well not go back to bed. Even if you sleep it is not going to be the stage 3 or 4 sleep that restores us.
I usually try and sleep in my tent as much as possible, which is usually the best sleep I get.
If you are waking up in the middle of the night 1x or more frequently then just know that that is not normal or is it healthy. Implement some of the sleep tips and if it is still happening after about a month or so reach out and we can see what we can do. Also ramping your water consumption down before bed. Drinking 32 oz right before bed will definitely get you up at night.
Sleep
We got into sleep a little last section and some others. Please remember, everything comes back to sleep.
If your sleep sucks then you will suck in terms of performance, energy. Plus eventually disease and/or early death will strike you down.
We need a sleep routine. Or sleep habit. Or bedtime routine.
You need to guard your time and routine around this. Because every single one of my Rules in the 13 Pillars of health webinar[29] ties into sleep.
Sleeping 6 hours or less everyday for your entire life is not tough, it’s not a badge of honor, it’s not something to push through…….when you understand the science and the mechanism for health it is pure idiocy and stupidity.
Now will every night be perfect and you will follow your routine to a tee?
No. Nothing ever is 100%.
Rule of 90% has been a part of my life for a while. 90% stick to the plan. 10% leeway. Some areas of my life I am closer to 100%, some I’m closer to 90% . Consistency is what counts.
Tracking…… Do you track your sleep? There is usually an app for that that can be run on airplane mode. You shouldn’t need the fancy diagrams and percentage of sleep in this range or that range and a sleep score. You should know when you have good sleep, when you have not-so good sleep, and when you have sucky sleep.
I have an Android and use Samsung health for pretty much all my tracking. I track the amount of grounding I do, the amount of my cold tub sessions, my steps, and sleep. Then it breaks it down based on day/week/month.
For instance in June 2020 my average sleep was 7 hours and 14 minutes. Average bedtime 10:54 and average wake time 6:08 am. Bedtime consistency 19/30 days and wake up 23/30 days.
I am not recommended getting an aura ring or tracking your sleep with an Apple Watch or fitbit. All horrible as they release RF radiation and nnEMF. We want our nnEMF to be as close to 0 as possible when we sleep.
That’s all I need. If I don’t have any energy the next day……. What time did I get to bed? Did I wake up in the middle of the night? Was it too hot? Was my room dark enough? Etc…….
Once you start on the path to being a mitochondriac you really start to get dialed into yourself and how you feel.
You start to biohack your self and environments to keep making everything better. Some things will work, some things won’t. Some things will work but will take time
So feeling fine is a thing of the past. I always thought of ‘fine’ as another word for average.
I have made several videos on sleep and my routine:
My sleep playlist on youtube: https://www.youtube.com/watch?v=Jnp7uj3j_bY&list=PLcp2AcB2PnErlAjymi3I6nwxg66Mr0rZh
There is entire books out there on sleep. The one I started with was Sleep Smarter by Shawn Stevenson[30]. That’s the book I stopped wearing sunglasses forever. June 2016 is when I stopped. They ruin your sleep and your circadian biology. I’ve since learned other reasons as why not to wear them.
Bedtime should be at least by 11 pm. I have a set bedtime of 1045 and wake time of shifts throughout the year depending on the season. Do I get them every day…..nope. But I know I have set times that I need to feel good the next day.
The earlier you can get to bed the better. Leptin enters the hypothalamus between 12-1 am. So you definitely want to be ASLEEP by then not just in bed. It’s our circadian biology singing loud and clear here.
I also did a Sleep podcast where I go over 36 sleep tips[31]. This was just part 1.
NUTRITION
Another very important part of Leptin, the master hormone, is you want to eat your last meal at least 4 hours before bed.
Think of Leptin as the accountant for energy balance in you. If you eat 2 hours before bed or right before bed which I used to do, or eat small meals throughout the day then leptin cannot tell the energy status. Your body wants to burn fat as the main source of energy. It can’t do that if you eat before bed. And sleep is the one place we burn the most fat as long as all the other factors are followed in this report.
Here is a few resources on Leptin:
All of my free leptin webinars and other Improvement Warrior University webinars are on a private facebook group. Join me[32]
You can also search FB/IG/Linkedin/Twitter for #LeptinWithYun
The number one nutrient that every human should be eating is DHA. Or seafood.
DHA concentration will vary but you always want to go with the highest concentration of it. And no this does not mean supplementing with fish oil.
In order for DHA to get into the brain and nervous system it needs to be in the SN2 position, most fish oils come in the SN1 and SN3. Plus they are not as well assimilated due to the fact that they are not packed in their evolutionary package surrounded by all the nutrients like- Iodine, selenium, copper, etc…. Plus you have to worry about packaging and toxicity.
Consider this your introduction to the Epi-Paleo or Epi-Keto diet…..EPI- meaning epigenetics.
Epi-Paleo Webinar[33]: Highly recommend watching it. I also did part 2 all on DHA[34].
The best sources of DHA will be shellfish, crusteceans, fatty fish. There is no better food the Oysters on the planet.
The number one vegetable is always seaweed or sea vegetables. Watch the webinar to find out why. But really big reason is iodine. Iodine and DHA are probably the #1 and #2 nutrient missing in most people’s diets.
Life is fundamentally about electrons, protons and photons.
Think of DHA as a catcher’s mitt for electrons. Then when light (photons/sunlight) hits those electrons it excites them so that they are able to deliver information and energy to the systems in need of it.
Your goal, like Super Mario with the gold coins, is to catch as many electrons as possible. We get 1/3 of our electrons from food and 2/3 from earth and sunlight (~39/61%).
Seafood has the most electrons of any food. It is how we evolved and developed such a big brain.
Then the hierarchy for electrons will be good fats, proteins, then in-season carbohydrates.
BIG ASS BREAKFAST
The BAB goes back to Leptin. Be sure to check out the Leptin cheat sheet to see if you are leptin resistant. Email me for access to it (improvementwarrior@mail.com)
You need to fix LR first and foremost before anything else. Health is not possible without it. You can lose weight for sure. But becoming a mitochondriac is all about optimal. Not looking good or being an ideal weight. We want to look good and feel amazing. This can happen at any age.
The BAB is one of those things that will help reset your Leptin, so it starts working correctly.
Again. Check out the Leptin resources for more information. Leptin webinar part 2 has the Leptin Reset Rx (Leptin webinars parts 1 & 2 are now on Improvement Warrior Podcast Episode #55). But don’t skip number one as it goes over what leptin, and how it controls you and everything it does. When you know the WHY it is easier to stay the course and have drive and motivation towards a better you..
So many just want microwave information and they wonder why they start, stop, start, stop or develop a disease, etc….. Education never stops!!!!
Seasonal Eating or Circadian Nutrition
If you are eating the same way year round then you are doing it wrong.
Especially the further north you live.
At the time of writing this I live in Columbus, Ohio which is at the 40th latitude. So we get all 4 seasons. In the winter nothing grows here in terms of fruit or veggies. The only thing I eat in terms of vegetables usually from November through March is just mushrooms (which is not even a veggie), onions and seaweed.
I’m writing this in July, so my carbohydrate intake will be the highest this month through September. Most of the things are in-season.
Following a seasonal LCHF or Ketogenic or epi-paleo type of diet plan will be your best bet to get to optimal.
High fat is always the best. You get way more electrons and ATP from fat then carbs.
However, carbohydrates are important for certain aspects of our health when they are in-season. The more weight you have to lose then the less carbs you eat. But we are not focused on the weight, we are focused on your health. Healthy people are not overweight
If you need more help with nutrition you can either enter one of my nutritional challenges or you can download my look better naked nutrition blueprint. The blueprint was last updated before Epi-Paleo and circadian nutrition principles but it is super easy to implement.
Fitness/NEAT
Exercise and fitness and NEAT- Non-Exercise Activity Thermogenesis falls in at #11 on my 14 Pillars of Health.
Exercise and more importantly strength training is important but it is not as important as some people make it out. I used to be one of those people until I found out the truth. Turns out for decades I was exercising wrong.
#1- Workouts are not needed to lose weight. They are more for strength building, overall fitness, body shaping and fat loss (fat loss only when Leptin resistance is fixed.
For exercise to be the most effective (fat burning) you need to fix the LR first. Dr. Kruse recommends the first 3 months not working out and just following the Leptin Reset Rx.
It’s up to you, but I would strongly recommend at least a month of fixing LR first. I cover why you need to stop working out at first when starting the leptin reset in my Leptin Transformation[35].
You will still get the other benefits of exercise as in getting stronger, releasing feel-good endorphins, better cardiovascular, emotional and mental state, etc….. But just remember the key is getting you to optimal as fast as possible. When you are LR your fat burning mechanism and the Krebs bicycle- where glycolysis and the PPP meet is turned off.
What everybody should be doing is activity throughout the day.
Walking is really the only ‘cardio’ exyercise I recommend for general population. I always attempt to shoot for at least 10 k steps a day.
Playing with your kids, cleaning the house, yardwork/gardening (NO SHOES), playing with your dog/pet, really any type of movement throughout the day. You just don’t want to be stuck in a chair or even standing in the same position for hours on end.
Now the reason I said walking is the only ‘cardio’ I recommend for the general public is because most cardio exercise trains us for the opposite of what we want. It actually can make you fat. Now if you are a competitor in endurance events then that is your choice. But just know that there is plenty research out there showing that endurance training or even extended type workouts are destroying your longevity and health and your telomeres—which are basically indictors of cellular aging.
I wrote a blog post on the ‘science’ of cardio[36]
Rule of 3 x 52 x life
Basically it means 3 strength training workouts a week for 52 weeks a year for the rest of your life. Life is a long time and that is because you should never take a break off from doing it. It is a health routine and consistency wins out with health routines.
Strength training has been proven to be the best to change your body and improve your bone health.
By the way the number one reason I think strength training should be done is because of mental health and bone health.
3 workouts a week minimum of strength training. That can include interval training, HIIT, etc…..
That is assuming you have taken care of the Leptin Resistance if you have it.
Join me on my other private facebook group where I host all of my over 350 follow along workouts for LBN Online Strength & Fitness Workouts.
Start your 2-week pass and try it out[37]
Standing vs Sitting
Sitting and Posture is #13 and #14 on the 14 Pillars webinar.
They affect each other big time. Especially if you sitting wrong, or standing wrong, or breathing wrong.
Yes breathing is a lacking skill in the majority of people. A lost art. #2 on the 14 pillars webinar.
Another thing that will affect both sitting and posture is our technology, especially our phones. Text neck is a real thing. Here is a video I did on it[38]. It is causing kyphosis, or ‘Quasimodo syndrome’, basically hunchbacks in as young as early teen years when it used to be 50+ year olds.
It’s been said that sitting is the new smoking. And it is said that nnEMF is the same thing. Smoking always gets the bad rap, as it should. They say that if you sit 8 hours or more a day it is equivalent to smoking a pack of cigarettes a day. 3 hours or more equivalent to ½ a pack. I did an entire blog post on sitting here[39]
But the key point is if you work at a desk for any period of time you want to get a standing desk.
The standing desk doesn’t need to be fancy. I’ve been using the same one for about 10-11 years now. It litterraly is just a piece of plastic I paid $50 for. You just put your keyboard or laptop and your mouse on top and you are good to go. There is a place underneath I can go and kneel if I have paperwork to fill out.
They make some desks up to like $5000 with an automatic crank and fancy this or fancy that. You don’t need it. Spend your money on some other more important biohack/mitohack item J, like a red light device from Midwestern Light Therapy[40], and don’t forget to pick up your blueblockers.
Some employers won’t invest in that so that’s when the one I use comes in handy or make your own makeshift one. Before I used this one I was just using a milk crate for my keyboard and a box for my mouse.
When I take my laptop outside I use a chair and a piece of furniture. The picture below is of my old work station with my standing desk. My wife uses the table now since I got her to start working outside J Got to get that sunshine.
It took me about 1 to 1.5 years to build up my postural muscles to be able to stand for an entire work day. I would switch sitting on a swiss ball and the standing desk. If you do have to sit I would recommend the swiss ball as it helps you focus better on your posture and keeps your core engaged.
Rest/Regeneration/Recovery/Mobility- RRRM
This comes in at #12 on the 14 pillars webinar.
Kelly Starrett says we should work on our body 15 minutes a day for recovery and to keep us running in tip top shape. To prevent breakdown we need maintenance. We take our car in for service. You will go through several cars in your lifetime. You only get one body, so if your knee or hip breaks down then replacing that is not so easy. And it usually is associated with a lot of pain.
Mobilizations should be performed on a regular basis. My youtube channel has a bunch of mobilizations up there [41]
Or you can get the Bible of pain management by Kelly Starrett Becoming a Supple Leopard[42] I highly recommend it.
IN regards to where to begin with fixing your body: 1. Pain 2. Tightness 3. Soreness 4. General
We always want to work on pain as it is an indication something is wrong and if it goes unchecked will lead to something worse down the road. Don’t think that just ignoring it and the pain eventually went away that all is good. Usually it just means the body adapted to a new way of moving or holding itself in a position that was pain free, but now you are moving in a suboptimal way that will cause later wear and tear down the road.
It is said when we are born we have 110 years of movement and flexibility to enjoy. However, how we move, sit, stand, perform exercises, perform daily movements will either decrease that or increase it.
Tools of trade for mobilizations and regeneration work:
So get to work on fixing that body. If you are already in pain then it will take a little longer and more time dedicated to it.
Medication:
Get off as soon as possible, or reduce as much as possible.
Remember I am not a doctor, so talk to your doctor about your concerns and getting off of the medication or reducing it as soon as possible.
I always say if you are on a drug then you cannot be healthy.
The worst drugs to be on:
About Jason Yun
If you’re wondering who I am and why you should be listening to me on this topic then read on. My name is Jason Yun and I am the owner and strength and conditioning Coach of Yun Strength and Fitness Systems LLC (DBA Improvement Warrior Fitness & Improvement Warrior Athlete). I am a graduate of The Ohio State University, with an earned Bachelor’s of Science degree in Sports and Leisure Studies with an emphasis in fitness, coaching, and recreation. I’m a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition (ISSN). I’m a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association (NSCA). Also certified as a United States Weightlifting Sports Performance Coach (USAW SPC). Certified Youth Fitness Specialist (YFS) and Youth Speed & Agility Specialist (YSAS), through the International Youth Conditioning Association (IYCA). Certified Kettlebell Instructor (KBA) through Kettlebell Athletics in 2010. Certified Perinatal Fitness Instructor through Fit Moms in 2012. Certified Functional Movement Screen Assessment (FMS) in 2013. I have trained for over 31 years in various disciplines, following many different fitness/nutritional strategies to find what works and what doesn’t, and now I’m giving you that information.
I started the process of becoming a Mitochondriac in September of 2018. The biggest thing you must take away from your journey is you don’t know anything. The things you hold most dear might be the things that are killing you or worsening your disease progression or health.
If you are interested in becoming more of Mitochondriac I have a guided program you can join that gives you access to me, a private facebook group, weekly homework, checkins, accountability and much more…….it’s all about learning and action and implementation. You can check out the program and requirements here:
http://www.improvementwarriorfitness.com/casestudy
Dr. Jack Kruse is the basis of what I have learned and implemented sinc e 9/18. His website is http://www.jackkruse.com and it is filled with free blog posts and a free forum. If you want to speed a long your journey to better health then go there. Also follow Jack on his facebook page.
Don’t foret to follow me on my social media profiles as I always am posting things I am or have learned. I try and organize my posts for different topics. You can see all the hashtags of the topics I talk about here[44]
My websites:
http://www.improvementwarriorfitness.com
http://www.lbnonlinefitness.com
http://twitter.com/YunTraining
http://www.youtube.com/YunTraining | http://www.bitchute.com/sunyun
http://www.linkedin.com/in/jasonyun
[1] 32-Day Circadian Rhythm Transformation: http://www.improvementwarriorfitness.com/crt
[2] 34-Day Light Challenge: http://www.improvementwarriorfitness.com/lightchallenge
[3] The Science of Circadian Biology Blog: https://www.improvementwarriorfitness.com/the-science-of-circadian-biology-unlocking-hormonal-health-and-happiness/
[4] Vitamin D At Home Test: https://thor.ne/p8sS
[5] Vitamin D Blog post: http://www.improvementwarriorfitness.com/vitamin-d3-shine-on-me-2/
[6] Vitamin D Podcast: http://www.improvementwarriorfitness.com/iwp5
[7] http://www.improvementwarriorfitness.com/bluelightwebinar
[8] Unknown Death Causer Part 3: Cell Phones & Wirelss tech: http://www.ImprovementWarriorFitness.com/udc3
[9] https://youtu.be/i3KX8pa1DiA
[10] Blue Blockers and recommended blue blocking products: http://www.improvementwarriorfitness.com/blueblockers
[11] Sun Cosmetics Webinar: Circadian Biology Part 3: https://improvementwarriorfitness.com/iwupaidwebinars/
[12] http://www.improvementwarriorfitness.com/sunglasses
[13] Contacts and Statins https://www.facebook.com/drjackkruse/posts/3577172325680429
[14] 13 pillars of health webinar: http://www.improvementwarriorfitness.com/13pillars
[15] Tap Water flyer https://www.evernote.com/l/ABLUHXQIKT1DkoC2WdmI_3NJ9lcdCrw9paU
[16] Clearly filtered water https://www.secureinfossl.com/affProgram/Clearly-Filtered-Affiliate-Program/90313
[17] http://www.improvementwarriorfitness.com/iwp9
[18] CT Winter routine: https://www.youtube.com/watch?v=LAZxaHgvPZM&t=54s
[19] CT Summer Routine: https://www.youtube.com/watch?v=zGFaf2kOthM&t=183s
[20] Unknown Death Causers Part 3: http://www.improvementwarriorfitness.com/udc3
[21] Defendershield https://www.defendershield.com?ref=jasonyun
[22] Life Stylist Podcast https://www.lukestorey.com/lifestylistpodcast/emf-solutions-how-to-mitigate-cell-phone-wifi-computer-radiation-dangers-with-daniel-debaun-269
[23] Cell phone against head #1 https://www.youtube.com/watch?v=Fyy2zJRivqw&t=3s | cell phone against head #2 https://www.youtube.com/watch?v=ZOBm9jArLco
[24] Red Filter On Phone: https://youtu.be/0yc-W0w0hUA
[25] The 6th Extinction https://amzn.to/2ZavNCQ
[26] The Non-Tin Foil Guide To EMFs: https://amzn.to/2Ntq8E8
[27] Jack Kruse interview with Nick Pinneault: https://youtu.be/k-kt3_oQ8ns
[28] Essential Oils: I usually use doterra and get them through Amazon now.
[29] 13 pillars webinar: http://www.improvementwarriorfitness.com/13pillars
[30] Sleep Smarter Book: https://amzn.to/2BoByoZ
[31] Sleep Podcast 36 tips: http://www.improvementwarriorfitness.com/iwp7
[32] Private Facbook Group: Improvement Warrior university: http://www.improvementwarriorfitness.com/iuwfb
[33] Epi-Paleo Webinar Part 1 is now on my private facebook group: http://www.improvementwarriorfitness.com/iwufb
[34] Epi-Paleo Webinar Part 2: DHA: http://www.improvementwarriorfitness.com/dha
[35] Leptin Transformation: http://www.improvementwarriorfitness.com/leptintransformation
[36] Cardio Makes You Fat Blog: http://www.improvementwarriorfitness.com/cardio
[37] http://www.improvementwarriorfitness.com/lbnfb
[38] Text neck video: https://www.youtube.com/watch?v=y1RXwZvLn54
[39] Sitting blog post: http://www.improvementwarriorfitness.com/sitting
[40] Midwestern Light therapy: http://www.improvementwarriorfitness.com/midwestern
[41] Mobilizations on youtube: https://www.youtube.com/c/YunTraining/search?query=mobilization
[42] Becoming a supple leopard: http://amzn.to/2ADNcXC
[43] Resistance Band Store: http://www.improvementwarriorfitness.com/rbt
[44] Hashtags to educate: https://www.evernote.com/l/ABIwv63r-29PfIQSclfS-Hnr31_W0H18RtA
