Metabolic Aftershock Web 2 PDF

METABOLIC AFTERSHOCK
By: Jade Teta, ND, CSCS

Copyright © 2013 Natural Health Sherpa LLC
Copyright © 2014 Natural Health Sherpa LLC
This publication contains the opinions and ideas of the author. It is intended to provide helpful and
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CONTENTS
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Chapter 1: What the Metabolic Aftershock Program is Designed to Do. . . . . . . . . . . . . . . . . . . 7
Chapter 2: The Three Laws of Metabolism. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Chapter 3: The Biochemistry of Fat Loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Chapter 4: The Metabolic Aftershock. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Chapter 5: Evolutionary Programming:
Your Ancient Fat-Burning, Muscle-Shaping Machinery. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Chapter 6: Metabolic Biofeedback. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Chapter 7: Rest-Based Training: Why Rest is Success. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Chapter 8: Metabolic Chains. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Chapter 9: Vascular Occlusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Chapter 10: Walking and Other Daily Movement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Chapter 11: Tracking Your Results. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Chapter 12: What About Diet?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Chapter 13: How to Get Started on the Metabolic Aftershock Program. . . . . . . . . . . . . . . . . . 59
Chapter 14: What Happens When the 9 Weeks are Over?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Conclusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Introduction
Pack your bags. You’re going to training camp.
Well, at least your metabolism is.
If you are like most, you think your metabolism works like an on-off switch. And maybe you’re thinking
you’re happy enough with just the fact that your switch is still halfway on.
The truth is, the metabolism is more like a gas pedal, you have a full range of function that goes from
idle to “bat out of hell.”
And right now, your metabolism is in park.
You know I’m right.
It’s the reason that weekend splurge you have on occasion always seems to take three times as long to
take off as it did to put it on. It’s also the reason that last bit of stubborn fat on your hips, belly, butt and
thighs just won’t disappear.
A primed, high-function metabolism is not impacted by an occasional dietary transgression. And it
makes stubborn fat forget it was stubborn.
AND THAT’S WHY YOUR METABOLISM IS GOING TO TRAINING CAMP.

In the next 9 weeks, your metabolism is going to be reprogramed, recharged and retrofitted by the best
exercise science and cutting-edge research the world of weight loss has ever seen.
So buckle your seatbelt, hold on and kiss your old metabolism goodbye.
In this program you are finally going to learn the exact type of exercise that ignites a metabolic bonfire
in your body not just while you are exercising, but for days after.
When you do things this way, it’s like jumping off the escalator and taking the elevator. No more
exercise-induced hunger, no more losing muscle along with fat, no more overtraining, no more dreading
the gym and no more spinning your wheels.
With Metabolic Aftershock you are going to be getting a substantial upgrade to your metabolism.
If your metabolism was a computer, this would be like getting a state-of-the-art hard drive and a top-of-
the-line software upgrade all at the same time.
There are three big benefits to the approach you will learn in this program:
5
1. Super-Efficient: These workouts combine unique body weight exercises in carefully designed
sequences to simultaneously tax the muscular and cardiovascular systems. This means you are
able to do much more, with much less. 15 minutes of work 3 times per week is all that is re-
quired.
2. Upgraded Fat Burning: The techniques in Metabolic Aftershock drastically increase the
amount and function of your cell’s fat-burning engines called mitochondria1,2. This increases the
amount of fat you burn in your workouts, and within a few short weeks you will be burning fat
more efficiently, even when you are not working out.
3. Metabolic Aftershock: This program triggers a flood of powerful hormonal messengers that
not only enhance fat burning during the workout and increase fat burning for days after the
workout, but also has a muscle-shaping effect that makes the body firmer, tighter and more
toned.
Get ready, because I am going to introduce you to the cutting edge in exercise research. You are going to
learn the specifics of what this program does and exactly what you need to do to make it happen.
6
What the Metabolic
1
Aftershock Program
is Designed to Do
Most people think exercising to burn fat is simply about working harder. It’s not.
You can be as diligent and consistent as you like, but if you are working harder at the wrong thing you
are increasing your odds of failure not success.
Most people view the metabolism like it’s a calculator. But it’s more like one of those video games that
reacts and gets more difficult the better you do.
You exercise more, or harder, and what does your metabolism do? It makes you hungry, tired, increases
cravings and saps your motivation.
It adapts and reacts. You think you’re burning more fat, but in reality you are setting yourself up for
failure later.
You know that old game you used to play when you were a kid, the one where you would try to run up
an escalator that was going down?
Imagine that escalator matching your speed and always staying one step ahead. You would be in for the
ride of your life with nowhere to go but down. That is what following the standard exercise advice will
get you.
Exercise is not just about quantity. Longer is not better.
And it’s not a simple matter of quality either. Harder, shorter workouts don’t guarantee success either.
There is something else that is required. Something that determines whether or not your workout will
make a difference in the way you look, feel and function.
Efficiency.
Fat-burning exercise is about efficiency. It is about doing the maximum amount of intelligent exercise in
the shortest amount of time while adjusting to your specific fitness level.
7
The most important word here is “intelligent.” Intelligent exercise is exercise that provides just the right
type of stimulus, in just the right amounts, to get the body to do what you want.
Which is exactly what this program has been designed to do.
A MORE INTELLIGENT EXERCISE SYSTEM

The Metabolic Aftershock program is ultimately about remaking your metabolism—and giving you a
metabolic advantage for life.
It helps you transition from your average Jane or Joe metabolism to one that works efficiently burning
fat whether you’re exercising or not.
Any old type of exercise will burn calories. And pretty much any type of movement is healthy for you
to do. But only certain forms of exercise literally force your body to change, adapt and turn on your fat-
burning potential.
This program is designed to do just that. It:
1. Provides a measured, specific and individualized exercise program.
2. Generates a flood of metabolic messengers, hormones and muscle molecules.
3. Increases fat burning during the workout.
4. Enhances fat use after the workout.
5. Rebuilds your metabolic architecture so you will start burning more fat, even at rest every day,
within a few weeks of beginning the program.
But to get this effect requires a unique form of metabolic intensity that not just any type of exercise can
accomplish.
The magic is partly in the intensity.
Metabolic Aftershock is able to accomplish all this because, unlike traditional cardio or slow-motion
weight training, it breaches what exercise science calls the anaerobic threshold.
This threshold is reached when the exercise intensity becomes so high that the body is forced to
mobilize resources in the moment and make metabolic alterations to meet the same or similar demands
in the future.
This is why it blows traditional approaches away.
Traditional exercise, like cardio and weights, either don’t get your body to reach this state at all or do
not reach it long enough or frequently enough to make a difference.
These old approaches may burn some calories (and muscle, too), but they don’t make much of a
difference in the way you look.
Sure, if you run every day for miles or lift super intense weights you will notice a few changes.
If you are a runner, you will lose some fat but you will lose muscle as well. Instead of getting the change
you want, you will become skinny and flabby, and be a less efficient fat burner.
If you lift weights, you may gain muscle but you probably won’t burn much fat. You will wind up looking
bulky. And again, you will only marginally change your ability to burn fat.
Neither of these scenarios are what people are after, yet they are so prevalent in the exercise world.
To burn fat, shape muscle and change your fat-burning potential for good, you need a different
approach.
8
Not just shorter and more intense, but one that is carefully structured and specifically tailored to your
individual metabolism.
Better Than Interval Training

You may be familiar with some of these concepts through a training technique called interval training.3
This technique has been growing in popularity because it is so much more effective compared to
traditional exercise.
It’s more impactful because it makes use of some of the same physiological changes the Metabolic
Aftershock does.
But it is not scalable to the individual. It works very well for those who are super fit and can do it, but
most can’t.
Metabolic Aftershock puts interval training’s positive effects on steroids by generating the
cardiovascular component through fast-paced weight training and by teaching you to know when to
rest and for how long.
This takes Metabolic Aftershock to an entirely different level.
And unlike interval exercise and aerobic fat-burning zone formulas, Metabolic Aftershock is tailored to
you. It adapts immediately to your fitness level and metabolic state.
This means you will get more metabolic benefits from the workouts, the sessions will be safer and you
will recover much more quickly between sessions.
The individual aspects of the sessions work so well we have had elite athletes in the same sessions as
seventy and eighty-year-old grandparents.
So how did I discover this revolution in exercise physiology? Well let me tell you...
A LITTLE ABOUT ME
I have been a fitness junky since I was a kid. I remember asking my dad when I was ten-years old if I
could start lifting weights with my brothers. He said I was too young but that I could do sprints and sit-
ups and push-ups if I wanted. So I did hundreds of them every single day.
My parents were also hippies and into natural medicine and foods. Now you understand why a big, bald,
linebacker-looking dude has a name like Jade.
But my love of exercise and natural medicine made it so I always appreciated medical science, especially
as it applies to food and exercise.
I started being a personal trainer when I was fifteen-years old. I wrote programs for my football team,
and showed my friends’ mothers and fathers what program they should be following.
At that time, I read everything I could get my hands on about food and exercise. Of course, I started
out following the standard “eat less and exercise more” advice. But I started noticing something. The
amount of work people did in the gym did not seem to match the way their bodies looked.
I would see these people in the gym who ate healthy and worked out like crazy, but their bodies never
changed. They struggled to burn fat.
When I was in my twenties, I just thought these people weren’t compliant. I thought they must be
cheating on their diets or skipping their workouts.
I also noticed the problem was far more prevalent in women than men.
9
This intrigued me, and when I went to college I chose to study biochemistry so I could use the stuff I
was learning to understand what was going on and help my clients.
When it came time to go to medical school, I looked at the curriculum of a few schools and was shocked
to discover not one of them had even a single course in nutrition or exercise.
This forced me to look elsewhere, and I finally found a medical school that specialized in lifestyle
medicine. They trained primary care physicians in alternative and complementary medicine and
nutrition, and exercise was the center point of the education. I completed the program and became an
ND—a doctor of natural medicine.
What I learned there changed the way I saw the body. I learned that the metabolism doesn’t function
like a calculator. I learned about how hormones control metabolism, not calories.
And I started to learn that all people have different metabolic expressions, not to mention psychological
makeups and personal preferences.
When I started to put this knowledge to work in my personal training practice, things began to change.
I went from a 30% success rates with clients to 70 and 80%. I knew I had stumbled onto something
really big.
Then one final thing happened. I met Claudia.
The Most Important Client I Ever Met

At that time, I was doing some pretty cutting-edge stuff: Tabata training,4 metabolic conditioning
circuits and complexes—the best stuff available.
But Claudia never did the workouts correctly. She would rest between sets … and pretty much whenever
she wanted.
It was a bit annoying, but she seemed to be getting great results so I just sat back and watched with
interest.
One day I decided to put a heart rate monitor on her just to get a sense of how hard she was working.
When I saw the results, it all made sense.
Claudia was killing it. She was working out at an intensity that would put me to the test.
I knew she trained hard, when she was training, but she took so much rest it seemed impossible she
could be working that hard. She was at a high intensity even when she was resting.
Then it clicked. She is able to train that hard precisely because she rests. In that moment, I realized her
rest was not hindering her progress, it was the reason she was getting such good results.
I called it rest-based training
I then went on a mission to find everything I could read on self-regulation of exercise intensity.
What I discovered is that we have been doing exercise all wrong. I discovered once again that it was
hormones, not calories, behind the magic of the workouts.
That is when I decided that this exercise technology needed to be refined and developed.
My brother, Keoni, and I opened a metabolic clinic specializing in hormonal approaches to fat loss, and
launched programs that are now delivered to thousands of people all over the world.
The Metabolic Aftershock program is the outcome of that experience.
10
HOW THE WORKOUT IS DESIGNED
Metabolic Aftershock draws on my 25 years of experience in health and fitness to deliver a program
that does in 9 weeks what the programs I wrote a mere three years ago would have taken six months to
accomplish.
I have built the program into three phases, each containing three workouts and each lasting three
weeks.
Phase 1: Spark the Metabolism

The first three weeks is all about doing two things:
First, we need to get your muscle and nerves connecting appropriately.
In the beginning, you may feel a little off balance or be unsure about the movements. This is normal
and by design. In fact, in this phase I purposely expose you to exercise and movement patterns that
challenge you differently than other types of exercise and specifically work on strength and balance.
You will soon learn there are four critical components of the Metabolic Aftershock workout. I call them
the Bs and Hs. They are:
• Breathless
• Burning
• Heavy
• Heat
I’ll explain more about why these Bs and Hs are so important for a high-intensity workout in Chapter
6. For now, just be aware that this phase hits all four of them, but it specifically addresses the “heavy”
component.
You can think of this like an athlete going into spring training. You will be getting the metabolic benefits
from day one, but we also have to lay the metabolic framework so you can benefit maximally from
phases 2 and 3.
Phase 2: Light the Fire

In phase 2, we literally turn up the heat on the metabolism. Right out of the gate you will be using
advanced metabolic training techniques in this phase.
You will learn later how one of the Bs—“burning” in your muscles, something most exercisers avoid—is
the very thing that turns on the most beneficial aspects of this program.5,6,7,8,9
This phase will make you burn.
In it, you will be introduced to techniques that create what is called vascular occlusion. This specialized
exercise approach allows you to generate a large burst of hormonal messengers that ignite fat burning
for days. 10,11
With the phase 1 base laid down, and the phase 2 fire burning, phase 3 puts it all together.
Phase 3: Fan the Flames

In phase 3, we turn up the heat on the metabolic fire by using a special technique I developed with my
brother. They’re called metabolic chains.12
In this third phase, you are going to be ripping fat apart at a frantic rate. The exercise will focus on the
“breathless” component while still giving a solid dose of the “heavy” and “burning” effects from phases
1 and 2.
11
This is metabolic conditioning at its best. You will be moving from the floor to standing, using explosive
power moves as well as tight, burning tension reps.
If you have ever chopped wood, pushed a wheelbarrow up a steep hill or played tug-of-war, then you
have a sense of what this phase will be like.
By the time phase 3 is over, your metabolism will be functioning on a whole other level. It will be
completely different from where it was when you started.
Men Versus Women

One of the things that often comes up in programs like this is the debate about benefits for men versus
women.
Despite what you may have heard, it does matter.
Most traditional exercise programs favor the male metabolism, perhaps because almost all the research
in exercise science is done on twenty-something-year-old men.
Long cardio sessions that burn fat and muscle favor men because they hold onto their muscle better.
Heavy slow-mo weight training that does not burn much fat also favors men because they can pack on
more muscle and get more of a metabolic stimulus from it.
With these approaches, males are tapping into the benefits of the hormone testosterone, which women
have much less of.
However, women have a different hormonal advantage13—human growth hormone or HGH.
Women release more HGH in response to exercise than men do. This hormone both burns fat and
shapes muscle, and it is better at the fat-burning part than testosterone.
The Metabolic Aftershock workouts are designed specifically to turn on both testosterone and HGH.
This workout allows men to enjoy the high output of testosterone that traditional weight training gives
them, but also creates a huge HGH surge for women to get the tight, toned body that alludes them with
other forms of exercise.
How does it accomplish all of this? By following the three laws of metabolism, which I will tell you about
next.
WHAT YOU LEARNED IN THIS CHAPTER

• When it comes to exercise more is not better. Better is better.
• Better exercise is ultimately about pulling specific metabolic and hormonal triggers that will re-
program your body to burn fat.
• Metabolic Aftershock achieves this by utilizing a technique called rest-based training that allows
you to tailor each exercise sessions to your personal physiology and needs.
• It is a 9-week, 3-phase program that will systematically provide you with a metabolic makeover.
• Despite what you might have heard, when it comes to exercise men and women are different.
This program gives you a hormonal advantage regardless if you are male or female.
12
The Three Laws
2
of Metabolism
When it comes to exercise, more is not better, better is better.
The Metabolic Aftershock is better exercise because it changes the key metabolic hormones that act
as the control switch for fat burning. Other exercise programs focus on calories first. This programs
focuses on metabolic balance first.
I am going to teach you exactly how it works.
But before you can understand why this program works so well, we have to cover some basic rules of fat
loss. We will call these the three laws of metabolism.
#1: THE LAW OF METABOLIC COMPENSATION

Some people compare the metabolism to a calculator. Others compare it to a chemistry lab. Both of
these models are wrong. There is no standard math equation or chemical recipe that unlocks fat loss.
The metabolism is most like a thermostat or seesaw. It adjusts and responds in the opposite direction,
always seeking balance.
This is why when you eat less and exercise more, your metabolism will produce changes that make it so
you will compensate with more hunger, lower energy, increased cravings and a slower metabolic rate.
All these changes ensure that you will soon end up eating more, exercising less and regain any lost fat
and possibly more.
When your hunger, energy and cravings, or what I call HEC (pronounced “heck”), are out of balance you
know the law of metabolic compensation is working against you.
Smarter, more intelligent exercise works with, rather than against, this metabolic compensation. It
keeps your HEC in check and your metabolism humming. You will learn why in a minute.
#2: THE LAW OF METABOLIC MULTITASKING

The two dominant models for body change are the “eat like a bird, and run for miles” model and the “eat
less carbs and more protein, plus lift weights” model.
13
The first approach burns fat, but also burns muscle. The result is you get smaller but flabbier. What is
often referred to as “skinny fat.”
The second approach builds or maintains muscle, but does little to burn fat. This results in a bigger,
more bulky appearance. When you gain muscle under a layer of fat that is not burned, it is like putting a
jacket on top of two sweaters. Of course you look bulky.
The body likes to be burning or building, and does not do well managing both at the same time.
Smarter exercise burns fat primarily, and utilizes special metabolic tactics that shape and firm muscle,
too. You are going to learn exactly how this program accomplishes both.
#3: THE LAW OF METABOLIC EFFICIENCY AND INDIVIDUALITY

Your metabolism is not wasteful, and, as you have learned, is highly reactive to changes. Doing more
exercise or longer exercise can easily become a stress to the body, especially if you are just starting out.
When it is, you will create the opposite changes than what you are after. Rather than getting a faster,
healthier metabolism with less fat and better muscle tone, you will get a slower, more sluggish
metabolism with more fat and flabby muscles.
Efficiency is the name of the game when it comes to finding the sweet spot of exercise. It is like
Goldilocks. You don’t want too much or too little. You want it just right.
This workout program combines optimal intensity that is individualized to you, with short, directed
exercise sessions.
You do just the right amount to get the result, but not too much to throw your metabolism out of balance.
The three laws of metabolism have to be honored if you want to make sure you burn fat and keep it off.
Violating these laws for any length of time almost ensures rebound fat gain and wasted effort.
The Metabolic Aftershock workouts work with these three laws to make sure your metabolism stays
balanced, HEC stays in check and you slowly build your body into a fat-burning furnace.
However, to really become clear on how Metabolic Aftershock does what it does, we need to cover some
basic scientific principles.

• There are three laws of metabolism that constitute the basic rules for how you burn fat.
• Law #1 tells us that your metabolism is more like a thermostat or seesaw than a calculator. It
adjusts and responds to your diet and lifestyle. This is why the classic “eat less, exercise more”
advise for weight loss doesn’t work.
• Law #2 tells us that your metabolism doesn’t like to multi-task. It likes to be building or burning,
not both. This is why we must trick your body with specialized metabolic techniques that will
allow you build or shape muscle while burning fat at the same time.
• Law #3 tells us your metabolism is not wasteful. Efficiency is the name of the game. This is why
you want neither too much nor too little exercise.
• These three laws must be obeyed if you want to burn fat and keep it off.
14
The Biochemistry
3
of Fat Loss
I know science is not everyone’s favorite subject, but to understand how this program works
you do need to know some of the basics. I will try to make it as painless as possible.
Let’s cover how fat loss in the body happens. Three steps are required:
1. Fat has to be released from a fat cell. This is called lipolysis.
2. Fat has to travel through the blood and be delivered to another cell to be burned. Blood flow is
important.
3. Fat has to get into another cell and be burned. This is called lipid oxidation. (Lipid oxidation is
just a fancy scientific name for burning).
To maximize fat loss you need to maximize all three processes. If one bogs down, the fat never makes it
to be burned as fuel.
This is another reason more exercise is not better exercise. In fact, overdoing some types of exercise can
actually make this situation worse rather than better.
For example, excessive long-duration cardio can cause certain susceptible individuals to produce
negative hormonal changes that slow fat release and increase hunger and cravings. This is why some
women report doing marathon-running programs that their hips, butt and thighs get bigger.
Here’s an analogy that will help you understand how fat loss works.
Let’s say an ant colony spots a huge pile of food on the other side of a field. The food pile will act as the
fat in this case. The ant colony will act as the muscle cells.
When the ant grabs a crumb from the food pile and begins to carry it away, this is similar to fat being
released from fat cells (lipolysis). The more ants that can get to the food pile, and the faster they can get
there, the faster the food pile can be removed.
If you watch ants, you will see they march in a straight line in the most efficient manner possible. This
“path to the food” is like the blood flow to and from the fat and the muscle. A clear path means good
blood flow. A path blocked with debris is poor blood flow. The more direct the blood flow, the quicker
fat gets to where it needs to go so it can be burned. In this way, blood flow matters in terms of the speed
of fat loss.
15
You can think of the ants themselves as your body’s hormones and enzymes being carried by the blood.
The more ants and the bigger the ants, the faster the pile of food can be burned.
The ants then have to bring the food back into the colony. Remember, in this analogy the colony are your
muscle cells. Once the ants bring food (fat) into them, it can be broken down and eaten by all the ants.
This is equivalent to fat burning or oxidation in the muscle cell.
Here is where it gets tricky. Let’s say a flock of birds see the ants as they are running to and from the
pile of food. The birds are hungry so they eat all the ants. Now the crumbs never make it back to the ant
colony and are never burned. This is very much like the body producing excess levels of hormones, like
insulin and cortisol, that make it less likely for fat to be released and less likely it will be burned.
This is similar to what happens when you exercise the wrong way. You release all that fat, but much of it
never actually makes it inside a cell to be burned. It just gets restored.
The negative hormonal changes overwhelm the metabolism and lead to a stress reaction triggering
increased fat storage over the long run, and increased hunger and cravings in the moment. Not what
you want.
FAT BURNING AND EXERCISE INTENSITY

When you exercise you have two main fuels you can burn. One is sugar and one is fat. So, burning
calories is not enough, you need to know what type of calories you are using.
The body burns a mix of both fuels all the time, but the proportion of each fuel changes depending on
the intensity.
Fat is like diesel fuel. It will give you great gas mileage but poor performance. Sugar is like high-octane
rocket fuel. It will give you great performance, but poor mileage.
A higher percentage of sugar is burned compared to fat when exercise is very intense. This has led
people to wrongly assume more fat is burned during low intensity exercises like jogging or biking. This
is a common misunderstanding, but it is important to understand why this is not true.
Let’s say two people go out to exercise. Barbara decides she is going for a 30-minute slow jog. She stays
in the “aerobic zone” and because of this lower intensity, she burns 60% fat and 40% sugar. During the
session she burns 225 calories.
Amy goes out to exercise as well. She does 20 minutes of very high-intensity interval exercise where she
runs hard for one minute and then walks very slowly for one minute before repeating.
Because she is exercising with such intensity, she relies more on sugar than fat and uses 50% sugar and
50% fat. Given she worked harder, she burns slightly more calories compared to Barbara, and clocks in
300 calories in 30 minutes.
Let’s calculate the total fat burned. Barbara burned 225 calories, 60% of which were fat, for a total of
135 calories of fat. Amy burned 300 calories, 50% of which were fat, for a total of 150 calories of fat.
Who burned more fat? Amy.
This example illustrates an important concept. Total fat and relative fat are two different things. Barbara
may have burned a higher percentage of fat, but Amy burned more fat.
16
THE METABOLIC AFTERSHOCK
But the benefits for Amy don’t stop there. Not only was she able to burn more fat in less time (20
minutes versus Barbara’s 30 minutes), but she will continue to burn more fat calories for hours and
days after the workout is over, too.
You can think of the exercise session as an earthquake. Just as an earthquake causes a disruption in the
earth, exercise causes metabolic disruption as well.
The bigger the earthquake, the more chance the earth will continue to move and adjust for days, or even
weeks, after the actual event.
It is the same with exercise. The bigger the metabolic disturbance during exercise, the greater the
metabolic aftershocks will be in the hours and days after the exercise.
Barbara’s workout session was like a 3.0-magnitude earthquake and has little after effect. The
metabolism barely registers it.
Amy’s session was like an 8.0-magnitude earthquake. Her body will be dealing with the aftershocks for
days and days.
And here is what is really cool. Whichever fuel you burn a lower percentage of during exercise, that will
be the fuel you will burn more of after exercise.
Higher intensity exercise burns a lower percentage of fat during the workout, but results in a higher
percent of fat burned at rest.
Amy’s workout was shorter. Amy’s workout also burned more calories and total fat during exercise. And
she gets to enjoy the fat-burning metabolic aftershock for days after. While Barbara burns almost no fat
after her workout is over, Amy continues to burn fat all day and into the next day while she is grocery
shopping, watching TV or even sleeping.
Fat burning is a complex stepwise process and is not just a simple matter of mathematics. Hopefully you
now understand that the metabolism is more like a seesaw or thermostat and that it is hormones, and
not calories, that are in control.
To ensure your body burns the maximum amount of calories during exercise, Metabolic Aftershock
workouts take great care to change hormones in the right direction.

• When you exercise, you have two main fuels: Fat and sugar.
• Fat is released when you exercise, but instead of getting burned it may simply get restored if
your metabolism and hormones are out of balance.
• High-intensity training burns a greater percentage of fat than low-intensity, long-form cardio
does.
• It also creates a “hormonal soup” that keeps the fat-burning going for hours or days after the ex-
ercise session is finished.
• This process is far more important than simply considering the calories burned during an exer-
cise session.
17
The Metabolic
4
Aftershock
At the end of the last chapter, we talked about the concept of an earthquake and how
the bigger the earthquake, the stronger and more frequent the aftershocks.
But what exactly causes this increased fat “afterburn” in the body? The aftershock is triggered by
exercise of high enough intensity to generate a hormonal cascade of events designed by millions of
years of evolution to create a leaner, healthier tighter physiology.14,15
The large amount of calories burned due to the aftershock is a result of the three distinct physiological
phases your body goes through to adapt to exercise:
1. Recovery phase
2. Repair phase
3. Adaptation phase
Each of these three phases requires very specific needs and resources. The body is so intelligent, it sets
into motion the signals required for each phase during the workout itself.
It is like a domino effect. A workout of high enough intensity breaches the anaerobic threshold and that
is what causes the first domino to fall.
From that moment, the hormonal cascade continues through the workout, guiding the three phases of
Metabolic Aftershock
PHASE #1: RECOVERY

After you exercise, your body needs to first recover. Depending on how intense your session was, the
recovery process can be quick or take a while.
Moderate intensity exercise, like jogging and biking, requires very little recovery.
Think about a minor earthquake. The ground might shake lightly if you notice it at all. At worst, you
might need to straighten a few pictures on the wall or sweep up a bit of glass.
19
A major earthquake is entirely different. Firefighters, medical responders, doctors, utility workers and
an entire host of other professionals will be working around the clock for days to rescue, react, restore
power, clear debris, and bring things back to normal.
This is a good way to think about the difference in metabolic adjustment between the two different
types of activity. The Metabolic Aftershock program calls in all the emergency responders to clean up
the damage, and that’s a very good thing when it comes to achieving the lean body you want.
During this recovery stage, you are using up a ton of energy, most of it fat. You will notice your body is
hot and perhaps sweaty in an effort to cool itself down. You will feel heavy through your muscles. Your
heart speed and breathing rate will be slightly elevated.
Behind the scenes, your biochemistry is busy restoring PH balance, shuttling fat from certain areas of
your body, like your belly, to other parts of your body like the muscles.
Muscle signaling molecules (myokines) and hormones are all busily at work restoring balance to the
body.
And all this means increased fat burning and muscle building.
PHASE #2: REPAIR

After the recovery phase, the body can begin to repair. Just like in a major earthquake, after a few days
the effort moves from rescue and recovery to repair.
In the earthquake example, this would be the phase where buildings are rebuilt, roads repaved and
electrical grids reengaged and turned back on.
The body has its own mechanism of repair it engages naturally. It’s called inflammation. Many people
are used to thinking of inflammation as negative and detrimental. But there are really two types:16
1. Negative inflammation. This type is too strong and lasts a long time.
2. Positive inflammation. This occurs with exercise and lasts just a brief time.
Positive inflammation increases blood flow to the muscles, it heats up the area and it may even make
your damaged muscle tissue feel a bit tender to the touch.
The inflammation you experience during the repair phase, helps you repair the muscle, which is a
primary priority after working out.
Like in the recovery phase, the repair phase is associated with increased fat use to help the muscle get
back online quickly. The body chooses fat here because the recent exercise session means less stored
carbs are available. And the damaged muscle means the body does not want to break it down further.
Plus fat is the most efficient storage form of energy, and provides the most energy to get the job done.
This phase lasts from two to four days after the workout. Muscle soreness is sometimes, but not always,
a part of this phase.
PHASE #3: ADAPTATION

Finally, the body moves into adaptation. In the earthquake example, this would be the phase where
engineers come in and decide to retrofit any damaged building with new up-to-date earthquake
resistant materials. The hope is to make a city’s infrastructure stronger and more resistant to the next
natural disaster.
20
Your body does the same thing. In this stage, depending on the intensity of the workout, the body will
increase the shape, tone and strength of muscle. It will also increase the efficiency of the heart and
lungs.
One of the most important things your body does at this stage is increase the amount of special energy
producing factories in your cells. These are mitochondria, the little energy factories in your cells that
burn sugar and fat when you need it.
The more mitochondria you have, the more fit you will be and the more fat you will be able to burn both
during exercise and at rest.
If exercise is done correctly, you can greatly increase the amount and productivity of your mitochondria.
Not all exercise creates this magical effect, but the Metabolic Aftershock workouts are designed
specifically for this exact purpose.

• There are three distinct physiological phases your body goes through to adapt to exercise.
• Phase #1—the recovery phase—releases muscle signaling molecules (myokines) and hormones
that busily work to restore balance to the body.
• Phase #2—the repair phase—allows the body to rebuild structures that are torn down during
exercise. This is governed primarily by inflammation.
• Phase #3—the adaptation phase—is where the body adapts to the exercise session that took
place. During this phase, the body will increase the shape, tone and strength of muscle.
21
Evolutionary Programming:
5
Your Ancient Fat-Burning,
Muscle-Shaping
Machinery
At this point, your interest is probably piqued and you might be thinking, “But Dr. Jade, how
does the body know to do all this stuff?”
Well, this is what the body is actually designed for. Your metabolism is like an ancient computer
software program. When the correct stimulus is applied, it runs a fat-burning, muscle-shaping program
that has been refined and adapted through millions of years of evolution.
In a computer it is the job of the software to tell it how to behave. Your body has software, too—
hormones.
HORMONAL SOFTWARE
A lot of people get confused about what hormones actually do, but they can be thought of very simply
as messengers. Just like in the old days when messages were passed by handing a note to one person—
who then ran several miles away and delivered the message to another—that is how hormones work.
Hormones are little molecules that our body makes in glands (like the thyroid or adrenal glands) that
transmit information to other molecules and cells in your body.
When the body needs to do a job, like burn fat for energy, these compounds are released, travel through
the blood and interact with cell receptors.
You can think of these receptors like doors on a house. The hormone runs up to the house and pushes
the doorbell. The door opens, and the hormone yells inside that the cell needs to release fat in a hurry.
At that point, the cell starts spitting out fat like crazy.
Certain hormonal mixes can make this fat-burning process easier, and others can make it more difficult.
23
The Metabolic Aftershock is designed to produce a very specific hormonal recipe that will help you shed
fat. Interestingly, this recipe is built into your body’s age-old stress response.
FIGHT-OR-FLIGHT RESPONSE
Imagine you are walking through the woods and suddenly run smack dab into a tiger. Your eyes see the
tiger and send nervous system signals into your brain. Your brain then sounds an alarm, and triggers a
fight-or-flight response. 17
This causes stress hormones from your adrenal glands to be released. These hormones deliver a signal
to your muscles, lungs, liver and fat that you are going to need plenty of resources to either run for your
life or fight like hell.
Without these hormonal messengers, your cells would never get the signal. But in response to this
message, the cells start going crazy. They release sugar, they release fat and they mobilize resources so
you can run.
Have you ever heard that old joke about two guys in the woods who run into a tiger?
Both guys take off running with the tiger in pursuit. One man says, “Why are we running? We can’t
outrun a tiger!” The other man says, “I don’t need to outrun the tiger, I only need to outrun you.”
Pretend you are the guy who is going to try to outrun your friend. Your brain registers a clear signal.
Your body has released all those hormonal messengers and you are now running—engaging in the
oldest form of exercise as a way to save your own life.
Let’s look at the biochemistry in detail.
THE HORMONAL SOUP

The first hormones released are the catecholamines,18 collectively known as epinephrine and
norepinephrine (or adrenaline and noradrenaline). These hormones send a signal which tells the heart
to speed up and the airways to open. They also cause a huge release of sugar (glucose), which is high-
octane jet fuel for your body. They burn fat, too.
Now you are running as fast as you can and those mitochondria in your cells are sucking in oxygen and
glucose as quickly as possible.
You are going at such an intensity that the cellular machinery can’t keep up. At this point, your cells
start to generate large amounts of acid (protons in science speak), and this disrupts the PH (acid-base
balance) of the cell. And cells don’t function well, or for long, in an acid PH.
This is similar to a car engine that has been pushed to its limit heating up beyond its ability to cool itself.
If you don’t want the car to overheat, you will eventually have to pull over and let the engine rest and
cool down.
At this point, the body starts generating large amounts of lactic acid.19 It used to be thought that lactic
acid was a bad thing and caused burning and damage to the body. Now we know it is actually protective
and an alternative fuel source.
Lactic acid buffers against the negative changes in the cell and allows you to push past the burn. Lactic
acid actually buffers against the acid environment created in your cells. Some of the lactic acid is used
for energy in the cell and some of it leaves the cell, sending signals to other parts of the body. In this
way, lactic acid is like a hormone—a cellular signaling molecule—sending messages to other parts of
the body.
24
What signal does lactic acid send? It sends an adaptation signal, which then causes the release of
other fat-burning and muscle-building hormones, like human growth hormone (the fat-burning, skin
tightening hormone of our youth) and testosterone (the fat-burning and muscle-shaping hormone).
As exercise continues, a whole host of other signaling molecules are released. One of them, cortisol, you
have probably heard about. Others, like IL-6, IL-8, IL-15 (myokines) and nitric oxide, you may not have.
The important thing to know is it is this unique combination of hormonal signaling that not only allows
for you to escape danger, but is an integral part in the process of recovery, repair and adaptation from
exercise.
In fact, without these hormones your body would not be able to perform adequately or respond
promptly. This “hormonal soup”—catecholamines, lactic acid, HGH, testosterone, myokines,20,21 nitric
oxide and cortisol—drive the beneficial changes that allow you to recover quickly, repair adequately
and adapt to be leaner, faster and stronger.
It is the hormonal cascade, the exact sequences of hormonal events, that allows the body to begin
mobilizing resources for recovery, repair and adaptation even before the workout ends.
Assuming you escape the tiger in the scenario above, your body will have been stressed so much that it
will need to recover, repair and adapt. This is an ancient survival mechanism. During this process, you
will be burning fat and building muscle like crazy for several days.
This is what you want and what the Metabolic Aftershock program duplicates.

• Hormones are messenger molecules that tell your biochemistry what to do. They are like com-
puter software in your body.
• Exercise sets off a series of hormonal responses, starting with the fight-or-flight response that
allows your body to perform the intense movements exercise requires.
• It is your hormonal response to exercise that determines whether fat is burned or restored
when the session is over.
• Of particular interest are hormones like the catecholamines, lactic acid, HGH, testosterone, myo-
kines, nitric oxide and cortisol—these drive the beneficial changes that exercise brings.
• Ideal exercise triggers just the right amounts of these hormones.
25
Metabolic
6
Biofeedback
How do you know if you are creating this “hormonal soup” and getting the right effect?
Your body will tell you.
THE BS & HS
Just in case you are one of those fitness and science nerds like me, I included a handy table in Appendix
A so you can see exactly what each of the hormones do in your body.
But there is also a very easy way to tell if you’re getting the hormonal effects by paying attention to the
way your body feels during the workout. Just tune into four major body sensations.
I call them the Bs and Hs and they stand for:
• Breathless
• Burning
• Heavy
• Heat
Using these biofeedback clues allows you to gauge the impact your workout is having on your
metabolism.
BREATHLESS
When you’re exercising and oxygen becomes limited, you will get breathless. The body registers this as
a disturbance. In response, it releases the catecholamines, which speed heart rate and open your lungs.
This effect corresponds with your ability to talk. Once you are no longer able to or want to talk, you can
be sure you are triggering the effect.
The catecholamines liberate fat and sugar during the workout, but more importantly trigger the
beginning sequence of hormonal events described in Chapter 5. This is the same event that sends shock
waves through your metabolism, allowing you to enjoy the fat-burning, muscle-shaping after effects of
the workout for days.
27
This is why the Metabolic Aftershock workout uses full-body exercises and is so fast paced. All of that
is designed to have you constantly stopping and bending over to catch your breath so the body can
generate the aftershock.
BURNING
Burning in your muscles during activity is not due to lactic acid as we once thought. It is actually created
by the build-up of protons in the muscle. Protons are a fancy way of saying “acid” in scientific speak.
These protons are actually hydrogen ions produced during metabolism.22 As long as the body can
neutralize these protons as they are produced, the body’s acid-base balance stays neutral.
During intense exercise, the protons quickly build up in huge amounts. This causes a quick switch to an
acid state in the working muscle, causing burning.
In response to this acid build-up, the body uses lactic acid to buffer against the negative effects. Lactic
acid grabs hold of the protons in an attempt to restore balance. The body does this to help the body
work harder for longer.
This is a good thing, but not even close to all of the benefits provided by lactic acid.
Lactic acid also acts as a hormone and triggers the release of other hormones like HGH and to a lesser
extent, testosterone.
The burning effect also lets you know you are generating other beneficial hormonal effects. IL-6, IL-8,
nitric oxide (NO) and IL-15 will all be stimulated from the burning sensation.
To make sure you “feel the burn,” the Metabolic Aftershock workouts use a variety of techniques
including tension reps, pulsing reps, squeezing reps and more. These “vascular occlusion techniques”
work great at stimulating the burn. I will explain why in Chapters 8 and 9.
When the burn gets too much to bear and you have to stop and rest, you know you are getting the right
response.
HEAVY
Heavy weights, and the straining that they induce, are correlated with lean muscle and fat burning. The
heavy effect generates testosterone production and, to a lesser extent, human growth hormone. These
hormones are what tighten and tone the body and keep you from becoming skinny and flabby or bigger
and bulky.
The heavy effect combined with the burning effect means you will develop a smaller, tighter, leaner
body.
But you don’t have to lift weights to get these benefits. This heavy feeling can be easily accomplished
with bodyweight along with special fatiguing techniques. Even using body weight alone, you will feel
your muscles straining to work.
HEAT
Getting hot and sweaty in a workout is a great indirect gauge of how many calories you are burning and
is also correlated with the activation of the catecholamines since sweating is stimulated by the fight-or-
flight response.
28
Since temperature can impact the heat effect, don’t worry too much about this one, but if you find
yourself hotter and sweatier than normal when working out, that is definitely a good thing.
To get the most out of the Metabolic Aftershock workouts, you need to understand the sensations you
are feeling are directly tied to the hormonal responses. These sensations are not always pleasant and
because of that, you will be forced to stop at times to rest and recover.
This is exactly what I want you to do.
In the next chapter you will learn why rest is so important for getting the best effects out of your
workouts.

• You can tell whether or not you are getting the right hormonal effects from exercise by paying
attention to the Bs and Hs: breathless, burning, heavy, hot.
• The breathless feeling means you are triggering the catecholamines which liberate fat and sugar
during the workout.
• Burning in the body is a sign that HGH and myokines are being released. The hormones give sig-
nals to the body to shape muscle.
• Feeling heavy means testosterone is being released in the body. Testosterone is a powerful mus-
cle builder, and you have to strain your muscles to get it to work.
• Heat is another indicator that catecholamines have been released since sweating is stimulated
by the fight-or-flight response.
29
Rest-Based Training:
7
Why Rest is Success
Hopefully by now, you are getting the point. Short, directed, intense exercise creates a
metabolic ripple effect because it stimulates the correct hormonal software your body has been
programmed to respond to for thousands of years.
Yes, standard aerobic exercise burns calories, but because it never breaches the intensity threshold
required to trigger a large hormonal earthquake, you can’t enjoy the Metabolic Aftershock.
But here is the problem with short intense exercise …
It’s hard and it doesn’t feel good. In fact, it is the metabolic equivalent of putting your hand on a hot
stove. No matter how much you may want to, your brain simply will not let you do it because it is afraid
you might get burned.
This is why standard interval training—where you go really hard for a minute or two and then rest for
an equal period of time—fails so many. This style of training can definitely generate the aftershock, but
it suffers two major downsides:
1. It is too hard for most (and not hard enough for a few).
2. It is not individualized to your unique metabolism.
That is where rest-based training comes in. Sounds like an oxymoron right? Typically, rest and work are
thought of as opposites. They aren’t. They are actually synergistic.
Think of an elite sprinter who runs a 100-meter dash at top speed. Now imagine telling him or her to run the race
at the same intensity again as soon as they complete the race. It would be physiologically impossible wouldn’t it?
The sprinter would not be able to muster the same intensity physiologically, or psychologically, until he or she took
some rest. At that point, they not only could run the race again, but could come close to matching the same intensity.
Quality rest leads to quality work, and quality work requires quality rest.
IT’S THE WAY ALL ANIMALS EXERCISE

When I was an undergraduate studying biochemistry, I worked as a lab technician. One of my jobs was to exercise
mice for various studies.
31
Exercising mice is a lot different than walking your dog. I would go down to the lab where the animals were
and move them into separate containers on a dolly wheel it down the hall to the “mouse gym.”
The “gym” consisted of a huge table with 20 or so miniature treadmills built into a giant clear plastic top. At
the end of the table each treadmill had a clear plastic door that opened from the top.
One by one, I would drop the mice into their respective treadmills and close the plastic top hatch so they
could not jump out. Then I would turn on the treadmill.
The mice rarely jumped on the treadmill. Instead they stayed back, toward the end where I dropped them,
where there was no moving tread.
Here comes the cruel part. Unlike us humans, mice and other animals have no desire to just “go for a run.” So
to make them move, I had to turn on the shock plate.
The area at the end of the treadmill where they liked to hang out was charged. When the shock plate was
turned on, the mice quickly jumped off the shock plate and onto the treadmill where they proceeded to run.
I could then adjust the speed of the treadmill (based on the intensity the researchers wanted) for the
mice to exercise.
And here is what happened. Mice do not naturally like to run continuously. The mice would run for a short
period of time and then stop. At this point, the treadmill would push them backwards onto the shock plate
where they were shocked and once again forced onto the treadmill to run.
I found out much later that this sporadic running and then resting is natural in all animals. Research shows it
is a natural evolutionary development that allows animals to cover long distances in minimal time.
If you ever had a pet hamster as a kid, or watched squirrels or other animals, you probably have seen this
phenomenon. They run, they stop and rest, and then they run some more when they are ready.
HUMANS CAN SELF-REGULATE EXERCISE, TOO

It turns out humans have this same built in ability to regulate movement. We seem to know when to
push hard and when to rest, just like the mice and other animals.
This was explained in a January 2011 study published in the journal Psychophysiology.23 Researchers
wanted to see how traditional interval training (where work-to-rest ratios were set) compared to self-
paced interval exercise (where work and rest intervals were self-defined). Three different methods of
gauging exercise intensity and recovery were used in this study:
1. Heart rate recovery intervals: Exercisers resumed exercise when the heart rate returned to
130 beats per minute.
2. Defined rest intervals: Exercisers resumed exercise after the rest period equaled the work pe-
riod. A 1:1 work to rest interval ratio.
3. Self-paced intervals: Exercisers resumed exercise when they felt “ready.”
The self-paced interval group performed slightly better, was shown to have worked just as hard and
finished the session slightly faster than the traditional interval group. The heart-rate recovery interval
group had the lowest intensity levels.
Interval training is all about maximizing the work-to-rest ratio to maximize performance and intensity. Self-
paced or rest-based interval training was able to accomplish a better outcome.
Research has also shown rest-based or self-paced exercise is psychologically easier.24,25,26,27,28 The common
notion that letting people self-select their exercise intensity and rest periods will result in less effective
workouts is wrong. It actually makes the workouts more effective and more psychologically pleasing.
32
Back to our hot stove example. Traditional interval training is like someone grabbing your hand and sticking
it on the stove, giving you little control of when it will be taken off. Naturally, you would resist this and there
would be more of a chance of getting burned.
But if you were free to quickly touch the stove and pull your hand off as fast as possible, or leave it on for as
long as you felt comfortable, there would be no resistance necessary. Nor would you get burned.
We call rest-based training “interval training on steroids,” because it gives you all the metabolic benefits of
traditional interval training, but allows you to work even harder than you would otherwise since you are in
complete control.
Prioritizing rest over work is what allows this magical effect to happen.
Harder work leads to more fat calories burned during exercise and a greater Metabolic Aftershock. And
quality rest is required to produce quality work. It is win-win for the metabolism.
THE ELEMENTS OF REST-BASED TRAINING (R-E-S-T)

In order to get the most out of this training program, let’s cover the four major principles of RBT.
Rest
Pushing to the point of rest is your goal in a rest-based workout. I don’t want you to pace. I want you to
“push until you can’t, then rest until you can.” By putting the focus on rest, as opposed to work, RBT not
only automatically increases the quality of the work you do, research shows it also makes the session
more enjoyable.29
This is of critical importance since the more you like the workout, the more consistent you can be.
When you realize you have permission to rest, you will voluntarily work harder without even being
consciously aware you are doing so.
Extrinsic Focus
A major inhibitor of your intensity during exercise is going to be the way you feel. A focus on “intrinsic
sensations” such as breathlessness, burning and other uncomfortable feelings will limit your ability to
push your limits.
This is why the Metabolic Aftershock workouts use strategies that focus your attention away from
these intrinsic sensations to more extrinsic factors. Workout parameters change quickly, you keep your
own count of reps, monotony is minimized, circuits are utilized, exercise timing is limited and different
movement strategies are incorporated in the same workout.
All of this is designed almost as a distraction technique, so you focus more on what you are doing versus
what you are feeling. This helps you work harder, rest more often and get more out of the workout.
Self-determined
In psychology research, Self-Determination Theory says that when people are given control and choice over
their options, internal motivation automatically increases and changes can be more easily sustained.30
With RBT, there is structure in the workout, but you are given complete control over how hard to work,
when to rest and for how long. You will even be given flexibility over exercise choice and modifications.
All of this is done to not only increase the effectiveness of the workout, but can also improve your
exercise adherence from session to session.
33
Time Conscious
Given time and intensity are so closely linked, harder workouts by necessity must be shorter. The
Metabolic Aftershock workouts are short and intense for this reason. Very long workouts will not only
make your intensity suffer, but may have negative hormonal consequences that cause you to miss out
the fat-burning Metabolic Aftershock.
HOW TO DO REST-BASED TRAINING

To help you get the RBT method quickly, I use two scales. One that ranks your exertion during exercise,
and the other that judges whether or not you are rested enough to resume. These scales work as an
“exertion score” and a “readiness rating.” Here’s how to use them.
Exertion Scale
Your goal is to eventually reach 4s repeatedly on the RBT Exertion Scale throughout your workout. If
you are a complete beginner, you can modify the scale to be gentler at first. Start by pushing yourself up
to a 3 on the exertion scale and take more rest (see below). This builds an extra cushion of safety into
the workout.
1. You are at complete rest.
2. You are exercising but can still talk, there is no burning in your muscles and/or the weight is
light.
3. You can no longer talk, there is burning in the muscle and/or the weight is getting heavy.
4. Your exercise intensity is maxed out, you must stop rest and recover.
Readiness Scale
After you have exerted yourself as much as you can, you should rest until you reach a 2 on the RBT
Readiness Scale (see below). If you are a beginner, you can rest until you are a 1 on the recovery scale.
1. You feel completely ready for full exertion.
2. You feel ready to attempt full exertion.
3. You are recovering, but not yet ready to attempt full exertion.
4. No exertion at all is possible.
In time, these scales will no longer be required as you will quickly home in on your self-regulating
abilities.
The best form of rest is slow-motion walking.

• Standard interval training is too intense for most, and not intense enough for a few.
• Rest-based training takes all of the advantages of interval training and puts them in steroids.
• Studies have shown that when people are allowed to rest when needed, they product more in-
tensity during exercise.
• It is this intensity that produces the hormonal soup needed for optimal fat burning.
• The mantra of this program is simple: Push until you can’t. Rest until you can.
34
Metabolic Chains
8
One of the things you will notice about Metabolic Aftershock is the specific design of the
exercises and other workout elements. The workout makes judicious use of several techniques all
designed to generate the Bs and Hs
One of the cornerstone techniques is called “metabolic chains” or “compact chains” or “metabolic
compact chains.” These are exercises that string separate movements into one single activity.
You can think of the separate exercises as one link in the chain. Then one or more of the links is
“compacted” by adding reps each time. This is a devastatingly effective way to increase the density of a
workout.
The Metabolic Aftershock workouts are dense because they stuff a crazy volume of exercise into such a
short period of time. This is one of the key reasons it has such a beneficial metabolic effect. Achieving
this density would be near impossible to do without the metabolic chain system.
The other thing that is great about metabolic chains is you have to keep your own rep count. You might
think that is because I am lazy and don’t want to count for you, but in reality, it is a key part of keeping
you focused on extrinsic factors, rather than intrinsic feelings. This is a sleight-of-hand tactic I am using
to get you to push a little harder without even realizing.
There are a few subsets of the metabolic chains as well. You will also be using “rep chains” and “squeeze
chains.”
REPS CHAINS
Rep chains alter a single exercise’s range of motion in a series. On the first round you do one of each
movement, on the second round you do two of each movement, on the third round you do three of each
movement, and, finally, on the fourth round you do four of each movement.
From there, you start back over at one and work your up to four again. This is repeated again and again
as many times as possible in the allotted time.
An example of rep chains that you will encounter in the workout is the push-up rep chain. In this case,
each rep variation is a link in the chain and each can be added to or “compacted” each time through
the sequence. You also alter the range of motion so that you can keep more tension on the muscles and
achieve more vascular occlusion (a concept I discuss in the next chapter).
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For example, the push-up rep chain consists of three different movements:
1. Bottom to ¼ of the way up (a “pulsing rep”).
2. Bottom to ½ of the way up (a “half rep”).
3. Bottom to the top (a “full rep”).
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To complete the push-rep chain, you do as follows:
• Round 1 = 1 pulsing rep, 1 half rep, 1 full rep
Then you start back at round 1, and on it goes until the allotted time expires. As always in rest-based
training, you rest whenever you need to and then begin again right where you left off. These rep chains
sequences are powerful metabolic stimulators and unique in the exercise world.
SQUEEZE CHAINS
Squeeze chains use seconds as links in the chain instead of reps. The movement stays exactly the same,
you just hold it for varying lengths of time.
An example of the squeeze chains you will see in this program is the shoulder front-raise squeeze chain.
This exercise is deceptively simple—but done right, you’ll be burning, sweating and breathing heavy in
no time.
To do this exercise, you simply raise your arms out in front of your body, bringing them up to shoulder
height. At this point, you squeeze your fists, chest, shoulders upper arms and forearms as tight as you
can. Like this:
At the top of the first rep you hold the squeeze for one second. On the second rep you hold for a
count of two seconds. The third round is a three-second hold and squeeze. Finally, the fourth round
is held for four seconds. You then go back to a one-second hold before working your way up the
squeeze chain again.
And on it goes until the time for that movement expires. Just as with rep chains, you should always keep
in mind that this is rest-based training so you should rest when you need it, then start again when you
are ready, right where you left off.
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The Metabolic Aftershock chains use a four count. That means they are compacted only up to four
before starting over again.
Rep and squeeze chains help generate more burning and make use of vascular occlusion (see next
chapter).

• Metabolic chains are exercises that string separate movements into one single activity. They are
a devastatingly effective way to increase the density of a workout.
• Rep chains is where a single exercise is broken down into its constituent parts (full rep, half rep,
pulsing rep) and then these are chained together.
• Squeeze chains use time as the governing factor. So you hold and squeeze an exercise for varying
lengths of time.
• Both of these techniques enhance vascular occlusion.
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Vascular Occlusion
9
Another thing you will notice about the Metabolic Aftershock workout that is different
from other types of exercise is the use of squeezing, tension reps, holding reps and other techniques
designed to produce burning.
These workout techniques make use of how the body circulates blood. Blood moves through your
arteries due to the pressure created by the pumping heart, and because arteries contain small muscles
that can push and squeeze the blood along.
Once the blood gets into your capillaries and drops off its nutrients and oxygen to your working
muscles, it enters your veins to return to the heart. But veins don’t get the benefit of the beating heart,
and they are not lined with muscles.
Veins rely on your skeletal muscle. When your muscle contracts and relaxes, this acts like a pump to
move blood along. Veins also contain valves so the blood can’t move backwards.
When you squeeze down on a muscle by contracting and holding it, or do not allow it to completely
relax, you are holding the blood in place for a longer period of time and slowing its return to the heart.
You may think this is a bad thing, but the muscles are constantly releasing signaling molecules that are
carried away by the blood to distant areas.
You can think of these molecules as metabolic smoke signals. You have already learned about these
compounds. They are myokines and they send powerful signals to your body’s fat-burning machinery.
These compounds speak to your muscle, fat, brain and liver cells, and send signals for optimizing
performance, recovery, repair and adaptation. The longer they are hanging around your muscles, the
more time they have to stimulate beneficial fat-burning and muscle-shaping events in those muscles.
You know you are creating the effect when your muscles burn and feel swollen and heavy (called the
muscle pump). When scientists study these techniques in the laboratory, they slow blood flow by
applying tourniquets, like that little rubber thing the nurse puts on your arm when he or she takes your
blood.31
In the Metabolic Aftershock workouts, we use squeezing, holding and tension reps to duplicate this
effect. Barbells, dumbbells and other weights are not required. In fact, using weights often draws the
focus away from the muscle and onto the weight. Focusing on body-weight exercises means you get to
focus completely on the techniques that deliver the metabolic stimulus.
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When you do this workout you will immediately feel something different compared to any other
workout you have ever done. That is the vascular-occlusion effect and it is best achieved when you focus
hard on the squeezing I will ask you to do during some of your workouts.

• Your muscles work to pump blood through your body.
• When you squeeze and hold down on a muscle this prevents this blood from circulating. This is
called vascular occlusion.
• This is actually a good thing as it releases great amounts of myokines—hormones that tell your
body to build and shape muscle.
• Including vascular occlusion in your workouts, as is done in this program, makes them vastly
more effective.
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Walking and Other
10
Daily Movement
Almost every day in my clinic, I get questions like…
“What about my daily walk? Does that count as part of my workout?”
“I love to hike. Can I still do that and do this program?”
“I spend a lot of time in the garden. Does that count as part of my workout?”
So in this chapter I want to eliminate any confusion about questions like this, and explain why plenty of
daily movement is as healthy as or maybe even healthier than working out alone.
THE DIFFERENCE BETWEEN MOVEMENT AND EXERCISE

Movement and exercise are two different things. Movement is a necessity. It is anything required to get
from point A to point B in natural settings. It is also anything required to carry out activities of daily
living.
So, according to these definitions, walking is the only real requirement to get from point A to point B.
Sure, you could run, but humans living in natural settings do not run from place to place, they walk. The
only time they run is when hunting for food or to avoid being food.
Activities of daily living would include things like gardening, hauling, lifting, cooking, showering, and
doing laundry.
Exercise on the other hand is a structured type of movement done specifically for an outcome, like
burning calories and getting faster or stronger.
Up until the 1960s the only people who exercised were athletes. Everyone else just carried on with the
activities of daily living. And, surprisingly, these people were much leaner, fitter and healthier than we
are today.
By all accounts, more people do structured exercise today than at any other time in the history of
mankind, yet the modern day exercising man or woman is heavier than past generations.
At first this discrepancy may seem to make little sense until you look at the statistics on moving. Our
ancestors moved all day every day. Research shows that our hunter gatherer ancestors walked from 7 to
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20 miles every single day often carrying babies and hauling gear in the process. In contrast, modern day
men and women sit for 95% or more of their waking day.
This has profound implications on health.
WHY MOVING MORE MAY BE MORE IMPORTANT THAN EXERCISE

Recently a rash of research has shown that inactivity may be the biggest risk factor of all for diabetes
and heart disease, two of the end stage consequences of a damaged metabolism.
In one recent study published in the May 2013 issue of the journal Diabetologia,32 researchers showed
that movement was a far better predictor of health than either moderate or even intense physical
exercise
In other words, sitting all day long and then going for a vigorous 30 minute run was not nearly as
effective for health and metabolic function as just moving more.
This research, and other studies like it, have led many experts in the health and fitness fields to begin
focusing much of their efforts on getting people to move more rather than exercise more.
Some of the new recommendations coming out of this research hints that organizations such as the
American Heart Association, The American Diabetes Association and The American College of Sports
Medicine should set a daily limit on sitting time. Many believe this limit should be no more than 90
minutes.
I realize this information can be a little confusing, but once you think about it, it starts to make intuitive
sense.
But can simply moving more really help with weight loss and be better than exercise?
A study in the October, 2005 issue of the journal Chest showed that jogging for 12 miles a week was
not much different than walking for 12 miles a week from a weight loss perspective and that both
dramatically enhanced cardiovascular health.33
You may be surprised by that finding, but when you consider that many studies have shown that intense
exercise, while healthy, can cause compensatory reactions that increase hunger and cravings leading to
food compensation, studies like these begin to make sense.
Some believe this effect is mediated by the stress hormone cortisol. Intense exercise releases more
cortisol into the body, and this can have damaging effects. These effects seem to be mitigated by low-
intensity movements like walking.
GO FOR A WALK
Walking allows you to move far more often without extra stress to your body and is one of the only
forms of exercise that has been shown to lower cortisol and have a minimal impact on hunger.
It also seems to be even more effective when done in a natural setting.
So the take home is that more exercise is not really that beneficial, but more movement is. You would be
better off moving all day than sitting all day and then doing an intense bout of exercise. Walking lowers
cortisol and does not stimulate the appetite.
And remember, this does not mean that exercise is not important. In fact, there may be a synergistic
effect when walking is combined with intense exercise.
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This is why I recommend a slow 30-minute walk after your workouts. While elevated cortisol is good
and beneficial for fat-burning during exercise, it is not great for it to remain high after exercise.
Walking can immediately bring down the cortisol after a workout. Doing your walk after your workout
also gets you up and moving more without an exorbitant time investment. And it’s just flat out
enjoyable.
So make time to go for a walk after your workouts if you can, and don’t forget to get up and move
around more throughout your day. Walk to the market, take the stairs at work, go out for a gentle hike
with your family, or do whatever else gets you up and moving more!

• Movement is different than exercise.
• Moving all day and not exercising, may be better than sitting still all day then exercising.
• Walking mixed with intelligent metabolic-enhancing exercise may be the most powerful combi-
nation of all.
• While elevated cortisol is good and beneficial for fat burning during exercise it is not great to
have high cortisol after exercise.
• Walking can immediately bring down the cortisol after a workout.
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Tracking Your Results
11
One of THE most important things you can do when embarking on any health or exercise
program is measuring your progress.
Why? Because getting positive feedback on your progress provides TREMENDOUS motivation to keep
going for more—it gets addictive.
Virtually everyone DOES see improvements, but how/where/when it manifests can and does differ,
which is why we want to cover all of our bases.
So every week you are on Metabolic Aftershock, I want you to take some time to measure your progress.
Here’s how you do it.
DOWNLOAD THE TRACKING SPREADSHEET

I have developed a handy-dandy tracking spreadsheet you can use to track everything outlined below.
Before you start the program please download the spreadsheet at the link below and review it along
with the instructions that follow so you know EXACTLY how to measure your progress on this program.
Download your tracking spreadsheet here:
http://www.metabolicaftershock.com/tracking-spreadsheet
Once you have downloaded the spreadsheet, here is what you do.
STEP #1: CHECK YOUR SHMEC

SHMEC is an acronym that stands for:
• Sleep
• Hunger
• Mood
• Energy
• Cravings
I want you to ask yourself at the end of each day, and most importantly at the end of each week, “How
was my SHMEC?” You should record your weekly results in your spreadsheet as indicated.
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SHMEC is a subjective evaluation, but it works best when you rank it. Here’s how to do that.
Rank each parameter—sleep, hunger, mood, energy, and cravings on a scale from 1-10 where 10 is
“optimal” and 1 is “poor.”
So you would score a 10 on each parameter if:

• Sleep—I slept like a baby.
• Hunger—I wasn’t hungry at all.
• Mood—I had a happy stable mood all week long.
• Energy—I had high energy all week and it was stable throughout the day.
• Cravings—I didn’t have any cravings.
On the other hand, you might score a 1 on each parameter if:
• Sleep—It seemed impossible to get or stay asleep.

• Hunger—I was starved all week.
• Mood—I felt grumpy and irritable every day.
• Energy—I had poor energy with lots of valleys every day.
• Cravings—I wanted ice cream so bad I thought I would tear my eyes out.
IMPORTANT: As you do this, keep in mind that a 10 or “optimal” rating for hunger and cravings would
mean you didn’t feel hungry or have cravings this week. This part is a little counter-intuitive, as we
usually think a rating of 10 would mean, “I felt that a lot.” But optimal levels of hunger and cravings are
low. So be careful how you measure those.
The ideal SHMEC score is 50. The lowest possible score is 5. You’ll likely fall somewhere in between,
especially during the first 7-14 days as your body adjusts to this program. After two weeks on the
program, your SHEMC should stabilize and gradually increase. However, if you continue to have
problems with your SHMEC after that, see Chapter 12 where I talk about accessing your SHMEC to
optimize the program for your needs.
STEP #2: THE VITALITY TEST

This is probably THE most important test and the one I care about the most -- it measures where you
are from a health, wellness and vitality perspective.
This test is the one that will show your dramatic transformation the clearest, so do NOT skip this one.
People often obsess about weight when changing their eating or exercise habits, which is precisely the
OPPOSITE of what you should be doing.
Fat loss happens as a natural consequence of optimizing your underling biology and health, so while
weight tracking is a relevant data point (more on that in a bit), it’s probably the LEAST important in my
experience.
The health tracker in the spreadsheet provides an excellent overview of how your underlying biology is
changing.
So make sure you fill this out once a week along with your SHMEC to fully understand how this program
is effecting you.
The spreadsheet will automatically calculate how much your health is improving each week as well as
overall, and you can see in which area you are improving the most, which is highly motivating.
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DO NOT SKIP THIS -- the feedback you’ll be getting weekly will be VERY powerful, again, do NOT
skip this!!
STEP #3: THE BODY SHAPE TEST

The body shape test is powerful way to see how your body shape changes throughout the program.
Everyone loses inches, but where precisely you lose the inches differs from person to person.
So the simple thing to do here is to get a tape measure (a cloth kind, NOT a metal one!) and measure
these different parts of your body on the same days you do your other assessments.
Or, if you don’t have a tape measure, take a piece of string, see how far it goes around and then measure
that string length with a ruler.
Here’s a great one you can get for less than 6 bucks at Amazon:
www.metabolicaftershock.com/tapemeasure
Make sure you do this WITHOUT clothes on with your muscles relaxed, and position the tape in the
same spot every time for consistency.
You may need someone to help you with this. For the arms and thighs, you only need to measure one, so
just choose ONE side only for each.
Here are the parts you measure:
• Hips—Start at one hip and wrap the tape measure around your rear, around the other hip, and
back to where you started. Make sure the tape is over the largest part of your buttocks. Because
making sure the tape is level back there can be hard, try to do it in front of a mirror.
• Waist—Place the measuring tape about a 1/2 inch ABOVE your bellybutton (at the narrowest
part of your waist) to measure around your torso. Don’t suck in your belly as that will throw
things off. Make sure to exhale and then measure before inhaling again.
• Chest—Place the measuring tape just under your breasts/pecs and measure around the torso
while keeping the tape parallel to the floor.
• Bust—Place the measuring tape across your nipples and measure around the largest part of
your chest. Be sure to keep the tape parallel to the floor.
• Thigh—Chose just ONE side and measure around the largest part of the thigh and wrap the tape
measure around your thigh from front to back and then around to the front.
• Calve—Choose just ONE side and measure around the largest part of the calf.
• Upper Arm—Choose just ONE side and measure around the largest part of the upper arm
(ABOVE the elbow).
• Forearm—Choose just ONE side and measure around the largest part of the forearm (BELOW
the elbow).
• Neck—Measure around the largest part of the neck.
STEP #4: METABOLIC ASSESSMENT

This one is very straightforward and simply measures how well your metabolism is doing at burning fat
for energy as opposed to burning sugar/carbs for energy.
Again, take your measurements for this on the same days you do your other assessments.
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STEP #5: WEIGHT
Last, and DEFINITELY least, is tracking your weight. This is the least important measure of all, mostly
because of how much psychological baggage people have endured obsessively focusing on this metric.
Weight can fluctuate wildly depending on hydration levels, stored carb levels (glycogen), time of day
and many other factors, which causes people to freak out over nothing.
Unless you have extensive body composition testing done with a DEXA scan, it’s impossible to know
what’s changing based on fat, muscle, bone, water and other body content.
That’s why on this program you measure weight only once a week, on the same days you are measuring
everything else. Make sure you always weigh yourself first thing in the morning with no clothes on.
BONUS MEASUREMENT: THE CLOTHES TEST

This is certainly the funnest baseline measurement there is to take.
Grab your favorite pair of pants, shirt and, for the ladies, your favorite bra. Put on your favorite belt as
well.
Take note of how each of them fit:
• For the pants, how much space is there between the pants and your belly? How snug are the
pants?
• For the belt, track what notch you tighten it to.
• For the shirt, especially for you men, button it all of the way up and see how it feels around your
neck. How tight is it? How do the arms feel? How does it fit or look around your waist?
Then use your mobile phone or some other digital camera and take a picture of how you look with your
clothes on and keep that stored somewhere.
Yes, seems corny, but the difference you’ll see will be striking and unforgettable.
Okay, that’s it (ha!)—remember, do this once a week over the course of the program so you have a
record of how much change you experience over the next 9 weeks.
And here’s the link to the tracking spreadsheet again:
http://www.metabolicaftershock.com/tracking-spreadsheet

• Tracking your results is essential as it not only shows how much change you make over time, it
also provides powerful incentive to keep going with the program.
• SHMEC—which stands for sleep, hunger, mood, energy, and cravings—are the most powerful
biofeedback signals you have that indicate how well the program is working for you.
• Weight is probably the LEAST important indicator of how any exercise or nutrition plan is work-
ing for you. So don’t obsess about it. Instead focus on your SHMEC, your health assessment, and the
other measurements outlined in this chapter to see the real effects Metabolic Aftershock has.
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What About Diet?
12
Traditionally, we are taught that the way to lose weight is to eat less and exercise more. As I
hope I have illustrated by now, I do not subscribe to this notion as it’s not scientifically accurate.
Does that mean you can eat whatever you want on the Metabolic Aftershock program?
Not if you want results. As the old saying goes: You can’t out train a bad diet. I don’t care how hard you
workout, if you’re living on doughnuts, hot dogs, soda pop, and pizza, you are not going to be healthy
and you are not going to lose weight.
The good news is optimizing your nutrition is very straight forward. Just follow these simple rules.
3 MEALS A DAY
Stick to three square meals a day (breakfast, lunch and dinner). This retrains your metabolism to focus
on burning fat between meals rather than driving you to eat multiple times.
If you find yourself hungry between meals, make sure you focus on the nutritional guidelines in here,
primarily ensuring you are eating good quality fats and proteins combined with essentially unlimited
good veggies.
This will keep you full for hours at a time by providing your body the nutrients it needs to thrive,
keeping your hunger hormones in SHMEC while priming your metabolic engines.
BREAKFAST SHOULD BE MOSTLY SHAKES

Breakfast is challenging for most people, but not on this program. You’ll be enjoying delicious,
metabolism-boosting shakes that you can make in just a couple of minutes. They will keep you satisfied
and energized until it’s lunchtime.
You have a few options when it comes to your morning shake. Which you choose depends partially on
when you work out, and partially on whether you choose to “roll your own” shakes or follow the meal
plan. Here is what to do.
If you do your workout first thing in the morning try what I call a “naked shake” after your workout for
breakfast. There’s not much to this shake. It will consist of water, perhaps some ice, and protein powder.
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That’s it. In fact, you can have a “naked shake” 30-60 minutes before or after any of your workouts (see
further notes below on snacking).
The reason I like to keep your post-workout shakes bare bones this way is due to the unique attributes
of a post workout metabolism. Post workout is a time where you want the amino acids—the building
blocks of muscle—to get absorbed quickly so they can be utilized for repair and recovery. Adding extra
fat will impede this process.
For some who exercise first thing in the morning, this will be enough for breakfast. Others may need
a little more. Check your SHMEC, and fine tune your breakfast based on the instructions on below for
“Keeping our SHMEC in CHECK.”
If you do your workout later in the day, you can “Roll Your Own” metabolism-boosting shakes by
following the instructions in Appendix B. You can also use these shakes as meal substitutes at other
times if you wish.
Don’t worry if you’re not a big shake person or if you want more variety for breakfast. I have also
included some other smart-carb breakfast options in Appendix B. So just choose what works for you
and your particular needs.
NO SNACKING
You can have one optional pre- or post-workout naked shake 30-60 minutes before or after your
workout if you are hungry or if you find you are bonking during your workout. Other snacks should be
avoided. This obviously goes hand-in-hand with the previous point about 3 square meals a day. This
is crucial as every time you snack, you provide your body food to use as energy instead of forcing it to
burn your existing body fat for that energy. And that’s NOT what you want.
You’ll find soon enough that snacking was more out of habit vs. hunger. The transition may be tough at
first, but it’s totally worth it from a fat burning perspective. If you are having a difficult time without
snacking, make sure that you are getting enough fiber, fat and protein in your diet and drinking plenty
of water.
SMART CARB MEALS

Enjoy smart-carb meals which consist of the nutrient-dense vegetables, muscle-sparing protein and
healthy fats. Focusing on smart carbs instead of their low-quality counteparts is your #1 priority when
it comes to fat loss.
Starchy/sugary carbs send out the fat maker hormonal messages while smart carbs send out the fat
burner hormonal message.
To make your own smart-carb meals, check out the section called “Roll Your Own Lunches and Dinners”
in Appendix B. All of the instructions, and a complete list of foods I recommend for this program can be
found there.
MINIMIZE ALLERGENS
Eliminate all dairy, grains (pasta, bread, chips, cookies, crackers, rice, etc.), beans, soy, sugar, artificial
sweeteners, soda, juices, corn, vegetable oils (canola oil, soybean oil and most other vegetable oils) and
alcohol. Whey protein, grass-fed butter and ghee are the exceptions to the no-dairy rule.
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This is probably the hardest part, but it’s also THE most effective next to lowering your overall carb
intake. These allergens drive up deadly inflammation, drive up fat MAKING and absolutely KILL fat
burning. If you have joint or muscle pain, digestion or gut issues or strange skin conditions, this is the
#1 step you can take to fix that.
MINIMIZE FRUIT
No more than 1 cup of low-glycemic fruit per day (apple, berries, pear, orange, kiwi, melon or cherries).
Fruits other than these can provide too much in the way of sugar fuel for your body. When you have too
much sugar fuel, your liver converts that excess sugar into fat, making you fatter. NOT what you want.
DRINK ENOUGH WATER

Drink approximately ½ of your ideal body weight in ounces of purified water each day. You may also
drink unlimited herbal and green tea. For example, if your ideal body weight is 160 pounds, half of that
is 80, so that would be 80 ounces of water.
A typical large glass is about 8 ounces of water, so that would mean your target would be 10 glasses of
water.
LIMIT CAFFEINE
Coffee in moderation can increase fat-burning. However, excessive amounts of caffeine triggers your
stress responses which may increase your cortisol levels and stall fat burning. If you do drink coffee,
work yourself down to only 1-2 cups per day to optimize your fat-burning abilities.
For those who have extreme difficulty in stabilizing SHMEC, or for whom coffee is an issue, adding fat
to it can often provide a nice way to balance the metabolism and decrease hunger and cravings while
making energy levels more stable.
Above all, avoid sweeteners in your coffee. Try a sprinkle of cinnamon instead.
PORTION SIZES
Your protein portion should be approximately 1-2 palm-sized servings. For eggs, the number of eggs
you can hold in one hand (about 2-5 eggs). Vegetables and healthy fats are unlimited depending on your
hunger levels.
Every meal needs to contain protein, vegetables and fats to help keep you fueled and satiated
throughout the day. If you find yourself hungry between meals, that’s the signal that you need to boost
your healthy fat content.
All you really need to do to meet all of these criteria is follow the instructions for “Rolling Your Own
Meals” in Appendix B where I have made making Metabolic Aftershock compliant meals a cinch.
Full disclaimer: Making these changes to your diet while enhancing your exercise program is not going
to be easy, but it is essential if you want to make the most out of the Metabolic Aftershock program.
Some of you are likely to experience a few “withdrawal symptoms” during the first few days of the
program. So let me take a few moments to discuss these now.
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WITHDRAWAL SYMPTOMS: WHY THEY HAPPEN AND WHAT TO DO ABOUT THEM
Many of you will see your SHMEC get worse initially as your body goes through withdrawal-like
symptoms. You may get headaches and brain fog, feel fatigued and sluggish, and experience disrupted
sleep, a very agitated mood and a temporary increase in cravings.
This is can be a GOOD sign because it means your metabolism is transforming. Have you ever seen a
dramatic scene in a move thriller that shows how a werewolf transforms? It starts out as a human of
course, but then goes through a very painful transformation after which he becomes the powerful hairy
beast that he is.
Well, you’ll do the same thing except that instead of becoming a powerful hairy beast you’ll become a
powerful fat-burning beast with a metabolism that feasts on body fat 24 x 7.
I know this all seems hard to believe now -- that your hunger will just go away, that the cravings will
disappear, that your sleep will deepen, your mood will brighten and that your energy will skyrocket.
Our 200+ beta testers faced that same disbelief.
But one to two weeks later, they were all shocked and you WILL be too. For some of you, there may NOT
be any withdrawal symptoms... for others, they may be intense. Either way, just know that 7-14 days
from today, you’ll be squarely in fat burning territory and many of you will see visible results.
Not everyone will experience these symptoms so don’t worry if you don’t, but for those who do, I
wanted to explain why they are happening and what you can do about them.
Most of the reason people experience these symptoms comes down to sugar-withdrawal. The first few
days will be a shock to your body. You’ll be removing its primary fuel source (sugar, and foods that turn
into sugar) that it has been reliant on for years if not decades. And just like a drug addict goes through
powerful withdrawal, so too do sugar-burners.
That may seem like an overstatement, but studies have shown this to be true. For example, a study
conducted at the Oregon Research Institute using an fMRI scanner found that sugar activates the SAME
brain regions as cocaine -- no wonder why we all LOVE it so much!
The researchers also found that when we consume lots of sugar, we develop a tolerance, so we need
more of it to “get our fix” -- a classic sign that sugar (and foods that turn into sugar) may behave just like
drugs and alcohol when it comes to addiction.
This all happens because the neurotransmitters in your brain and hormones coursing through your
body are doing everything they can to try to get you back on that sugar-bandwagon. But you are strong,
you won’t let that happen.
What’s amazing is how fast these symptoms disappear -- usually they are gone within 4-5 days, at most
they take 14 days to evaporate. Once they do you’ll experience renewed energy, a more balanced mood,
better sleep and overall just a better sense of well-being.
I know this happens like clockwork not just based on my research, but also because we saw this exact
pattern in our beta... some would face these withdrawal symptoms immediately on day 1, they would
worsen by days 2-3, but by days 4-5, they were usually through it and thrilled they stuck with it.
The first 4-5 days should be the only time you need to rely on your willpower to stay strong. After
that, your cravings subside, your habitual snacking will subside and you’ll be less hungry as your body
develops the powerful ability to tap into the abundant energy you have stored as body fat.
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In addition, you’re going to be sore the first few days of the exercise program. That’s to be expected.
This combination of soreness, fatigue, headaches, brain fog, etc. can be challenging. So during the first
few days, try the following to minimize these symptoms as much as possible:
• Drink plenty of water. See my recommendations on amounts above. Water hydrates the body,
flushes out toxins, and it will help keep you satiated. So make sure you are drinking enough dur-
ing the first few days.
• Get your walks in. I recommend doing a 30-minute cool down walk after each workout. Don’t
underestimate this part of the program. A nice, relaxing walk after your workout will help reduce
cortisol levels, keep your muscles limber, and take your mind off any withdrawal symptoms you
may experience.
• Try Epsom salt baths in hot water. Epsom salt is a natural muscle relaxant that can help ease
aches and pains. Baths in hot water help liberate and flush toxins out of the body. A hot bath may
be the ticket to reducing your withdrawal symptoms and soreness all in one go.
• Get enough sleep. Difficulty sleeping is arguably the most problematic withdrawal/transforma-
tion symptom you may experience. Not only does it leave you feeling lethargic, but it also com-
promises your body’s ability to repair itself as sleep is the primary time when your hormones
get rebalanced and tissues repair. If you have sleep problems, I strongly encourage you to try the
following:
Workout earlier in the day—Exercising too close to bedtime can stimulate your metabo-
lism, making it difficult to sleep.
Go to bed earlier—Most of us stay up too late and wake up too early. Much of the body’s
repair work happens in the early hours of the evening. Try going to bed 15 minutes earlier
each week until you reach that sweet spot of 7–9 hours of sleep per night.
Eliminate media 30-60 minutes before bed—Watching the news, surfing the web, and
checking email just before bed will not help you relax. Instead try reading a book or maga-
zine or do some light stretching before bed.
Go dark—These days most rooms are filled with some kind of ambient light—power lights
on computers, digital clocks, and more. Your brain releases sleep hormones in response to
darkness. Make your room as dark as possible, and I’ll bet you sleep better.
Make it cool—Some research indicates that people fall asleep more easily when the room
is around 68 degrees Fahrenheit or cooler. Experiment and see if that works for you. This
is especially useful if you experience night sweats. Some people have reported this uncom-
fortable symptom during the program. This is likely due to hormonal shifts occurring in
your body that will rebalance in time. Cool your room off, and see if that helps.
If you follow the nutrition and exercise program as outlined and integrate the steps above but still don’t
feel right after 7-14 days, you may need to fine-tune your nutrition plan a little for your personal needs.
Here are all the details on how to do that.
KEEP YOUR SHMEC IN CHECK

As you know from the last chapter, SHMEC is an acronym that stands for sleep, hunger, mood, energy
and cravings. During the first 7-14 days of this program you may notice fluctuations in these five
parameters. This is normal as your metabolism adapts.
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After 14 days, if you are experiencing any combinations of poor sleep, lots of hunger, unbalanced mood,
unpredictable energy and/or increased cravings, this is a sign your metabolic hormones have not
adapted.
At this point you will need to play detective a bit and begin tweaking and adjusting your approach. Here
are some recommendations on how to do that.
Step #1: Feed the Lean

If you happen to be a lean, fit athletic person already, it is possible you may want to increase your
starchy foods slightly to help maintain muscle. Being highly insulin sensitive gives you an advantage
with these foods. With your metabolism, they are unlikely to lead to fat gain and more likely to result in
muscle shaping.
If your SHMEC is not stable and you feel you could use the extra fuel, add a little bit of starch, first to
your after workout shake (i.e. ½ a banana) and next at your dinner (i.e. a bit of sweet potato with your
salmon and kale).
When thinking about amounts think in bites. 3 regular bites, each about the size of a tablespoon, of a
highly starchy foods will provide 15 grams or so of carbohydrate. So when adding in starches add in 3
bites post workout (i.e. half a banana) and 3 bites for dinner (i.e. 3 bites of baked sweet potato).
You can then slowly increase your starch intake by 3 bites (3 tablespoons or 15g) at a time at each of
these meals until your SHMEC is back in check.
Here are some options you can choose from for your post-workout or dinner starch options:
Post-Workout
• ½ banana added to your smoothie
• ½ cup of brown rice
• ½ a large sweet potato
• ½ cup quinoa
• 1 cup black beans
• 1 cup pumpkin or other starch
Dinner
• ½ cup rice
• ½ medium baked potato
• ½ medium sweet potato
• ½ cup quinoa
But what if you aren’t a fit athletic person already or adding a little starch doesn’t resolve imbalances in
your SHMEC? Well, in that case it’s time to move on to step 2.
Step #2: Become a Diet Detective and Find the Right Diet for You
There are two things required for sustained and lasting fat loss: hormonal balance and lower calories.
You have learned that it is rarely if ever necessary to count calories, because when you eat intelligently
to balance hormones the calories almost always take care of themselves by way of automatically
reduced hunger.
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Still, this can be a bit disconcerting to those so used to the dieting mentality. After all, you can count
calories, which makes you feel like you are more in control. But how the heck do you get a quantitative
assessment of what is going on with your hormones?
Well, now you know you can. It’s called your SHMEC.
Remember, your sleep, hunger, mood, energy, and cravings are biofeedback cues. Hormones impact
these sensations either directly or indirectly. So by paying attention to how your body feels, you can
understand whether your metabolism is balanced or not.
For the first 14 days your SHMEC may be out of check. That’s normal. It takes some time for your body
to adjust to this new way of eating and exercising. If, after 14 days on the program, your SHMEC is in
check, then your metabolic hormones are in balance. If you are losing fat then you are achieving the
caloric deficit you need. It’s a win-win.
But if this isn’t happening for you, it may be time to make adjustments to your approach. To do this, you
can use a technique I have been using in my clinic for years that I call the AIM process.
AIM FOR THE IDEAL COMBINATION OF EXERCISE AND DIET

AIM stands for:
• Assess
• Investigate
• Modify
By using this process, you will officially give up the mentality of a dieter and instead learn how to be a
metabolic detective. Here is how it is done.
Assess
First review your SHMEC from your tracking worksheet. SHMEC is in check when you score 5 or above
on all five sensations for a total score of 25. If you are not scoring this high, then SHMEC is not in check.
After assessing SHMEC, you will want to check your fat loss. You will know if you are losing fat, if the
body shape test that you take once a week (the one where you measure inches on various places of your
body) is changing in desirable ways. You should be losing inches from the fatty places on your body.
Over time you will also gain muscle in your thighs, chest, etc.
So review your spreadsheet and see if there is any change in those figures. It will be very clear to you
whether or not you are losing fat.
Investigate
Now that you have your results for SHMEC and your fat loss measurements it is time to investigate your
results. Did you get good results or poor results?
Remember, there are two things required for sustained and lasting fat loss: calorie reduction and
hormonal balance. SHMEC tells you about hormonal balance and fat loss tells you about calories.
Once you know where you stand it is time to make modifications.
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Modify
There are four possible outcomes to your SHMEC assessment and fat loss tracking:
1. SHMEC is in check, and you are losing fat.
2. SHMEC is in check, but fat is not lost.
3. SHMEC is not in check, but you are losing fat.
4. SHMEC is not in check, and fat is not lost.
Depending on which of these outcomes applies to you, you will want to modify this program as follows.
#1: SHMEC IS IN CHECK, AND YOU ARE LOSING FAT

Congratulations! You have discovered the holy grail of body change. This means the program as outlined
is working for you, and you don’t need to make any changes.
However, there are two critical mistakes many make that I want you to avoid:
1. Do not try to speed things up by pushing your metabolism harder, you are more likely to push
yourself right out of this balanced state.
2. Do not start looking for another way. We humans are funny, often when we find something that
works, we promptly stop doing it. Your job now is practice, practice, and more practice.
#2: SHMEC IS IN CHECK, BUT FAT IS NOT LOST

Some part of the program must be working for you, as you’ve gotten the hormonal balance side of the
equation right—after all, your SHMEC is in check. But what if your SHMEC is in check, but your fat loss
results are either not coming or heading in the wrong direction?
Surprisingly this is not as bad as you think. All you need to do is focus on the two biggest components of
your nutrition that will increase calories and send your hormones out of balance: fat and starch.
Here is what I do with my patients when I encounter this scenario in my clinic:
1. Cut starchy foods back at each meal.
2. Move all your starch intake to one meal only (best at either breakfast, dinner, or post workout).
3. Cut back on fat.
4. Eat less frequently.
5. Search for trigger foods.
6. Start closely monitoring calories.
Which of these steps work is highly individualized, so I encourage you to experiment. Try the first step
for 7 to 14 days, and see if it works for you by tracking your SHMEC and fat loss.
If it does, you’ve found the ticket. If not, move on to the next step, and so on until you find what works
for you.
#3: SHMEC IS NOT IN CHECK, BUT YOU ARE LOSING FAT

You may think this is a desirable state, but it is the classic dieters trap. It is alluring because you are
getting some short-term results. But the fact that your SHMEC is out of check tells you that you are
in metabolic compensation and will soon suffer the same fate of 95 percent of dieters—yo-yo weight
regain.
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Here’s what to do to get your SHMEC in check and avoid the yo-yo diet trap:
1. Add more protein fiber and water (such as lean protein and veggies).
2. Add in fat.
3. Add in starch and subtract out fat.
4. Add starch and fat.
5. Add one or two snacks between meals.
Again, you will need to experiment to see what works for you. Start with the first step, test it for 7-14
days. If it works, great. If not, move on to the second step, and so forth.
DO NOT be lazy about this. It’s easy to think that if you are losing weight and your body shape is
changing all is good in the world. But until you get your SHMEC in check, there is no way you will be
able to sustain your weight loss. I STRONGLY encourage you to take these steps, and make sure you get
your SHMEC in check. It’s actually more important than fat loss.
#4: SHMEC IS NOT IN CHECK, AND FAT IS NOT LOST

Obviously, this is the worst of all possible scenarios, and takes the most serious intervention.
The first order of business is to get SHMEC in check. This is most important as obtaining hormonal
balance is going to help you keep fat off long term. There’s no point going to the work of burning fat, if
your hormones are out of balance.
So here are the steps you need to take to get SHMEC back in check.
1. Add more protein fiber and water (such as lean protein and veggies).
2. Add in fat.
3. Add in starch and subtract out fat.
4. Add starch and fat.
5. Add one or two snacks between meals.
How much of each should you add? Again, that varies from person to person, but here are some
guidelines:
• Protein and Fiber: consider adding five more bites of each. That is about four ounces of protein
or 20 grams and probably eight ounces or one cup of vegetables.
• Starch: consider adding three big bites of starch. That is about half a cup or 15 grams.
• Fat: consider adding one extra tablespoon or 10 grams.
Remember, stay flexible in your approach and be open to trial and error. There is no more important
skill to have than this type of metabolic mastery.
Once your SHMEC is in check, then you can start working on burning fat. Here are the steps to take:
1. Cut starchy foods back at each meal.
2. Move all your starch intake to one meal only (best at either breakfast, dinner, or post workout).
3. Cut back on fat.
4. Eat less frequently.
5. Search for trigger foods.
6. Start closely monitoring calories.
The bottom line is simply this: Most of you will be able to follow the basic nutrition guidelines at the
beginning of this chapter, match that with the Metabolic Aftershock exercise routines, and your fat
burning engines will shift into high gear.
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However, for a few of you it may take a little extra detective work to figure out the best eating plan
for you. If your SHMEC is out of check or you aren’t losing fat within 14 days of starting this program,
it’s time to reassess and figure out what you need to change to find that fat-burning holy grail you are
looking for.
It may take a little time and detective work, but I know every one of you can make it happen.

• Nutrition is as important as exercise when it comes to burning fat and staying healthy.
• Optimizing your nutrition is a relatively straight forward process for most.
• If you follow the exercise and nutrition program as outlined in this book and your SHMEC is out
of check and/or you aren’t burning fat, you will likely need to make some modifications to this
eating plan to suit your individual needs.
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How to Get Started on the
13
Metabolic Aftershock Program
It is time to get started with the program but before you do, I want to give you a brief
overview and a few pointers.
THE BASICS
The workouts you will be doing were designed in a specific sequence. There are three phases in total
and each phase lasts for three weeks.
• Phase 1 is about priming your nervous system. You can think of this like a professional athlete’s
pre-season training camp.
• Phase 2 builds on Phase 1 by adding a strong vascular-occlusion stimulus. This enhances the
metabolic effects of the program.
• Phase 3 once again adds demand to your metabolism by integrating full-body metabolic chains
into the mix.
Each phase contains three different workouts. One workout for Monday, one for Wednesday and one for
Friday. If the Monday, Wednesday and Friday schedule doesn’t suit you, feel free to adjust to a Tuesday,
Thursday and Saturday schedule or any other schedule that works for you. For best results, leave one
day of recovery between workouts.
It is important to remember this style of training is different from the way most approach exercise. I
don’t want you to pace yourself in these workouts. You goal is to push yourself as hard as you can within
your fitness level until you are forced to stop and rest. You then rest as long as is required to exert
strong intensity once again.
The most beneficial workouts will have you resting almost as frequently as you are working. Some
people will naturally gravitate to longer rests that are less frequent and others will prefer shorter, more
frequent rest periods. Whatever allows you to generate the greatest intensity is best.
Feel free to experiment based on your preferences, but rest is essential. Without rest, the workout
quality will be compromised and you will revert back to a less efficient style of training.
The mantra to burn into your mind is “push until you can’t, rest until you can.”
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One final consideration on the exercises is to make sure you pay close attention to my cues during the workouts.
For example, in order to get the most out of the squeezing exercises, you will need to stay focused. I’ll help
you. Do your best not to rush the exercises and really work on squeezing tight on the areas you are working.
If you keep these pointers in mind, you will get the most out of the workout.
THE BURNOUT SESSION

I have also included a little something extra in the Metabolic Aftershock workouts …
The Burnout Session is a super intense callisthenic and plyometric workout that is designed to
accentuate the breathless component of the workout.
This does two beneficial things. It creates an even greater Metabolic Aftershock, but it also makes
doubly sure that we can burn up all the fat possible that was released during the workout.
Remember, just because fat is released, does not necessarily mean it will be burned. The Burnout
Session is extra insurance.
The best way to make sure this fat is burned and not restored, is to put a little more demand on your
metabolism at the end. You need to convince it that it not only needs to burn the fat that is released, but
do it quickly.
But don’t be worried. The truth is the Burnout Session is not required. It is there for those who feel like
they have a little extra in them, and love and want a different challenge.
FINISHING WITH A WALK AND COOL DOWN

In reality, the best way to ensure the workout has maximum benefit is to include a leisurely walk after
the workout, if you have time.
Unlike intense exercise, this walking will lower cortisol and stress hormones. While we want cortisol
and catecholamines high during the workout, we want to shut them down when the workout is over.
Leisurely walking is a great way to do this.
After the workout, a leisurely walk for 30 to 60 minutes is great. But you will get the benefits even if you
do it for 5 to 10 minutes. Any little bit counts.
Always do your walking last and don’t forget to stretch, too. I did not include a standard cool down in
the Metabolic Aftershock workouts because I have found a lot of people do their own thing anyway.
But if you want my number one recommendation for a post-workout cool down, it’s a leisurely walk.
Okay, let’s get started. When you’re ready, load up the first workout and get started. I will be there to
guide you throughout. Good luck.

• The Metabolic Aftershock program is a 9-week, 3-phase system that contains 3 different work-
outs per week.
• You do each phase for three weeks. Progressing from one to the next sequentially.
• After each workout, you can complete the burnout session if you want to burn up a little more fat.
• My favorite cool down is a leisurely walk, but you can also cool down with full-body stretching.
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What Happens When the
14
9 Weeks are Over?
After going through the Metabolic Aftershock you will likely emerge feeling stronger
and leaner than you have in a very long time. This is a great place to be and is highly motivating.
I encourage you to continue to work with your metabolism to make it even stronger, tighter and leaner.
You have several options on how to proceed. Keep in mind, the adaptive nature of the metabolism. If you
want to keep getting better, you need to challenge it more.
But be careful. Don’t fall back into old patterns of more is always better. Be smarter and more specific.
OPTION 1: REPEAT THE ENTIRE 9-WEEK SEQUENCE

This is a great option. Given the way the workouts are structured, you should be able to turn right
around and start the sequence again. This time you will be more fit and more accustomed to the
workouts.
But this time around you know what’s coming and you can focus on pushing yourself hard as follows:
1. Squeezing Harder – The squeezing movements are deceptively powerful but when you really
squeeze hard, it’s extraordinarily taxing and really stimulates your metabolism to become even
more powerful, so on your next round, try squeezing even harder on those movements.
2. Opt for Harder Versions – All of the exercises have three different versions, so whatever you
did the first time, try stepping it up to the harder version. If you want an even bigger challenge,
do some self-experimenting by adding another movement with a different body part, challeng-
ing your balance and coordination.
3. Increase Speed – I never want you to go so fast that it sacrifices your form but increasing your
speed while maintaining correct form can be a fantastic way to boost the intensity of your
workout. Just try to progress through each move faster while keeping your form solid and you’ll
be able to complete more cycles of each movement in each round and set your metabolic fire
ablaze. Remember, because this will tire you out even more quickly, you may need to rest more,
which is fine!
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4. Burnout Sessions – If you didn’t do the Burnout Sessions your first time around, you can kick
things up to the next level by giving them a try. When you are done with those, all four of the B’s
and H’s will be cranking and you’ll have created an absolute metabolic fat-burning inferno in-
side your body.
You can repeat the 9-week sequence as often as you like, just keep in mind after about three months of
doing the same program, the body will adapt and you will want to move on to more advanced programs.
OPTION 2: MOVE ON TO ADVANCED METABOLIC CONDITIONING

Move on to more advanced metabolic conditioning using weights. While body weight is extremely
challenging, and all you need to get the benefits, adding weights to the regime allows more exercise
variation, more specific body part targeting and a different mechanism to achieve the Bs and Hs. Moving
to weights will take your physique to the next level.
You can experiment with this yourself with a simple set of dumbbells or kettlebells. Or, in a few months
we will be coming out with an advanced version of Metabolic Aftershock that includes weights. This will
also be something that anybody can do, but with completely new exercises and new physical challenges
that will take your fat-burning metabolism to the next level. If you want to be notified when this
program is ready, just e-mail us at support@metabolicaftershock.com and ask to be notified when the
advanced version will be ready.

When the 9-week program is over, you can repeat it and enhance the workout by squeezing harder,
opting for more difficult versions of the exercise, increasing your speed, and integrating the burnout
sessions.
You can also try integrating weights into your session which will provide for additional intensity.
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Conclusion
By now I hope you realize that exercise is not simply about going longer or working harder.
To see change in your body you have to understand your metabolism and work with it the way it was
designed.
The Metabolic Aftershock workouts were designed specifically with this purpose in mind. They work so
well because they interact intelligently with your physiology in exactly the way it’s designed.
When you start to engage with this program, you are going to remake your metabolism in a few short
weeks.
You will burn more fat in 15 minutes than most people do in 45. Not only that, you will continue to burn
fat and calories for hours and days after the workout as well.
While most traditional workouts stop burning fat the moment you stop the activity, the Metabolic
Aftershock workouts continue paying dividends long after the session is over. Even while you are
watching TV or sleeping.
Keep in mind that the hormonal responses you are after are required for the effects to occur. But
remember, you don’t have to worry about measuring hormones. The workout is designed to generate
this effect naturally.
All you need to do is listen to your body by paying attention to the Bs and Hs.
When you feel the breathless, burning, heavy and heat effects, you know you are producing the desired
impact. Tuning into these sensations also allows you to feel the effects in real time so you can focus on
amplifying the benefits.
Remember not to pace in these workouts. Push as hard as you can comfortably and within your limits.
Force yourself to rest. Rest completely and do it again.
I will be coaching you and reminding you of this throughout the sessions.
Use rest strategically in the workout so you can work harder than you normally would be able to. Rest is
success in these workouts.
The more you rest, the harder you will be able to push and the more likely you will achieve the Bs and Hs.
Remember the simple phrasing, “push until you can’t, rest until you can.”
I am excited to be working with you. You are going to be amazed at what these workouts will do for you.
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APPENDIX A: THE HORMONES RELEASED DURING
METABOLIC AFTERSHOCK WORKOUTS AND THEIR BENEFITS
In the chart below you will see all the hormones that are released during the Metabolic Aftershock
workouts, including the triggering event that occurs with the release of the catecholamines.
The metabolic cascade leading to the huge fat-calorie “afterburn” goes like this:
catecholaminesà intense exerciseproton build-uplactic acid production and secretions along
with NO, IL-6, IL-8, IL-15 and cortisolintensity continueslactic acid signals HGH and testosterone
release32
Physiological
Hormone Name Aftershock Benefit Biofeedback
Effect
Prepares body for Trigger event for the
Catecholamines Breathless
fight- or-flight. Metabolic Aftershock.
(adrenaline & noradrenalin &
OR Sugar burning Increased calorie burn
epinephrine & norepinephrine) post-workout Heat
Fat Burning
Sends signal to
Lactic Acid Buffers acid build-up. release HGH. Signals Burning
mitochondria growth
Stimulates Burning &
Nitric Oxide Increases blood flow
mitochondrial growth muscle pump
Human Growth Fat burning, muscle Burning
Repair & growth
Hormone (HGH) tightening & Heavy
Fat burning, muscle
Testosterone Repair & growth Heavy & Burning
shaping
Fight-or-flight Sugar burning,
Breathless, Burning,
Cortisol fat burning when
Recovery & Repair Heavy, & Heat
combined with HGH
Mobilizes fuel. Anti-
IL-6 Breathless, Burning,
inflammatory in the Fat & sugar burning
(myokine) Heavy & Heat
context of exercise
IL-8 Stimulates blood Increase blood flow at
Burning & muscle pump
(myokine) vessel formation future workouts
IL-15 Muscle shaping, fat Muscle shaping, fat
Burning & Heavy
(myokine) burning burning
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APPENDIX B: ROLLING YOUR OWN MEALS
Creating your own delicious, smart-carb, metabolic-boosting meals is a snap. Just follow the guidelines
below to “Roll Your Own” Metabolic Aftershock compliant meals.
“ROLL YOUR OWN” SHAKES

I consider the morning shake an essential part of this program for a few reasons.
1. It’s easy to make.
2. It primes your metabolism.
3. It sets you up for a clear, clean pattern of eating for the day.
Equally important, the ingredients in it provide the right blend of extremely high-quality protein, fat,
fiber and a nice variety of important nutrients all of which are needed for healthy cells and a smooth
running metabolism.
If you want to “roll your own” shakes, here’s what to do.
Step 1: Begin with Core Shake Ingredients

1 Scoop High-Quality Whey Protein Powder. Your powder should be between 15-25 grams of protein,
less than 6 grams of carbohydrate, less than 2 grams of sugar and at least 2 grams of dietary fiber. I like
whey protein best, but you can also use pea protein.
1 Tablespoon Chia and/or Flax Seed. This adds some healthy omega-3’s and fiber to your shake
1/3 Cup (or Less) of Approved Low- to Moderate-Glycemic Fruit (Optional). Low to moderate
glycemic fruit choices include:
99Berries (blueberries, raspberries, strawberries)
99Cherries
99Pear
99Peach or Nectarine
99Melon
99Orange or Tangerine
99Apple
99Kiwi
4–8+ Ounces Dairy-Free Liquid. You may use one liquid alone or a combination of two different
liquids (i.e. half water and half unsweetened almond milk). Less liquid may be used if you prefer a
thicker consistency shake. Add more liquid if you prefer a thinner consistency shake. Dairy-free liquid
choices include:
99Water
99Unsweetened plain almond milk
99Unsweetened plain coconut milk
99Canned full-fat coconut milk
99Chilled herbal tea
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Step 2: Choose Any of the Following Smoothie Add-In Options
The add-ins will provide additional nourishment to your smoothie. Adding nutrients in the form of fiber
and/or fat will help keep you satiated and satisfied for several hours! I recommend you choose at least 2
items from the list below:
99½–1 ripe avocado
99Additional chia seeds (soaked or un-soaked)1
991 tablespoon hemp seeds
991 tablespoon unsweetened coconut flakes
991 tablespoon melted coconut oil
991-2 raw pasture eggs
99½–1 ounce nuts (i.e. almonds, cashews, walnuts) or 1 TABLESPOON nut or seed butter
(i.e. almond or cashew butter)
991 tablespoon flaxseed oil
991 tablespoon Barlean’s Flavored Omega Swirl, any flavor
(http://www.barleans.com/omega-swirl.asp)
99Lemon or lime rind or juice for extra flavoring
991 tablespoon cinnamon
991 scoop of Greens or Reds powder
You may also consider adding:

99Additional water or ice depending on how thick or thin you like your shake
991 tablespoon cocoa or cacao powder for an added chocolate flavoring
99Stevia or xylitol, to taste
Step 3: Blend and Enjoy!

That’s all there is to it. It’s the simplest breakfast on the planet.
OTHER “ROLL YOUR OWN” BREAKFAST OPTIONS

Of course, shakes aren’t the only option for breakfast, so if you want to mix it up or you aren’t a big
shake person, you can try any smart-carb, medium protein, high-fat breakfast. Some options include:
1. Eggs any style, your choice of ham, bacon, or sausage, and a small side of fruit.
2. Omelet with your choice of veggies, pile salsa on top and serve with avocado.
3. Leftovers from the night before… I know this sounds weird, but when you think about it the tra-
ditional American breakfast is just a social convention… and not a very healthy one at that. So
mix it up. Try a grass fed bacon burger (no bun) with a side salad. Or go for left over steak and
kale from the night before. Just tune into your body, and eat whatever strikes your fancy—as
long as it isn’t high in sugary/starchy carbs.
1 To soak chia seeds, in a small jar mix a few tablespoons of chia seeds into about 6 ounces of water and keep that in
the fridge for about a week. The seeds will expand and gel over time—mix well to prevent clumping.
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“ROLL YOUR OWN” LUNCHES AND DINNERS
If you want to “roll your own” smart-carb lunches and dinners, all you have to do is look at the chart
(below) and choose one food from column A, and all you want from column B.
Then season with, cook with, or include anything from column C that happens to come along with the
food listed (meaning, for example, the fat that’s found in the fish or in the grass-fed beef) or that makes
the food taste better (butter, coconut oil), or is a good accompaniment (avocado). It’s pure simplicity.
Column A Column B Column C

(Protein) (Vegetables/Fiber) (Fats and Oils)
• Beef • Broccoli • Butter
• Chicken • Cabbage • Ghee
• Eggs • Onions • Coconut oil
• Turkey • Mushrooms • Avocado oil
• Pasture-raised pork • Spinach • Avocado
• Bacon (from pas- • Chard • Palm oil (Malaysian
tured pork) • Collard Greens Palm oil is best)
• Lamb • Kale • Sesame oil (limited)
• Salmon • Bok Choy • Flax oil (salad dress-
• Flounder • Celery ing only)
• Herring • Zucchini • Olive oil
• Sardines • Brussel sprouts • Macadamia nut oil
• Sole • Scallions or Green • Walnut oil (salad
• Tuna onions dressing only)
• Trout • Snow peas/Snap • Nuts (limit to about 1
• Cod peas oz per day)
• Halibut • Tomatoes
• Sashimi • Artichokes
• Shrimp • Pumpkin
• Scallops • Spaghetti Squash
• Clams • Cauliflower
• Crabmeat • Carrots (limit 2 per
• Mussels day)
• Oysters • Green Beans
• Lobster
• Veal
• Venison
• Duck
• Ostrich
• Buffalo
• Bison
Obviously, the options here are endless, but here are a few sample lunches and dinners you may choose
based on the list above:
1. Poached salmon with ½ of an avocado, ½ a plate of mixed vegetables that have been cooked in
1-2 tablespoons of coconut oil
67
2. Grass-fed steak, mashed cauliflower with grass-fed butter and seasonings, a side of sautéed kale
3. Dark meat turkey burger, ½ cup asparagus, ½ cup sautéed onions and peppers, a pat of butter
on vegetables
That’s all there is to “rolling your own” meals for the Metabolic Aftershock program.
68
REFERENCES
1
Hashimoto, et al. Mitochondrial lactate oxidation complex and an adaptive role for lactate production.
Medical Science in Sports and Exercise. 2008. 40(3): 486–494.
2
Hashimoto, et al. Lactate sensitive transcription factor network in L6 cells: Activation of MCT1 and
mitochondrial biogenesis. FASEBJ. 2007. 21(10): 2602–2612.
3
Trapp, et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin
levels of young women. International Journal of Obesity. 2008. 32(4): 684–91.
4
Tabata I et al. Effects of moderate-intensity endurance and high-intensity intermittent training on
anaerobic capacity and V02 max. Med. Sci. Sports Exerc. 1996: 28(10): 1327–1330.
5
Hashimoto, et al. Mitochondrial lactate oxidation complex and an adaptive role for lactate production.
Medical Science in Sports and Exercise. 2008 40(3): 486–494.
6
Hashimoto, et al. Lactate sensitive transcription factor network in L6 cells: Activation of MCT1 and
mitochondrial biogenesis. FASEBJ. 2007. 21(10): 2602–2612.
7
Godfrey RJ, et al. The role of lactate in the exercise-induced human growth hormone response:
Evidence from McArdle disease. British Journal of Sports Medicine. 2009. 43: 521–525.
8
Luger, et al. Plasma growth hormone and prolactin responses to graded levels of acute exercise and to
a lactate infusion. Neuroendocrinology. 1992. 56:112–117.
9
Ho Lin, et al. Stimulatory effect of lactate on testosterone production by rat leydig cells. Journal of
Cellular Biochemistry. 2001. 83:147–154.
10
Takarada, et al. Rapid Increase in plasma growth hormone after low intensity resistance exercise with
vascular occlusion. Journal of Applied Physiology. 2000. 88:61–65.
11
Suga, et al. Intramuscular metabolism during low-intensity resistance exercise with blood flow
restriction. Journal of Applied Physiology. 2009. 106:1119–1124.
12 “
The Metabolic Chain Workout” Published in Oxygen magazine. August 2011
13
Kraemer WJ. Endogenous anabolic hormonal and growth factor responses to heavy resistance
exercise in males and females. Int J Sports Med. 1991. 12(2): 228–35.
14
Scott, et al. Contributions of Anaerobic Energy Expenditure to Whole-body Thermogenesis. Nutrition
and Metabolism. 2005. 2: 14.
15
Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure. Journal of the
International Society of Sports Nutrition. 2005. 2: 32–37.
16
Petersen et al. The anti-inflammatory effect of exercise. Journal of Applied Physiology. 2005. 98: 1154–
1162.
McMurray RG, Hackney AC. Interactions of metabolic hormones, adipose tissue and exercise. Sports
17
Med. 2005. 35(5): 393–412.

18
Ibid.
19
Gladden. Lactate metabolism: A new paradigm for the third millennium. Journal of Physiology. 2004.
558(1): 5–30.
20
Pederson et al. Searching for the exercise factor: Is IL-6 a candidate? Journal of Muscle Research and
Cell Motility. 2003. 24: 113–119.
69
21
Pederson, et al. Role of myokines in exercise and metabolism. Journal of Applied Physiology. 2007. 103:
1093–1098.
Gladden. Lactate metabolism: A new paradigm for the third millennium. Journal of Physiology. 2004.
22
558(1): 5–30.
23
Edwards, et al. Self-Pacing in interval training: A teleoanticipatory approach. Psychophysiology. 2011.
48(1): 136–41.
24
Ibid.
25
Williams, et al. Exercise, affect, and adherence: an integrated model and a case for self-selected
exercise. Journal of Sport and Exercise Psychology. 2008. 30: 471–496.
26
Ekkekakis, et al. Let them roam free? Physiological and psychological evidence for the potential of
self-selected exercise intensity in public health. Sports Medicine. 2009. 39(10): 857–888.
27
Duncan, et al. Exercise motivation: A cross-sectional analysis examining its relationships with
frequency, intensity and duration of exercise. International Journal of Behavioral Nutrition and Physical
Activity. 2010. 7: 7.
28
Rose, et al. Exercise experience influences affective and motivational outcomes of prescribed and self-
selected intensity exercise. Scand J Med Sci Sports. 2012. 22(2): 265–77
29
Ibid.
30
Deci, et al. Self-determination theory and basic need satisfaction: Understanding human development
in positive psychology. Ricerche di Psichologia. 2004. 27:17–34.
Loenneke, et al. A mechanistic approach to blood flow restriction. International Journal of Sports
31
Medicine. 2010. 31(1): 1–4.

32
Henson, J. et al. Associations of objectively measured sedentary behaviour and physical activity with
cardiometabolic health. Diabetologia. 2013. 56(5): 1012-20.
Dusca, BD, et al. Effects of exercise training amount and intensity on peak oxygen consumption in
33
middle-age men and women at risk for cardiovascular disease. Chest. 2005. 128(4): 2788-93.
McMurray, et al. Interactions of metabolic hormones, adipose tissue and exercise. Sports Med. 2005.
34
35(5): 393–412.
70
CREDITS
Fitness Experts:
Jade Teta
Keoni Teta
Jill Coleman
Jillian Teta
Gary Leake
Stephen Scaldaferri
Tara Ballard
Executive Producers:
Jeff Radich & Marcus Stockman
Editor:
Spencer Smith
Camera:
Chris Varner
Jeff Babb
Britt Warren
Alan Swanson
Key Grip:
Lane Oliver
Sound:
Bruce Santhuff
Hair & Makeup:

Natawsha Vondrak
Production Assistant:
Jeb Bennett
Post-production:
Britt Warren
Chris Varner
Sound Design:
Yonatan Collier
Product Design:
Tanya Back
Props provided by US Fitness Products, Wilmington NC (http://www.usfitness.com)
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METABOLIC AFTERSHOCK

By: Jade Teta, ND, CSCS

AND THAT’S WHY YOUR METABOLISM IS GOING TO TRAINING CAMP.

A MORE INTELLIGENT EXERCISE SYSTEM

Better Than Interval Training

The Most Important Client I Ever Met

Phase 1: Spark the Metabolism

Phase 2: Light the Fire

Phase 3: Fan the Flames

Men Versus Women

WHAT YOU LEARNED IN THIS CHAPTER

#1: THE LAW OF METABOLIC COMPENSATION

#2: THE LAW OF METABOLIC MULTITASKING

#3: THE LAW OF METABOLIC EFFICIENCY AND INDIVIDUALITY

WHAT YOU LEARNED IN THIS CHAPTER

FAT BURNING AND EXERCISE INTENSITY

WHAT YOU LEARNED IN THIS CHAPTER

PHASE #1: RECOVERY

PHASE #2: REPAIR

PHASE #3: ADAPTATION

WHAT YOU LEARNED IN THIS CHAPTER

THE HORMONAL SOUP

WHAT YOU LEARNED IN THIS CHAPTER

WHAT YOU LEARNED IN THIS CHAPTER

IT’S THE WAY ALL ANIMALS EXERCISE

HUMANS CAN SELF-REGULATE EXERCISE, TOO

THE ELEMENTS OF REST-BASED TRAINING (R-E-S-T)

HOW TO DO REST-BASED TRAINING

WHAT YOU LEARNED IN THIS CHAPTER

2. Bottom to ½ of the way up (a “half rep”).

3. Bottom to the top (a “full rep”).

WHAT YOU LEARNED IN THIS CHAPTER

WHAT YOU LEARNED IN THIS CHAPTER

THE DIFFERENCE BETWEEN MOVEMENT AND EXERCISE

WHY MOVING MORE MAY BE MORE IMPORTANT THAN EXERCISE

WHAT YOU LEARNED IN THIS CHAPTER

DOWNLOAD THE TRACKING SPREADSHEET

STEP #1: CHECK YOUR SHMEC

So you would score a 10 on each parameter if:

• Sleep—It seemed impossible to get or stay asleep.

STEP #2: THE VITALITY TEST

STEP #3: THE BODY SHAPE TEST

STEP #4: METABOLIC ASSESSMENT

BONUS MEASUREMENT: THE CLOTHES TEST

WHAT YOU LEARNED IN THIS CHAPTER

BREAKFAST SHOULD BE MOSTLY SHAKES

SMART CARB MEALS

DRINK ENOUGH WATER

KEEP YOUR SHMEC IN CHECK

Step #1: Feed the Lean

AIM FOR THE IDEAL COMBINATION OF EXERCISE AND DIET

#1: SHMEC IS IN CHECK, AND YOU ARE LOSING FAT

#2: SHMEC IS IN CHECK, BUT FAT IS NOT LOST

#3: SHMEC IS NOT IN CHECK, BUT YOU ARE LOSING FAT

#4: SHMEC IS NOT IN CHECK, AND FAT IS NOT LOST

WHAT YOU LEARNED IN THIS CHAPTER

THE BURNOUT SESSION

FINISHING WITH A WALK AND COOL DOWN

WHAT YOU LEARNED IN THIS CHAPTER

OPTION 1: REPEAT THE ENTIRE 9-WEEK SEQUENCE

OPTION 2: MOVE ON TO ADVANCED METABOLIC CONDITIONING

WHAT YOU LEARNED IN THIS CHAPTER

“ROLL YOUR OWN” SHAKES