CONTENTS Introduction: The Revolution in Performance 1 PART ONE Foundation Chapter 1: Sleep and Circadian Rhythms 15 Sleep, Performance, and the Twenty-First-Century Athlete, 17 The Evolu- tion of Sleep, 48 Pushing the Limits: The Impacts of Sleep Quality and Duration, 20 - Understanding Sleep Architecture, 23 - Sleep Pressure and Circadian Rhythms, 27 + Circadian Timing and Athletic Performance, 28 + Roadblocks to Maximizing Sleep, 30 » Sleep Solutions: Straight from the Experts, 33 Chapter 2: The Athlete Microbiome 39 ‘The Evolutionary versus Modern Gut, 42 Can You “Re-Wild” Your Gut?, 44: Microbiome-Mitochondria “Cross Talk’, 48 - The Athlete Microbiome Signature, 47 - Roadblocks to Maximizing the Athlete Microbiome, 50 + Digestion Solutions: How to Build the Athlete Microbiome, 54+ Resolving Gut Problems, 87 Chapter 3: Blood Sugars and Longevity 63 Longevity, Blood Sugars, and Chronic Lifestyle Diseases, 65 » Aging, AMPK, and French Lilacs, 71» The Glycemic Index: Myth or Reality?, 73 + Sensors, CGMs, and Twenty-First-Century Monitoring, 74 - How Can CGM Devices Impact Athletes?, 78 - Depression and High Blood Sugar, 81 + Time-Restricted Feeding, Circadian Rhythms, and Longevity, 82 Plants, Polyphenols, and Longevity, 83 « Blood Glucose Solutions: Test, Don't Guess, 85PART Two Fuel Chapter 4: Physique Nutrition 89 ‘The Energy Equation: It's All about Balance, 91 - The Physiology of Mass Building, 87 - Nutrition for Hypertrophy: Hardgainers, mTOR, and MPS, 98 - Supplements for Hypertrophy, 102 - Lessons in Leanness: Bodybuild- cers, Nutrient Timing, and the Big 3, 105 - Making Weight: Saunas, Starva~ tion, and Going Old-School, 112 - Assessing Body Composition: Pinching, Prodding, and Pulsing, 116 Chapter 5: Endurance Nutrition 119 Periodized Endurance Nutrition, t2t « Carbohydrate Availability: The Glycogen Training Regulator, 122 - Traditional (and Not-So-Traditional) Fueling During Endurance Exercise, 128 - Is Unconventional Fueling the Future of Endurance Sport?, 80 - Endurance Supplements: Harder, Better, Faster, Stronger, 138 Chapter 6: Team Sport Nutrition 144 Lessons from “The Beautiful Game", 146 - Setting the Stage: Preseason and Training Camp Fueling, 161 - Contact Sports: The Big, the Bad, and the Ugly, 154 - Halftime Nutrition: Major Outcome Influencer, 187 + Com pressed Competition Schedules: A Focus on Playoffs, 161 The Biggest Rocks: Energy Balance and Macronutrient Intake, 164 PART THREE Recovery Chapter 7: Periodized Recovery 175 How Far Can You Reach? Acute Fatigue, FOR, NFOR, and OTS, 177° Un- derstanding Biomarkers: A Piece of the Recovery Puzzle, 180 - The Recov- ery Pyramid, 188 - Recovery Nutrition Part 1: “The Big 3°, 187 + Recovery ‘Nutrition Part 2: Managing Micronutrients, 182 - Recovery Nutrition Part 3: Supplements, 196Chapter 8: Athlete Immunity 199 ‘The Modern Athlete: Stress, Load, and Travel, 200 - The Impact of Exer- cise on Immunity, 202 - The Power of Symptoms: “Don’t Worry Coach, I'm Not Sick”, 204 - Burning Matches, Long Rides, and “Two-a-Days’, 207 - The “Other 22 Hours” and Risk of Infection, 208 « Immunonutri- tion Solutions, 211 Chapter 9: Athlete Monitoring and Recovery Strategies 221 Understanding Workload: External versus Internal, 223 - Daily Wellness: How Do You Rate Yourself?, 228 « The RPE Seale: How Hard Did Your Workout Feel?, 227 + Athlete Performance Output: Potential Recovery Markers, 280 « Heart Rate Variability and Athlete Monitoring, 282° The Recovery Pyramid and HRV, 233 - How Can Training Impact Recovery?, 236 - Ice Baths, Cryotherapy, and Compression Garments, 239 - Athlete Monitoring Solutions: From Science to Practice, 243 Supercharge Chapter 10: Brain Health and Concussions 247 ‘Traumatic Brain Injuries: Looking Deeper, 249 - Suffering: The Other Side of Pain, 263 + Dementia, Cognitive Decline, and Concussions, 256 « Evolu- tion of the Brain: Is Bigger Better?, 259 - Sleep, Concussions, and Cognitive Decline, 262 + Brain Health Solutions: Sleep and Nutrition, 262 + Brain Health Solutions: Supplements, 266 Chapter 11: Emotions and Mindset 273 Emotions and the Evolutionary Brain, 276 - The Power of Positive Self ‘Talk, 278- The Problem with Confidence, 280 - Mindfulness and the Little Red Dot, 286 + Losing Your Cool: The Amygdala Hijack, 287 - How to Build Mindfulness, 288 - All-Stars, Self-Compassion, and Psychopaths, 288 + Build Self Compassion and Supercharge Your Brain, 286 - Emotions and Mindset Solutions, 286