Wai Warrior

Wai Warrior is a combination of 2 diets; it is the 'Warrior' version of the Wai Diet.

The Warrior Diet is based on a cycle of under-eating (or controlled fasting) during the day, and feeding at night. The one rule regarding feeding is one meal per day, ideally two hours before bed.

The Wai Diet is a diet of raw animal food and raw fruits / fruit juices, based on the fact that cooking food originates all kinds of Maillard Reaction products, including carcinogenic HCAs.

Food Intake

Autophagy has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner. The intake of fiber should be minimized, as fiber inhibits appetite by filling up your intestines while hardly yielding any energy at all. Besides free from cooking-originated carcinogens, the best foods are energy dense and readily digested. Fatty raw fish and egg yolks and sieved juices instead of whole fruits. Most practical (citrus juicer vs slow juicer) and economical (cheaper than most other fruits) is orange juice. Apples and pears are also cheap, but contain too low levels of micro-nutrients. The combination of OJ and raw animal food supplies you with all required nutrients.

Energy

On average, it takes 1 hour to replenish 100 kcal in glycogen (up to 160 kcal max for bodybuilders) MC Prefost. So that it may minimally take 3 to 5 hours to fully replenish empty liver-glycogen depots (up to 500 kcal max). Depending on how much muscle-glycogen is used (eg exercise), the eating window needs to comprise at least 4 hours.

Exercise

Physical exercise should be done pior to the eating window. Once you start eating, much energy goes into digesting it, which decreases the share of energy available for physical activity. On an empty stomach you will perform better. To stimulate muscle growth, it is essential that exercise is done immediately pior to the eating window. If not, the muscles exercised will be deprived from essential nutrients for hours, which is not optimal. Muscle growth is optimal when accompanied with an energy surplus. Cell repairment is predominatnly restricted to sleep. Without sleep, no recovery. Hence subsequently exercise, food and sleep.

Sleep

It is often thought that eating before bed may hinder sleep. In nature, however, predators often fall asleep after consuming a large meal. Biochemically, food intake stimulates tryptophan-serotonin-melatonin metabolism, and the uptake of oleamide, which both facilitate sleep. It may however be essential to consume easily and readily digested foods, to prevent inhibition of digestion by fiber and anti-nutrients.