Cliff Notes: Finding Ultra by Rich Roll

By August 5, 2016Book Notes
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You can stand in the light. And you can set a positive example. But you simply cannot make someone change

I’ve always been sensitive to the weather, my moods taking their cue from whether the sun is shining on a given day

And there’s only one cure for fear. Faith.

“So what are you going to do?” he asked. “I don’t have the slightest idea.” And that was the truth.

But the heart wants what the heart wants.

My diet is PlantPowered, and therefore I am PlantPowered.

The general take-away is this: eat plants. Lots of different kinds. Vegetables, fruits, grains, seeds, legumes. Every meal. All the time. All colors, all sizes, and simply prepared, close to their natural state. #1

After that, replace dairy with almond and coconut milk.

The point is to change habits. Alter those and you’ll create sustainability

A plant-based, whole-food diet has been shown, for example, to prevent and actually reverse heart disease (America’s number one killer)

First, you can’t build Rome in a year, let alone a day

“The prize never goes to the fastest guy,” Chris replied. “It goes to the guy who slows down the least.” True in endurance sports. And possibly even truer in life.

that when purpose aligns with faith, there can be no failure and all needs will be met—because the universe is infinitely abundant.

Pursue what’s in your heart, and the universe will conspire to support you

“So if that was it, would you be satisfied with how you’d pursued your life?”

Because she understood what I was only then coming to realize—that safety isn’t just an illusion, it’s a cop-out. I know it sounds trite, but there’s simply nothing like a near-death experience to remind one of the impermanence of everything. And living imprisoned by fear only to die with regret over dreams postponed was a life neither of us was interested in.

What’s the worst thing that can happen? she’d ask. We’re healthy. In love. Living life according to our own rules. And that’s all that matters. Everything else is just stuff.

David Goggins quote I’d read years back—the idea that when you believe you’ve reached your absolute limit, you’ve only tapped into about 40 percent of what you’re truly capable of. The barrier isn’t the body. It’s the mind.

“Remember, it’s already done. All you have to do now is show up. Stay present. And show us who you really are.” Show us who you really are.

Surrender is letting go, whether or not you believe the embrace will occur. It’s trust to the hundredth power—not sticking to your idea of the outcome, but letting go in the faith that even the absence of an outcome will be the perfect solution.

When the mind is controlled and spirit aligned with purpose, the body is capable of so much more than we realize.

But I did. By opening my heart, trusting that it wouldn’t lead me astray, and having the resolve to follow its direction, I saw my life change in every conceivable way. The difference, in fact, is epic.

At times the pain of confronting seemingly insurmountable obstacles was so intense that comfort came only through living completely in the moment.

Yet with obstacles come the opportunity for growth. And if you’re not growing, you’re not living.

Do what you love; love those you care about; give service to others; and know that you’re on the right path.

There’s a new path waiting for you, too. All you have to do is look for it—then take that first step. If you show up and stay present, that step will eventually become a gigantic leap forward. And then you’ll show us who you really are.

Proteins consist of twenty different amino acids, eleven of which can be synthesized naturally by our bodies.

The remaining nine—what we call essential amino acids—must be ingested from the foods we eat.

So, technically, our bodies require certain amino acids, not protein per se.

In fact, they’re originally synthesized by plants and are found in meat and dairy products only because these animals have eaten plants. I was myself surprised to learn they’re found in copious amounts in a wide variety of grains, nuts, seeds, vegetables, and legumes. Things like black, kidney, and pinto beans; almonds; lentils; a quirky seed called quinoa; and even spinach and broccoli.

on the PlantPower Diet one must obtain the nine essential amino acids from a variety of plant-based foods, which are admittedly digested and absorbed differently from animal-based proteins.

I’d have a recommended daily intake of 72.5 × 1.2, or 87 grams of protein—although in truth I generally ingest much less than this amount, somewhere in the range of 70–75 grams, even during periods of intense training. Sound like a lot?

almond butter toast and quinoa for breakfast, a black bean and brown rice burrito for lunch, and a healthy portion of tempeh, lentils, mung beans, or quinoa with hemp seeds and some spinach or broccoli for dinner puts me right where I need to be.

Provided your diet is made up of different combinations of these grains, legumes, nuts, seeds, and green vegetables throughout the day, you can’t help but get all the essential amino acids you need.

When I do, I prefer hemp protein, as this is one of the few plant-based foods that contains a complete amino acid profile.

Some of the strongest and most fierce animals in the world are PlantPowered.

The elephant, rhino, hippo, and gorilla have one thing in common—they all get 100 percent of their protein from plants.

The body is constantly striving to strike a systemic balance of acidity and alkalinity.

Optimum wellness is achieved when the body is in a slightly alkaline state (7.35–7.45).

80 percent of the foods we ingest should be alkaline-forming and 20 percent acidic,

Squeezing fresh lemon juice or adding a few tablespoons of apple cider vinegar to your water is a simple and effective way to immediately alkalize your system.

Try cold press brewing—an alternative brewing method that not only reduces bitterness but also removes 60 to 70 percent of the acidity found in your favorite cup of joe.

The foundation is always a combination of dark leafy greens high in alkalizing chlorophyll to aid in cell regeneration—foods like kale, spinach, spirulina, and marine phytoplankton.

Plus, I add endurance boosters like beetroot, chia seeds, and maca powder, a rotation of avocado, coconut, and hemp seeds high in essential fatty acids, and blueberries and acai for antioxidants.

Pepita (pumpkin) seeds provide extra iron, and bell pepper and citrus fruit provide vitamin C, which enhances the body’s ability to absorb the iron. And if the blend is too bitter, I add a small amount of orange or apple juice for flavor.

out eating some walnuts for protein and drinking coconut water for electrolytes. And when I crave dessert, instead of ice cream or pie I’ll try blending banana and berries with coconut milk and cacao—a

PLANTPOWER DIET Favorite Vitamix Ingredients Kale Spinach Dandelion Greens Beets and Beetroot Tomato Blueberry Strawberry Spirulina Chlorophyll Hemp Seed, Oil, and Milk Acai Berry Coconut, Coconut Milk, Keifer, Water, and Oil Almonds and Almond Milk Cacao Aloe Vera Orange Grapefruit Spinach Celery Avocado Chia Seed Maca Marine Phytoplankton Almonds

Walnuts Pepita Seeds Blue Green Algae Apple Cider Vinegar Green Sprouts Goji Berries Bananas Jai Repair Performance Recovery Formula

Anytime you want something, you have to make a bit of a sacrifice.

Training for Ultraman is hard. Often painful beyond my limits. But the reward makes it all worthwhile in the end. So my inclination is to respond harshly

“Yeah, you might miss your bacon. But you’ll also miss your heart attack. Is it really worth destroying your health?”

I came to see that our attachment to, and often obsession with, certain substances, behaviors, and even people is often rooted in a form of psychological and chemical imbalance.

The comfort of your favorite food that can be relied on to take you out of a painful moment becomes a go-to drug

Healthy gut bacteria create a craving for healthy foods, while pathogenic bacteria create a craving for unhealthy foods. Change your microbes and you change your cravings. Change your cravings and you change your life.

Accordingly, I combine red pepper or citrus fruits such as oranges or grapefruit (all high in vitamin C) with dark leafy greens or pumpkin seeds (high in iron) in my daily Vitamix blend.

Reduce your omega-6 and increase your omega-3 intake, which plays a significant role in reducing inflammation, blood pressure, cholesterol, and protecting against coronary disease.

Flaxseed oil is one of the richest sources

Plant-Based Foods High in Omega-3

EFAs Nuts
Butternut Seeds
Sesame Oils
Extra Virgin Olive Oil
Hemp Oil
Vega EFA Oil
Avocado Beans

grapeseed oil–based, dairy-free mayonnaise replacement, on veggie sandwiches made with gluten-free toast.

When it comes to cooking with oil, opt for organic virgin coconut.

PLANTPOWER DIET My Favorite Plant-Based Fats Avocados Almonds (raw) and Almond Milk Walnuts (raw) Coconut, Coconut Milk, and Coconut Oil Olive Oil (Extra Virgin) Hemp Oil

Just before bed, I often eat a few Brazil nuts