devastating consequences. It is almost impossible to
avoid these estrogen mimickers. They’re in the air, car
emissions, detergents, paints, nail polishes, lotions,
soaps, plastics, food and water. Other sources include
hormone replacement therapy in women and the ste-
roids used by some athletes. These ‘‘estrogenic chem-
icals’’ cause what Hofmekler calls ‘‘stubborn fat’’ that
resists being burned off by exercise; allergies and
recurrent sinus infections; water retention; and fatigue
and mood swings, not to mention the ‘‘thickening’’ of
women’s bodies and the ‘‘softening’’ of men’s. The
answer to the surplus of estrogenic chemicals in mod-
ern life is to up one’s intake of flavonoids, plant pig-
ment compounds contained in capsules available from
Defense Nutrition.Training programs and certification
Since 2005 Hofmekler has begun to offer certifi-
cation programs in the Warrior diet itself and in CFT
training. One seminar offered is five days in length but
the website gives no details of the course contents or
qualifications needed for certification.Function
The function of the Warrior diet is not weight loss
per se, but rather improving fitness through eating
patterns supposed to reduce fat, boost the immune
system, stimulate the synthesis of muscle tissue, and
slow down the aging process, combined with an exer-
cise regimen focused on power and endurance. In
terms of bodybuilding, Hofmekler has stated repeat-
edly that the goal of his diet is to make the body leaner,
not necessarily more muscular. In speaking to Mahler,
he noted, ‘‘... the ‘Warrior Diet’ was never meant to
be abodybuilding diet. It is meant to get you in much
better shape. If your goal is to gain muscle, it can be
done on the ‘Warrior Diet.’ However, it will be much
more gradual....part of being a warrior is having
functional strength. You do not want to have quads
that get in the way of running or impede fighting
ability. Running is the first line of defense and should
not be impeded by your thighs chaffing. Also keep in
mind that women are more attracted to the lean and
athletic build rather than the behemoth bodybuilding
physique.’’Benefits
The Warrior diet’s emphasis on ‘‘going down to
the bottom of the food chain,’’ that is, eating raw
vegetables, fresh fruits, and unprocessed foods, is in
line with the advice of many nutritionists. It is also
possible that the exercise regimen recommended byHofmekler might help some dieters adapt more effec-
tively to the high stress level of modern life by becom-
ing more physically active. The diet’s claims, however,
to anti-aging and ‘‘brain powering’’ as well as fat-
burning properties have not been proven. The War-
rior diet might conceivably be useful to committed
bodybuilders.Precautions
Although it is always a good idea for people to
consult a physician and a nutritionist before starting a
diet, particularly if they are pregnant or nursing,
below the age of 18, or have more than 30 pounds of
weight to lose, consultation with a health professional
is particularly important before beginning a diet that
has such an unusual pattern of food intake as the
Warrior diet. In addition, anyone considering an exer-
cise program as rigorous as Hofmekler’s should make
sure that they do not have any previously undiagnosed
cardiovascular or musculoskeletal conditions that might
make the specific exercises recommended in the War-
rior diet inadvisable.
Another precaution to consider is the impact of
the Warrior diet’s daily undereating/overeating cycle
on other members of the dieter’s household. A com-
mon observation among people who have tried this
diet is that the meal schedule works only for people
who either live alone or share housing with other
people using the Warrior diet.Risks
Vigorous exercise during a period of minimal food
intake may not be sustainable for some people. In
addition, the specific exercises recommended by Hof-
mekler would be too strenuous for people who are not
already used to some form of athletic activity.
Another risk is that those who may need to lose
weight will not see any weight reduction on this diet.
Since the Warrior diet emphasizes freedom from cal-
orie counting and portion size, some people might well
continue to consume more calories during the one
evening meal than they can burn off during the under-
eating part of the daily cycle. The diet’s alternation
between undereating and overeating also seems inap-
propriate for people struggling with bulimia,binge
eating, and othereating disorders, and could possibly
trigger relapses.
One risk mentioned by some people who have
tried this diet is its potentially high cost. The protein
powders, dietary supplements, Warrior bars, and
other products sold online through the Warrior diet
and Defense Nutrition websites are expensive. ForWarrior diet