Chapter 12

I incorporated Koyabell Fitness in 2011 — Koyabell, one word, the way I've always written it. That's the system this chapter feeds.

Let me tell you about how I eat.

I love fasting. Sixteen and eight — sixteen hours fasting, eight hours eating window. Sometimes longer fasts.

I love the carnivore approach. Not exclusively — but heavily. I call it "MEAT your macros." If I want to be 230 pounds, I do 230 grams of fat and 230 grams of protein. Then carbs on top of that.

And when I do carbs, I love them the old way. The Kerala way. Dosas off a hot pan. Rice. Rice flour. Idli. Coconut. The food my people have been eating for thousands of years, the food the Kalari masters trained on. Clean carbs, fermented, easy on the gut, deep in tradition.

I'm not worried about getting fat. Because I'm training twice a day. Once outside — the old-school way, the kalari way. Once inside with my tools — Bo the Bowflex, Flip the inversion table, the kettlebells.

And I'm using PEMF. I'm drinking four to six liters of alkalized, electrolyzed water every day. I have a Kangen machine. I believe in what I drink.

This is the warrior's diet.

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WHAT THE KALARI MASTERS ATE

Traditional Kalari warriors ate to fuel performance. Not for pleasure. Not for comfort. For war.

Simple foods. Rice. Vegetables. Fish or meat when available. Spices for digestion and inflammation. Ghee for energy.

They ate to move. They moved to eat. The body was the temple, and the temple needed fuel.

This is how I eat.

This is how I've always eaten — not perfectly, not always consciously, but intuitively. My body has always known what it needed.

When I was a kid, I ate whatever was there. When I was wrestling, I ate to perform. When my mother was sick, I researched what would heal her.

The warrior's diet is always in service of the mission.

What mission are you feeding?

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THE WARRIOR'S WATER

Most people are dehydrated.

They walk around in a state of mild water deficiency and don't even know it. Their cells are shriveled. Their brain is foggy. Their energy is low.

And they drink tap water. Chlorinated. Fluoridated. Dead water.

The warrior drinks differently.

I drink four to six liters of alkalized, electrolyzed water daily. My Kangen machine transforms ordinary water into something that the body can actually use. Something that hydrates at the cellular level.

My mother blessed water for healing. I alkalize water for healing. Different methods. Same principle.

The warrior takes responsibility for what goes into the body.

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FASTING AND THE WARRIOR

Fasting is not starvation. Fasting is liberation.

When you stop eating, your body shifts modes. It stops digesting and starts repairing. Autophagy — cellular cleanup — kicks in. Old, damaged cells are recycled. Inflammation decreases. Mental clarity increases.

The Kalari masters fasted. Not for religious reasons exclusively — for performance reasons. They knew that a cleared body was a sharper weapon.

I fast. Sixteen and eight. Sometimes longer. I feel the difference. The clarity. The energy. The sharpness.

When you don't have to digest, you can think. You can fight. You can move.

You can be a warrior.

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ANCESTRAL FUEL

Here's the truth: the food on the modern grocery shelf is not the food the warriors ate.

The soil is depleted. The meat is finished on grain instead of grass. The vegetables are picked early, shipped far, and stored long. Even when you eat clean, you are eating less than your great-grandfather ate from the same plate.

So I supplement. Not because I'm lazy with food. Because I'm serious about it.

In the old days, we ate the whole animal. Nose to tail. Heart, liver, kidney, marrow, organs. That was where the real medicine was — the hormones, the bioavailable iron, the B vitamins, the choline, the CoQ10. The parts that built strong fathers and strong sons.

Today, almost no one eats that way. So we have to bring it back in another form.

A few of the ancestral tools I run on every day, from pemfwarrior.shop:

• Grass-Fed Desiccated Beef Liver — pure, pasture-raised liver in a capsule. The single most nutrient-dense food on earth, in a form your modern stomach will actually accept.
• Beef Organ Complex — heart, liver, kidney, pancreas. The full ancestral plate, dried and concentrated. Hormone-supportive, energy-supportive, deeply masculine fuel.
• Collagen Shield — for the joints, the gut lining, the skin, the connective tissue. The warrior moves only as well as his connective tissue holds.
• Warrior Greens — organic greens, roots and herbs for daily cellular nutrition. The vegetables you didn't get to eat that week, in one scoop.

This is not a marketing pitch. This is what's in my cabinet. This is what I take.

The warrior fuels like his ancestors did — even when the modern world makes it hard.

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THE KERALA TABLE

I want to take you to my grandmother's kitchen for a minute.

The fire is going. The cast-iron tawa is hot. There's a clay pot of fermented batter sitting in the corner of the counter, breathing quietly to itself. The whole house smells like coconut, curry leaves and ghee.

She pours a ladle of batter onto the pan. It hisses. She spreads it out in a fast spiral with the back of the ladle until it's as thin as paper. A drizzle of ghee around the edge. Thirty seconds. Forty seconds. The edges go gold and crisp. She lifts it off, folds it over, and slides it onto a banana leaf.

That is a dosa.

That is what my people have been training on for thousands of years.

A dosa isn't a pancake. A dosa is fermented — the rice and the lentils sit overnight, sometimes longer, and the wild bacteria do the work of pre-digesting the carbs and the protein for you. By the time you eat it, half the work is already done. Your gut gets fed. Your blood sugar stays calm. The B vitamins multiply. The minerals unlock.

It's a clean, ancient carb. It's warrior food.

When I want carbs, this is what I want.

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CHAPTER 12: WRAP UP

WARRIOR REFLECTION

• How would you describe your current relationship with food? Are you eating to fuel the mission or eating out of habit?
• What drinks besides water are you consuming? Are they helping or hurting?
• How might fasting change your relationship with your body?
• What are the carbs of your bloodline? When was the last time you ate them?

TRAINING / ACTION

• Try a 16:8 fast this week — sixteen hours fasting, eight hours eating. Notice the mental clarity.
• Switch to filtered, alkalized water for one day. Notice the difference in how you feel.
• Make one dosa this week. With your own hands. The recipe is below.

CELLULAR INSIGHT

Fermented foods like dosa, idli, sauerkraut and kefir feed the gut microbiome — the trillions of bacteria that train your immune system, regulate your mood, and decide how much of your food you actually absorb. A warrior with a healthy gut has a sharper brain, a calmer nervous system and a stronger frame. The Kalari masters knew this five thousand years ago. They just called it good cooking.

THE MISSION — A SIMPLE WARRIOR DOSA

You don't need a clay pot. You don't need a grandmother. You need a bowl, a pan and a little patience.

You will need:

• 1 cup rice flour
• 1/4 cup urad dal flour (split black gram, found at any Indian or South Asian grocery — or sub fine semolina/rava in a pinch)
• 1/2 teaspoon sea salt
• Filtered, alkalized water — enough to make a thin batter (about 1 to 1 1/4 cups)
• A spoonful of plain yogurt or a squeeze of lemon (optional, helps the ferment)
• Ghee or coconut oil for the pan

The method:

1. Whisk the rice flour, urad dal flour and salt together in a bowl.
2. Slowly add the water, whisking, until the batter is the consistency of thin cream. No lumps.
3. Stir in the spoonful of yogurt. Cover with a clean cloth and leave it on the counter overnight — eight to twelve hours. It will bubble. It will smell faintly sour. That's the wild ferment doing its job.
4. The next morning, give it a stir. If it's too thick, add a splash of water.
5. Get a heavy pan ripping hot. Cast iron is best. Rub it with half a cut onion or a paper towel dipped in oil.
6. Pour a ladle of batter onto the centre of the pan. Working fast, spread it in a spiral with the back of the ladle until it's as thin as you can get it.
7. Drizzle a little ghee around the edges. Cook 45 seconds to a minute, until the edges lift and turn golden.
8. Fold it over. Slide it onto your plate. Eat it with your hands.

Eat it with whatever you have — coconut chutney, curry, eggs, a slice of avocado, leftover meat, a smear of ghee and salt. There is no wrong way.

You just ate a five-thousand-year-old training meal.

The Kangen water for the batter, and the rest of the warrior toolkit, lives at pemfwarrior.shop. The full nutrition and recovery protocols live at iteachprotocols.com.

Eat like a warrior. Train like a warrior. Live like a warrior.

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