The Renaissance Diet 2.0: Your Scientific Guide to Fat Loss, Muscle Gain, and Performance

Renaissance Periodization Diet is not a fad. Instead, this hands-on guide presents a sports nutrition approach to eating for fat loss, muscle gain, and enhanced sport performance by incorporating current, comprehensive evidence which sets it apart from all the misinformation on nutrition available today.

Beginning with a discussion on which parts of a diet determine results, the book delves into calorie intake, food quality, meal spacing and timing, and supplement use, rank-ordering them based on their relative contributions to diet so that readers can remain focused and avoid getting needlessly caught up in the minute details. Next the book further explores why and how calories matter; how much protein is enough; whether snacking is a good idea or if intermittent fasting is better. Each of these questions and more are answered, giving the reader the foundational knowledge to understand diet structure.

Finally, readers will learn how to design their individual diets. They will be given step-by-step guidelines on how to modify their diets as their bodies adapt. Additional information about hunger management, diet psychology, long-term diet planning is provided - all to achieve the best results.

Also included are special diet considerations for a vegan diet, training multiple times a day, competition day, endurance sports, and women at different life stages, as well as information on the most pervasive diet myths and why they are wrong.

By using the knowledge and tools in this book, the reader is guaranteed to achieve any fat loss, muscle gain, or performance goal.

Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the head science consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. He has worked as a consultant on sports nutrition for the U.S. Olympic Training Site and has been invited to speak at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler.

Dr. Melissa Davis holds a PhD in Neurobiology and Behavior and is a consultant for Renaissance Periodization. She has 10 years of research experience studying somatosensory-based disease intervention, cortical plasticity, and brain development at UC Irvine. Her work has been featured in Scientific American, published in high-impact, peer-reviewed journals, and recognized by faculty. Melissa has earned awards for teaching, scholarship, and excellence in research. She has also been involved in science outreach activities for over a decade. Melissa is currently a Brazilian Jiu Jitsu black belt under Giva Santana at One Jiu Jitsu. She is a repeat IBJJF Master World Champion and has twice represented the US for her division in the international Abu Dhabi World Pro Competition.

Dr. Jen Case holds a PhD in Human Nutrition, with an emphasis in Nutrition and Performance. She is also a Registered Dietitian (RD) and Certified Strength and Conditioning Specialist (CSCS). She was formerly a professor of Exercise Science at the University of Central Missouri where she taught Advanced Exercise Metabolism, Exercise Prescription, Functional Anatomy, and other kinesiology and nutrition courses. Jen holds a Hawaiian Kempo black belt under Steve Twemlow at SOMMA and a Jiu Jitsu black belt under Jason Bircher at KCBJJ, a Renato Tavares Affiliate. She is also a former mixed martial arts (MMA) fighter. In Jiu Jitsu, Jen is a repeat IBJJF Masters World Champion and IBJJF Pan Am champion.

Dr. James Hoffmann holds a PhD in Sport Physiology and is a consultant for Renaissance Periodization. He is the former program director of the Exercise and Sport Science program and the women’s rugby team coach at Temple University in Philadelphia. While at Temple, James taught courses in strength and conditioning theory, strength and conditioning practice, exercise physiology, and biochemistry. James earned his PhD at ETSU where he focused on the application of sled pushing to sport performance enhancement in rugby players. At ETSU, James was the rugby team’s assistant coach and head sport scientist as well as the head strength and conditioning coach. He is a lifelong athlete who has achieved high ranks in competitive rugby, American football, and wrestling. He is currently pursuing Thai boxing.