25 days fitness book

the book with the least amount of rest and the greatest number of reps—you’ll find
yourself looking for the next way to see progress. That’s when I’ll have you change
the structure of your workout.

Instead of alternating between Primary Day A and Primary Day B every other
day, I want you to start doing both Primary Days back to back, followed by a
Secondary Day—then repeat. So instead of following this type of exercise schedule
(A1B2A3B1, and so on), you’ll now try AB1AB2AB3, and so on. This will have
you doing three or four strength-training workouts each block, instead of just two
or three.

But know this: everyone’s body is different. And only you will know what’s best
for you. If you’re entirely fine using the original version of the workout, and you’re
happy with the results you’ve seen from it, I won’t discourage you from continuing
to use it. But don’t be afraid to explore and see what that new physique of yours is
capable of. I guarantee you: it won’t let you down.

Keep a Journal

There’s a story I often use to get clients to understand the theory behind living to
one’s full potential. A woman finds herself in Heaven and asks God who is the most
successful woman in all of humankind. God looks around, then points to a random
person in the crowd. The woman turns to God and says, “You must be mistaken. I
knew her on Earth, and she wasn’t very successful.” And God simply nods and says,
“I know, but she could have been. She just never lived up to her full potential.”

The question I have for you is this: Are you the best version of yourself that you
can be?

As you go through 25Days once more—and every time you use it—I want you
to ask yourself, “Am I living up to my full potential?” Then I want you to think
about what your “full potential” looks like, feels like, walks like, and talks like. I
want you to focus on what your full potential is, because everyone’s is different.

Whenever you see athletes or celebrities at the top of their game, it’s only natural
to feel that they’re living up to their full potential—but how do you know? You
don’t. You have no idea if they could’ve achieved more and just lack the mental
wherewithal or motivation to go any further.

So before you have a meal or snack or begin your workout, ask yourself if you’re
living up to your full potential. Just getting yourself to address that subject before
you eat or exercise can be a last-minute motivator that can help you achieve a higher
score at that moment. After you’ve eaten or exercised, I want you to ask yourself
again: “Am I living up to my full potential? Am I the best version of myself that I
can be?”

Once You’ve Reached Your Personal Goals

Remember what I said about staying in the process? That if you’re not in the
process of working toward a better version of yourself, then you’re in the process of
not doing anything? I want you to keep journaling. Long after you’ve formed the
neurological patterns that will help you stay fit, healthy, and lean for life. Long after
you’ve reached your goals and continue to use the process. Long after all of it.

I never want you to forget how far you came; but, more important, I want you
to realize that the person you’ve become—that best possible version of yourself—
can make an impact on bringing out the best possible version of someone else.

Look outside your physical self and ask yourself, “How did doing 25Days cause
me to start acting differently in other areas of my life, such as at work, at home, in
the relationships I have with my friends?” And so on. And if you’re happy with
those results, as I know you will be, then ask yourself, “Was I able to inspire others
to do more with their lives because I expected more out of myself—or did I just
keep it all to myself?”

There is no harm in keeping it all to yourself. But the real value when you
succeed with 25Days (and prove what’s possible by changing how your brain works)
is how you’re able to inspire, talk to, or encourage others to follow along with you.
By inspiring others and leading the way, by trying to empower them and take them
with you on the journey, you’ll enjoy the greatest feeling of success you’ll ever
experience with 25Days. And I know: because you’ve allowed me to take you on
that journey.

I’ll see you—in twenty-five days.

Acknowledgments

In order to properly give appreciation to those who set me on the path to end up

where I am today, I have to start near the beginning: being sixteen years old and
having Arnold Schwarzenegger come to my high school advanced PE class and
telling me to my face, “You can do anything you want to do, and everything you
want lies behind the discipline in staying fit and getting strong! Never stop being
healthy, and never stop helping your friends and family to become healthy.” A big
thank-you to the Terminator for being the first to inspire me down the path of
becoming a trainer in the fall of 1990.

To the many clients and friends who would come after the fateful day of
October 4, 2004—who I would eventually use as “test subjects” for what eventually
became 25Days—you knew a different version of me than everyone had before.
Thank you for your patience and trust. Kata Rhe, I am eternally indebted and
grateful. Dr. Dawood Darbar and the brilliant nurses and staff of the Vanderbilt
University Page-Campbell Heart Institute who saved my life, you can never realize
the roles you played. Thank you. And to Dr. Sumeet Chugh and the Cedars-Sinai
Heart Institute, thank you for keeping me healthy and on the cutting edge of the
science of understanding sudden cardiac arrest.

To the many actors, musicians, models, athletes, and entertainment clients I
have been blessed to work with (even for short periods), I can honestly say I have
had nothing but wonderful experiences with you and am thankful for you all to
have been a part of my journey: Nazr Mohammed, Tom Green, Rick Brothers,
Boris Kodjoe, Lance Bass, Keith Urban, Florida Georgia Line—Tyler Hubbard and
Brian Kelley (and their lovely wives)—Bruno Gunn, Rick Cosnett, Jesse L. Martin,
and many, many more, you are all some of the best people I know in any walk of
life. Thank you.

To my executive producers of STRONG, Dave Broome and Sylvester Stallone,
thank you for giving me an opportunity to take my militant training mind and style
to network TV! To Gunter Schlierkamp and Kim Lyons: you guys are my family in
the industry and life; you have inspired me, encouraged, laughed, and cried, and
stuck by me for over a decade—endless thanks. Robert Cabral—the second coolest
guy on the planet; you’ve always had my back—thank you for staying true.

To all the team that made this book possible and believed in my dream—my
mad scientist writer, buddy, and collaborator, Myatt Murphy—you are the man!
My literary agent, Heather Jackson—if I had a team of people like you, I would run

for president . . . and win! The amazing staff and editors at Simon & Schuster,
Diana Ventimiglia, Michele Martin, Cindy Ratzlaff: thank you all for taking a
chance and making this process exciting and such a wonderful experience—here’s to
many more! Jennifer Jewett and the team at First Spoonful Meals for creating some
of the most amazing healthy recipes that have ever been put into print.
Photographer Teren Oddo, MUA Tara Bre, and impromptu fitness model Patti
Panucci, thank you guys so much for pulling off the impossible shoot in record
time! To my publicists, Tanya Taylor, Carrie Simons, Ashley Sandberg, and the rest
of the team at Triple7 PR, you girls are amazing; thank you for kicking down doors
for me. My talent agent at WME, Evan Warner, thank you for bringing me to
STRONG and opening the doors for everything. And a very special thank-you to
my dear friend, client, manager, super cheerleader, and the best connector in the
business, Carey Nelson Burch—I would literally have nothing if it weren’t for the
connections, introductions, and indirect relationships you have created for me.

To my family and close friends, you have been there the whole way and have
watched it all unfold. I appreciate you more than you will ever know, and I hope we
have many more memories to share. Uncle Gary: thank you for always inspiring me
to think deeply and question everything, and for inspiring my early love of sports by
yelling at the TV during the Kentucky basketball games. Aunt Linda: thank you for
inspiring me to always remember to remain active by watching you doing a
constant array of workouts, aerobics, tennis, swimming, or anything fitness related
when I was a kid! Amy, Matt, and Steve . . . you guys were the best “home team” to
have grown up with. My cousins, Ashley, Steve, and Allie, so proud of you all and
the wonderful adults you have become and the happy and healthy families you are
creating. Doug Blake: thank you for fostering my love of baseball, rock & roll,
sarcasm, and fast muscle cars. Dr. Vera Dunn: thank you for showing me a deep
compassion and leadership in unpacking my overly ambitious and cluttered mind. I
am not sure I could have accomplished any of this without you.

Last, and most important, my parents. You two have been on every journey,
every ride, every scrape and bruise (figuratively and literally) with me since I began.
Thank you for putting me into sports at age four and for teaching me the value of
resilience, determination, character, and honesty. Thank you for pushing me,
trusting me, praying for me, and paying that ridiculous grocery bill when I was a
teenager determined to work out five hours a day. Mom, thank you for teaching me
good manners, the gift of endless conversation with strangers, the importance of
reading books, and a broad vocabulary. Dad, thank you for being my first and
longest-living hero—teaching me intensity, focus, a ridiculous work ethic, and that

I can do anything if I want it bad enough and can think it through. Thank you
both for your undying love and support. I could have done nothing in my life
without you. I love you.

About the Author

Drew Logan is a renowned exercise and nutrition expert, celebrity trainer,

and in 2016 was one of the nations’ top elite trainers chosen for Sylvester
Stallone’s Strong on NBC. Logan speaks nationally on a range of topics; and his
celebrity client base includes Florida Georgia Line, Keith Urban, Lance Bass,
and Nazr Mohammed. His expertise has been called upon for projects including
The Hunger Games, The Flash, The Vampire Diaries, and Quantico, and he
has consulted for the United States military. Logan is also a spokesperson for the
Cedars-Sinai Heart Institute and has made it his mission to raise awareness
about heart disease and sudden cardiac arrest. Drew wears an implanted cardiac
defibrillator, and has a very special heart medical service dog, Lucky, that works
with him twenty-four hours a day. They work and live in southern California.

Since his days as Men’s Health’s first fitness editor, Myatt Murphy has

worked with the world’s top fitness experts, nutritionists, trainers, and exercise
physiologists. He is a respected magazine writer and author or coauthor of many
bestselling books, including The Body You Want in the Time You Have and
The Men’s Health Gym Bible. He lives in Pennsylvania.

FOR MORE ON THESE AUTHORS:
Authors.SimonandSchuster.com/Drew-Logan
Authors.SimonandSchuster.com/Myatt-Murphy
MEET THE AUTHORS, WATCH VIDEOS AND MORE AT

SimonandSchuster.com

Facebook.com/NorthStarWay
@theNorthStarWay

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Index

A note about the index: The pages referenced in this index refer to the page
numbers in the print edition. Clicking on a page number will take you to the ebook
location that corresponds to the beginning of that page in the print edition. For a
comprehensive list of locations of any word or phrase, use your reading system’s
search function.
addiction, 52
adenosine triphosphate (ATP), 122, 125
adrenaline, 139
aerobic energy pathway/metabolism, 123
aging process, accelerating, 53
alcohol, as no-no, 42, 50–52
Almond Butter Dipping Sauce, 107
almonds, 17

Almond Milk, 81
Toasted Almond Pesto, 83–84
Alternating Donkey Kicks, 187–88
Alternating Supermans, 163–64
Alzheimer’s disease, 53
amino acids, 18, 43
anabolic synthesis state, 36, 39
anaerobic energy pathway, 123, 124
anticipation, 139
apples, 42, 55, 67
artificial sweeteners, 45–49
aspartame, 45, 46
ATP-CP system, 122
avocados, 17, 48
Pea and Edamame Hummus, 109
awareness, 248–50, 255
body awareness, 121
of how far you’ve come, 248
of what you didn’t expect, 248–49
of where you can go, 249
of where you’ve been, 250
balance, 18

beans, 44
beef, 17
Beets, Pickled, 98–99
Big Bicycles, 165–66
biological values (BV), 59
bison: Braised Bison–Stuffed Cabbage Rolls with Sweet-and-Sour Tomato Sauce,

103–4
bloating, 40, 46
blood pressure, 52
blood sugar cravings, 32
blood sugar levels, 44, 47, 51, 54
brain:

and dopamine, 9–11
and exercise, 120–21
rewiring, 6–8
brain barrier:
breaking, 9–14
daily grade, 12
and 85 percent promise, 13–14
figuring your scores, 11
Put-Ins, 11
Braised Bison–Stuffed Cabbage Rolls with Sweet-and-Sour Tomato Sauce, 103–4
bread, 44, 70, 71
breaded foods, 54
breakfast recipes, 75–82
Chicken Sausage Patties, 79
Chocolate Banana Muffins with Blueberry Butter, 77–78
Snap Pea and Zucchini Frittata with Roasted Cherry Tomatoes, 76
Spinach and Blueberry Protein Shake, 81–82
Spinach and Pepper Baked Egg Casserole, 75
Zucchini, Spinach, Asparagus, and Goat Cheese Omelet, 80
broccoli: Grilled Lemon Shrimp Bowl with Cauliflower Rice, Roasted Chili
Broccoli, and Bell Peppers, 100
Burpees (exercise), 183–84
Butt Kick Runs, 153
cabbage:

Braised Bison–Stuffed Cabbage Rolls with Sweet-and-Sour Tomato Sauce,
103–4

Za’tar Roasted Chicken Cabbage Cups, 87–88
calendar, upgrading, 252
calories, burning, 122–24
carbohydrates, 29, 30–31, 32, 34

in Every-Five-Day Mind Meal, 37–40
fibrous, 40
on food charts, 56, 58, 65–66, 69–72
and glucose, 123
and glycemic index, 44
low-glycemic starchy carbs, 39, 44–45
and muscle, 40
in processed foods, 50
Put-Ins, 44–45
simple, 47
and workouts, 147
carbon, 37
carbonated drinks, 41, 45–46
cardio conditioning, and snacks, 33
cashews, 63
Cashew Tzatziki, 98–99
Cashew Tzatziki Dressing, 85–86
catabolic state, 37, 39
cauliflower, 42, 54
Braised Bison–Stuffed Cabbage Rolls with Sweet-and-Sour Tomato Sauce,

103–4
Grilled Lemon Shrimp Bowl with Cauliflower Rice, Roasted Chili Broccoli,

and Bell Peppers, 100
Spicy Mexican Shepherd’s Pie, 101–2
central nervous system, 120, 122, 131
cereals, 44
change, your goals for, 16, 24
cheat meals, 247
cherries, 42, 55, 67
chicken, 17
Chicken Milanese with Green Apple and Watercress Salad, 96–97

Chicken Sausage Patties, 79
Greek Chicken Swiss Chard Wrap with Garlic Yogurt Dressing, 90–91
Greek Salad with Oregano Grilled Chicken and Cashew Tzatziki Dressing, 85–

86
Grilled Chicken Satay with Almond Butter Dipping Sauce, 107
Grilled Chicken with Harissa Zucchini Falafel Salad, Cashew Tzatziki, and

Pickled Beets, 98–99
Stuffed Bell Peppers with Ground Chicken, Tomatoes, and Zucchini, 92
Za’tar Roasted Chicken Cabbage Cups, 87–88
Chocolate Banana Muffins with Blueberry Butter, 77–78
cholesterol, 52
Cilantro Lime Sauce, 111
Cobra, 200
cognition, and resistance training, 120
“Comfort Compass,” 20
completion, 22
consistency, 13
convenience, 50, 119–20
cooking in the kitchen, 245–46, 251–52
core muscles, 132
cortisol, 38–39
cram-and-purge mentality, 3–6
cravings, 34, 48–49, 139
cues, 8
Cut-Outs:
alcohol, 50–52
Five Neural No-Nos, 45–54
fried foods, 52–54
processed foods, 49–50
soda, 45–46
sugar and sweets, 46–49
Workout program, 135–36
see also Put-Ins/Cut-Outs
dairy products, 44
on food charts, 58, 68–69
decision making, 46
dehydration, 48–49

depressant, alcohol as, 52
diabetes, 52
dinner recipes, 93–105

Braised Bison–Stuffed Cabbage Rolls with Sweet-and-Sour Tomato Sauce,
103–4

Chicken Milanese with Green Apple and Watercress Salad, 96–97
Grilled Chicken with Harissa Zucchini Falafel Salad, Cashew Tzatziki, and

Pickled Beets, 98–99
Grilled Lemon Shrimp Bowl with Cauliflower Rice, Roasted Chili Broccoli,

and Bell Peppers, 100
Roasted Halibut with Tomato, Caper, and Olive Tapenade, 105
Salmon Cakes with Yogurt Tartar Sauce and Grilled Peppers and Fennel, 93–

95
Spicy Mexican Shepherd’s Pie, 101–2
dopamine, 7, 9–11, 12, 17, 39, 47, 51, 55, 135
eating out, 245, 251
effectors, 120
eggs, 17, 44
on food chart, 59
Snap Pea and Zucchini Frittata with Roasted Cherry Tomatoes, 76
Spinach and Pepper Baked Egg Casserole, 75
Zucchini, Spinach, Asparagus, and Goat Cheese Omelet, 80
85 percent promise, 13–14
endorphins, 7, 17, 139
energy, 138
fat as source of, 32, 38, 47, 48, 51, 68
and Mind Meal, 39
and movement, 122
energy lull, 37
EPOC (excess postexercise oxygen consumption), 123–24
Every-Five-Day Mind Meal, 29–30, 37–40
exercise:
and body awareness, 121
and the brain, 120–21
burning calories in, 122–24
and core muscles, 132
diet in concert with, 42

and fatigue, 123
high-intensity interval training (HIIT), 124–25
mindlessness in, 117–18
mornings for, 140–41
multijoint movements, 121–22
overtraining, 18, 137
and oxygen, 123–25
and range of motion, 121
rated perceived exertion (RPE) scale, 136–37
reaching your fitness goals, 255
in Recover and Discover, 244
and sweating, 137, 138–39
techniques, 17–18
timing of, 18–19, 138–42
and your potential, 137–38
see also 25Days Workout
expectations, 22, 254
expendability, 126
faith, 136
Falafel, 98–99
fat, body: and surplus calories, 51
fat-burning machine, 34–35
fatigue, 123
fats, dietary, 30–31, 34
for energy, 32, 38, 47, 48, 51, 68
on food charts, 56, 58, 63–65
Put-Ins, 43
saturated, 53
feedback, 19–20
Feet Over Head, 200–201
fiber, 40, 55
fish, 44
Roasted Halibut with Tomato, Caper, and Olive Tapenade, 105
Salmon Cakes with Yogurt Tartar Sauce and Grilled Peppers and Fennel, 93–

95
Spicy Teriyaki Wild Salmon Jerky, 110
Yuzu Salmon Sashimi, 106

5-hydroxytryptophan (5-HTP), 18
food charts, 56–72

choices in, 57
Group 1: lean protein, 58–63
Group 2: healthy fats, 63–65
Group 3: low-glycemic fibrous carbs, 65–66
Group 4: fruits, 67–68
Group 5: dairy, 68–69
Group 6: starchy carbs, 69–72
right order of, 58
free-for-all list, 54–55, 67
fried food, as no-no, 42, 52–54
fructose, 47–48, 67
fruits, 44
on food charts, 58, 67–68
fun, 74
Garlic Yogurt Dressing, 90–91
gas, from carbonation, 45, 46
ghrelin, 38
glucose, 44, 65, 123
glutamine, 18
glycemic index (GI), 44, 65, 67
glycemic response, 47
glycogen, 27, 32, 34, 39
glycolysis, 123
grades:
affirmation of, 12
as “Comfort Compass,” 20
feedback from, 19–20
figuring, 11
for workouts, 144–45, 182, 192–93
zero, 35, 39
see also 25Days Daily Grading Sheets
grains, 44, 70, 71
grapefruit, 42, 55
Greek Chicken Swiss Chard Wrap with Garlic Yogurt Dressing, 90–91
Greek Salad with Oregano Grilled Chicken and Cashew Tzatziki Dressing, 85–86

greens, leafy, 42, 54
Grilled Chicken Satay with Almond Butter Dipping Sauce, 107
Grilled Chicken with Harissa Zucchini Falafel Salad, Cashew Tzatziki, and Pickled

Beets, 98–99
Grilled Lemon Shrimp Bowl with Cauliflower Rice, Roasted Chili Broccoli, and

Bell Peppers, 100
Grilled Peppers and Fennel, 93–95
Grilled Shrimp Salad with Zucchini Ribbons and Toasted Almond Pesto, 83–84
habit, 7
Half Lord of the Fish Pose, 199
heart:

and exercise, 124–26
peripheral heart action (PHA) training, 124–25, 126
heart failure, 53
heart rate, 33
heart rate monitor, 146
high-fructose corn syrup, 47–48
high-intensity interval training (HIIT), 124–25
High Knee Sprints, 186–87
Hip Thruster Holds, 177–78
homeostasis, 124
honey, 46
Hop Squats, 173–74
hormone imbalance, 38
hormones, 7, 138, 139
hummus: Pea and Edamame Hummus, 109
hunger hormones, 38
hunger signals, 38
hydration, 48
hydrogen, 37
hyperhealing, 38
hypertension, 52–53
“If-Then” statements, 20–21
insulin:
and carbohydrates, 65
and protein synthesis, 49
insulin levels, 46, 47, 65

insulin spike, 34
intestines, 44
Jewett, Jennifer, 73
journal, keeping, 255–56
Jumping Jacks, 151
jumping rope, 148–49, 162–63
Jumping Wood Chops, 189–90
junk food, 243–44
lactic acid, 123, 133
lactose, 68
Lateral Hops, 185–86
LDL (low-density lipoprotein), 52
learning, 48
legumes, 44, 70, 72
Lemon Tahini Dressing, 87–88
lentils, 44
leptin, 38, 247
lettuce: Taco Turkey Lettuce Wraps with Cilantro Lime Sauce, 111
liquids, absorption of, 68
liver, toxification of, 51, 54
Logan, Drew, heart stoppage of, ix-x
Lucky (therapy service dog), xiii
lunch recipes, 83–92

Greek Chicken Swiss Chard Wrap with Garlic Yogurt Dressing, 90–91
Greek Salad with Oregano Grilled Chicken and Cashew Tzatziki Dressing, 85–

86
Grilled Shrimp Salad with Zucchini Ribbons and Toasted Almond Pesto, 83–

84
Stuffed Bell Peppers with Ground Chicken, Tomatoes, and Zucchini, 92
Tarragon Shrimp Salad, 89
Za’tar Roasted Chicken Cabbage Cups, 87–88
macronutrients, 36–37, 43
meats, 44
memory, 48
men:
diet for, 28, 38
and muscle, 40

metabolism, 38, 68, 123, 125
Mexican Shepherd’s Pie, Spicy, 101–2
milk, 68
mindlessness, 117–18
Mind Meal:

Every-Five-Day, 29–30, 37–40
plateaus fought by, 39
reasons for, 38–39
skipping, 39–40
minerals, 44
Modified Fire Hydrants, 161–62
Modified Flank, 197–98
molasses, 46
monk fruit extract, 46
motivation, 24
Mountain Climbers, 168–69
Moving Meditation, 128, 134, 195
Cobra, 200
Feet Over Head, 200–201
Half Lord of the Fish Pose, 199
Modified Flank, 197–98
Single-Leg Hamstring Stretch, 198–99
Standing Quad Stretch, 197
muffins: Chocolate Banana Muffins with Blueberry Butter, 77–78
multijoint movements, 121–22, 124
muscle growth, food for, 37, 40
muscles:
core, 132
maintaining, 43
and multijoint movements, 121–22
and resistance training, 120
and strength training, 131–32
need-to-do-now person, 15–16
need-to-know-first person, 15–16
neurological pattern, 6–8
85 percent promise, 13–14
three-step process in breaking, 8

and workouts, 140
neurons, 51
neurotransmitters, 7, 9
Next 25Days, 250–55

diet, 251–52
keep a journal, 255–56
as lifestyle, 250
reaching weight loss goals, 253
reaching your personal goals, 256–57
upgrade your calendar, 252
workouts, 253–55
nitrogen-positive state, 36–37
nutrients, 44
nuts, 44
olive oil, 64
One-Hour Absolution, 246–47, 253
overtraining, 18, 137
oxygen, 37, 123–25
oxygen consumption, 123–24, 125
oxygen deprivation, 53
oxytocin, 7
pancreas, 39
Pea and Edamame Hummus, 109
peaches, 42, 54, 67
peer pressure, 52
perfection, as unnecessary, 13
peripheral heart action (PHA) training, 124–25, 126
personal goals, reaching, 256–57
pesto: Toasted Almond Pesto, 83–84
pharmacokinetic properties, 50
phytochemicals, 44
Planks, 180
Plank-Ups, 158–59
pleasure, 9
Poached Shrimp Salad, 108
potential, living up to, 137–38, 256
Primary Eating Days, 27

cheating on, 35–36
Primary Workout A, 149–66

alternate activities, 181–82
Alternating Supermans, 163–64
Big Bicycles, 165–66
Butt Kick Runs, 153
crunch-less core-down, 150, 163–66
dynamic warm-up, 149, 151–54
Jumping Jacks, 151
jump rope, 162–63
Modified Fire Hydrants, 161–62
Plank-Ups, 158–59
Rocking Horses, 157–58
Side Planks, 164–65
Sky Shoulders Knees and Toes, 152
Spartan Lunges, 155–57
Split Jump Squats, 159–61
strength-training workout, 150, 155–63
Wide Stance Trunk Twists, 154
Primary Workout B, 167–82
alternate activities, 181–82
crunch-less core-down, 168, 177–82
dynamic warm-up, 167, 168–70
Hip Thruster Holds, 177–78
Hop Squats, 173–74
Mountain Climbers, 168–69
Planks, 180
Push-Ups, 170–71
Reverse Shoulder Circles, 169
Russian Twists, 178–79
Seated Dips, 175
Standing Band Rows, 172–73
strength workout, 167–68, 170–77
T-fly, 177
Upright Row/Curls, 176–77
proactive process, 20
processed foods, as no-no, 42, 49–50

proteins, 30–31, 32, 34, 36–37
biological values (BV) of, 59
on food charts, 56, 58–63
longest-term satiation in, 59
Put-Ins, 43

protein synthesis, 138
Push-Ups, 170–71
Put-Ins, 11

fats focus, 43
low-glycemic fibrous carbs, 44–45
protein first, 43
Put-Ins/Cut-Outs, 41–45, 127–42
conditioning workout, 133–34
crunch-less core-down, 132–33
dynamic warm-up, 129–30, 133
Moving Meditation, 128, 134
on Primary Workout days, 127–28, 129–33
on Secondary Workout Days, 128–29, 133–34
strength-training workout, 131–32
Workout Magnified, 129–38
Workout Simplified, 127–29
random electrical malfunction, x
range of motion, 121
rated perceived exertion (RPE) scale, 136–37, 146
receptors, 120
Recover and Discover Three-Day Gateway, 243–47
cooking in, 245–46
eating out, 245
how to be aware, 248–50
how to eat, 245
how to exercise, 244
learn from where you’ve been, 250
look at where you can go, 249
love the unexpected, 248–49
note how far you’ve come, 248
One-Hour Absolution, 246–47
repetition, 8

resistance training:
and the brain, 120–21
raising your resistance, 254

resting metabolic rate, 33
resveratrol, 52
Reverse Shoulder Circles, 169
rice, 44
Right Zone, 146
Rocking Horses, 157–58
Russian Twists, 178–79
saccharin, 45
salads:

Chicken Milanese with Green Apple and Watercress Salad, 96–97
Greek Chicken Swiss Chard Wrap with Garlic Yogurt Dressing, 90–91
Greek Salad with Oregano Grilled Chicken and Cashew Tzatziki Dressing, 85–

86
Grilled Chicken with Harissa Zucchini Falafel Salad, Cashew Tzatziki, and

Pickled Beets, 98–99
Grilled Shrimp Salad with Zucchini Ribbons and Toasted Almond Pesto, 83–

84
Poached Shrimp Salad, 108
Taco Turkey Lettuce Wraps with Cilantro Lime Sauce, 111
Tarragon Shrimp Salad, 89
Za’tar Roasted Chicken Cabbage Cups, 87–88
SCA (sudden cardiac arrest), x, 6
Seated Dips, 175
Secondary Eating Days, 27
cheating on, 35–36
Secondary Workout 1, 183–93
alternate activities for, 192–93
Alternating Donkey Kicks, 187–88
Burpees, 183–84
conditioning workout, 183
grading yourself, 192–93
High Knee Sprints, 186–87
Jumping Wood Chops, 189–90
Lateral Hops, 185–86

Single-Leg Thrusters, 190–91
Toe Taps, 191
Secondary Workout 2, 193–94
Secondary Workout 3, 195–201
Cobra, 200
Feet Over Head, 200–201
Half Lord of the Fish Pose, 199
Modified Flank, 197–98
moving meditation, 195, 197–201
Single-Leg Hamstring Stretch, 198–99
Standing Quad Stretch, 197
yoga as alternate activity, 196
self-evaluation, 24
serotonin, 7, 38–39, 47, 63
Shepherd’s Pie, Spicy Mexican, 101–2
shrimp:
Grilled Lemon Shrimp Bowl with Cauliflower Rice, Roasted Chili Broccoli,

and Bell Peppers, 100
Grilled Shrimp Salad with Zucchini Ribbons and Toasted Almond Pesto, 83–

84
Poached Shrimp Salad, 108
Tarragon Shrimp Salad, 89
Side Planks, 164–65
Single-Leg Hamstring Stretch, 198–99
Single-Leg Thrusters, 190–91
six-move stretching program, 134
Sky Shoulders Knees and Toes, 152
sleep, 10, 17
snack recipes, 106–11
Grilled Chicken Satay with Almond Butter Dipping Sauce, 107
Pea and Edamame Hummus, 109
Poached Shrimp Salad, 108
Spicy Teriyaki Wild Salmon Jerky, 110
Taco Turkey Lettuce Wraps with Cilantro Lime Sauce, 111
Yuzu Salmon Sashimi, 106
snacks, 31–32
and food charts, 57

fruit, 67
in Recover and Discover, 246
and strength vs. cardio training, 33
time between meals and, 32
Snap Pea and Zucchini Frittata with Roasted Cherry Tomatoes, 76
soda, as no-no, 41, 45–46
sodium, 46
Spartan Lunges, 155–57
Spicy Mexican Shepherd’s Pie, 101–2
Spicy Teriyaki Wild Salmon Jerky, 110
Spinach and Blueberry Protein Shake, 81–82
Spinach and Pepper Baked Egg Casserole, 75
Split Jump Squats, 159–61
Standing Band Rows, 172–73
Standing Quad Stretch, 197
stevia, 46
strawberries, 42, 54
strength training, 125
and muscles, 131–32
and snacks, 33
stress, 10, 17
structure, 13
Stuffed Bell Peppers with Ground Chicken, Tomatoes, and Zucchini, 92
sucralose, 45
sucrose, 47
sugar, 34
alcohol as, 52
and carbohydrates, 44, 65
cravings for, 48–49
as no-no, 42, 46–49
sweating, 137, 138–39
Sweet-and-Sour Tomato Sauce, 103–4
sweets:
as no-no, 42, 46–49
on odd-numbered days, 49
Swiss chard: Greek Chicken Swiss Chard Wrap with Garlic Yogurt Dressing, 90–91
syrup, 46

Taco Turkey Lettuce Wraps with Cilantro Lime Sauce, 111
tapenade: Tomato, Caper, and Olive Tapenade, 105
target goal, reaching, 21
Tarragon Shrimp Salad, 89
techniques, 17–18
T-fly, 177
timing, 18–19, 32, 138–42
tissue repair, 43
today, focus on, 21
Toe Taps, 148–49, 191
triggers, 17
turkey:

Spicy Mexican Shepherd’s Pie, 101–2
Taco Turkey Lettuce Wraps with Cilantro Lime Sauce, 111
25Days Daily Grading Sheets, 202–40
before you start, 205
bonus points, 204
brain penalties, 204–5
days 1 through 5, 211–16
days 6 through 10, 217–22
days 11 through 15, 223–28
days 16 through 20, 229–34
days 21 through 25, 235–40
end of 25 days, 203
every day, 202
every five days, 202–3
magnified, 206–11
when to tally, 203
your daily grading sheets, 211–40
25Days Diet:
cheating, 35–36
eating lightly, 37
Every-Five-Day Mind Meal, 29–30, 37–40
extra meal or snack, 36
food charts, 56–72
free-for-all list, 54–55
for men, 28, 38

Primary Eating Days, 27
Put-Ins/Cut-Outs, 41–45
ratio of proteins, carbs, and fats, 30–31, 36
replacement meals, 34–35
rules magnified, 30–40
rules simplified, 27–30
Secondary Eating Days, 27
skipping meal or snack, 36–37
snacks, 31–32, 33
straying from, 34–35
water, 33
for women, 28, 38
25Days Later, 241–57
making the next 25Days matter, 250–55
ready to start another 25Days?, 242–44
Recover and Discover Three-Day Gateway, 243–47
remain in the process, 241–42
take a break, 242–43
25Days Program:
feedback in, 19–20
focus on today, 21
“If-Then” statements, 20–21
as lifestyle, 250
magnified, 15–17
moving with you, 22
not throwing it all away, 21–22
as proactive process, 20
Put-Ins/Cut-Outs, 41–45
simplified, 15–16
techniques, 17–18
timing, 18–19, 32
triggers, 17
workout in, see 25Days Workout
25Days Recipes, 73–111
breakfast, 75–82
dinner, 93–105
lunch, 83–92

snacks, 106–11
25Days Tweak, 125–26
25Days Workout, 23, 115–201

back-end boost in, 148–49
as brain booster, 120–21
burning calories in, 122–24
convenience, 119–20
customizing, 147
Edge (benefits), 119–26
exhaustion in, 147
expendability of, 126
grading yourself, 144–45, 182
ground rules, 145–47
head-to-toe turnover, 121
high-intensity interval training (HIIT) equivalence, 124–25
jumping rope, 148–49
levels, 147–48
light-headedness in, 147
low energy in, 147
Magnified, 116–18
multijoint movements, 121–22, 124
Next 25Days, 253–55
peripheral heart action (PHA), 124–25, 126
Primary Day workouts, 115, 143
Put-Ins/Cut-Outs, 127–42
rated perceived exertion (RPE) scale, 136–37, 146
Right Zone for, 146
Secondary Day workouts, 115, 143–44
Simplified, 115–16
timing yourself, 146
Toe Taps, 148–49
25Days Routines, 143–201
25Days Tweak, 125–26
tyrosine, 17
Upright Row/Curls, 176–77
vegetables, 44
green, 42, 54

low-glycemic fibrous carbs, 65–66
starchy, 69–70
vitamins, 44
VO2 Max, 125
walnuts, 63
water, 33, 39, 46
weight loss, after reaching your goal, 253
Wide Stance Trunk Twists, 154
wine, 52
women:
diet for, 28, 38
and muscle, 40
portion sizes for, 59
workouts, 23
and Cut-Outs, 135–36
grades for, 144–45, 182, 192–93
Next 25Days, 253–55
see also 25Days Workout
yoga, 196
yogurt:
Garlic Yogurt Dressing, 90–91
Yogurt Tartar Sauce, 93–95
your potential, 137–38, 256
Yuzu Salmon Sashimi, 106
Za’tar Roasted Chicken Cabbage Cups, 87–88
zucchini:
Grilled Chicken with Harissa Zucchini Falafel Salad, Cashew Tzatziki, and

Pickled Beets, 98–99
Grilled Shrimp Salad with Zucchini Ribbons and Toasted Almond Pesto, 83–

84
Snap Pea and Zucchini Frittata with Roasted Cherry Tomatoes, 76
Stuffed Bell Peppers with Ground Chicken, Tomatoes, and Zucchini, 92
Zucchini, Spinach, Asparagus, and Goat Cheese Omelet, 80

North Star Way
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First North Star Way hardcover edition September 2017
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This publication contains the opinions and ideas of its author. It is sold with the
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Interior design by Davina Mock-Maniscalco
Library of Congress Cataloging-in-Publication Data
Names: Logan, Drew A., author. | Murphy, Myatt, author.
Title: 25Days : a proven program to rewire your brain, stop weight gain, and
 finally crush the habits you hate--forever / by Drew Logan with Myatt Murphy.
Other titles: Twenty-five days
Description: First North Star Way hardcover edition. | New York : North Star
Way, 2017.
Identifiers: LCCN 2016047157 | ISBN 9781501162985 (hardback)
Subjects: LCSH: Weight loss--Psychological aspects--Popular works. | Food

 habits--Psychological aspects--Popular works. | Nutrition--Popular works.
 | BISAC: HEALTH & FITNESS / Healthy Living. | HEALTH & FITNESS /
 Nutrition. | HEALTH & FITNESS / Weight Loss.
Classification: LCC RM222.2 .L554 2017 | DDC 613.2/5--dc23 LC record
available at https://lccn.loc.gov/2016047157
ISBN 978-1-5011-6298-5
ISBN 978-1-5011-6299-2 (ebook)