HealthMaxxing: Ultimate Heatlh Guide - How to become a superhuman

[leF]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

 

[Deleted member 118553]

dnr cuck soap slave doesnt bathe in filth and stench

 

[Deleted member 118553]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

bookmarked. can already tell its a very good thread well done

 

[Iblamelife08]

Holy fuck im not reading allat thanks tho good thread

 

[JohnDoe]

I swear if i read all this and it ends up being water shit that i already know i'm gonna seethe hard and stalk you.

 

[JohnDoe]

Before i read, i have one question. Finasteride/5ARIs - yes or no? your answer will let me know whether it's worth reading or not. I actually am also in the process of creating my own blueprint to life but it's some time away from being completed and i am curious to compare it to yours and a few snippets from what other users have posted e..g Pinhead etc.

 

[TheLooxMaxingKing]

fuck this shit man spent 30minutes reading this and its so fucking water, already knew everything this thread has.
fuck you op nerd ahh nigga

 

[TheLooxMaxingKing]

I swear if i read all this and it ends up being water shit that i already know i'm gonna seethe hard and stalk you.

bro literally happened to me, 30mins wasted of my life, knew i couldn’t trust a greycel jfl

 

[monecel]

dnr bulletpoint slop

 

[JohnDoe]

bro literally happened to me, 30mins wasted of my life, knew i couldn’t trust a greycel jfl

chances are it's copy pasted or A.I.
GREYCELS TRICKED US AGAIN

 

[Iblamelife08]

i use rosemary oil for my eyebrows and i have a all seasoning organic blend should i cut it out? The blend has over 10 clean ingredients

 

[Chowdog]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

 

[2marc1]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

waterfall dnr

 

[Corpuscula]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

a pig, in a cage, on antibiotics

 

[aldamogger]

water

 

[stefthetics]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

great thread bro <3

 

[Megfish21]

some of the advice ain't that great but reacted for high effort

 

[talcel]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

Chads woke up and eat shit btw

 

[ey88]

You’re a fucking dork if you do this shit tbh

 

[Wexilarious]

Overcompicated, life is much simpler

 

[IHeartVanillaCoke]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

read every molecule, BOTB

 

[shredded4summer]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

1- dnr
2- forget all of this if you read. Just eat raw animal foods with minimal fruit seasonally
3- forget about any cold showers, supplements or any other dumb biohacking, you can’t hack your fucking brain it comes back to bite you in the ass.
4- be in nature as much as possible like an animal be happy all the time and just spend time in nature
5- socialise as much as possible
6- find a way of making 100k per year with minimal time spent online
7- buy a house in the mountains of Switzerland and repopulate the earth with your superior genes. If you followed these steps it means your seed is superior like mine
8- enjoy life with your Stacy oneitus virgin HQNP and your 15 kids all white all beautiful and tall

 

[shredded4summer]

Never mind I skimmed through this and it’s actually very solid advice. If I were you I would make this into a product Goodjob. Just remove the supplements tho and you’re good

You actually discovered everything lol

It’s funny after 2-3 years of researching we have came to an almost 1-1 on almost everything I respect it I’ve never met anyone whose opinions I align with this much

 

[looks>books]

M

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

irin effort will read ltr

 

[hopecel]

Overcompicated, life is much simpler

SAY IT LOUDER!! I'm sick of all of these threads, why are hoomans so complicated nowdays?

 

[Mike141]

Don't use a phone case

why not jfl?

 

[subcel45]

great thread bro <3

Fag

 

[Clown Show]

Source:
Random schizo on some obscure forum

 

[Lxerses121]

no ciggarettes?

 

[#Jonjalnam]

Drink prime.

 

[monecel]

Actually read this, decent thread though could have been structured a bit better. The supplements are okay but basic.

 

[ENDMVP]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

I will read it after Critique of the Power of Judgment.

 

[ENDMVP]

This guide will genuinely be lifechanging.

I could charge $1000s for this, but I'm giving it to you for free.

This guide contains my research from months and 12+ hours of writing.

Your attention span will be tested since it's 11.7k words.

This guide is a collection of all my healthrelated guides.


𝗧𝗮𝗯𝗹𝗲 𝗢𝗳 𝗖𝗼𝗻𝘁𝗲𝗻𝘁𝘀

1. Sleep
2. Nutrition
3. Environment
4. Fitness
5. Mental Health
6. Brain optimization
7. Testosterone

SLEEP​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Chronotypes
Ultimate morning for sleep
Ultimate day for sleep
Ultimate evening for sleep
Ultimate night for sleep
Ultimate sleep environment
Ultimate sleep supplements and foods
Ultimate sleep mindset
Falling back to sleep
Combating jetlag
Miscellaneous

𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀​

Your chronotype is your genetically determined circadian rythm.

Knowing your chronotype is important, as if you are using a sleep scheduale that works against your chronotype, it would be much like swimming up a river, but if you were to use a sleep scheduale that fits your chronotype you'd be swimming with the river.

𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗬𝗢𝗨𝗥 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘​

Take this quiz

Answer the question as honest as possible, and you'll get your chronotype.

𝗦𝗟𝗘𝗘𝗣 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘𝗦 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗖𝗛𝗥𝗢𝗡𝗢𝗧𝗬𝗣𝗘𝗦​

𝗟𝗶𝗼𝗻:​

• The lion is an early morning riser
• Wake up early in the morning (max 6am) and go to bed at max 9pm
• The best time for mental work is 812am or early morning
• The best time for excersise is 12am3pm

𝗕𝗲𝗮𝗿:​

• The bear follows the sun
• Wake up at around 78 and go to bed at 10pm (or sunrise and sundown)
• The best time for mental work is 10am2pm
• The best time for excersise is 36pm

𝗪𝗼𝗹𝗳:​

• The wolf stays up long at night
• Wake up late morning (7:30am9am) and go to bed around midnight
• The best time for mental work is 15pm
• Th best time for excersise is around 6pm

𝗗𝗼𝗹𝗽𝗵𝗶𝗻:​

• Wake up time and bedtime is irregular
• The best time for mental work is 1012am
• Excersise as soon as possible after waking up

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Don't use your phone for 90 minutes
• Excersise (It can be your workout, a jog, walk or some calinsthetics)
• Get at least 30 minutes of sunlight within 1 hour of waking up
• If there's no sunlight, view SAD lights. Buy here
• Take a cold shower
• Don't use a normal alarm clock, use a light alarm: Buy one here
• Drink water with electrolytes: Buy Here or Here
• Eat a high carb breakfast to set your circadian rythm (optional)
• Meditate
• Do grounding
• Say affirmations
• Swim in the ocean
• Wake up at the end of a sleep cycle
• Journal (read morning journal prompts below)
• Visualize the mornign being great and you making progress, and say affirmations liike "I love mornings", "My morning routine is fun" etc.
• No caffeine
• Wake up at the same time everyday, including weekends
• Have a regular morning routine

𝗠𝗢𝗥𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down and answer the following questions in your journal every morning.
• Are my priorities, goals and intentions for this morning my own? Do they stem from my intuition and curiosity?
• Am I approaching my work from a state of clarity and calmness?
• Are the tasks I have set myself for the day challenging me and opening up the potential for a deep work flow state?
• Do my priority tasks move the needle towards who I want to become and projects that positively impact the world?
• What temporary pleasure will I have to sacrifice to make above average progress today?

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Spend time in naure and sun
• Get your deep work done and be fullfilled with your work
• Learn
• Meditate/NSDR/Praying before night routine
• Don't excersise too late
• Don't nap
• Eat a low carb lunch
• Don't be stress (I have a stress guide coming soon)
• Spend all your brain points
• Work towards your goals and purpose
• Do things that make you tired

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝘃𝗲𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗛𝗔𝗕𝗜𝗧𝗦​

• Watch the sunset
• Don't use bluelight, use red light
• Dim all lights
• Ground
• Journal 1h:30m before bed (read evening journal prompts below)
• Avoid heavy conversations, and don't be too social. Light socializing is great
• Sleep alone
• Spend time with pets and loved ones (optional)
• Visualize yourself sleeping
• Say sleep related affirmations, eg "I am an expert sleeper" "I will sleep great tonight" etc
• Don't stress
• Have a bedtime alarm
• Don't take medicine that disrupts sleep
• Don't learn, work or be educated 2 hours before bed
• No technology 3 hours before bed
• Read for at least 30 minutes before bed
• Don't excersise
• Listen to white noise
• Only beeswax candles, fireplaces and red lights are allowed. (No overhead lights)
• Go to bed at the same time EVERY day, including weekends
• Don't eat 3 hours before bed
• Don't drink 2 hours before bed, drink slowly when you drink
• Your last meal should contain carbohydrates
• Plan tommorow
• Do PMR (progressive muscle relaxation)
• Stretch
• Do breathwork
• No cold showers
• Don't ruminate
• Do the inversion wall pose
• Have a regular wind down routine
• Tell your family and/or partner that you want to take your sleep more seriously and that you would like to not be disturbed and want to follow your routine (if nesseccary)
• Don't sauna

𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗝𝗢𝗨𝗥𝗡𝗔𝗟 𝗣𝗥𝗢𝗠𝗣𝗧𝗦​

• Write down your wins for the day. Now win is too small, it can for examle be you did 10 push ups, closed a client, anything.
• Write down your mistakes for the day, and the lessons you learned from it. What can you do better next time? How will you avoid doing it next time?
• Write down everything that is in your control fro you to wake up happy and focued, you're in control of your sleep, health, finance, mindset, relationships and who you spend time with etc etc.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• A rocking motion can help sleep
• If you snore, don't sleep on your back. Check yourself for sleep apnea if you snore during the night.
• Sleeping on the left side can be beneficial for brain health, although it can cause asymmtry in the face and wrinkels. To combat this, place a small pillow (or your arm) under your neck and a body pillow between your legs to create hip balance. Sleep on your back if you don't want those negatives.
• Sleep naked
• Use the military technique, 47.8 breathing method (breath in 4s, hold 7s and exhale for 8s), think about fantasy or envision a mental walk in great detail
• Use a sleep mask and ear plugs
• Don't lie in bed awake, (read the fall back asleep section for solution)
• Don't use socks
• If you're warm during the night, take your feet and hands outside of the covers
• Don't reflect on your day
• Use mouth tape

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽​

• Your room should be comlpetely quiet and black, get blackout curtains
• Your bedroom is only for sex and sleep, don't work or watch your phone in the bedroom. Do everything that is not sex and sleep OUTSIDE the bedroom
• Get an air purifier
• Clean and change bedsheets and bed stuff every week
• Your room should be 100% clean, no mess
• Have real plants in your room
• Turn off the wifi router before you go to bed
• Don't have any clockfaces in the room
• Don't have your phone in the room
• ALL bed stuff should be 100% natural and organic and estrogenic free
• Sleep in a natural environment, big cities are not ideal. The countryside, small towns or villages is the most optimal
• Have breathable bedding
• Place your bed in the room wher there is the least amount of light coming in (use a luxmeter app)
• Your bed should be made
• Elevate the feet of your mattress 35 inches
• Get an 8sleep pod mattres
• Your room should be 1719 degrees celcius
• Have a nice scent that is associated with sleep, (for examle chamomille) and spray it on your bedsheets. (IMPORTANT: Use all natural essential oils, and don't use lavender it reduceses T)
• Use a weighted blanket that is 10% of your total bodyweight
• Use a ergonomic pillow that is medium thick
• Open your window or use an air conditioner if you can't control the temperature in your room

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗳𝗼𝗼𝗱𝘀​

• Take a salt pill if you find yourself peeing at night even after limiting fluid intake
• Don't take melatonin
• Take 300400mg of magnesium threonate
• Take 100200mg of theanine
• Take 50mg of apegenin
• Eat tart cherry
• Eat kiwi (with the skin on)
• Eat valerian
• Eat raw honey
• Eat turkey
• Get enough electrolytes during the day
• Don't eat sugar
• Every 3rd or 4th night take 2g of glycine and 100mg GABA
• Every other night take Myoinositol
• Take the supplements 3060 minutes before bed.

𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝘀𝗹𝗲𝗲𝗽 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

• An energy boost may come some time before bed, don't get stressed about it, it's natural
• Think "this night is gonna be really good"
• Visualize and say sleep affirmations (read the evening section of the guide)
• Don't get overwhelmed or sad if you don't do the habits, use the 80/20 principle on them
• If you skip your routine one night, don't stress about it
• Don't have the "I'll sleep when I'm dead" mindset
• If you got shit sleep don't care about it
• Don't have the "if I don't sleep good I'll die" mindset
• Don't care about sleep stats, in fact STOP using sleep trackers
• Don't have sleep anxiety, look foward to sleep
• Have sleep confidence
• Appreciate your wins and how far you have come
• Think "I want to sleep"
• Think "I want sleep, I am sleepy"

𝗙𝗮𝗹𝗹𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽​

• Don't lie in bed, get out of your bed
• NEVER use light, use red light if you must
• Meditate
• Read
• Light stretching
• Use the fall to sleep methods I listed in the night section
• If you can't sleep, just enjoy a good ol' rest. Don't think about the slee, just enjoy the rest you are getting.
• Visualize this: You meet someone yu havent seen in a while, you try to remember their name, but you just can't remember it, you try as hard as you can but you just can't do it, then you stop thinking about it, and you remember the name! It's the same with sleep, stop thinking about sleep
• Don't stress or be stimulated
• Do NSDR, Prayer or bodyscan

𝗖𝗼𝗺𝗯𝗮𝘁𝗶𝗻𝗴 𝗝𝗲𝘁𝗹𝗮𝗴​

• Use your temperature minimum to adjust your circadian clock by using light exposure, exercise, and eating schedules effectively. (Your temperature minimum is 2 hours before you wake up, and it is when your body is at it's lowest body temperature.
• Use bright light, for example if traveling to a location several hours ahead, expose yourself to bright light in the morning for a few days before travel to advance your clock, After arriving, continue light exposure or use tools like red lights to stay awake without disrupting cortisol rhythms
• Exercising in the 46 hours after your temperature minimum can help you wake up earlier, while exercising before your temperature minimum can delay your clock
• Don't nap or use caffeine
• Consider melatonin supplement in the worst case

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have high testosterone
• Have good physical and mental health
• Don't be dopamine addicted, go on a dopamine detox. Regulate your dopamine and be mindful of your addictions. You're probably addicted to using Skool or working.
• Download f.lux on your computer
• Sleeping on the floor or a mattres on the floor may help some people
• Make a sleep diary, where you write your sleep quality, how you feel after waking up etc
• Have good cardiovascular health
• If you got a bad night of sleep, do nothing. Don't wake up later, don't nap more, don't drink caffeine etc etc.
• Eat a good diet
• Pink noise can help sleep
• Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time

NUTRITION​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦:​

Foods to eat
Water
OMAD + Fasting
Food to not eat + ingredients to avoid
Supplements
Where to buy food
How much to eat
Nutrition mindset

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗲𝗮𝘁​

You don't need to eat all of the foods, but include the ones you can.


READ: If you want to level up this food and be healthier:


Get the organic version of them


Get grass fed meat, and pasture raised eggs

𝗠𝗲𝗮𝘁​

• Beef
• Eggs
• Bison
• Elk
• Venison
• Lamb
• Buffalo
• Deer
• Goat
• Organ Meats(Liver, Heart, Tripe, Tongue, Kidney, Etc.)
• Bone Broth

𝗙𝗿𝘂𝗶𝘁𝘀​

• Raw honey
• Fruits that are in season
• (Don't eat unripe fruits, don't eat the skin of the fruits, and dont' eat the seeds)

𝗗𝗮𝗶𝗿𝘆​

• Raw milk
• Raw cheese
• Raw youghurt
• Raw kefir
• Raw heavy cream

𝗢𝗶𝗹𝘀​

• Tallow
• Grass fed butter
• Duck fat
• Olive oil (DON'T COOK WITH IT)

𝗦𝗽𝗶𝗰𝗲𝘀/𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀​

• Sea Salt (around 4g max per day)
• Ceylon cinnamon
• Rosemary
• Thyme

𝗪𝗮𝘁𝗲𝗿​

I thought that this topic deserves a topic itself, so here we go.

𝗕𝗲𝘀𝘁 𝘄𝗮𝘁𝗲𝗿​

• The best option:
  • Get local spring water (you can find springs near you here)
• Second best option:
  • Buy spring water packed in a glass bottle
• Third best option:
  • Install a 5 stage reverse osmosis water fiter under your tap, so tht you get filtered tap water then you add salt to remineralize the water.
• Drinking cold water can be negative for the gut, so drink room temperature water.

𝗢𝗠𝗔𝗗 + 𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

𝗢𝗠𝗔𝗗​

• I will keep it simple for you guys.
• Eat one meal a day.
• When you are constantly eating every 3 hours, you are always digesting food.
• Digesting food takes enormous amounts of energy, and you could be using that energy for your workouts or business.
• You will work 10x better when eating once a day.
• Eating multiple times a relativly new topic, the cavemen ate once a day, the romans too.
• However, you are allowed to have pre workout meals, (The one big meal you are eating should be your post workout meal) and a fair amount of fruit 3 hours before bed.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴​

• You now know to eat once a day.
• But... You shouldn't eat straight after waking up.
• Wait 34 hours after you woke up to eat, then stop eating.
• Do this everyday.
• Eat the same time everyday.
• Also, do a 24h fast once a month.

𝗙𝗼𝗼𝗱 𝘁𝗼 𝗻𝗼𝘁 𝗲𝗮𝘁 + 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

𝗙𝗼𝗼𝗱𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗲𝗮𝘁​

• Flavoured youghurt
• Sports drinks
• Gluten
• Bread
• Nuts
• Legumes
• Grains
• Seafood
• Added proccessed sugar
• Food packaged in plastic
• Fast food
• White table salt
• Processed diary
• Nightshade vegetables
• All seed & vegetable oils (except olive, coconut and avocado oil)
• Alcohol
• Artificial colouring and flavours, anything artifical actually
• Soy
• Flaxseeds
• Anything low fat or non fat
• (Cruciferous vegetables and small fish like sardines can maybe eaten 1x a week)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱​

You might think about about to say "avoid this and that" but I'm not...


It's simple.


If your food has ingredients, your doing something WRONG


Whole foods don't contain ingredients (apart from the food ofc)


What ingredients are in beef?


beef.


What ingredients are in fruit?


fruit.


Do you understand?


Eat single ingredient foods only!

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

Eating the foods I reccomended will get you most of the nutrients you need, but maybe not all.


Therefore, taking suppements can be very helpful.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗼 𝘁𝗮𝗸𝗲​

• 1ST MAN Male Advantage Supplement
• BIONIQ Personalized supplement
• Creatine Monohydrate
• Pre and pro biotic supplements
• You should get a new stack of Bioniq supplements every 3 months, since what you're defficient in might change.

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗯𝘂𝘆 𝗳𝗼𝗼𝗱​

You might think that this is obvious, "Just go to the supermarket"


No.


It's deeper.


There are diffrent levels to wher you get your food, and I'll list it:

𝗟𝗲𝘃𝗲𝗹 𝟭​

• Buying foods from the supermarket normally

𝗟𝗲𝘃𝗲𝗹 𝟮​

• Buying Organic foods from the supermarket

𝗟𝗲𝘃𝗲𝗹 𝟯​

• You buy your meat from the bucher, fruit from a fruit shop and diary from a diary shop.

𝗟𝗲𝘃𝗲𝗹 𝟰​

• Buying from a place that connects farmers together

𝗟𝗲𝘃𝗲𝗹 𝟱​

• You have a deal with your local farmer and you buy it directly from him.

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗼 𝗲𝗮𝘁​

I'll keep this simple and concise.


Protein = 1g per pound of bodyweight/1g per pound of goal bodyweight


Carbs = 2g per pound of bodyweight


Fat = If using the formula above, the rest should be fat


Water = 1oz per pound of bodyweight


Calories = Use this website

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗺𝗶𝗻𝗱𝘀𝗲𝘁​

Before I start this chapter, I'll just mention this:


Stop believing what fat doctors say.


Doctors may be saying that red meat will kill you now and that eggs are bad, but they also used to say ciggarettes are good.


They are just sharing propaganda that the government told them to say.


There are 4 principles to this mindset:


Bulking and cutting


Resisting cheating


Taking action


Knowing when to cheat


BONUS

𝗕𝘂𝗹𝗸𝗶𝗻𝗴 𝗮𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴​

• Get this mindset out.
• Stop bulking or cutting.
• If you're bulking, you'll (maybe) gain 10lbs of muslce and 20lbs of of fat in a year
• If you're just sticking to your diet (with the foods I listed) You'll gain 5lbs of muscle and 0lbs of fat in a year.
• If you're fat, then all means cut.
• But if you're normal, there won't be no need to cut if you're not bulking.
• This might be a contreversial take, but I'm not alone with it.
• Comment "W" if you agree.

𝗥𝗲𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴​

• I won't waste your time, or even my time writing complex solution. Here is a no BS way to quit cheating
• Have the belief that the unhealthy foods are below you, and that you are too good to be eating them.
• Have the food you want to quit right infront of you, 24/7. This will develop willpower so you'll be less likely to cheat
• It is as simple as this. I used these principles, and I quit eating shit food, OVERNIGHT! (Back in 2022)

𝗞𝗻𝗼𝘄𝗶𝗻𝗴 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗰𝗵𝗲𝗮𝘁​

• Yes, minimze cheating on your diet, but sometimes it's ok.
• If your mom made you a cake, EAT THE CAKE.
• If you are at a family gathering, eat dessert, doesn't even have to be a full portion just a little bit.
• You don't want to become the self improvement autist.

𝗧𝗮𝗸𝗶𝗻𝗴 𝗮𝗰𝘁𝗶𝗼𝗻​

• So, all of this may seem overwhelming, but don't worry.
• Heres how to incorperate these foods into your diet (Stepbystep)
• Develop discipline and willpower
• Copy paste the list of the foods I gave you, which ones could you realisticly icorperate to your diet?
• Copy paste the list of foods to avoid, which ones could you realisticly remove?
• Copy paste all of the tips in the guide, which one could yuo realisticly take action on?

𝗕𝗢𝗡𝗨𝗦​

• When you are eating your foods, think "this food will be great for me" "this food will increase my testosterone" "This food will help me be more healhy".
• Tip: WALK AFTER YOU EAT!
• Tip: Eat SLOWLY and mindfully
• If you want to use protein powder, get a plain whey protein. Just 100% whey, natural. No fillers or additivers or any BS.
• I was gonna add a chapter of the best sources for diffrent nutrients but if you eat the foods I listed you're pretty much good, since while writing I noticed that the sources was just the foods on the list.
• For gut health, it's not that complicated just eat these foods, have good sleep, lower stress.

𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁​

𝗧𝗔𝗕𝗟𝗘 𝗢𝗙 𝗖𝗢𝗡𝗧𝗘𝗡𝗧𝗦​

Right place to live


Optimizing your home/limiting toxin exposure; Room by room.


Miscellaneous

𝗥𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝗹𝗶𝘃𝗲​

This is important, it can make a BIG difference in your health, here you'll know the (ideally) best place to live, or build your next home

• The place must be in proximity to mountains
• The place must have good air quality (check the air quality worldwide map here)
• The place must be next to a river, or in proximity to the ocean
• The place must be at least 150km away from a big city with a population of 500k or more
• The place must have stable weather (The ideal temperature for humans in around 22 degrees celcius)
• You must be able to get springwater
• The place needs to have good agriculture so that you can get food directly from farmers
• (If religious) The place must have your religions worship place (e.g Church)

After finding a place that fits these criteria, move there with your tribe and you'll become your own community filled with hard working masculine men with families.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗼𝗺𝗲​

In this section, I'll show you everything you need to do to optimize your home and remove estrogenics and minimze EMFs.

𝗬𝗼𝘂𝗿 𝗿𝗼𝗼𝗺​

• Use a standing desk
• Get 100% natural organic pillowcases (you should change your pillowcases and bedsheets every week)
• Get 100% natural organic bedsheets
• Get 100% natural organic blankets
• Don't have a chair that is made of synthetic materials, get 100% real leather chairs. (or don't use one)
• Don't have any electronics in your room (have your working pc in a seperate room)
• Have a window that allows natural light to come in
• Have a clean room
• Have wooden furniture, no unatural materials
• Don't have carpets, (use green label plus carpets if you really need it)
• Use a metal pen, not plastic

𝗕𝗮𝘁𝗵𝗿𝗼𝗼𝗺​

• Get rid of shampoo (Read a noshampoo guide here)
• Don't use normal toothpaste, use a natural, organic, fluoride & estrogenic free toothpaste (or baking soda and coconut oil)
• Use a natural organic estrogenic free deodorant
• Use a bamboo toothbrush (you can find one at your local supermarket)
• Get a shower filter (replace every 36 months)
• Use 100% organic cotton towels (take cold showers)
• Don't use a plastic toilet seat
• Don't use shower curtains
• Get african black soap
• Use coconut oil/natural organic shaving cream, instead of normal (use single blade razors too)
• Don't use mouthwash, use coconut oil instead
• Use natural dental floss

𝗞𝗶𝘁𝗰𝗵𝗲𝗻​

• Use cotton tablecloths
• Use a stainless steel pan, no teflon
• Use a wooden spatula
• Get a 5 stage reverse osmosis water filter
• Use a wooden or ceramic plate, not paper or plastic
• Use metal or wood cutlery
• Use glass or ceramic bowls, cups everything.
• Don't use a microwave
• Have glass tupperware
• Use baking soda and distilled vinegar instead of laundry detergent
• Use a natural organic plant based dish soap
• Use natural materials for sandiwich bags, freezer bags etc
• Make sure your water tank is not made from plastic
• Drink from metal or glass

𝗦𝗰𝗵𝗼𝗼𝗹​

• Use a metal ruler
• Use a metal pen
• Use a real leather pencil case
• Get a backpack made from 100% natural materials

𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲​

• Use 100% cotton loose clothes (or wool)
• Use natural organic product to clean
• Don't have unnatural materials for walls, get stone, concrete or wooden walls
• Don't have unnatural material for your floor, get wood
• Don't use unnatural cleaning products, make a 100% natural organic yourself
• Have real plants in all rooms (The best plants to get)
• Have big enough windows to allow natural lighting
• Use barefoot shoes outside, and wake barefoot inside.
• Use a vacuum cleaner everyday to remove dust, use a microfiber cloth on furniture
• Don't have any mold
• Use air purifiers (Hepa filter)
• Get an air filter
• Have ventilations
• Turn your wifi router off when you don't need it
• Use beeswax candles or don't use them at all
• Place all electronics in a room you don't spend a lot of time in and have them distant from you
• Have good plumbing systems, and clean the toilet
• Make sure all rooms are 100% clean and tidy

𝗚𝗲𝗻𝗲𝗿𝗮𝗹​

• Don't use a digital watch
• Don't use a phone case
• Eat a clean diet, eat organic (read my nutrition guide)
• No drugs or alcohol
• Don't ingest fluoride
• Don't be in contact with chlorine
• Turn flight mode on your phone when you're not using it
• Minimze screen time
• Maximize sunlight, and get moonlight when possible

ACTION STEP:


Check all rooms in your house for things you can improve:

• Can you get a natural organic version?
• Do you need it, if not throw it out
• Are they made of natural materialsCheck all of your house for toxins and estrogenics.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Make sure to live in a sae environment
• Live with people you love, if you hate your family, don't live with them.
• Don't spend time with crabs or people who don't even like you
• Eat pre and pro biotics
• Don't over sanitize your environmentREAD: Although this guide is about optimizing your home, you want to spend as much as possible time outside in nature, when working, you could working in your garden for example. While you're outside, do grounding.

FITNESS​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

Weight training


Cardio


Sports


Plyometrics


Stretching & mobility


Fascia


Warm up and cool down


Preworkout and postworkout meal


Recovery


Mindset


Miscellaneous


Sample workout plan

𝗪𝗲𝗶𝗴𝗵𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴​

𝗪𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘁𝗼 𝗱𝗼​

These workouts will allow us to perform at our best, you will become what a human is supposed to be, because, we are training the 14 fundemental human movements.


The 14 fundemental human movements and the excercise to train them are:

1. 𝗦𝗾𝘂𝗮𝘁Barbell squatsZercher squats
2. 𝗛𝗶𝗻𝗴𝗲Trapbar deadliftBarbell deadlift
3. 𝗟𝘂𝗻𝗴𝗲Barbell lungeDumbell lunge
4. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell overhead pressBarbell overhead press
5. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝘀𝗵Dumbell incline bench pressBench press
6. 𝗩𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗽𝘂𝗹𝗹Pull upsLat pulldowns
7. 𝗛𝗼𝗿𝗶𝘇𝗮𝗻𝘁𝗮𝗹 𝗽𝘂𝗹𝗹One arm dumbell rowBarbell/Dumbell rows(Make sure to use neutral, pronated, supinated grip styles, and also change the grip width, diffrentiate with these)
8. 𝗖𝗮𝗿𝗿𝗶𝗲𝘀Farmer carriesOverhead carries(Have perfect posture for these)
9. 𝗚𝗮𝗶𝘁WalkingRunningTreadmill workouts
10. 𝗧𝘄𝗶𝘀𝘁Russian twistsMedicine ball throws
11. 𝗝𝘂𝗺𝗽Box jumpsBroad jumps(Find more jumping workouts in the plyometrics section)
12. 𝗖𝗹𝗶𝗺𝗯Rope climbingIndoor wall climbingRock climbing if you're a G
13. 𝗧𝗵𝗿𝗼𝘄Medicine ball throwSports that incorporate throwing (Basketball and handball)Slam ball
14. 𝗖𝗿𝗮𝘄𝗹Backwards crawlProwling leopard crawl/bear crawl

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Sets: 4R
• Reps: 812
• % of failure: 85100%
• Seconds (For workout where you don't do reps: 90s)
• Rest: 23 minutes for isolation excersises, 5 minutes for compound lifts
• Workout frequency: Will be shown in the last chapter of the guide

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽​

• The eccentric phase is more important lower the weight slowly
• Have perfect form and technique, to learn this search "[the excersise] proper form and technique"
• Use progressive overload, slowly increase the weight
• Have spotters for heavy lifts
• Always train with another guy, but not with girls
• Train hard and intensly, be discomfortable.
• The best time to train is 30 minutes, 3 hours or 11 hours after you woke up
• Your workout should take AT LEAST 60 minutes

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• Squats 4 sets of 10 reps
• Deadlifts 4 sets of 10 reps
• Dumbell lunge 4 sets of 10 reps
• Barbell overhead press 4 sets of 10 reps
• Bench press 4 sets of 10 reps
• Pull ups 4 sets of 10 reps
• Dumbell rows 4 sets of 10 reps
• Farmer carries 4 sets of 30 seconds
• Russian twists 4 sets of 10 reps
• Box jumps 4 sets of 10 reps
• Medicine ball throw 4 sets of 10 reps
• Crawl 4 sets of 30 seconds
• End it all with a run

𝗖𝗮𝗿𝗱𝗶𝗼​

𝗕𝗲𝘀𝘁 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀​

The one you enjoy the most

𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲​

As mentioned, when you want to do cardio, you do what you like best.


But for this, it won't just be for doing cardio for the benefits, this will be to increase endurance.


This will be a short workout, but it'll kill you.


The workout:

• 10 second sprint
• 10 second light jog
• Repeat for 4 minutes
• 2 minutes of rest
• 20 second sprint
• 20 second light jog
• 2 minutes of rest
• Repeat this circuit as many time you can/want

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• 1 hours sessions prefferably
• You don't need to track runs or anything, just run
• Outside cardio is better
• Progressive overload Go for longer/intenser gradually
• Breath with your nose

𝗦𝗮𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

There won't be a specific cardio routine, just do 1 of your favourites.


Examples:

• 1 hour run
• 1 hour cycling

𝗦𝗽𝗼𝗿𝘁𝘀​

Playing sports is essential.


It will benefit you in so many ways. You'll get better menal health, more testosterone, more fit and 100+ benefits.

𝗪𝗵𝗮𝘁 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you're already doing a sport, continue with that sport


If you don't do any sports, try several sports and find one that you like

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝘀𝗽𝗼𝗿𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼?​

If you want to go pro/you already play for club/academy play as much as you can, at least 5x a week


If you are just doing sports for fun or for the benefits, do it every other day

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Always play with another person
• Be as competetive as possible, try to win
• Warm up is important, learn to warm up in the warm up section
• Enjoy it
• You don't need fancy equipment to get good at a sport, but it can help
• Having a coach helps

𝗛𝗼𝘄 𝘁𝗼 𝗴𝗲𝘁 𝗴𝗼𝗼𝗱 𝗮𝘁 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝗿𝘁​

• Practice, Practice, Practice. Master the basics then move on to the more advanced skills
• Have actual games (E.g if your sport is football, have a pick up game, if your sport is track, have a race etc)
• Be confident in your skills at the sport
• Have game iq, rewatch your previous games, study other players etc
• Train with a friend or with more friends
• Get advice from an expert
• Have general good fitness (That's what this guide is about)

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

Most of you probably don't know what plyometrics are, explained in bro terms: Excersise that helps the mucle reach maximum of strength in short amount of time.


In sports, you're nothing if you can't generate quick force.


Imagine a fight, it's you who can reach 10/10 strength but in 0.8 seconds, and you're fighting a guy who can reach 7/10 strength, but in 0.3 seconds.


You would get destroyed. His quick punches would hit you in the face without you getting time to think.


Plyometrics give you an excellent advantage.

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀​

• Get stronger and faster
• Reduced injury risk
• Better performance in the gym
• Increase bone mineral density
• Increases muscle activation
• Enhance neuromuscular coordination

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲𝘀:​

(I'll just mention the best)

• Squat jumps
• Box jumps
• Lateral box jumps
• Pogo jumps
• Broad jumps
• Medicine ball rotational throw
• Medicine ball chest throw

𝗣𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁​

• Cones
• Jump rope
• Medicine ball
• Plyo boxes

𝗦𝗲𝘁𝘀 & 𝗥𝗲𝗽𝘀​

• Reps: 46 reps per set
• Rest: 23 minutes between sets
• Frequency: 3x a week
• Try to do 140 jumps per week, with 4 excersises per session, and 140 throws per week, with 4 excersises per session

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Train with proper form
• Use progressive overload
• Do them first in your training routine
• DON'T do depth jumps if you're under 21 as a guy, you'll close your growth plates (This is the only excersise that stunts growth)
• For lower body plyos, do low, moderate and high intensity excersises

𝗦𝗮𝗺𝗽𝗹𝗲 𝗽𝗹𝘆𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

• Lateral box jumps 4 reps with 3 sets
• Pogo hops 4 reps with 3 sets
• Broad jumps 4 reps with 3 sets
• Box jumps 4 reps with 3 sets
• Medicine ball rotational throw 4 reps with 3 sets
• Medicine ball chest throw 4 reps with 3 sets
• Medicine ball shot 4 reps with 3 sets
• Underhand medicine ball throw 4 reps with 3 sets

𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆​

Before I start this chapter, I'd just want to say:


You. Are. Not Stretching. Enough.


You've probably done hundreds of workouts, and hundreds of hours of sports, without stretching.


And when you're aware that you need to stretch, you just end up not doing it.


Discipline yourself to stretch.

𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘃𝘀 𝘀𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴​

Dynamic stretching is a movement based stretch


Static stretching is without movement

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝘀𝘁𝗮𝘁𝗶𝗰 𝗮𝗻𝗱 𝘄𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗱𝘆𝗻𝗮𝗺𝗶𝗰​

Static stretching is better after a workout, and during recovery


Dynamic stretching is best before a workout/activity, (Don't do static stretching before)

𝗦𝗮𝗺𝗽𝗹𝗲 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

Dynamic: (Hard to give names, Look at the videos) Lower body stretch Upper body stretch


Static: Full body

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3 (Ignore sets for dynamic stretching, this is just for static stretching)
• Reps: 30 seconds
• Frequency: 7 days a week

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Have a little rest in between sets while stretching
• Stretching to point where it is 40% painful is the optimal

𝗠𝗼𝗯𝗶𝗹𝗶𝘀𝗮𝘁𝗶𝗼𝗻​

Mobility work is important, and when paired with stretching you'll become a lot better.

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

Mobility follow along video

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 30 second
• Frequency: Twice a day 5x a week

𝗙𝗮𝘀𝗰𝗶𝗮​

You probably have no idea what fascia is, it is connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.


So basically, it's what keeps your body together.


Wouldn't is be awsome if you could train this, so that your body works better together, and you become more athletic?

𝗛𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗳𝗮𝘀𝗰𝗶𝗮​

• Grounding
• Towel retractions
• Toe Curls
• Barefoot Hops
• Single leg balance
• Wear barefoot shoes as much as possible (Buy here)
• Do foam rolling
• Do plyometrics (Read that chapter)
• Stretching and mobility (Read that chapter)
• Mewing
• Massage your feet with tennis bal or spiky ball
• Sauna
• Cold showers
• Cardio

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘁𝗶𝗽𝘀​

• Eat a clean diet
• Be hydrated (2L per day minimum)
• Make sure to train side to side, and not just foward to back when doing workouts

𝗦𝗲𝘁𝘀 & 𝗿𝗲𝗽𝘀​

• Sets: 3
• Reps: 1 minute
• Frequency: Every day

𝗪𝗮𝗿𝗺 𝘂𝗽 & 𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

Now, over the course of the entire guide, I have mentioned warm ups a lot.


This chapter will be very short, but I'll show you how to warm up and cool down properly, with no bs.

𝗪𝗮𝗿𝗺 𝘂𝗽​

• Dynamic strecthing (Look at the chapter above)
• Skipping for 30s 3x
• Light jog on the treadmill or light cycling for 2 minutes

𝗖𝗼𝗼𝗹 𝗱𝗼𝘄𝗻​

• Static stretching (Look at the chapter above)
• Sauna (Have something cold on your balls or you'll lose testosterone)
• Post workout meal (read chapter below)

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗺𝗲𝗮𝗹​

𝗣𝗿𝗲𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat:

• 3 hours before, (Ignore this if you train in the morning) and 3060 minutes before

How much to eat:

• Big meal 3 hours before (For example steak and potatoes) and small before (E.g banana and orange juice)

What to eat:

• For your big meal, you should eat mainly carbs and proteins, and for your small meal eat a high glycemic carb (E.g watermelon and pineapple)

𝗣𝗼𝘀𝘁𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

When to eat: max 60 minutes after


How much to eat:


What to eat: Lots Protein, and fruits to replenish glycogen (banana and honey is the best)

𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀 𝗼𝗳 𝘂𝗻𝗱𝗲𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆​

• Lower testosterone
• Difficulty gaining muscle
• Decreased performance and energy
• Worse metabolic function

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿​

• Swimming, and walking in water
• Light cycling
• A walk
• Adequate nutrition, eat enough calories and focus on carbs and protein
• Static stretching (Read that section)
• Drink enough water (2L+)
• Use a foam roller
• Use a massage gun
• Get 9 hours of quality sleep (Read my ultimate sleep guide)
• Take creatine and BCAA's
• Listen to your body
• Don't slack off, don't do any bad habits or just watch TV the entire day, do extra mental work on this day
• Use mucle compression tools
• Go to the sauna (Have something cold on your balls)
• Have a cold shower
• Drink electrolytes
• Listening to a 528hz sound can give better recovery
• Meditation

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆?​

Have 1 rest day a week, and dedicate the entire day to recovery

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

Visualize yourself dominating your workout, your absolutely CRUSHING it


Visualize you at 80 years old absoloutely jacked, and faster than your son

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• Replace "I have to workout" with "I get to workout"
• Say affirmations that you're strong, you love working out, you're fast
• Overtraining doesn't exist, there is only underrecovery
• As long as you don't quit, you'll be the best
• One of the most important tips: have fun.

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Eat clean
• Sleep good
• Drinking pickle juice can enhance oxygen intake
• Using nose stripes (like Hormozi uses) can also enhance oxygen intake
• Utilize palmer cooling (cooling the palms) to manage core temperature and enhance performance during workouts
• Drinking water, swishing it around the mouth then spitting it out can make you more hydrated without feeling less mobile and more heavy
• Buteyko breating for 10 minutes a day an enhance athletisism

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲​

𝗠𝗼𝗻𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗧𝘂𝗲𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching, fascia and mobility

𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretchingand fascia

𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆​

• Sports
• Cardio
• Stretching and fascia

𝗙𝗿𝗶𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching and mobility

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆​

• Plyometrics
• Weightlifting
• Stretching, fascia and mobility

𝗦𝘂𝗻𝗱𝗮𝘆​

• Rest day, (Include stretching, fascia and mobility)

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Stress
• Happiness
• Screentime
• Miscellaneous
• Supplements

𝗦𝘁𝗿𝗲𝘀𝘀​

• Limit negative inputs, e.g don't read negativ comments, don't watch negative videos, don't be with negative people etc

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• Do NSDR (Guided NSDR session)
• Meditate
• Do the psychological sigh: Double inhale, exhale
• Breath deeply with your nose

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Don't spend time with people who stress you or you don't like

𝗡𝗮𝘁𝘂𝗿𝗲 & 𝗟𝗶𝗴𝗵𝘁​

• Spend time in nature, go to your nearest forest everyday and walk there for 15 minutes
• Do grounding; walk on rocks, mud, grass and natural environments
• View sunlight first thing in the morning, don't stare and blink if you must. Get at least 15 minutes.
• Dim the lights 3 hours before bed (use fireplaces and beeswax candles instead of light)
• View NO lights during the time you sleep
• View sunlight during the day too, be outside in the day (Be honest you've been inside the whole day)
• Be around trees
• Pick your favourite leaf and start playing with it: squish it, tear it up, smell it, bounce it

𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝗻𝗲𝘀𝘀​

• Stare at your wall and think
• Eat mindfully
• Practice savoring
• Enjoy moments and things
• Meditate for 20m daily
• Stare at your mirror at look at yourself

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Don't tell yourself to calm down
• Label your thoughts, for example you get a thought and you label it as an anxious thought
• Don't be a materialist
• Have emotional control
• Understand that your emotions play a big part in your behavior

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Take cold showers to increase stress threshold
• Participating in adrenaline rush activities make you less prone to stress
• Do introspective writing
• Reframing your vision: Shift your gaze as if you’re looking at a vast horizon. Lift your head slightly, allowing your vision to widen and capture more of your surroundings.
• Sauna
• Engage in human touch
• Go on a dopamine detox
• Challenge yourself

𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀​

𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀​

• There are two types of thoughts; Manual and automatic
• To get positive automatic thoughts, you need to get as many positive manual thoughts. Get positive manual thoughts with e.g affirmations

𝗦𝗼𝗰𝗶𝗮𝗹​

• Spend time with masculine men who push you and support you
• Spend time with family
• Spend time with your partner
• Spend time with close friends
• Be happy around people
• Cold approach girls: You'll get a sense of accomplishment, just command your legs to walk towards her and give her a compliment.
• Make as many people as you can friends or people you know.
• Talk to strangers, even when you don't want to
• Become a regular a place, then people will talk to you and you'll be happier
• Make eyecontant
• ACTION STEP:
  • Add a block into your calendar called 'socializing'
  • Make 1 person not a stranger anymore

𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀​

• Be kind to others
• Buy people things
• Tip the waitress
• Buy someone an ice cream etc
• Give money to people in need and give food to people in need
• Visit your grandparents
• Help someone pick something up that they lost on the floor

𝗕𝗮𝗱 𝗵𝗮𝗯𝗶𝘁𝘀​

• Don't watch TV
• Don't jack off
• Don't drink or do drugs
• Don't play video games
• Don't eat junk food

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲​

• Do gratitude journaling every day, write 5 things your grateful for
• Write a gratitude letter to someone, start with your parents
• Visualize how your life would be without something you currently have, it makes you appreciate it more
• Example: Visualise your mother getting older and more unhealthy, she is getting grey hairs, overweight, sleeps bad etc. She has a doctors appointment she is worried about, you and your family are saying it's gonna be fine. She comes home from the doctors appointment crying. She has a disease. 9 months later you had to leave in the middle of school to go see your mom at the hospital, but it's to late, she has already passed away. After this, you'd pay millions to hug your mother, but... you can do it for free now.

𝗣𝗹𝗮𝘆​

• Be adventurus
• Wrestle with your brother or friends
• Climb a tree
• Jump over fences
• Ride your bike with friends
• TLDR; do 'childrens play'

𝗪𝗼𝗿𝗸​

• Be in the flow state
• Stack up your achievments
• Do purposeful work and deep work
• Have a purpose
• Allign your life to your purpose, and subtract things you don't need, don't add things
• Make progress towards your goal
• Have a routine you follow
• ACTION STEP:
  • Write your purpose state in the comments.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲​

• Do cardio with the intent of exploring
• Exercise everyday

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Hug your mother mindfully
• Get your mother to tell you a funny story
• Fake a smile for 20s
• Find your signature strength
• Do what you like to do
• Read
• Do introspective writing
• Hit a PR with a friend
• Visualize your mental health being good

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Look back and reflect on your wins
• Live the life you want, not the life others want you to live
• Focus on the positive side of things rather than negative
• Have the growth mindset, not fixed mindset
• Believe that your mental health is good
• Say affirmations like "I'm happy" etc
• Chasing goals related to looks and appearance give less happiness

𝗦𝗰𝗿𝗲𝗲𝗻𝘁𝗶𝗺𝗲​

• The greatest tip of all these I could give you is... Dopamine Detox.
• Dopamine detox changed my life.
• Watch youtube's videos about dopamine detox.

𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅𝗲𝘀​

• Lock certain apps: Settings > Screen Time > Content & Privacy Restrictions >Tap Content & Privacy Restrictions to turn it on > Allowed Apps > Select the apps you want to lock
• Turn off tap to wake: Settings > Accessibility > Touch, then turn off Tap to Wake.
• Turn off lift to wake: Settings > Display & Brightness > Scroll down > Turn off raise to wake
• Enable grayscale mode: Settings > Accessibility > Display & Text Size > Color Filters > Toggle on
• Add a screen time widget: Home screen > Hold the home screen > Click the "+" in the top right corner > Go to search bar and type "Screen time" > Select your preffered widget and add the widget
• Remove apps/icons from home screen: Home screen > Hold the app > Click "Delete app" > Click "Delete from home screen"

𝗬𝗼𝘂𝗧𝘂𝗯𝗲​

• I'll give a stepbystep plan for you to spend less time on YouTube:
  • Step 1. Unsubsribe from everyone
  • Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
  • Step 3. Subscribe to ONLY people who make high quality, unedited content that helps you achieve your goals. Be subscribed to MAX 15 people.
  • Step 4: Download these extensions:
    • Unhook | Firefox | Chrome (Enable all the settings except for "Hide Top Header"
    • Hide Thumbnails | Firefox | Chrome
  • Step 5. When watching videos, Listen to YouTube videos, don't watch

𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝗶𝗲𝘀​

• Step 1. Leave all communites
• Step 2. Think about your dream life (E.g wake up with wife, workout with brothers, have healthy children, purposeful business, being healthy & mobile)
• Step 3. Join communites that help you achieve your goal that have courses, calls, active tightknit community. Free or paid, doesn't matter.
• NO Reddit communites, only SKOOL
• Step 4: Download Skool Focus extention | Firefox | Chrome

𝗡𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀​

• Turn off ALL notifications.
• Go to settings > Notifications > Turn off notifications for all apps
• Keep notifications on from important people, e.g family, girlfriend etc

𝗔𝗽𝗽𝘀​

• Delete the app you use the most.
• Why was the phone invented? To call people. When the smartphone came, we could use the internet with it and message people. Only use your phone for messaging, calling, and internet.
• Delete social media (Unless you use it for creating, but don't be a Jeffery and cope and say that your creating when you're just consuming)
• Delete work apps, your pc is for work not your phone. Use the desktop version of phone apps
• Only apps you need:
  • Calendar
  • Phone
  • Search engine
  • Video call app (E.g FaceTime, Zoom etc)
  • Photos/Camera
  • Mobile payment app
  • Default apps
  • Any other Apps that are ABSOLUTELY NESSECARY

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Believe that YOU are in control of the phone, not the other way around.
• Play the game of lowest screen time each day
• Be happy with progress, and don't be discouraged if you're not get immidate results
• Progressive deload your screen time: Don't go from 5 hours to 30 minutes in 1 day
• It's not only your phone you should be trying to lower screentime on, but PC too

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Stop bringing your phone with you
• Be busy so you don't have time to use your phone
• Don't use your phone 90 minutes after waking up
• Don't use your phone while eating
• Keep your phone out of sight, and out of reach
• Use your phone while standing up

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Ashwaganda: 300600mg a day
• Rhodiola rosea: 200600mg a day
• L theanine: 200:400mg a day
• Magnesium: 300400mg a day

𝗕𝗿𝗮𝗶𝗻 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻​

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Breathing
• Excersise
• Habits
• Lifestyle
• Nutrition
• Mindset

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• I think you probably know by know that breathing has a big impact on health, and some breathing methods will literally make you retarded lol.
• So, how do we breath?
• ONLY breath with your nose (With some exceptions)
• Don't mouth breath
• Do the psychological sigh; Double inhale, exhale. T
• This reduces stress, helps you calm down and is good for overall health.
• Get used to holding your breath, do random moments where you hold your breath (not too often, MAX 5x a day)
• Lie at the floor, (don't do in water or near water), do a 2 second inhale, 1 second exhale. Repeat 25 times, after 25 times, dump ALL your air out of your body, then hold your breath for 15 seconds.
• This makes you more alert, but calm, and you throw out ALL carbon dioxide of your blood.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲​

• Your training right now is probably not optimal You could get a bigger brain by doing a diffrent type of excersise.
• Do HIIT (High Intensity Interval Training)
• Do bodyweight training (This doesn't mean stop weighlifting, this means to do bodyweight training)
• Do zone 2 cardio, 150 minutes a week minimum.
• Jump
• Increase grip strength
• Cool down your body after excersise
• Avoid heading the ball or hits to the face in sports
• RANT:
  • A lot of experts might tell you to not do contact sports.
  • "Doing contact sports has the same effect as cocaine on the brain"
  • Shut up.
  • Doing contact sports are the sports that make you a man and increase your testosterone.
  • Injuries are fine.
  • Even if they tell you to avoid sports like rugby, american football, football, boxing and wrestling still do them.
  • I've gotten like 3 head injuries and several lower body injuries in sports and my brain still functions perfectly fine I'm literally writing a massive guide.

𝗛𝗮𝗯𝗶𝘁𝘀​

• I won't waste your time, here's how to optimize habits for brain health.
• Sweat
• Don't watch porn or jack off
• Practice delayed gratification
• Cold exposure
• Don't listen to music, you can listen to sound though
• Journaling: Dump all your thoughts in the journal
• Sunlight; especially in the morning but also during the day
• Don't watch short form content
• Don't watch dopamine videos (some videos may be educational, but kill dopamine receptors.
• Don't engage in empty content (news, series, TV etc)
• Work hard towards your purpose
• Don't use social media
• Red light therapy
• Learn
• Excercise the brain, e.g chess (Top G plays chess)
• Read
• Learn a language
• Meditate
• Don't use earbuds they bad for your brain
• Limit EMF and cut out bluetooth, they give brain cancer

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲​

• Lower your screen time; More screentime = Smaller brain
• Don't be fat
• Have good relationships (Woman, family etc)
• Control your feelings
• Dopamine Detox
• Have a purpose
• Challange yourself and work hard
• Be social
• Don't have a chaotic life, have it clean and in order
• Limit inflammation
• Limit background noises when working
• Work when it fits your chronotype, and experiment when you're brain is the best
• Sleep wel
• Have a clean environment
• Have good physical health
• Have good mental health

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻​

𝗙𝗼𝗼𝗱𝘀 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀​

• Don't do drugs
• Don't drink alcohol
• Eat Eggs (2+ daily)
• No artifical sweeteners
• Eat Healthy fats
• No added sugars
• Ingest Fiber
• Eat fermented foods
• Do intermittent fasting
• Do a 24h fast once a month
• Don't drink caffeine
• Eat Ginger
• 12 Cups of dark berries (Blueberries, blackcurrant, and blackberries)
• Limit before work
• Eat once a day
• Protein (1g/pound of bodyweight)
• Tryptrophan (Turkey, eggs cheese)
• Tyrosine (Lean meats, nuts, cheese)
• Egg yolks
• Omega 3
• 3L of water
• Enough electrolytes

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• Myo inositol every other day
• Alpha GPC 400mg
• Omega 3
• Phosphatidylserine 300mg a day if you are not already consuming a lot of meat and fish
• 12g of choline (Some don't need to supplement with it, some need
• 110g of L Glutamine
• 13g of EPA
• 5g of creatine
• Pro and pre piotic supplements

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• Focus on removing negative things, not adding positive things
• Have positive and masculine self talk
• Your brain is for having ideas, not storing them
• Stop caring about the things you can't change or are not in your control
• Do essentialism
• Be humble
• Visualize the thing you want and you having excellent brain health, your brain being big and you having a sharp brain
• Affirmations: You have a big brain, your brain is healthy, etc
• Say to yourself the thing you want (If you want more T, think "I WANT MORE TESTOSTERONE")
• Think positive

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲​

• Before starting this section I just want to say that you NEED to be checking yourself for a varioceles every week, if you don't what it is look it up.
• Varioceles make you INFERTILE and lower your T.

𝗧𝗮𝗯𝗹𝗲 𝗼𝗳 𝗰𝗼𝗻𝘁𝗲𝗻𝘁𝘀​

• Work
• Mindset
• Social
• Breathing
• (Sleep and stress could be included but just read those sections of the guide)
• Diet
• Excersise
• Sunlight and nature
• Semen retention
• Estrogenics
• Supplements
• Miscellaneous

𝗪𝗼𝗿𝗸​

• I think this will be one of the shortest sections of the guide, but you still wanna read it.
• Firstly: HAVE A PURPOSE. If you don't have a purpose, your losing T as we speak. If you don't know what your purpose is, your purpose is to find your purpose.
• Deep work increases testosterone, do at least 2 hours of deep work each day
• While doing deep work, try to be in the flow state.
• While working, move around every 30 minutes, being sedentary is KILLING testosterone
• If possible, work standing. Get a standing desk

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘇𝗶𝗻𝗴​

• Visualize yourself doing the things that increase testosterone
• Visualize yourself with high testosterone
• Visualise yourself beating your competition
• Visualize people trying to take what you have (Money girls etc) then you beating them and defending your place
• Visualize yourself being the tribe leader
• Think competetive thoughts, "I'm gonna take his place" "I am going to get more subscriber than him" etc etc

𝗕𝗲𝗹𝗶𝗲𝗳𝘀​

• YOU have high testosterone (tell yourself a number, e.g 1249 ng/dl)
• Only submit to God, no one else
• Tell yourself "I WANT MORE TESTOSTERONE"
• Always look out for little signs that might mean high T, if you gained a little muscle convince yourself your T is higher

𝗢𝘁𝗵𝗲𝗿​

• Challange yourself, every day
• Deserve high testosterone, if you just sit on your ass working the whole day (Even if it's productive) and go to the gym a couple days a week (16), then you DON'T deserve high testosterone
• Take W's
• Go out of your comfort zone
• Have a masculine mindset (Stoic, disciplined etc)
• Face your fears
• Take responsibility
• Don't ask for permission for things (Except for sex ofc)
• Provide to other
• Challange yourself mentally, for example by having a strict routine
• Be competetive
• Reframe situations as testosterone boosting, (Don't use this to cope, have common sense)

𝗦𝗼𝗰𝗶𝗮𝗹​

𝗚𝗶𝗿𝗹𝘀​

• Speak 2 girls everyday, no coping. Do it on the weekends too, if you didn't do it during the day, go out with the sole purpose of speaking to girls
• Flirt with girls
• Don't get complacent in relatsionships

𝗠𝗲𝗻​

• Give value to your tribe (ACTION STEP: Give help to someone asking for advice or make a high quality guide)
• Be with competetive men who push you to your limits and keep you accountable
• Be with masculine men, not with the wierd skinny neck gamer friends of yours
• Be the tribe leader
• Have a masculine role model/father figure/mentor if you're not the tribe leader
• Talk about masculine things

𝗢𝘁𝗵𝗲𝗿​

• Have status
• Move up in the social hierarchy
• Socialize for 1 hour each day
• Have an open body language
• If you for some reason can't socialize in real life (Shouldn't be the case for 99.9% of you) go on VIDEO calls with people
• Talk to strangers

𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴​

• If you're breathing with your mouth, you're getting stupider, uglier and lower T. From now on, ONLY breath with your nose (Unless swimming)
• Do testicle breathing, here's how you do it:
  1. Inhale deeply, pull testicles up and contract the mula bandha
  2. Exhale deeply, lower your testicles down, and release
  3. Hold full retention, visualize and energy coming from your testicles to your brain
• Do this while nose breathing

𝗗𝗶𝗲𝘁​

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗲𝗮𝘁​

• Rosemary (Blocks DHT)
• Almonds (Lots of SHBG)
• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide
• Essentially all modern food
• All mints (mint, spearmint, peppermint) (teas, toothpastes, chewing gums)
• Lavender
• Don't smoke vape or drink

𝗙𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗲𝗮𝘁​

• Ribeye steak
• Avocados
• Eggs (4 eggs daily)
• Brazil nuts
• Ginger
• High quality dairy
• Raw honey
• Tenderloin steaks
• Organ meats (Especially liver)
• Animal based fats (Butter, ghee, tallow, raw cream)
• Bone broth
• Coconut water
• Fruit (If you not buying organic opt for pineapple, mango, watermelon and kiwi)
• Salt
• Antioxidant rich foods

𝗢𝘁𝗵𝗲𝗿​

• Do intermittent fasting
• Your calories should be: 30% Protein / 40% Carbs / 30% Fat
• Don't eat more than 50g of sugar, or else you'll lose T
• Stick to your diet 99.9%
• Manage your omega 36 ratio
• Calorie restriction kills T
• Don't cook with olive oil, you can eat it though
• Don't dirty bulk, if you're bulking go for max 200 calories surplus

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝗲​

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁​

• The testosterone workout consists of 6 sets of 10 repetions of 80% of failure. Have 2 minutes of rest between each set.
• Along with this, these excerises boost testosterone:
  • Martial arts
  • Sprints

𝗦𝗮𝗺𝗽𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗹𝗮𝗻:​

• 𝗠𝗼𝗻𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of squats6 sets of 10 reps at 80% failure of chin ups6 sets of 10 reps at 80% failure of deadlifts
• 𝗧𝘂𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆:75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗙𝗿𝗶𝗱𝗮𝘆:6 sets of 10 reps at 80% failure of Bench press6 sets of 10 reps at 80% failure of Rows6 sets of 10 reps at 80% failure of Military press
• 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆75 minutes of martial arts20 second sprints, 90 second rest, repeat 48x
• 𝗦𝘂𝗻𝗱𝗮𝘆Rest

𝗢𝘁𝗵𝗲𝗿​

• No workout should exceed 60 minutes, or 75 minutes for cardio
• Don't cycle for more than 5 hours a week or else your damaging your prostate
• Get 10k barefoot steps each day
• Have good pelvic floor health
• Excersise in the sun
• If you're over 15%bf then you should lose fat
• Stretching
• Do 1020 push ups every 30 seconds, obviously you don't have to if you spending time with people etc (ACTION STEP: Do 20 push ups RN)
• Take a cold shower before you excerise to keep your balls cold
• Train with good form

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 & 𝗻𝗮𝘁𝘂𝗿𝗲​

𝗡𝗮𝘁𝘂𝗿𝗲​

• As mentioned earlier, get 10k barefoot steps every day
• Buy a house in nature (That fits the criteria of the environment section), don't live in cities if possible
• Spend at least 1 hour a day in nature
• Work in nature

𝗦𝘂𝗻​

• Get as much sunlight as humanly possible, do EVERYTIHNG you can to get more
• View morning sunlight for 30 minutes
• View sun during the day for 30 minutes
• View the sunset
• Sun your balls
• If there's light outside and you can see, there's sunlight
• I shouldn't have to tell you guys this but I will but DON'T STARE AT THE SUN AND BLINK IF YOU MUST
• Have as little clothes as possible when getting sunlight
• Don't view light between 10pm4am

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻​

• I'm assuming you know what this is but if you don't, it's retaning your semen (not cumming)

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗶𝗽𝘀​

• Only have sex when you have the masculine drive to it
• Have sex without cumming
• NEVER fap
• Don't watch porn

𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗼𝗽 𝗳𝗮𝗽𝗽𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗼𝗻𝗸𝗲𝘆​

𝗠𝗶𝗻𝗱𝘀𝗲𝘁​

• You don't want sexual pleasure, you are just lonely and din't get enough love as a child
• Sexual energy isn't bad, God made for us to be fruitful and multiply, but it's bad when you use it bad, e.g porn, hookups, sex before marriage etc
• HARNESS your sexual energy, and use it as aggresion to reach your goals, and become the man you need to be to provide for your family
• While your sitting here fapping like a little monkey, another man is going to run past you in the race and impregnate the woman that was reserved for YOU, and you have now lost your dream family because you fapped.
• A girlfriend is not the cure, you'll just be needy, clingy, anxious and the relationship will be bad.
• Sex isn't bad, unless it's before marriage
• Don't count a streak
• Change your identity, you're no longer a fapper, you're free from it and your better than it.

𝗦𝗼𝗰𝗶𝗮𝗹 𝗺𝗲𝗱𝗶𝗮​

• Don't use website blokcers, you'll just relapse again when you don't have them anymore
• Make your technology boring, grayscale, screentime widget, time limit etc
• Delete ALL social media, espacially Instagram and TikTok
• Go on a dopamine detox
• Don't listen to music about people rapping about having sex with girls etc

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Do deep breathing
• Be very social, talk to new people, be with friends etc, but don't set wierd goals, the goal is to stop being an autist not go deeper in the autistic rabbit hole
• Have strong willpower
• Have an accontability partner, or you can use this post as accountablity
• When you get a desire, say to yourself that you can do it, but in 5 minutes, in those 5 minutes you're gonna: Breath deeply all the time, go for a small walk, read, read this section of the post
• Be grateful
• Hug your mom

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀​

We will lower Estrogen by using the 'Stop, Block, Convert, Destroy' system made by Zach Young.

𝗦𝘁𝗼𝗽​

• The way we stop estrogen is by lowering Aromatase, we do this by:

Zinc

• Supplements
• Beef
• Oysters

Melatonin:

• Olive oil
• Cherries
• Strawberries
• Grapes
• DON'T take supplements for Melatonin.

Selenium:

• Eat brazil nuts

Vitamin C

• Get it from Citrus fruits

Vitamin D

• Sun
• Fatty fish
• Eggs
• Supplements

Flavinoids to reduce Aromatase:

• indole3carbinol (cruciferous vegetables)
• Quercitin (grape fruits)
• Resveratrol (grape seed extract)
• Curcumin (turmeric)
• Ellagic acid (pomegranates)

𝗕𝗹𝗼𝗰𝗸​

• We will do this by blocking the receptors.

Vitamin K

• Cruciferous vegetables
• Kiwi
• Beef liver

Citrus fruits

• Kiwi
• Oranges
• Grapefruit
• Lime
• Lemon
• Mandarin
• Clementine

𝗖𝗼𝗻𝘃𝗲𝗿𝘁​

DIM

• Cruciferous vegetables

Magnesium

• Supplements

Selenium

• Brazil nuts

Vitamin B6

• Liver
• Tuna
• Salmon
• Poultry

Vitamin A

• Beef liver
• Every food

Iodine

• Sea salt
• Diary
• Eggs
• Liver

Omega 3

• Fish
• Eggs I think

𝗗𝗲𝘀𝘁𝗿𝗼𝘆​

• This will be done by detoxifying your liver.
• Lower bodyfat
• Pee
• No alcohol
• More fiber
• Water

𝗔𝘃𝗼𝗶𝗱​

𝗣𝗹𝗮𝘀𝘁𝗶𝗰𝘀​

• Don't eat from plastics or buy food in plastic
• Get wooden or ceramic bowls not plastic
• Get a real leather pencil case, not fake
• Make sure your coffee maker is made from glass
• Get a metal ruler
• Don't use a phone case
• Get a metal pen
• Get metal cutlery/utensils
• Drink from glass, not plastic cups
• Get a metal water bottle and remove the silicone thing in the cap
• Remove your phone case
• Don't drink tea (Your putting a plastic bag into hot water, your literally melting thousands of microplastics into your food)
• Get glass container
• Get food packaging and tupperware things made in glass
• Don't have a plastic toilet seat
• Have a real leather or wooden chair
• Make sure your water tank is not made from plastic
• Get a wooden spatula
• Don't have vinyl flooring, get wood
• Have wood, concrete or stone walls not unatural stuff
• Have a wooden toothbursh
• Don't use plastic bags, use cotton
• Get wooden storage contianer, not plastic
• Use a natural rope gear strapping thing
• Don't use floats
• Don't use coolers
• Don't use plastic containers, get glass
• Tires on the road are plastic machineguns
• Use pipe film containers without plastic
• Don't use laminated safety glasses
• Car windshield is estrogenic

𝗙𝗼𝗼𝗱​

• No seed oils
• Don't eat grains
• Get raw milk or organic low pasturized milk if you're gonna drink it, if you can't do either one of those don't drink milk
• Get a water filter, don't drink tap water
• Drink salt water, or ingest fair amount of salt
• Don't use sea salt, since it comes from the ocean which is full of plastics, use pink himalayan sea salt instead

𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹 𝘀𝘁𝘂𝗳𝗳​

• Resins paint is estrogenic
• Don't use latex paint coating
• Do not have the things that release like fragrance air thing (You get what I mean)
• Get all natural organic estrogenic free dish soap
• Don't use low quality toilet paper
• Organic paint to paint house
• Don't ingest fluoride
• Dont be in contact with chloride
• Get a shower filter and change it every 36 months
• Get natural organic estrogenic free dish soap
• Get natural organc bedding, pillow, pillow case, matress all those bed stuff
• Get natural organic estrogenic free shampoo, deodorant, toothpaste, hand soap, bodywash, skin care, sunscreen, lotion, body soap and shaving cream and any other toilet thngs
• Don't use fragrances
• Don't kiss women who wear makeup
• Get cotton towels
• Don't use teflon, get stainless steel pan
• Don't use carpets
• Use organic no dye cotton clothing, and loose underwear or don't use underwear
• Have a natural material backpack
• Don't use hand sanitizers
• Don't have estrogenic isolation in your house
• Don't have estrogenic foam cushion
• Don't drink or eat from cans
• Don't heat food in aluminium
• Don't touch receipts
• Don't use cardboard

𝗘𝗠𝗙𝘀​

• Don't put your phone in your pocket
• Use ethernet instead of WiFi
• Put your phone on airplane mode
• Don't have electronics in your bed room
• Buy the phone with the least EMFs
• Don't wear a digital watch
• Max 6h screntime each day
• Turn off your router when not in use

𝗢𝘁𝗵𝗲𝗿 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝗹𝗲𝘀𝘀 𝘀𝗽𝗲𝗿𝗺​

• Don't cross your legs, manspread
• Don't use a seatwarmer
• Don't sit for more than 5 hours
• Don't have big thighs
• Don't take warm showers
• Don't fap
• Have loose breathable underwear or don't use

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀​

• First: Don't care about recommended daily value of things, those are the bare minimum so you don't get DISEASES
• Ashwaganda 200mg
• Tongkat Ali 300mg
• Tribulus Terretis 200mg
• L citruline 150mg
• Fenugreek 500mg
• Boron 512mg
• Maca root 300mg
• Zinc 50mg
• Cordyceps militaris 50mg
• Red Panax Ginseng 50mg
• Potassium 12mg
• Iodine 40mg
• Vitamin K 400μg
• Black pepper 125mg
• All the supplements listed above are included in 1STMAN's Male Advantage supplement, it's alot cheaper to buy that than all of them individually.
• Shilajit 300500mg
• Ginger 1g
• Vitamin D 5000 IU
• Creatine minimum 5g a day, find what works best for you
• Bioniq supplement (Personalized supplement for your needs)

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀​

• Have accomplisments
• Challange the alpha
• Have erections and get blood flow to your dick, if your dick was to be limp all the time it would die
• Minimze injuries, especially to the head
• Don't take finastiride to avoid hair loss, your dick and sperm gets PERMANENTLY damaged
• Minimze being sick
• Do a dopamine detox
• Get in trouble, for example your at a place you're not allowed to be and a guy yells and you run away.
• Ice your balls for 1 minute
• If you are using a sauna have an ice pack between your legs to keep your balls cold
• Be in the ocean
• Meditate
• Take cold showers
• Disclaimer: I have no affiliation with the products mentioned whatsoever and I get no benefit from sharing them, I only share them to help you guys.

Reading this guide won't help you, the only way you make progress is by taking action on it. Make a list of all the things you could realisticly do and take action, or else nothing is gonna happen.

"You don't want to become the self-improvement autist," but actually, if you do everything from your list, you would be.

There are a lot of good, solid pieces of advice, but also a lot of bullshit. Some of the bullshit I remember:

Top G
"Top G"? For real? He embodies negativity toward almost everything you wrote.
He's just another fake "Alpha" Chad with a recessed face, a man who lies about his height and admits to trafficking people. A non-stoic dude, an alcoholic who smokes cigars and talks like he's macho, but he isn't.

110g of L-Glutamine
Correct the mistake, because there are plenty of people stupid enough to actually try consuming 110g of L-Glutamine per day.

Only submit to God (I know its optional)
Just want to share my thoughts. Personally, as a former believer, I’d say leaving God is better. Now I want to become an Übermensch (not that Aryan shit, but Nietzsche's Übermensch).

Have a masculine mindset (Stoic, disciplined, etc.)
Yeah, well, that's about right... but you can't be a stoic if you haven't been one all along—it's a condition. I mean, you can't become a stoic; you'll just be a denier. However, adopting stoic traits is possible.

Don't ask for permission for things (Except for sex, ofc)
And also for a lot of other things. Again, there are plenty of people with no brain or social skills at all, and plenty of kids who don't think complexly. "Can I walk through your group without hitting you?" No, I would punch you in the face and make my own clear path.

Provide to others
Just being a puppet for someone? I mean, exchanges are fine, but "providing" sounds like slavery...

The whole "tribe" thing is also shit. Use other people and get used less—that's how it works best.

I agree with a lot of things about masculinity, but some of this sounds like compensation for infantility. For real, you're too fixated on this, like:
"Be with masculine men, not with the weird skinny-neck gamer friends of yours."
LMAO, sure, I would abandon my buddy because he isn't masculine enough? Without even trying to help him improve? This, coming from the same guy who talks about tribes and providing for others...

Eating 4k+ calories in one sitting?
Okay, it's possible, but you could do a 16-hour fast and eat 1-3 times a day (with most calories from the second meal) and get almost identical results for HGH, but without the risk of insulin resistance.

Another thing why is it supposedly better to eat single-ingredient meals? (I’d love to see some evidence for that BS.) You can eat meat and vegetables at the same time. Just don't eat processed food.

"Don't have big thighs"
Yeah, just quit powerlifting and be skinny, or change ur genetics.

But still, MOSTLY A VERY GOOD POST. You really deserve the reputation of being a high-quality content poster, but I’d appreciate it if you started citing studies or at least providing some references, because you ain't doing allat irl, therefore u don't have experience with a lot of the things you wrote about, so it's just talk, but I still appreciate the effort.

 

[ENDMVP]

"You don't want to become the self-improvement autist," but actually, if you do everything from your list, you would be.

There are a lot of good, solid pieces of advice, but also a lot of bullshit. Some of the bullshit I remember:

Top G
"Top G"? For real? He embodies negativity toward almost everything you wrote.
He's just another fake "Alpha" Chad with a recessed face, a man who lies about his height and admits to trafficking people. A non-stoic dude, an alcoholic who smokes cigars and talks like he's macho, but he isn't.

110g of L-Glutamine
Correct the mistake, because there are plenty of people stupid enough to actually try consuming 110g of L-Glutamine per day.

Only submit to God (I know its optional)
Just want to share my thoughts. Personally, as a former believer, I’d say leaving God is better. Now I want to become an Übermensch (not that Aryan shit, but Nietzsche's Übermensch).

Have a masculine mindset (Stoic, disciplined, etc.)
Yeah, well, that's about right... but you can't be a stoic if you haven't been one all along—it's a condition. I mean, you can't become a stoic; you'll just be a denier. However, adopting stoic traits is possible.

Don't ask for permission for things (Except for sex, ofc)
And also for a lot of other things. Again, there are plenty of people with no brain or social skills at all, and plenty of kids who don't think complexly. "Can I walk through your group without hitting you?" No, I would punch you in the face and make my own clear path.

Provide to others
Just being a puppet for someone? I mean, exchanges are fine, but "providing" sounds like slavery...

The whole "tribe" thing is also shit. Use other people and get used less—that's how it works best.

I agree with a lot of things about masculinity, but some of this sounds like compensation for infantility. For real, you're too fixated on this, like:
"Be with masculine men, not with the weird skinny-neck gamer friends of yours."
LMAO, sure, I would abandon my buddy because he isn't masculine enough? Without even trying to help him improve? This, coming from the same guy who talks about tribes and providing for others...

Eating 4k+ calories in one sitting?
Okay, it's possible, but you could do a 16-hour fast and eat 1-3 times a day (with most calories from the second meal) and get almost identical results for HGH, but without the risk of insulin resistance.

Another thing why is it supposedly better to eat single-ingredient meals? (I’d love to see some evidence for that BS.) You can eat meat and vegetables at the same time. Just don't eat processed food.

"Don't have big thighs"
Yeah, just quit powerlifting and be skinny, or change ur genetics.

But still, MOSTLY A VERY GOOD POST. You really deserve the reputation of being a high-quality content poster, but I’d appreciate it if you started citing studies or at least providing some references, because you ain't doing allat irl, therefore u don't have experience with a lot of the things you wrote about, so it's just talk, but I still appreciate the effort.

By the way, I’m kind of an ugly manlet 175 cm, 84 kg, 13-15% body fat, with very short legs, a long torso, and a big head that want to get a piercing with a cross (which, by the way, was a very masculine trait during Roman times, but i just want to try it).
Also, if you see my old photo that I posted here—yes, that’s me. But now I have a buzz cut, though my neck is still only 46 cm.
So, you must mog me, therefore you're more right than I am.

 

[leF]

"You don't want to become the self-improvement autist," but actually, if you do everything from your list, you would be.

There are a lot of good, solid pieces of advice, but also a lot of bullshit. Some of the bullshit I remember:

Top G
"Top G"? For real? He embodies negativity toward almost everything you wrote.
He's just another fake "Alpha" Chad with a recessed face, a man who lies about his height and admits to trafficking people. A non-stoic dude, an alcoholic who smokes cigars and talks like he's macho, but he isn't.

110g of L-Glutamine
Correct the mistake, because there are plenty of people stupid enough to actually try consuming 110g of L-Glutamine per day.

Only submit to God (I know its optional)
Just want to share my thoughts. Personally, as a former believer, I’d say leaving God is better. Now I want to become an Übermensch (not that Aryan shit, but Nietzsche's Übermensch).

Have a masculine mindset (Stoic, disciplined, etc.)
Yeah, well, that's about right... but you can't be a stoic if you haven't been one all along—it's a condition. I mean, you can't become a stoic; you'll just be a denier. However, adopting stoic traits is possible.

Don't ask for permission for things (Except for sex, ofc)
And also for a lot of other things. Again, there are plenty of people with no brain or social skills at all, and plenty of kids who don't think complexly. "Can I walk through your group without hitting you?" No, I would punch you in the face and make my own clear path.

Provide to others
Just being a puppet for someone? I mean, exchanges are fine, but "providing" sounds like slavery...

The whole "tribe" thing is also shit. Use other people and get used less—that's how it works best.

I agree with a lot of things about masculinity, but some of this sounds like compensation for infantility. For real, you're too fixated on this, like:
"Be with masculine men, not with the weird skinny-neck gamer friends of yours."
LMAO, sure, I would abandon my buddy because he isn't masculine enough? Without even trying to help him improve? This, coming from the same guy who talks about tribes and providing for others...

Eating 4k+ calories in one sitting?
Okay, it's possible, but you could do a 16-hour fast and eat 1-3 times a day (with most calories from the second meal) and get almost identical results for HGH, but without the risk of insulin resistance.

Another thing why is it supposedly better to eat single-ingredient meals? (I’d love to see some evidence for that BS.) You can eat meat and vegetables at the same time. Just don't eat processed food.

"Don't have big thighs"
Yeah, just quit powerlifting and be skinny, or change ur genetics.

But still, MOSTLY A VERY GOOD POST. You really deserve the reputation of being a high-quality content poster, but I’d appreciate it if you started citing studies or at least providing some references, because you ain't doing allat irl, therefore u don't have experience with a lot of the things you wrote about, so it's just talk, but I still appreciate the effort.

Thanks for your feedbacks, I'll do better next time!

 

[wall]

why not jfl?

Probably bc plastic and bpa exposure