Okay, by the end of this video, you're

going to understand everything that

actually matters when it comes to

building muscle, shredding fat, so you

can get Hollywood jacked with the energy

of a rock star. I'm leaving no stone

unturned, literally just giving it all

away, what I've learned over the last

decade, uh 12 years to be exact, in my

own trial and error with this health and

fitness game, uh but also with working

closely one-on-one with other clients

over the last 3 years. I know what it's

like to in the beginning not really

understand how to eat, like what about

calories and macros? Do they even

matter? Like what are micronutrients?

How do I actually train? Like how do I

fit it all together? How does that apply

to my given lifestyle? I've made every

mistake in the book, and I've learned a

lot of this stuff the hard way, which

drilled all these concepts in my mind,

and I just want to give you away all the

shortcuts. Uh this all falls under the

umbrella of what I call anabolic

priming. So this this full training,

which is going to go pretty long, is

just going to be nutrition and training

explained. And again, this is like all

that matters, forget everything else

that you think that you know. Uh this is

what's actually going to create results.

As you can see, uh I didn't just

get my physique out of nowhere. I was

super skinny growing up, uh put on like

30, 40, um almost 50 lb of muscle. I've

got some other clients that have lost uh

body fat, gotten shredded, lost their

first 30 lb of muscle. I got plenty of

other testimonials on my Instagram page

if you want to go check that out at

garrett_salem.

Uh but just to show you this so you know

that I know what I'm talking about, and

um you know, as far as testosterone

goes, like this whole anabolic priming

thing, uh the idea is that you want to

prime your reproductive hormones, things

like testosterone, DHT, even your

thyroid hormones, dopamine, stuff like

that, raise that, uh and in in uh a

simultaneous fashion lower all of your

stress hormones, so stuff like cortisol,

adrenaline, uh estrogen, prolactin, all

the things that are antagonistic to your

thyroid, which really controls your

metabolism and all the other things that

are going to affect your energy, your

vitality, your brain power, your mental

focus. So, that not only you can look

the part, but actually feel the part. I

feel that there's a giant gap between

the bodybuilders who have the the

aesthetics, the physique, right? But,

they feel like crap. They look how they

want, they feel like crap. And then over

on this side of the equation, there's

all the guys that are super vital, you

know, they're they're like sunning their

ball their balls on the beach with a

loincloth, long ass hair, like, you

know, deep breath work all day. And

those guys, yeah, they might be super

vital, but they don't have the physique.

You want the best of both worlds, where

you look amazing, but you also feel

amazing. You you look how you want and

you feel the same way. There's no

mismatch in the equation. Um so, as you

can see, this is my testosterone 865 at

the time of this test right here. Free

testosterone was 18 at the time. This is

my physique.

Um if you want updates on these things,

go and check out my Instagram again.

Um but again, guys, this is just the

stuff that I have figured out the hard

way over many years of trial and error.

I remember the first time that I figured

out calories and macros. We're going to

go through that.

And that got me pretty far. Like in the

beginning of my journey, the first 3

years, I didn't have the physique that I

wanted. I I gained some weight, like 30

lb, but I still didn't have that

definition. I became a bigger version of

my unimpressive self. I start tracking

calories and macros, get shredded pretty

much in a matter of weeks. And that was

awesome. Like calories and macros was a

big breakthrough for me. But, I also saw

how that wasn't the only thing that

mattered, because if you forget all the

other things that are included in this

health and fitness game, you're going to

destroy your energy, your vitality. And

if you're only focused on the macros and

not the micros and all these other

things that go into how your metabolism

works.

You're only focusing on the metrics,

right? So, you only focusing on calories

and macros when you have like a crap

metabolism and not trying to boost that

higher so that you have more energy

production to work with, right? Like

think about your metabolism is how many

calories that you're burning on a given

day. I think this is one thing that a

lot of people don't really understand.

It's kind of tough to wrap their heads

around. But, if you have a low

functioning metabolism and you're just

trying to focus on calories and macros

to get shredded or whatever, like you

have to eat less and less calories

compared to somebody that has a high

functioning metabolism, right? But, you

still you have to be aware over like

where your your metabolism is

functioning at. You can't just go off

these broad examples that people these

broad calculations and formulas that

people come up with and pull out of

their ass because there's no telling

what your your metabolism is functioning

as, right? You might think that you have

a low metabolism, but you're just eating

too much. You might think that you have

a high functioning metabolism, but

you're not eating enough, right? So, a

lot of this in the beginning is trial

and error to get some awareness and know

where your metabolism is and then

undercutting that to get shredded and

then building on top of that over time

adding adding in a surplus of calories

so that you get bigger and stronger and

can add muscle to your frame without

overdoing it to the point where you're

gaining body fat. And then, you know,

just keeping it really conservative

until the point where you don't have to

track calories and macros anymore cuz I

went through that whole rabbit hole,

too, right? Like in the beginning of my

journey, I figured out calories and

macros, I made that like my god, my

idol. I literally every day was

tracking, talking to people about it.

People were probably sick of me because

I was like making it my personality. And

after a while, it gets so so dreadful,

so tedious, so uh, you know,

mind-numbing and it just fries your

brain because you're burning up all this

mental capital trying to build a puzzle

or like do a big math equation every

day, when that's not what you want to be

focused on, right? You want to get onto,

you know, you want to focus on bigger

and and better, more important things in

your life than your physique or, you

know, your your body fat percentage, how

much muscle mass that you have, or like

how crap you feel in the morning. I

remember what it's like waking up in the

morning, looking in the mirror, and

seeing in my physique, right? Like, I'm

not happy with how I'm looking.

Um, and you carry that into your day,

right? Whatever your job is, I've I've

done this as a construction worker, and

I've also done it, um, you know, selling

life insurance and and being a manager

in a life insurance company, and having

a team that was looking towards me to

inspire and motivate and lead them, and

if I'm not bringing the energy or that

that proper mindset, uh, to the to the

field, I'm not going to be able to, uh,

you know, play my part in the equation.

And other people are going to suffer

because because of it. So, this is not

just about you, it's about the people

around you, right? And if I was bringing

that bad energy into my day, it was just

destroying my day. I get home at the end

of the day, had a bad day at work, I'm

going to sleep thinking about it, I'm

dreaming about it, the cycle repeats

itself over and over and over. And I

know how disorienting it is that there's

like no freaking, um,

there's no there's no consistency in

what all these different gurus are

talking about. There's like the keto

guys, there's the people that are that

are saying you can't eat any carbs, then

there's people that are like, "Oh, you

need to eat really high protein." Then

there's the people that are like,

"Calories don't matter." Then there's

other people that say, "Oh, calories do

matter, you need to be tracking all the

time." And then there's like the

workouts, right? Like, is it the David

Goggins thing where you're beating the

crap out of yourself, mutilating your

body 24/7 just to keep your your energy

expenditure high enough so that it

doesn't matter what you eat.

Or is it like, you know, a really

minimalistic plan where you're only

working out like once or twice a week? I

find it's kind of in the middle a lot of

the time. A balanced diet is key and

there's a a moderate training program

that I want to go through with you.

But again, everything that I'm going to

show you goes back to nurturing your

hormonal health so that you can prime

these reproductive hormones that will

make you really jacked and really lean,

but also super energized. Like I always

say, energy of a rockstar. You don't

want to just look pretty, you want to be

like a really effective person, really

productive person. Because back in the

day when I had gotten shredded with the

calories and the macros and like, you

know, my training was on point at that

at that point in my life,

there was a point where it didn't, you

know, it didn't make up for the lack of

energy, all the brain fog I had, for the

for the anxiety and the depression and,

you know, all the all the weird uh all

the weird inconsistencies and like how I

was feeling and just not being able to

carry myself through the day in a way

that even really made an impact on the

people that I was around, like my my

coworkers, my clients that I was hanging

out with, right? But also my family. If

I was super shredded, a lot of the time

my mood was horrible, which nobody wants

to be around somebody that has a

horrible mood. You just end up being

like a, you know, it's contagious. They

feel whatever you feel. So, again, this

is about making sure that your head is

on straight. If your physique is not in

check and your hormones aren't balanced

out properly, you're not going to be

able to think straight, you're going to

be more susceptible to getting SIOP'd

and life is just going to be a a

nightmare because you're just trying to

survive throughout the day. You want to

get to the point where you're not just

surviving, but you're thriving. This

should amplify every other part of your

life. I'm a testament to that. I've got

plenty of client testimonials on my page

that are a testament to that. I want you

to be a testament to that. So, let's

dive into it. Enough talking. Um long

introduction, but let's get into it. So,

nutrition. Um I want to just start off

by talking about calories. I know if you

follow me on my Instagram uh or even in

my YouTube, I'm always talking about,

"Hey, you you want to get to the point

where you're not tracking calories."

That doesn't mean that you shouldn't be

aware

of like what calories are and understand

them at least at a basic level.

Eventually, you'll get to the point

where this doesn't even matter. And

that's going to come with consistency,

but also just like in the beginning

awareness until you get that unconscious

confidence. So, let's talk about

calories explained.

Um you know, calories are nothing more

than a unit of energy. You're consuming

calories when you eat or drink and

you'll burn calories by existing and

moving. Our daily caloric intake will

vary based off the current state of our

metabolism, our activity level, and our

goals at that time. Um so, like when I

say daily caloric intake, I'm just

talking about like what your goal is at

that moment. And if your goal is to

build muscle, a calorie surplus is going

to be best. If your goal is to lose body

fat, a calorie deficit is going to be

required for that, right? So,

maintenance calories, uh otherwise known

as the amount of calories that you can

consume daily and not gain or lose any

weight with,

um

they will largely be determined by the

current state of your metabolism. So,

when I'm talking about your metabolism,

I'm talking about whatever amount of

calories that you're burning on a

day-to-day basis. If you have a

high-functioning metabolism, your

thyroid is thriving,

um and and you have like great metabolic

health, you're naturally going to have a

higher metabolism. If you are really

stressed, really, you know, slow-moving,

and not really thriving, you're you're

experiencing a lot of metabolic

dysfunction, your your metabolism is is,

you know, usually

uh predicted at a very low level. And

that is synonymous with um or correlated

with just being a crabby a crabby jerk

or, you know, not having the mental

clarity that you want, not being able to

articulate yourself on a day-to-day

basis,

um or just plain not being able to

control your physique at any point

throughout the entire year. And this

This is all just focused on, "Hey, how

do I get control over my physique so I

never have to rely on anybody for my

appearance ever again the rest of my

life."

Um and so, to to, you know, continue to

state this, the average active person

will burn roughly 15 calories per pound

of body weight. This isn't an exact, uh

you know, an exact um

formula. Like, it's it's subject to some

error. Uh there's a margin for error,

but uh just keep that in mind. A less

active person with a slower metabolism

might only burn like 13 to 14 calories

daily or even less than that. But, a

highly active person with a

high-functioning metabolism might burn

like 16 to 17 uh calories daily or more.

So, another way to think about this,

too, is like, are you a really

slow-moving person, like a really calm

person, or are you like really fidgety?

This is why you'll see like crackheads

are often like really really lean. It's

not always because of the amount of food

that they're eating, but they're like

moving around so much. It's that

non-exercise activity, can't remember

what the T is in that acronym NEAT, um

but you you writing something down on a

piece of paper, that's going to be

burning calories. Um what I'll say,

though, do not guess the state of your

metabolism. Take action and reflect. Do

an experiment, and we'll get into how to

do that. So, weight loss will occur when

you

when you undermine your metabolism,

right? So, like, let's say your

metabolism is here,

um and your maintenance calories, you

need to bring the calories that you're

eating every day

under that amount. So, this could be

your metabolic function, also your

energy expenditure, and pretty much just

like how uh how anabolic you are on a

day-to-day basis, right? You'll hear me

say that again and again and again. So,

again, this is referred to as a calorie

deficit. Weight gain will occur when you

exceed your metabolism or your

maintenance calories, and this is

referred to as a surplus. So, again,

metabolism is here, you need to exceed

that metabolism so that you can be in a

surplus, and these extra calories will

be added as either muscle,

uh lean mass, which could be water

weight and glucose, or body fat if it is

too, you know, over the top. And we'll

go into that. Um

so, fat loss will occur

uh if we can maintain our strength and

hit our minimum protein requirements

within a calorie deficit. So, again,

we'll get into macros in a second, but

protein, fats, and carbs, they make up

that calorie count um because proteins,

fats, and carbs, they're all made of

calories,

uh but we need to maintain our strength

to give our body a good reason to hold

on to the muscle that we do have, and uh

hit the appropriate protein intake to

make sure that we're able to rebuild the

muscle tissues that we're, you know,

thrashing up in the workouts. Um and

then, obviously, the other uh deficit in

calories will be stripped away through

body fat. Muscle growth will occur if we

can combine a calorie surplus with

progressive overload, adequate protein

and carbs,

um and progressive overload just means

that you are consistently adding more

and more mechanical tension to your

physique in specific areas over time.

So, this is like 1 week you do 100 lb on

bench press, the next week you do 105,

the next week you do 110, and so on.

We'll talk about that in the training

portion. Um so, again, cutting calories,

multiply your current body weight by 10

or 12 and eat that amount of calories

daily. That's just a rough estimate of

what you could do if you're burning, you

know, 15 calories per pound of body

weight, but even if you have a lower

functioning metabolism at like 13 or 14,

multiplying it by 10, I've found with my

coaching clients, is usually an easy way

to at least get on the track of what a

calorie deficit would be for you. Um now

bulking calories, you'll take your

maintenance calories on rest days and

you'll add an additional 500 calories on

lifting days or on all days. It's kind

of up to you and what your your coach or

or you decide for how you want to go

about this thing. So as far as cal-

calculating the calories, um examples

here. Let's say that you weigh 180 lb

and you want to lose body fat.

Eat 1,800 calories daily. That's a good

starting point, right? And we'll talk

about how to adjust that as time goes on

to make sure that we're actually uh

achieving what we're setting out to do

so. Um 180 lb * 10 calories is 1,800

calories. That's how we get to that

amount because if you're burning roughly

15 calories per pound of body weight,

then you know, that would say that you

are in a

um a 500 calorie surplus every day,

right? So refeed day, you know, let So a

refeed day, we'll talk about that, um

but a refeed day is essentially an extra

uh amount of carbs, usually just extra

calories in general, but generally

they're going to come from carbs. And

this is to support leptin, which is one

of your hunger hormones, the one that

makes you feel full, which can be really

low when you're in a calorie deficit for

too long. That's why eventually it

becomes harder and harder and harder to

maintain your cutting plan uh if you're

just eating below your metabolic needs,

so to speak. Your brain is like, "Okay,

we're starving,

right? We're eating ourself for energy

right now. We need more calories so that

we can support uh you know, what the

amount of energy that we're burning up

day to day." And so your body sends

signals to your brain, which send hunger

signal uh which send hunger hormones uh

throughout your system so that you'll

actually feel hungry enough to eat food

and make up for the deficit, right? So

the refeed day can help keep that at

bay, uh but it can also replenish your

glucose and glycogen reserves in your

muscles, which will be depleted when

you're on a cut, right? When you first

start cutting, you're probably going to

lose like 3 to 5 lb in the first couple

of days. You didn't lose 5 lb of fat in

the first couple of days. Generally,

it's just water weight and glucose.

Um but this is why over time you might

start to look leaner and leaner and

leaner, but you also might start looking

flatter and flatter. And when I say

flat, I just mean like your muscles

don't have that puffiness because

they're not full of glucose. So again,

the refeed day, which is pretty much

what has evolved into a cheat day, which

doesn't exist. Get that Get that word

out of your head. There's no such thing

as a cheat day. That creates a bad

relationship with food. Don't even think

about it like that. But a cheat day is a

uh you know, an uncalculated

and an uneducated amount of uh extra

calories on on what should be a refeed

day, right? It has evolved into a cheat

day.

Um so your refeed day might be an extra

additional 600 calories, mostly from

carbs. It could be like 2,400 calories

on one or two days out of the week. With

my clients, I at least do uh

two days out of the week because we're

doing a 3-day a week workout plan. Uh

generally just Monday, Wednesday,

Friday, and that's like a upper body,

lower body, upper body plan. So if I was

going to do two days a week, I would

have it on both upper body days. If I

was going to do it once a week, it would

just be on the upper body day because

your body wants to get rid of the upper

body muscle, whereas your leg size and

strength is correlated with your life

expectancy. Um now, if you weigh 160 lb

and you want to bulk, eat 2,400 calories

a day, right? Um I and on rest days eat

2,900 calories on lifting days. So 160 *

15 is about 2,400 in maintenance. And

right, this is just a uh

you know, a rough estimate. And and

we'll talk about, you know, I keep

bringing that up, but I'll I'll explain

why that's important in a second. Add

500 to that and you get 900 bulking

calories for those lifting days This I

would do.

Now, as far as gauging progress, weigh

yourself daily as soon as you wake up

after using the bathroom. You want to

keep your weighing conditions

consistent. So, when I when I say this,

what I mean is don't weigh yourself with

clothes one day and without clothes the

next day. Don't weigh yourself before

taking a piss before and next day after

taking a piss. Don't take a dump one day

and not take a dump the next day.

Um don't weigh yourself at 9:00 a.m. one

day and like 3:00 p.m. one day. You want

to do it in the morning when you are the

lightest after because you're kind of

dehydrated, right? So, that's going to

show your true weight more than

anything. As time goes on in the day, if

you're weighing yourself at night or at

the gym with that faulty ass scale, um

you know, that's that's generally in the

gym, there's no telling that it's tuned

correctly, but there's also no telling

that you're not full of extra water

weight or like food in your stomach. Um

or, you know, it depends on when you

went to the bathroom. So, again,

weigh yourself in the morning as soon as

you wake up. That's the best time to do

it. Take progress photos and

measurements at least once a month. I

would do this in the morning, not at the

end of the day when you're full of food.

Um

and if you're not losing or gaining

weight, check your measurements and your

photos before determining that

adjustments are necessary. So, body

weight is not the only metric that we

need to pay attention to. Say that

you're trying to lose body fat and get

leaner and lose weight in the beginning.

Um sometimes, you might be in more of a

recomp than you are a fat loss I mean,

you might you might be in a recomp more

than you are like a weight loss phase.

Because if you are if you're losing body

fat

and you're gaining muscle at the same

time, say that you're like these are

your two, uh you know, levels of fat and

and muscle mass. If you are losing body

fat and gaining muscle mass

simultaneously, they're still going to

even out to the same amount of body

weight, right? But, if you take a look

at your waist measurement and you're

down like an inch, inch and a half,

which I I find my clients usually

experience this, especially if they

don't have a massive amount of weight to

lose. But, if you are

if you are building strength in the gym,

your body weight is staying the same,

but your waist measurement is going

down, that is a telltale sign that you

are losing body fat and increasing

muscle mass.

And then, you know, take photos because

what are we doing this for? It's not to

get lesser in weight, it's not to get

heavier in weight. We want to look

better in the mirror. The first time

that I lost 15 lb, people were asking me

how much weight that I gained.

Sit on that for a second. The first time

that I lost 15 lb, this dude ran up to

me in the gym. He was like, "Bro, what

are you on? How much weight have you

gained?" And I was like, "Dude, I'm like

I'm like 15 lb down." It's because if

you lose body fat, you gain definition

and you look bigger. It's an optical

illusion. So,

your weight isn't the only important

thing, right? A lot of guys are so

caught up in this I don't want to get

below I don't want to get below 180 lb.

I don't want to get below 160 lb. Well,

you're not going to have the abs that

you want, dude. Like

first off, get the abs first and then we

can add the weight back without gaining

the body fat back. And that's, you know,

where the the calories come in and, you

know, I talk about this extensively with

my my coaching clients.

If you you're interested in that, you

know, hit me up on Instagram or book a

call with the link in the description.

But, the key here is the transition. You

don't want to just undo all your

progress after your weight loss journey

and just like jump into a giant surplus

as your metabolism is super down low.

Um

But, but I digress. If you're not losing

or gaining weight, check the

measurements and the photos before

determining if the adjustments are

necessary. Can't emphasize that enough.

Don't make the adjustments hastily,

right? Like wait it another 1 to 2 weeks

before doing anything. If you're not

seeing the scale move in the direction

you wish, add or subtract 100 to 200

calories daily and reflect on the data

after another week. So, this is why I

said, don't just be so focused on

um

you know, don't just be focused on the

weight. Sometimes your waist measurement

could improve. If your strength keeps

going up, um that's another telltale

sign that you're increasing muscle,

which is what we want. Like toning comes

down to losing body fat and increasing

muscle mass.

Um if you're achieving at least one of

those at any given time, you're in good

shape. But again, if you're not seeing

the scale move in the direction you want

and things are going well and you've got

room to add more calories or subtract

more calories without feeling like

you're going to die or or like you're

going to spill over, um then we can, you

know, assume that hey, that body weight

times 15 calculation probably wasn't on

par with where my metabolism or my

maintenance calories really are. Right?

So, this is why I say,

action, reflect,

iterate, or adjust, and then repeat. So,

always take action, reflect on the data,

you know, make the adjustments, and then

decide what to do in the future. So,

don't adjust the calories until you can

say for sure, "Okay, I'm losing weight,

I'm not losing weight, or I am gaining

weight." And then just depending on what

your goals are at that moment, then move

forward. Expect your weight to zig and

zag. I can't emphasize this enough.

Uh your weight is not going to go bam,

it's not going to go boom, it's

literally going to go zig and zag and

zig and zag on the way down and same

deal on the way up. So, don't look for

the average. Don't don't waste your time

like adding all the weights up and

seeing like if it's trending downward or

anything. Just look for the weekly low.

Um your body weight could stay the same

for like a week, maybe even two, but out

of nowhere just drop down.

Um

but on a given week, you might see that

your body weight, like it it almost it

was like a pound lower than all the

other um

all the other days, right? Or it might

be 3 lb down on on one specific day, but

on the all the other days it was a lot

higher. So,

again, you just want to see that it's

trending downward. Focus on the low, not

the average. Let's talk about

macronutrients. And again, I found a lot

more benefit in focusing on

micronutrients, but it's because I had

the established consistency with the

macronutrients and and made that

unconscious competence

a reality for myself before I even

started focusing on micronutrients.

But again, you can't just stay at

macronutrients because that's not the

only thing that matters, right? [snorts]

So, let's talk about protein. The

function of protein is it is essential

to build or repair muscle and connective

tissues in addition to many other bodily

processes

regarding hormones and routine

maintenance.

The most satiating macronutrient is

going to be protein. This is why eating

like a ridiculous amount of chicken or a

pound of beef or, you know, whatever

amount of fish is is very

very filling compared to just eating

like a whole sleeve of Oreos or like,

you know, a bunch of carbs.

Fat is also very satiating, but protein

definitely the most satiating. You only

really need 0.82 g per pound of gold

body weight to retain or gain muscle

mass.

A lot of people think it's way over that

amount. They're talking about 1.5 to

times

2 g per pound of body weight, and that's

just

if you're eating that much protein.

Number one, you have to rely on

supplements to get there,

which means you have to start consuming

synthetic and fake foods. But,

you also just end up like slashing your

fats and your carbs down super low, and

then your testosterone and your other

reproductive hormones

plummet, which makes you feel like crap.

It also lowers your metabolism and makes

the whole uh process a lot more

annoying.

Now, uh though protein is very very

thermogenic, uh increases your

metabolism. More protein is not always

the right answer. Again, the upper limit

is usually about 1.2 g per pound of gold

body weight. Any more than that and

you're just going to kind of get

diminishing returns.

>> [snorts]

>> Um if you're 180 lb and trying to cut

down to 170, 139 g is your minimum

protein requirement. So, yes, you could

eat as low as 139 g. For good measure, I

usually do at least a little bit above

that. I would probably go to 145 or at

least 150. Um and uh if you're trying to

bulk to 200 lb, you're going to see

diminishing returns on anything above

240 g daily.

>> [snorts]

>> Um again, that 1.2

uh g per pound of gold body weight is is

what you want to keep in mind. And then

0.82 g on the low end. Um now, let's

talk about fat.

Uh healthy fats from saturated or mono

and saturated sources will keep your

testosterone levels in check. They'll

also keep you satiated and support your

joint health. So, steer clear of

polyunsaturated fats and trans fats.

Um that's like stuff that you can find

at McDonald's. Polyunsaturated fats are

are what seed oils are.

Um and and they're found in nuts.

They're found in poultry. Um you know,

some fatty fish, too. But, these create

oxidative stress and lower reproductive

hormones such as testosterone, but also

thyroid hormone. Um and your thyroid

controls your metabolism. Again, I'm

going to keep reiterating, we're talking

about hormones that affect how many

calories you're burning on a day-to-day

basis. It's not just the, you know, I am

where I am and I'm going to eat less

than that. It's like, how do I increase

the amount of calories that I'm burning?

Become an energy-burning

machine, an anabolic powerhouse, as I

like to say.

You want to keep your fats about 35% of

the total calories for good measure.

I've seen coaching client coaching

uh coaches really destroy their clients

in having them eat like 20% fat diets,

25% fat diets. There's a graph that I've

seen that has uh testosterone levels on

a 20% fat diet versus a 40% fat diet,

and it really is night and day. The 40%

fat diet is obviously higher. Not to say

that you need to go up that high and or

higher. Like, I'm not talking about

doing keto because then you're nuking

your your carbs so low that you

experience the the drop in testosterone,

too. And, you know, your body has to go

through other pathways to create glucose

by increasing stress hormones, which is

why people on keto or carnivore often go

bald or like feel like crap in the

beginning um until their their stress

hormones like cortisol and adrenaline up

regulates to make up for that deficit in

carbs. Um but again, 35% is where you're

going to keep the balanced diet. Again,

it's not high protein, it's not high

carb, it's not high fat. It's a balance

of all three.

Um and this is just what I found to work

best for me and for my clients and just

to keep you satiated, but also keep your

testosterone in check. And again, keep

your joint health in check, too. If

you're doing heavy lifting, which is

what I recommend, um not to say that you

need to go below four or five reps, um

but if you're using any amount of

resistance training in your regular

schedule programming, you want to make

your sure your joints are in check. Uh

another

um symptom of a low-fat diet is going to

be stiff, cracking, like popping joints.

You want to make sure that the things

moving your muscles are in check. Um

there's nine calories in every gram of

fat, which is why people think that

low-fat foods are often healthier

because lower calories are correlated

with being healthier, which is the

biggest lie on planet Earth.

Um but if your goal is fat loss and

you're 180 lb uh eating 1,800 calories

daily,

your daily fat goal would be something

like 70 g, okay? I really don't like my

clients going below 1,800 calories. If

you are going below 1,800, it's because

you're either like just a lot smaller of

a human being, like maybe you're you're

shorter than most, or you're like a

120-lb girl trying to get to 100 lb,

something like that, right? But for the

most part, you don't want to go below

1,800 calories. So, if you rate at

1,800, that times 0.35 is 630, divide

that by 9 for 70.

Um now, let's talk about carbs. Last but

not least, they are very important. Um

carbs are important for energy,

metabolism, and recovery. They don't

make you fat, and sugar is not your

enemy.

Okay?

Fat uh you know, carbs do not make you

fat, and sugar is not your enemy at your

enemy enemy.

They're actually crucial for your

thyroid function, which controls your

metabolism. Remember that. Simple

sugars, like glucose and fructose, are

the main energy source for your thyroid.

Depriving your body of these simple

sugars will lower your metabolism,

making it more difficult to shred fat on

a cut, or to gain muscle on a bulk

without losing your abs and getting fat.

Again, if you are, you know, trying to

undermine your metabolism,

and you're nuking your carb intake, your

metabolism is naturally going to be

lower, so you literally have to eat less

food in order to be in a calorie

deficit, which is undermining your

metabolism, right? But if you boost your

metabolism through these carb and

sugar-infused foods, uh simple sugars,

right? I'm not talking about soda or,

you know, like candy or anything like

that. Um

but uh other stuff which we'll talk

about, such as fruit, fruit juice, raw

honey, uh dairy, which is lactose, sweet

potatoes, white rice, stuff like that,

can boost your metabolism, so you can

eat this amount of food and still be in

a deficit, right? Makes life easier in a

time where your body is literally eating

itself for energy, which is super

stressful on your body, and that's why

nobody feels great when they're eating

less calories. Okay? We got to play the

long game, not the short term. Um and to

uh calculate calories, uh I mean, to

calculate carbs, add your protein

calories and your fat calories together

and subtract the sum from your uh your

total calorie goal for the day. So, if

you're 180 lb with a goal of fat loss,

your calories and macros might look

something like this: 1,800 calories, 150

g of protein, 70 g of fat, and 142 g of

carbs. So, 1,800 total calories minus

600 + 630, um

which is the the protein calories and

the fat calories together. Again, 150 *

4 and 70 * 9, that's those two, equals

570 carb calories, and there's four

calories in every gram of carbs, so we

uh divide by four, and we get 142.5 g of

carbs. All right? So, let's talk about

micronutrients.

Take all that that I said with uh mac-

macronutrients with a grain of salt.

It's very important. You need to be

aware

of how much food that you're taking in.

The amount of food is important. But if

you want to supercharge your physique,

supercharge your hormones, these

reproductive hormones, which affect your

metabolism, but also, you know, not only

how many calories you're burning,

also your energy, how you feel on a

day-to-day basis, your mood, your

fertility.

Right? If you're trying to conceive,

this is super important. Um it's not

just how you look, it's how you feel and

how you operate, and your energy is

arguably more important than your time.

Right? If you're going to feel like

crap, what good is your time versus like

if you feel amazing,

even a a amount of time is is

uh hypothetically more more uh

you you know, useful and and desirable.

That's a philosophy for

you know, a philosophy talk for another

time. Um but again, micronutrients are

essential vitamins and minerals

necessary for metabolism, immune system,

and cellular function. Um so, vitamin A,

B, C, D, E, and K are the ones that you

want to focus on. Trace minerals such as

magnesium, zinc, copper, iodine,

selenium uh are the ones you want to

keep in mind. Get these through your

diet as possible and supplement when

necessary. Micronutrient-rich foods

include things like organs, uh so beef

liver and heart, um but other foods such

as oysters, bee pollen, 100% grass-fed

red meat, 100% grass-fed A2 and raw

dairy. Um pasteurization usually burns

up some micronutrients, and whole

pasteurized eggs are going to be

micronutrient dense as well.

So, let's talk about food quality and

sourcing. This is so important. If I've

lost you in the in the metrics and like

all this this like scientific talk, pay

attention to this if anything else. This

is This is where people are missing the

ball. This is what created the the uh

scenario where I could build like 15 lb

over the course of 6 months and get

leaner at the same time. While my energy

went through the roof, my anxiety and my

depression disappeared, and life just

became gravy. Opportunity started

falling into my lap. I became a lucky

person lucky person overnight because my

outlook on life completely changed, and

it was because of my thyroid and

endocrine function uh just became night

and day, right? So, let's talk about

this. Consider your food's history. I

don't think a lot of people do this.

They just say, "Okay, chicken is good."

Not thinking about, "Okay, what was the

life of the chicken and like where did

this come from? Who had it before me?"

Stuff like that. So, important

questions. How old is this food? Who had

it before me?

Uh how might this food have been

tampered with, right? What was this

animal eating or drinking? It's not just

the food that you're eating,

right? Like I I had this scenario

um where I was uh I used to be a

construction labor. And I'm driving in a

truck with my boss, I'm riding shotgun,

and I see a deer off in the distance.

I'm driving by this airport up where I

grew up, and I see this deer off in the

distance, giant rack. I don't know what

it was, big time. And cuz I used to uh

hunt back in uh Upstate New York. Um

[snorts]

whitetail deer with my dad, pheasant,

too. But in this scenario, I see a giant

buck off in the distance, bunch of other

deer, this one giant rack. I'm like,

"Damn, wish I had my gun." You know, I

like literally just joked about taking

the gun out the window of the car,

blasting the deer right on the side of

the road. My boss, who's also a hunter,

is like, "Yeah, that'd be nice to have

over the mantle, but you definitely

wouldn't want to eat that deer." And I

was like, "What What do you mean? Like,

we're we're hanging around an airport.

What are you talking about?" He said,

"This used to be a dump. They built this

airport on top of a dump."

So, at a dump,

there's all sorts of chemicals, toxins,

and

God knows what else pouring into the

earth. It doesn't just disappear, right?

That that chemical is in the soil, which

other plants arose from, and now that

deer is over there eating those plants.

That deer is probably going to have

babies with like three heads or

something, right? And it just made sense

to me. I was like, "Okay, whatever the

deer is eating,

that when I eat the deer is going to go

into my body." That made a lot of sense

to me. I hope that, you know, made a

lightbulb go off in your head.

Again, I'm trying to create as many of

these aha moments, these like

these these lightbulb moments where you

start to realize what actually matters

when you're choosing what to put in your

body every single day, every single

week, every month, and over the course

of many years, which reflects what your

health is. And you'll start to see in

the people that you spend time with at

work, or at home, or your friends and

family, people you see on the internet,

who are experiencing these miraculous

health problems, it starts to make a lot

of sense, okay? Keep listening. Was this

animal injected with anything? Right?

Vaccines, like antibiotics, um growth

hormones, any of that stuff is going to

go right into my body. What was this

sprayed with? Okay? Were Were these

crops sprayed with anything? Just

because it's organic doesn't mean that

there weren't pesticides sprayed on it,

by the way. Or I don't even know what

organic means anymore. It's kind of lost

its value. But, you got to keep these

things in mind. You're shopping at a

specific grocery store, you're getting

this pro- produce from somewhere, and

you've got to be on top of, okay, where

is this stuff coming from? I need to be

on top of this. Um what was the quality

of the soil?

This is so important. This is so

important, yeah, and it doesn't really

click for most people what I'm talking

about.

You don't get nutrients from the food

that you're eating.

It's from the soil.

Okay?

>> [snorts]

>> If you're If you're eating um you know,

if you're eating

beef,

okay? The uh the efficacy or the um you

know, the quality of that beef is

largely determined on the feed, right?

So, if that cow is eating corn and soy,

um that's not going to be great beef.

But, if it was pasture-raised

beef, that's going to be even better. If

it was regenerative

agriculture, that's going to be even

better, okay? Because a lot of these

people, they might be, you know, giving

you grass-fed whatever, but it's coming

from bad soil. We're farming the soil

over and over and over. Um if you ever

look into farming and like the the do's

and don'ts, you can't just keep pounding

one field for years on end. That's why

you'll generally see like a farm will

will raise crops in one specific area

for a certain amount of time and then

they'll give it a break. Okay? They'll

give the time for the the fertility of

that soil to regenerate and they do

whatever they do to do that.

Um

but this is something to keep in mind,

okay? What was the quality of the soil

of you know, maybe it's not the beef

that you're thinking about but okay,

like the the um

the fruit, the vegetables, the whatever

like that was coming out of the soil,

okay? Were there chemicals like at the

the airport where that deer was grazing

on the grass that is now going to be in

that deer and if I shoot the deer and

eat it, it's going to be in me. Okay?

And back in the day, it makes a lot of

sense when you think about it. Um these

Native Americans, these these farmers,

these

uh these nomads, whoever that started

eating these these uh cattle or whatever

the animal was that was grazing on these

uh these pastures,

we knew that we can't eat the grass and

get the nutrients ourselves, but the cow

has like two or three or however many

stomachs and they can process the

micronutrients from that soil and that's

that's how we were able to like filter

the uh the grass through the cows,

whether it was their milk or their their

meat and uh

inevitably we end up with the benefits

of it, right? So, big big rant, but um I

hope that that made some sense.

Ha uh has it been heated up or frozen?

Okay? If you're drinking milk, was it

heated up and like destroyed in terms of

nutrients or enzymes? Um was was the uh

was the food frozen? Was the probiotics

in this food like frozen and murdered?

Um

Would I feed this to my own child? I

think this is something to keep in mind.

Um and if you are a father or a mother,

like

maybe reconsider what you're feeding

your child, okay? Because they have no

they have no autonomy over what they're

eating. They're just going to eat

whatever you're giving them. And if

you're not a father or mother yet, um

think about what you would feed them.

You'd probably want to feed them the

highest quality, most nutrient-dense

food that they could possibly eat so

that they grow up to be big and strong.

You create literal super babies. I'm

going to be doing that. I'm going to

have some like tall-ass jacked

Einstein-type kids because of the food

that I'm going to feed them, all right?

So, uh key takeaways, be highly

discriminatory over anything that you're

going to consume regularly. If you eat

junk food once, not a big deal. Just

like if you go and work out once, you're

not going to get jacked. You're not

going to die if you eat food, uh you

know, once in a month or or year or

whatever.

Um multiple times a week, that's not

infrequent, okay? So, think about what

you're consuming regularly and be highly

discriminatory and like meticulous about

that. Be deliberate about every health

decision, good or bad, okay? Um

enjoy being locked in just as much as

you enjoy being locked out, okay? You

don't have to be on top of the diet all

the time. And when you do go off of your

diet, don't beat yourself up over it,

all right? Don't be don't be all doom

and gloom if you didn't have like

pastured raised whatever. You're not

going to die. Don't be a seed oil psycho

out at the restaurant. Don't forget why

you're you're out to eat. Don't forget

like why what actually matters on any

given occasion.

You can be a freak about your food when

you're at home 2:00 p.m. on a Tuesday,

but don't make your grandma, who just

who just made this meal with love, feel

bad about like the potential negatives

of the ingredients that she's [snorts]

serving you, okay? If if your wife is

creating a

uh you know, a dessert for you or or

whatever, don't bug out. Like eat the

birthday cake at the birthday party, but

you don't have to crush a whole sleeve

of Oreos when you're at home alone. But,

if you are going to do that, own it,

right? Own every decision. Always strive

for a positive balance in your health

bank account. And this goes back to what

I said.

Try to do the right things more often

than not.

Um but, keep in mind how often that

you're doing the wrong things. There's

this fallacy that people will improve

their health or improve their income or

improve their uh dating life or their

their you know, their life outcome in

any area.

Yeah, they can keep doing the wrong

things as much as they are if they just

keep doing more of the right things. And

that's that's not how it works. A lot of

this is about subtraction, okay? Most of

the benefits that you're going to

experience in your health is by not

jamming a bunch of uh poisonous stuff

that's going to lower your reproductive

hormones in your gullet, okay? Your body

wants to produce high testosterone. You

just got to get out of its way.

All right?

Um

but, always be thinking about, "Okay, is

this helping me or is it hurting me?"

And more times than not, you want to be

doing the stuff that's going to help

you. Beware of orthorexia. Rigidity is a

recipe for disaster. So, again, what I

was saying is just like, don't be a seed

oil psycho out at the restaurant. Don't

be wasting your time getting up from the

I saw a creator talking about, "Yo, if

uh if I see if I see on the menu or I

hear from the waiter that they got seed

oils, I got to bounce." And he'll

literally get up and leave. Right? Like,

what what What are you doing at the end

of the day? Choose where you're going.

Yeah, maybe if you're walking down the

street, you can you can be a little bit

more deliberate like that. Um if there's

there's more options around you. But,

don't be don't be virtue signaling like

a vegan at the restaurant like telling

the way like make it a big deal about it

with the waiter.

Like, I don't know. Rant over. Um

your farm is going to be the number one

place that you want to search for food,

right? There's always a spectrum on

health and um like you can even think

about this as far as like each food

individually. Take red meat for example.

Over here,

hot dogs and baloney.

On this side of the spectrum,

100% grass-fed organic ground beef,

right? You want to be as far over here

as you possibly can. Your farm is going

to be over here. The next step over

would be a local farm. Um a farmer's

market would be next best after that.

You can shake the farmer's hand, ask him

about like, hey, where where uh where is

your farm? Like what are you feeding

them? How what's the the history of your

your organization? The next best thing

would be grocery stores. Ideally stuff

like Whole Foods, Sprouts, Erewhon. Um

and then probably the worst would be

like a gas station, right? But there's

still things you can get from a gas

station. It's just not going to be

ideal, okay? Um the golden rule

is uh just do what you can with what you

can

when you can, wherever you are. All

right? You're not always going to have

the perfect scenario to have high

testosterone or have a really anabolic

state of health, um depending on what

your goals or your living situation is

or like what are you traveling?

Um are you at somebody's graduation

party? Um are you out to dinner with

clients? Are you whatever, right? On the

road, who knows? You're you're always

going to have to make the best decision

based on what you've got available to

you.

Um [snorts] so let's talk about some

anabolic foods. This is the bread and

butter. This is what a lot of people

come to me for. So,

some of my favorites and these are just

the most micronutrient dense foods that

you can really find. 100% grass-fed

organic ground beef. I usually do uh

ground beef or ribeyes

uh would be best. Um though any any

grass-fed beef is going to be okay.

Um

you know, you can do buffalo, you can do

these other these other meats like, you

know, turkey, chicken and stuff like

that, but red meat is going to be

superior to any of that. Pasture-raised

chicken or duck eggs. Duck eggs have a

bigger yolk, so if you're doing them

raw, you might want to do duck eggs. But

just in general,

chicken eggs that are pasture-raised are

going to have more micronutrients.

And raw 100% grass-fed A2 dairy is the

best type of dairy that you can find. So

this would constitute whole milk,

colostrum, Greek yogurt, kefir, butter,

or even ice cream. All right? So you

don't want to go to your local grocery

store and pick that cliche gallon of

milk with the red top on it.

That's probably going to be crap. No

skim milk, no almond milk, no oat milk,

none of that. You want 100% grass-fed A2

dairy. A2 dairy is the dairy that we

evolved on. Most And then this is the

the screwed up part. Most of the dairy

that is on the shelves in stores these

days is A1 dairy. And this is

usually incompatible with

with a lot of people's microbiome. So

a lot of And this is kind of a

bombshell. A lot of people who think

that they are lactose intolerant are

actually just intolerant to this A1

protein gene

or casein gene. So

why is there A1 and A2? Quick history

lesson. A few thousand years ago or a

couple thousand years ago, wherever,

um

a lot of the cows started getting

stressed out. And when an animal gets

really stressed out, it mutates and thus

created this A1 gene. And over time the

A2 cows just got like, you know, smaller

and smaller and the A1 cows got bigger

and bigger. And now, for whatever

reason, A2 A1 cows are what are

supplying the milk on the shelves in

grocery stores, and A2 is more of like a

delicacy, I guess. So

again, you want to focus on A2 dairy

ideally.

100% grass-fed would be ideal, and then

if you can, raw would be better because

it's more micronutrients, it has more

enzymes and probiotics, which are going

to agree with your gut microbiome. Think

of pasteurizing milk as uh pasteurized

milk drinking that as mixing water and

oil.

Okay? Raw milk agrees with your gut

microbiome. It can actually like bind

with it, whereas raw milk can't

necessarily bind with it. Um

and uh yeah, so I do like a a gallon of

either goat milk or which has more

lactoferrin or uh cow milk every week.

Colostrum is like the first milking from

a cow after it gives birth, so there's

going to be more

uh more lactoferrin, which is good for

gut health and growth hormones, but

there's also more micronutrients and

other things in there. Greek yogurt is

going to have the highest

uh

you know, amount of protein per volume,

right? So, you don't want to just get

regular yogurt, uh but Greek yogurt

would be better. Icelandic yogurt is

good, too, skyr. Uh kefir is kind of

like in between yogurt and milk. It's a

little bit more sour. It's great for the

gut. If you have trouble with dairy, you

might want to start off with some raw

goat kefir. Just start with a cup of

that per day and see how you feel over

time. And just start adding more and

more of it and like diversifying your

your selection. Um butter, I try to cook

all my eggs in butter, um and then ice

cream is a superfood, really. Like I do

believe that ice cream is healthier than

salad, if it's the right ice cream. I'm

not talking about Friendly's, Dairy

Queen, any of these seed oil infused and

like, you know, uh

high fructose corn syrup artificial or

uh you know, colored type ice creams.

I'm talking about cream, milk, egg

yolks, vanilla extract, sugar.

That's it, okay? The raw ice cream that

I get from the farmer I get raw milk, um

shameless plug, uh

Miller's BioFarm, if you guys want to

check it out.

I think they deliver most places on the

East Coast. It's literally just raw

cream, egg yolks, pastured raised egg

yolks,

vanilla,

maple syrup, and salt. Okay? That's as

good as it gets.

They also make a good raw goat ice

cream, too.

Next after that would be fruit and

juice. So, these are those simple sugars

that are going to support your thyroid.

I have historically done apples and

bananas.

Pomegranate juice is a great way to

boost your testosterone.

It'll boost nitric oxide production,

which will help your Leydig cells

produce more test.

But, it'll also just help bust up those

calcium deposits in your arteries. Those

calcium deposits are what make up

arterial plaque. And that's what

disrupts blood flow, right?

But, it'll help bust those up and

promote better blood flow, so you get

better pumps in all parts of your body,

if you know what I'm saying, you married

men.

Orange juice is also great for muscle

pumps because of the electrolytes and

also the sugars.

But, it also will help lower

inflammation in your gut from oxidative

stress caused by like seed oils or or

what else that's in inflaming your gut,

okay?

Orange juice is is just glucose and

fructose. And I just find that I feel so

much better if I'm having orange juice.

I have like at least 16 oz a day. Even

throughout the day, I'll just take swigs

of it, which is great. Raisins are

another good one.

And I used to put those in my yogurt

because they have high boron content. A

lot of people will

supplement with boron for the free

testosterone boosting benefits. And it

also will help reduce stress.

Raisins are good and then blueberries is

what I've been putting in my yogurt

recently. Bee products are also another

great thing to have in. Raw unfiltered

honey every single night right before

bed I have a tablespoon of that to boost

my luteinizing hormone.

And it's also a good source of uh carbs

to keep your your liver glycogen up so

that you don't uh run out overnight and

your cortisol spikes waking you up in

the middle of the night. Again, if you

wake up in the middle of the night, your

your glucose reserves might have just

run out. So, keep that in mind.

Um bee pollen is another great food to

have in. This is like my multivitamin,

okay? I don't take a multivitamin. I

just take a scoop of bee pollen to the

dome every day. You could put it in your

yogurt, put it on your ice cream. Think

of it as healthy sprinkles.

Um Sasha Wyman made that uh made that

claim back in the day. I thought it was

really good. Um

Sasha's natural on naturals on

Instagram, I believe. Bee pollen is uh

is packed with all sorts of

micronutrients and it blocks the

aromatization of testosterone into

estrogen, okay? Uh it'll boost ATP,

which will help you boost your

metabolism, and it'll also block

histamine, which is going to make you

less susceptible to getting allergy

symptoms, okay? So, um you know, if you

if you are really plugged up over the

spring or the summer with allergies,

consider having bee pollen. Um but just

make sure that you're not allergic to it

as well, too, cuz uh you know, that

could be a problem as well. Propolis is

really good as as well. Um royal jelly

is probably one of the best supplements

on Earth that you could take. My dad is

a bee is a uh beekeeper, um and royal

jelly is something that Cleopatra,

Nefertiti used to apply on their skin

for the uh like topically for the uh you

know, age uh anti-aging benefits. But

it's also just going to be a really

potent uh you know, beneficial compound

for your your reproductive hormones. So,

your your DHT, uh testosterone, dopamine

goes up because prolactin goes down.

Your thyroid will do better.

Um

all sorts of stuff across the board. It

can make It can make children in puberty

grow taller, okay? My kids are going to

get a healthy dose of royal jelly every

day. Um this is the reason that the

queen bee ends up being twice as big as

the worker bees that she was born

alongside. All right, keep that in mind.

What What do you think it's going to do

to you if you consume that on the

regular? Um, bee bread is another

classic video that I've made on

Instagram. If you haven't checked that

out before, uh, bee bread is something

that the bees do themselves. Uh, they

mix bee pollen and honey and, uh, bee

saliva, a couple of other things. And,

um, what's going on there is the bee

pollen ferments inside of the honey more

bioavailable. You don't have to get bee

saliva and all these different things.

All you need is pollen and the honey.

Ideally, it would be raw from an area

where there's no GMO crops. And, uh, you

just do like 1/3 of the bee pollen in a

glass, like 1/3 tall, and then fill the

other 2/3 with honey. Let it mix, like

flip the bottle over and over and over

over the course of a week. And, um,

after a while, you can just start start

taking a a scoop every day. And it's a

really sustainable food, too, because,

uh, honey never goes bad. They found

tombs in ancient Egypt where the honey

was still edible from like 2,000, 3,000

years ago. So, um, check that out.

If you are going to have vegetables, I

recommend tubers such as sweet potatoes,

onions, or raw carrots.

Um,

you don't really need vegetables. You

can get the benefits that you would get

from vegetables from other things. But,

these are a couple that I would choose.

Um,

raw carrots specifically will lower

endotoxin in your gut. They'll bind to

endotoxin and remove those from the gut,

which lowers uh, excess estrogen. And,

um, you know, that can help produce, uh,

more testosterone and other other

reproductive hormones.

Um,

and, uh, the sauerkraut is also another

good idea. High vitamin C. It also has

vitamin K2. And it's a fermented food,

which is good for the gut. Um,

basically, the Nazi diet. And, um, after

that, in terms of sweeteners,

uh, sweeteners or just condiments in

general, I like 100% pure maple syrup,

organic cane sugar. Ideally, it was it

would be like raw cane sugar if you are

going to put that in your coffee or

something.

Um sea salt, I use Redmond's, but if you

use a Celtic sea salt, that would be

good. Icelandic sea salt is great as

well. Uh Ceylon cinnamon is going to

help lower LDL cholesterol. It's going

to help boost testosterone. It is a

vasodilator, which will help boost blood

flow in the body, too. And instead of

using black pepper, I like to use grains

of paradise pepper.

This is something that I learned from

Lucas Owen. Uh grains of paradise will

help lower your blood pressure even,

which is pretty cool. Um but it tastes

just like black pepper. So, instead of

putting black pepper on my eggs, I'll

just put this on and it helps me boost

my test. No no real change, no real

effort on my side other than buying a

different product. Um coconut oil is

great for the thyroid. And um ghee, beef

tallow, extra virgin olive oil, these

are other good oils and fats that you

want to have in your diet. Um

personally, I cook with butter for the

most part. Um but taking a swig of extra

virgin organic olive oil can be great uh

in terms of vitamin E, which will help

lower prolactin and boost dopamine.

Again, you're going to hear me talk

about prolactin and dopamine all the

time. These two have a uh antagonistic

relationship. So, or or an inverse

relationship. So, when one is high, the

other is low and vice versa. So, you

want more dopamine. That's going to help

you boost your testosterone. Uh

prolactin is a hormone that you get a

brain dump of prolactin every time that

you ejaculate.

>> [snorts]

>> And um

which should be very telling. When when

you ejaculate and um you know, you get

this brain dump of prolactin, why do you

think you feel lethargic, slow moving,

brain fog, and like um you know, yeah,

you feel good, but it was because of

that like massive pump of dopamine that

you got right before that. And um if

your prolactin is too high all the time,

then you have no drive, energy,

motivation, or focus.

and you become a very sad boy. So, you

want your prolactin low, your dopamine

high. Vitamin E can be great for that.

Um coconut oil is great for the thyroid,

too.

And if you want this would be great for

your dental health, as well. People do

oil pulling with coconut oil to degrease

the teeth, so to speak, and it's a you

know, anti

uh antibacterial for your mouth, I will

I believe. Um beach birch tree water.

This is a great source of magnesium. Um

this is something that, you know, you're

just just as we used the cows to filter

the uh you know, to basically filter the

micronutrients from the soil, we're

using trees to do the same thing. Like

the rainwater falls into the ground, and

then the tree acts as a filter to gather

up all the micronutrients, and then puts

it into a substance for us to consume,

which is the bee tree uh the birch tree

water. So, um you know, maple tree water

is another good thing, too, which, you

know, people will take the sap and turn

it into maple syrup, but

uh

birch tree water is a great source of

magnesium, which can be great for sleep,

uh your you know, just everything in the

body. Your skin, your teeth, um

can help you relax muscles, especially

if you're doing heavy lifting. Uh

another thing that I would highly

recommend for sleep would be beef

gelatin powder. This is probably the

most potent source of collagen in the

world, okay? Um a lot of people will

take these collagen powders, uh or

they'll supplement with glycine. You

don't want to be as You want to be as

unprocessed as possible. Remember, it's

a spectrum. Remember that red meat

example? Hot dogs and bologna? 100%

grass-fed or organic ground beef. Um in

this case, it would be like uh

glycine. Then there's collagen, then

there's beef gelatin powder, then

there's like you're eating all of the

cartilage, the bones, and like, you

know, the in-betweens of the muscles of

whatever animal that you were eating,

and ideally it would be grass-fed. Um

so, I get 100% grass-fed beef, uh uh you

know, bovine gelatin powder.

You can check out my Instagram for my

recommendations on

products like these, but I'll just pour

like I'll do two to three scoops every

single night in some hot water before I

go to bed. You can make gelatin cubes

out of this if you want to, but this is

going to repair your gut lining. Like

the glycine will be great for leaky gut

if you have that, but your gut lining

will be better, which will make

everything in terms of digestion better.

Meaning that your nutrient partitioning

improves.

Protein goes where it needs to go. Carbs

go where they where need they need to

go.

Fats go where they need to go. And

everything just starts transforming from

the inside out. And your hair, your

skin, your nails is going to be 10 times

better.

A lot of the times people will try to

apply things topically for skin health

like royal jelly actually does work, but

if you were somebody that constantly is

dealing with skin issues, think about

the gut, okay? Your gut is your skin.

They are connected. Your gut is also

your brain. There's a lot of things that

are connected in the body, but if you

want to improve testosterone, you want

to improve your skin, your hair, your

nails, focus on the gut and getting

collagen or collagenous foods at the

very least in your in your

in your diet. So let's talk about a full

day of eating. How do we take all those

anabolic foods and actually put them in

a

in a top-to-bottom I wake up until I go

to sleep fashion? Usually I wake up and

I'll chug like 24 oz of like Mountain

Valley.

And that could be me just chugging like

10 to 15 gulps and then going downstairs

and doing my Santa Cruz Paleo

electrolytes in 8 oz of water and then

I'm good to go in terms of water. That

way I'm hydrated before I have my

coffee. A lot of people that are

slamming coffee in the morning to wake

up, they're just dehydrated, okay? If

you get hydrated, your your coffee's

going to hit 10 times more or you just

won't need the coffee at all, okay?

Um but I still do intermittent fasting

until the afternoon. Just it's a

practicality thing and uh productivity

hack, if I'm being honest.

Um black coffee with shilajit, I use

base supplements. Um shilajit can boost

your testosterone, your DHT. It

basically just remineralizes your body,

and it also has a compound called fulvic

acid in there, uh which detoxifies your

body from heavy metals and other other

things that will just nuke your your

reproductive health. Um every day I do

something called the gut bucket. So, I'm

pretty notorious for this on Instagram

now. This is half of my protein for the

day. This made my life

a walk in the park once I quit protein

powders uh about 3 years ago.

So, almost 4 years ago. So,

um protein powders are synthetic, right?

And why are we using protein powders?

It's because, you know, unless you're

like 300 lb, you know, most people are

using protein powders because they're

kind of lazy with their diet. If you

quit protein powder, you're going to

corner yourself into making better food

decisions. All right? I don't I don't

think anybody can deny that. So, when I

cut out protein powder, I just didn't

want to consume anything artificial,

synthetic, or anything that I couldn't

find 500 years ago, I started using uh

nonfat Greek yogurt, which um you know,

people will say stuff about why it's

nonfat versus full fat. Obviously, full

fat would be better, but I do this as a

protein hack, if anything. Uh but

there's also the the probiotics and the

other stuff that add to it adds, you

know, icing on the cake. Um

Greek yogurt, if you eat the big tub,

the bucket, per se, it's like 80 to 90 g

of protein, depending on the brand that

you get, all right? So, if you know that

you only need 150 or 160 g of protein,

and you're eating 80 g in one shot, half

of 160 is 80. So, that's half your

protein in one shot. So, later on in the

day, I decide to have a, you know, my

caveman cereal, which is the other half

of my protein, a big pound of 100%

grass-fed ground beef. That's another 88

g of protein. I'm at 168 without the

cheese or any milk. So, I'm already at

my protein. And then I can just

structure the rest of my diet around

that, depending on how many calories

that I have left. Now,

this full day of eating, this might look

like a lot compared to what you might be

able to fit in with your calories that

you're just starting out with, but this

is because I built my metabolism over

many, many months

with consistency, but also just like

nurturing my body with more mechanical

tension in the gym, but feeding it more

and more

calories, which my body, knowing that it

it was burning a ton and it was getting

more and more food, it was like, "Whoa,

we're getting more food. We can increase

the amount of energy that we're burning

on a day-to-day basis because we're not

going to starve to death." And then you

just keep pacing and leading your

metabolism higher and higher and higher

until the point where I was eating like

3,500 to 4,000 calories a day and I

wasn't gaining any more weight, and I

was already shredded, okay? So,

I I'm already here with this diet, and

this is where this will lead you to, but

keep in mind, you might need to start a

little bit um

you might need to just start with the

staples. And when I say the staples, I'm

talking about, for me,

the gut bucket and the caveman cereal,

the Greek yogurt bowl and the pound of

ground beef. That is my staple, my

protein, because when you think about

your diet, uh you want to do it like a

budget, right? You want to take your

income, which would be your calories in

this case, and you want to subtract your

most important expenses from the uh from

that income first, right? You would take

your mortgage or your rents out of your

uh your income, and then whatever is

left over would go to your other

expenses. So, in this case, protein is

the first thing that we figure out, and

once we figure out the protein, we'll

just structure the rest of the diet

around that, depending on how many

calories that we have left. Um so, maybe

you just start off with the gut bucket

and the the uh caveman cereal. Or like

if I was just doing the the Greek yogurt

earlier in the day, maybe I just have a

steak with eggs at the end of the day.

Or maybe it's like a pound of chicken.

Or maybe it's tuna. Or maybe it's

whatever you like eating. Cottage

cheese. I don't know how you like to get

your protein in. But

this is something that you need to get

in check. Think about this right here.

Figure out the food combinations that

add up to your minimum protein

requirements. And then you can structure

the rest of your diet around that.

Ideally you come up with a couple of

different examples of that, so you don't

have to eat the same thing every day

like a robot. Which is kind of what I

do. But it's just because I've really

zeroed in on the perfect routine for me.

So now I just kind of go about my day.

It's a list of food that I'm going down

every single day. Maybe it changes

slightly here and there. But this is my

go-to that, you know, just frees up all

this mental capital up top that I can

use more wisely in other things that are

actually important. Right? We don't want

to make our diet and our health our

personality or our, you know, I'm I'm a

fitness coach. I'm a health and fitness

guy. So obviously I'm talking about this

stuff all the time. But when I'm eating

like my Greek yogurt bowl, I'm not just

like, oh this is totally boosting my

test. I'm totally getting more gut

health benefits. I'm just like I'm

eating the food. It's like a dessert to

me every day. Right? And that's that's

why I do

intermittent fasting is because the

first thing that I eat every day it

tastes like candy. Okay? It used to be

the fruit down here. The apples,

bananas, and red grapes or you know,

clementines back in the day.

You know, but nowadays it's it's

probably this Greek yogurt bowl.

And again, I'll add the Ceylon cinnamon

to that because of the blood flow and

the testosterone. Pure maple syrup. Not

Aunt Jemima. Not that Mrs. Butterworth

BS. We're just doing 100% pure. Right?

If it wasn't around 500 years ago, I

don't need it. Blueberries because of