All right, guys. So, in this video, I'm

going to go over with you how to

manipulate the hormones that are going

to get people low-key questioning your

natty status. Like, you are literally

going to look and feel enhanced, but

this is completely 100% natural. And I'm

going to go over training, diet, a

little bit of supplements and biohacks,

and we'll talk about behaviors as well.

And I'm going over this stuff just

because I talked in the last video a lot

about the hormones that you actually

want to focus on when it comes to this

stuff and when it

>> Anabolic priming, AP 101 is what we're

going over today.

Um

but now that you know which hormones to

take a look at, and it really just comes

down to lowering stress hormones or your

catabolic hormones and priming or

increasing your reproductive hormones,

your fertility hormones, or as I say,

your anabolic hormones. So, again, just

to reiterate, you basically just need to

lower the stress hormones, right? So,

stress needs to go down, and that's

going to be stuff like cortisol,

uh prolactin.

And keep in mind, these these uh

hormones, they might not be exactly

stress hormones, but that's what they do

to the body, and they put a damper on

your anabolic hormones, the ones that

are going to be building your body or

building your metabolism and giving you

more wiggle room to live your life

instead of having to be locked in the

gym like a lab rat, you know, feeding

yourself sludge and running around on

your hamster wheel,

meaning the Stairmaster. But, uh

cortisol, prolactin, estrogen is the

other one that you want to take a look

at. And then another one is going to be

SHBG. I didn't mention that in the last

video, but this is a big reason why some

people will flaunt around their high

total testosterone numbers. They'll say,

"Oh, I got 1,200 testosterone. I got

1,500 testosterone." Stuff like that,

but they have a low free testosterone.

And the free testosterone is arguably

more important than the total number.

Basically just makes it useless the big

number if the little number is

is too low. So, think of this example.

So, think of your total testosterone as

like the size of the body of water that

you are getting water from for your

village, right? Say that you were back

in the days in like Africa or something

and you're carrying your your your pot

to the to the river to grab water to

bring back to your village. The size of

your pot is like how much free

testosterone you have. So, maybe you

have a little like you have like a

little

a little pot on your head, like a little

teapot. Or some people have like a giant

dump truck, a giant water tank that they

can

bring water to and from the village from

the the river to the village. Anyway,

done with that analogy. These are the

ones that you want to get rid of.

Cortisol obviously is something that's

just going to destroy your life. You

don't want zero cortisol, that's what

makes you wake up and you know, get get

mental clarity so you can go and crush

it in your career and and make sound

decisions, right? Prolactin, this is

something that gets dumped in your brain

every time that you ejaculate and it

basically makes you super groggy,

lethargic, brain fog. You don't really

know what's going on, you have no mental

clarity.

It's got a purpose. We're not really

sure what it's for in the man's body,

but it has an inverse relationship with

dopamine, which is super important for

your energy, drive, motivation and focus

and it has an effect on your

testosterone as well. Estrogen, this is

just something that gets a little bit

too out of control if you take

performance enhancing drugs or you're on

TRT. A lot of those guys have to take

estrogen blockers and it's because the

more testosterone that you have, a

certain amount of that is going to get

converted into estrogen through a

process called aromatase. So, we're

going to go into what things actually

block that aromatization of testosterone

into estrogen in this video and then

SHBG is something that basically binds

up your free testosterone and

lowers the the your ability to actually

utilize the total testosterone number

that you got. So, we want to keep that

in check as well. Now, the anabolic

hormones that you want to go after

Um and I always refer to these as the

reproductive hormones, right?

Reproductive hormones, test,

DHT,

uh we're going to talk about dopamine a

little bit.

And I would also say thyroid. And

there's a bunch of thyroid hormones, but

we'll mainly just talk about T3.

Um

I'm not going to really go into T4 or

reverse T3 or any of that stuff. But,

these are the main ones that you want to

focus on, all right? Like, these are the

ones that really matter. Like, these are

the anabolic priming hormones and these

are like your your little

hormones. Excuse my French.

Uh shout out to Louise. Anyway, let's

let's erase this and we'll start going

through some of these tips that you guys

can utilize. So, again, this is really

going to make a big difference in terms

of the effort that you're going to have

to put out. Like, everybody's got to

train.

When you want to manipulate your body

composition, you're going to have to

have some self-awareness and know like,

okay, this is the amount of calories

that I'm consuming and this is how many

that I'm likely burning. But, you can

definitely manipulate that metabolism

higher and higher and higher so that you

don't have to eat so little food to be

in a calorie deficit if you're trying to

get lean. And if you're trying to bulk

and gain muscle, like say you want to

build another 10 or 20 lbs on top of

what you got right now, or maybe it's

your first 10-20 lbs, who knows? You

don't want to get fat in that process

because when you're in a surplus, right?

Your metabolism is here and you need to

eat in surplus of that. So, these excess

of calories go towards muscle growth and

allow you to, you know, build and repair

those muscle tissues that we're tearing

up in the gym. And so, anyway, a little

bit of the surplus goes to muscle growth

because muscle growth is kind of slow,

and there's a point where everything on

top of that is body fat. So, you want to

be in this sweet spot and ride that

surplus up like a wave, and that's how

you look better and better and better

week after week after week. And if you

do all the stuff that I'm going to show

you in this video, you're just going to

have way more capacity for that muscle

growth, and it's going to make sure that

any effort that you do put in with your

your workouts, your diet is well worth

it, right? The worst thing in the world

is doing all the work and not getting

the return on the investment that you

put in. So, let's talk about training.

So, one big thing that I want to impress

upon you is going to be reverse pyramid

training. So, I learned about this from

Greg O'Gallagher back in like 2017, and

this changed everything for me. So, a

lot of people do the standard pyramid

where, you know, maybe you're doing

bench press, and you put 135 on the

bench, and you do 10 reps, and then put

a 10 on each side, or a 25 on each side,

you do eight, you put another 10 on, you

do six, and by the time you get to that

heaviest set, you're also pre-fatigued

from the last, and so you can't handle

the weight as best as you could had you

done the heavy weight first. And the

problem with that is not only can you

not get as many reps as you could have

gotten if you did it first, uh you're

also going to be having a tougher time

handling it, and you can't get a a good

mind-muscle connection. So, reverse

pyramid training kind of flips it on its

head where you do the heavy set first,

rest another three or four minutes, you

drop the weight and do a couple more

reps than you did on your first set, and

you repeat the same process for your

third. So, say you did 225 on set one

for four reps, you drop to 185, you do

six reps on set two, you drop to 155,

you do eight reps on set three. That's

kind of the gist of what reverse pyramid

training is, and it's going to reduce

the neural fatigue, which is why we only

train three days a week as well. So,

three days a week max,

and

um

this is also something that I learned

from Greg, but if you look at some of

the old-school bodybuilders like Mike

Mentzer used to do like two or three

days a week, and it was definitely like

high intensity. I think he was doing

some crazy like, you know, going all out

with one set type thing, and that's

that's great. Personally, I do like two

to three sets each.

Um but I also want to talk about like

which exercises are you going to be

doing?

Um one last thing that I'll say is

definitely rest at least 3 to 4 minutes

in between each set.

So, 3 to 4 minutes rest.

A lot of guys that I know that aren't

happy with their physiques and they're

not really happy with their progress,

they're doing like 60 to 90 seconds

rest. And so, the problem with that is

you can't recover. And if you're

actually going to come in and

progressively overload your muscles,

that's probably what I should have had

on here first, but I think that's kind

of a given now. Um if you're going to

progressively overload your muscles and

add weight or add a rep to each

individual set the whole workout, you

can't really do that if you're fatigued

from the last set. And so, reverse

pyramid training does that. Three days a

week will do that, and then three to

four minutes rest will also do that. And

there's a couple other things that I do

with my coaching clients in my program.

If you're interested in that, there's

going to be a link down below.

Um but in any case, these are the ones

These are the main frameworks that I

would focus on, and maybe I do like five

five or six exercises per workout, maybe

two to three sets each, and we keep it

moving. Now, which exercises should you

do? Squat and deadlift are going to be

the

uh two healthiest exercises that you can

do, period. The most anabolic exercises

on Earth. The reason being that they

recruit so many different muscle groups,

and there's there's a certain central

nervous system stress that gets put on

your body. And that that creates a very

potent hormonal response. And if you

have a a greater hormonal response, it's

like the testosterone and the DHT

benefits that come along with these two

exercises, you are going to be in a

better position as far as muscle growth

goes, especially in your upper body. A

lot of guys who skip leg day, they're

limiting their upper body growth. And um

you know, you just want to be

structurally sound head to toe. You

don't want to be like a chicken leg

little guy and not that you need massive

tree trunks like Ronnie Coleman, but you

definitely need to train legs just for a

vitality standpoint, right? And so, the

other ones that I would mention are

going to be incline bench,

incline bench, so you're hitting that

upper chest cuz that's where everybody's

um

that's where everybody is

uh

lacking if anything, right? Uh they're

lacking in the upper upper chest.

Nobody's lacking in the lower, right?

Nobody's lacking in the lower.

Everybody's just focusing on like flat

bench and a bunch of flies. You want to

focus on that upper chest because

incline is going to hit your it's going

to hit your upper chest, but it's not

going to neglect your your um

it's not going to neglect

your lower chest, right? Whereas flat

bench will neglect your upper chest, but

it'll still hit mid and lower. I don't

want to spend too much time on that. The

other things that I would mention would

be weighted dips

and pull-ups.

So, weighted calisthenics

might be one of the greatest things that

you could do in terms of muscle growth.

Weighted dips, just getting up to like

two or three plates for five or five or

10 reps, that's just going to change

your chest, your shoulders, and your

triceps forever. Same deal on on

weighted pull-ups. Like if you can do

50% of your body weight, like that's

that's insane. That pulling strength

will translate to all your other pulling

movements. Biceps get stronger, your

back is obviously going to be in great

shape, and that's what you want. You

want the V-shape. So, that's why we're

doing, you know, upper chest, shoulders,

and the back so we have the V-taper. The

shoulder to waist ratio is the number

one thing that's going to create

attraction in women. And uh it just

gives you a more powerful presence. So,

in terms of training, that's what you

want to do. It's also the most Like

think about it. It's the most badass

exercise. Who Who doesn't feel like the

man doing weighted dips in the gym,

right? There's a uh

uh what's his name?

I can't even remember. Uh Al No.

There's It's like somebody Mazadi. I'm

blanking on this old-school uh this

old-school like fitness comedic guy. He

would be like, "Weighted dips ain't

nothing more alpha than this. You're

You're basically attaching weight to

your body from a chain hanging from your

dick with on an exercise that people

can't do with the weight hanging from

their bones." I I can't remember who it

was. If you remember, put it in the

comments down below. I'm just blanking.

Um [snorts] weighted dips and pull-ups.

The other things I would say are going

to be

um

weighted dips and pull-ups, back

extensions. Shoutout to Brandon

Backstrom. Back extensions. When I

uh herniated a disc in my lower back,

this really helped. Also, the squats and

the deadlifts, ironically. Like these

two right here,

they really helped with my back pain,

and they also just really improved my

overall athleticism. Uh like a a

deadlift is a hip hinge movement, so is

a back extension. But if you think about

it, a squat is also just as much of a

hip hinge movement as the the the

deadlift and the back extension. And so,

you'll be able to jump higher, run

faster, uh back pain improves, and with

the back extension, you're you're not

treating your body like a stiff board.

You're like, you know, you're you're

treating your back like a cobra, cuz you

have all those interspinal muscles going

in and throughout your vertebrae. So, um

it's just a great way to bulletproof

your back, and it's going to make you

more structurally sound, and it's going

to improve that posterior chain, which

will help you uh do better on stuff like

the squat and the deadlift, but also uh

rows of some sort. So, definitely rows,

I mean

bent over barbell rows is probably the

most savage way to go about this. I've

been trying to get into those in the

last year.

The other thing I would say is dumbbell

side lateral raise.

Let me see. Whoop.

Where's my eraser? Dumbbell

side laterals.

And without going too crazy, I'll just

say face pulls.

So,

dumbbell side lateral is definitely

important because

you want to have that shoulder to waist

ratio. And so, yeah, you want to get

your body fat percentage down. You don't

want to build up your obliques too much

because that'll just widen your waist.

But, if you do a bunch of lateral

raises, you're just going to cap the

delts right there. But, you don't want

to just be big here and here cuz you're

going to do plenty of pressing between

the incline.

Oh, the other thing that I forgot,

incline bench

and close grip.

Close grip

flat bench is okay. Right? Because

you're basically going to

bias the triceps. And by biasing the

triceps, they need to get stronger. And

if they get stronger, they're going to

get bigger. And by getting bigger,

stronger triceps, that's not going to

limit you on stuff like incline bench or

your weighted dips or your overhead

press. It's another thing I forgot to

put in here.

OHP.

Um we'll just stick it in here cuz I'm

running out of space.

Um

trying not to give away my whole

training program. But, that's that's the

gist of it. You guys see what I post on

my Instagram if you're not following me

already. @gear_salem on there.

Um but, yeah, the the face pulls in

conjunction with the side laterals, once

I started doing face pulls in a

two-to-one ratio with sides,

uh my shoulder just gets super round. It

just they blew up. Um my shoulders got

pulled back. And so, that corrected my

posture. Makes your back look 10 times

better. When you're doing uh bench press

or like incline, even overhead press,

that's helping you stabilize. But also

like on incline and close grip, you're

just digging your rear delts into the

bench. So, creating a more solid base to

press off of is only going to help your

pressing movements. So, that's what I

would do as far as training goes. If you

want to go insane as far as like doing

more things for your anabolic uh you

know, hormones in the body, you can do

sprints two to three times a week at the

very most. I'd probably just keep it at

one if I'm being real. Uh three days a

week of training right here. And uh

let's talk about the diet now. So,

that's kind of my bread and butter.

Um anabolic priming seems to be more of

a diet than it is a workout plan to most

people that come and see me. I do think

that all of this is very important. Like

everything affects everything. And the

training needs to be locked in in in

conjunction with the diet, we which

needs to be uh locked in in conjunction

and working in unison with these other

behaviors and lifestyle factors that are

going on. You know, including your sleep

and whatnot, too, right? So, let's talk

about diet.

Um for the diet, I've always thought,

"Hey, if I know I need to hit a certain

amount of protein for the day, let me

just figure out which food combinations

add up to that minimum protein, and let

me structure the rest of my diet around

that depending on how many calories that

I have left, right?" So, for me, my

protein sources have been the gut bucket

and something I call caveman cereal.

Caveman cereal.

Now, if you guys haven't seen my

Instagram, the gut bucket is basically

nonfat Greek yogurt, the big tub, the

thing that has like 80 to 90 g of

protein inside of it. Icelandic yogurt

is okay, too. I've actually switched

over to Siggi's nowadays, which is

technically 76 g in that uh in the big

tub. But the key here is that it's high

protein and it's low calorie. The

Siggi's is 400 calories total for the

plain nonfat

nonfat Icelandic yogurt and it's 76 g of

protein. These other brands Stonyfield

or like Fage that I used to use they're

like 80 to 90 g of protein with 450

calories. So right there, that just

completely eviscerates any need for a

protein powder. You can get rid of all

your BS protein supplements that have

all these like additives, preservatives,

and other you know, polyunsaturated fats

or

you know, artificial sugars that are

going to nuke your test and all your

other anabolic hormones. Those are

antagonistic, right? They're going to be

stressful on your system if anything.

But Greek yogurt, Icelandic yogurt is

just a massive protein hack of anything.

Not necessarily going to be the most

nutrient dense, but you do get some

great probiotics in there as well and

you can just stylize it however you want

to. So what historically I've done

because I don't actually like yogurt if

I'm being honest, I add Ceylon cinnamon

which will boost your testosterone.

And it's also a vasodilator which will

improve your blood flow throughout the

body. And if your blood is flowing

better, everything's going to work

better, right? Now the other thing too

is since I don't like yogurt, I'm

throwing mad maple syrup on that. I'm

like Buddy the Elf with it, right? 100%

pure organic maple syrup. I'm not

talking about Aunt Jemima's, Mrs.

Butterworth, or any of that crap. None

of this like zero calorie, zero sugar

maple syrup which is just like a

chemical concoction made in a lab

somewhere. Like you don't want any of

that. Anabolic priming just comes down

to doing the things that have always

worked in the right amounts and making

it practical for yourself, right? That's

why all this training. Like what does

this look like? Looks like old school

bodybuilding, right? Like we're not

doing any behind the back upside down

single arm, you know, bicep curl to get

the the short head activation anymore,

right? Just get stronger on something

like you know, barbell curls. Get

stronger on your weighted chin ups,

right? If you want big arms, get get

stronger on close grip. If you want a

big chest, get bigger on uh get get

stronger on the weighted dips or the the

incline bench. You just want to think

about, "Hey, what which compound lifts

are going to support this muscle group

that I'm trying to build up?" And you

want to think about, "Hey, how's this

going to affect my hormonal function as

a whole?" That's why we do squats and

deadlifts. You know, if you want bigger

legs, build up your squat. If you want a

bigger back and a bigger posterior

chain, build up your deadlift. Bigger

traps, you know, bigger grip strength,

no straps, none of that. Like, you don't

need any straps or anything. But again,

this is just the stuff that we've always

done, and it's always worked. So, why

need to recreate the wheel? Let's just

manipulate it in a certain way to make

it fit our modern preferences, right?

And so, that's what I'm doing here.

Greek yogurt, that's been around for

centuries. People have used that for a

long, long time. I'm just stylizing it

how I need to to be able to get the

benefits of it, which are for me, in

this case, where I'm, you know, taking

the fat out of it. I'm getting more

protein. And I can save those calories

for a meal that I'm actually going to

enjoy, which comes from the caveman

cereal for me. The other thing I'll say

about the gut bucket is you could just

add a fruit of your choice.

I have videos about this on my

Instagram. Historically, I've done

either bananas or blueberries, but I've

also used raisins, which are great

because they have boron. And boron is

one of the supplements that I'll just

throw in right here, actually. Boron is

a

a micronutrient that, if you take maybe

like 12 mg daily, you can actually boost

that free testosterone so you can

utilize that big total testosterone

number that you're looking for. But if

you don't want to supplement with boron,

you can do stuff like grapes. You could

do stuff like raisins are going to be

higher in boron. Also like prunes, I

think apricots, too.

Um and anyway, the caveman cereal, um

all right. So, just to reiterate, nonfat

yogurt, um

you could use full fat if you need to,

right? Nonfat uh Greek yogurt, ideally

100% grass-fed if possible. If you're

going to do the full-fat,

you know, 100% pure maple syrup, Ceylon

cinnamon, and a fruit of your choice.

I've also put like cacao shavings on it

before. Like I've shaved dark chocolate

into it as well.

So, that's Let me just put that on here

before I forget. Dark chocolate, and

we'll get to that in a moment. Now,

getting back to the the caveman cereal,

what is this? Now, if I hit 80 g of

protein right here, 80 g protein, um

[snorts]

I'm trying to think about, okay, how do

I how do I hit that minimum protein

requirement that I'm trying to hit,

right? So, most guys, if you're around

like 180 lb, you don't really need more

than 150 or 160 g of protein. You can go

above that number, but you don't need to

go to 250 or 300 g, right? So, for me, I

just thought, hey, how do I eliminate

protein, but which food combinations

which which food decisions do I need to

make in order to hit 160, 180, whatever

it was, right? Um somewhere in between

160 and 200 is generally where I am, and

I'm about 180 lb throughout the year,

right? So, anyway, 80 g of protein,

about 76 with the siggies. 80 g of

protein with this first meal. Caveman

cereal, that's a pound of 100% grass-fed

ground beef. I do the 85% lean ground

beef,

because I enjoy the fat, and it also It

doesn't need to be 80/20. Personally, I

find that just makes a giant mess in the

pan. And uh that's like a side note,

because that comes into the

practicality, right? That comes into

like That's That's honestly like a fifth

a fifth column is the practicality of it

all. With diet, think of it like a Venn

diagram. Like for me, real quick, Venn

diagram, like think of these three

bubbles, and they're they're all

overlapping.

So, this first bubble is like

uh this first bubble is best food for

your hormonal your hormonal health.

Hormonal health,

right?

This bubble is like food

you actually like eating.

Right? And then this bubble right here

is um

hit your hits your macros.

Hits your

calories or macros.

So, if you can be in this zone

majority of the time you're in a good

spot. But you might veer into one more

of these, you know, more more than the

other, right? When I'm out and about

with friends and family ideally I'm over

here as often as I can, but I might veer

into here more than there. Um and if I'm

going out to eat with friends and

family, I'm not really thinking about

macros. Again, I have things that I will

gravitate towards like I'll always get

oysters for an appetizer cuz the

micronutrients. I'll always get

uh a steak usually. I'll always get

dessert, you know, shoutout Hormozi,

never skip dessert. Always get some like

affogato, which is like vanilla ice

cream, uh little bit of caffeine, the uh

they they pour the espresso over top of

it. It's delicious. It's a coffee ice

cream, uh real holistic coffee ice

cream. Or a good piece of cheesecake.

Cheesecake is anabolic if you make it.

Um I think there there's this girl named

Veronica. She's like a Ray Peat girl. Uh

one of these Ray Peat uh

uh

you know, influencers and she has a

recipe called like Babushka cheesecake

where cheesecake can actually be super

healthy for you. I digress. Anyway, this

is what you want to be thinking about as

far as diet goes. And for me, this is

just super simple. You know, you might

have to make different adjustments if

you have a family and you got to worry

about people eating with you or if you

have a girlfriend or you know, maybe

maybe you're on the go during the day.

Right? But the cool thing about this is

the goop bucket, that's something you

could take in a cooler with you if you

absolutely wanted to. If you work from

home and you don't have a lot of time to

cook, right? It's just sitting in the

fridge. The yogurt, the fruit the uh you

know, the maple syrup, that's all in the

fridge, cinnamon in the cabinet. You

just mix it all together, eat it up,

maybe takes like 10 minutes to get back

to doing what you're doing. Throw the

can out. Same deal with this.

100% grass-fed ground beef, add a cheese

of your choice. Um I've also been adding

some fermented pickles in recently, so

it's kind of like a burger bowl. But

that's another thing. It's kind of like

um

like I'm almost dieting like I'm going

to Chipotle. I'm just choosing the

ingredients instead of Chipotle doing

that for me. So, it's

uh organic Greek yogurt or like, you

know, Siggi's or like a company that I

have vetted myself and I have decided,

"Okay, this works for my standards." Or

it's 100% grass-fed organic ground beef,

right? With raw 100% grass-fed cheese. I

deal like personally, I like gorgonzola

cheese, but unless I get uh from

Miller's BioFarm, they have like 100%

grass-fed uh goat cheese, I believe,

that comes raw. They have some raw like

smoked Colby Jack cheese, too. They have

all sorts of cool stuff. Check out

Miller's BioFarm if you haven't. They're

like a Amish farm from Pennsylvania. Um

but in any case, all I want to impress

upon you right now is just make it work

for you. Whatever you need to do to make

this stuff taste good, do it, cuz you

want to hit your macros, you want to eat

food that you like, but you also got to

be in my you know, mindful of your

hormonal health. So, get in the middle

of these as often as you can, and

personally, I found the gut bucket and

the caveman cereal helps me get there.

Adding a little bit of uh Redmond sea

salt and some uh grains of paradise

pepper can be a great way to uh give me

give me more micronutrients, but also

improve my testosterone. Grains of

paradise pepper is anabolic. You heard

it here first.

>> [snorts]

>> Um

let me see.

Actually, I think that's a tip that I

got from Lucas Owen.

If you guys haven't seen Lucas, check

him out.

Um

I'll actually mention one of his

supplements right here, too.

So, PeakT

is a supplement that Lucas created.

Lucas is one of my health mentors. He is

a naturopath and his father was a

pharmacist. So, he has this really cool

context for this hormone side of the

equation and he just released Peak Tea

recently. I believe it's pine pollen,

tongkat ali, there is boron in there. I

believe there's a little bit of zinc,

too.

There is I also believe some black

ginger.

There's pomegranate peel and cacao,

which is a in a dark chocolate. That's

why dark chocolate is good.

But yeah, Lucas came up with a great

testosterone blend. I don't normally

like these, but Lucas is a guy that I

would actually, you know,

a chance taking something like that

from, right? Like you don't want to just

buy any supplement on the internet. You

don't want to be buying supplements on

Amazon. You don't want to be buying them

from your grocery store. If you're going

to ingest something every single day,

put it in your body, like consume it

once a day every day for months on end,

you want to really vet the company. So,

that means you either know the owner of

the company and they're on top of their

stuff, they're in the marketing, they're

all over the place and just like really

really firm and in their belief in the

the product that they've created or you

want to be

you know, recommended the product by

somebody that you really admire and

respect and you trust their judgment,

right? So, I've gotten plenty of

recommendations from from Lucas, but

other people like uh Christopher Walker,

he created the companies Umzu and

Monthlies. He's another person that I

look up to in terms of health. He really

like red pilled me on all this this

hormone stuff back in the day and

there's Eric from Base Supplements, as

well. So, people like this is is who you

want to you know,

is who you want to buy supplements from

if you're going to be ingesting

something every single day. And

make your make your own judgments,

right? Do your own research,

but these are some great recommendations

if you're looking for some companies to

look into.

So, let's talk about the dark chocolate.

So, this is a great source of magnesium

and copper. So, dark chocolate's going

to be great not only for testosterone,

but also your blood flow. There's good

flavanol flavonoids in there that'll

help your brain health, but also just

nitric oxide production in general. So,

it's a great pre-workout snack.

I love doing those on the fasting days.

Orthodox Christian, so we try to refrain

from animal products on Wednesdays and

Fridays. And that's like a great hack

for me just because there's no there's

no milk inside of it, right? So, another

thing that I would say is going to be

pomegranate juice, right? Pomegranate

juice.

I don't even know if I spelled that

right, but pomegranate juice is

going to be boosting your nitric oxide

production and it's shown to boost

testosterone as well. There was a

two-week study where men and women in a

controlled study over two weeks took I

believe 8 oz a day. So, it's like one

cup of pomegranate juice daily and there

was an average increase in salivary

testosterone of about 24%. So, that's

what I do. I take a cup of pomegranate

juice daily.

If you're an OG follower, you might know

about the Playboy Potion, which is just

like a concoction of other supplements

and you know, other things that I've

I've placed in my diet and I just

instead of having a bunch of different

liquids

different times throughout the day, I

just combine it into one. So, the

Playboy Potion is pomegranate juice,

but it's also apple cider vinegar.

Couple of splashes of that can improve

your insulin sensitivity and improve

your stomach acidity, which will help

with nutrient partitioning so you can

shuttle nutrients to different parts of

the body. It means like protein goes

where it needs to go, fats, carbs go

where they need to go and you basically

absorb the nutrients that you're

consuming

at a greater degree. And so, you get

more bang for your buck and it improves

your energy, especially if you do it

twice a day. So, pomegranate juice,

apple cider vinegar, the other thing I

threw in there was creatine, which I

definitely would stick in here. I think

that's kind of a given now. Creatine

will improve your testosterone and your

DHT, your memory as well. It's going to

improve dopamine, and it improves

anxiety and depression. So, if you're if

you're anxious, depressed,

and you you feel like you, you know, you

you have any like mood issues or

anything, doing some creatine might

really help. Side note, if you ever get

a really bad night of sleep, megadosing

creatine can be a great way to

combat the

effects of sleep deprivation. And

so, that's really the only time I've

been taking it recently. I got to I got

to get back on the wagon with creatine.

I was I was off of it for a while just

cuz I got lazy about,

you know, adding it to my glass and

whatnot. But, it's definitely a great

supplement to have in.

Um other things that I want to talk

about are going to be um

Let's talk about Brazil nuts real quick.

So, I'm not a big fan of nuts at all.

But, since I got into the

uh Orthodox Church on Wednesdays and

Fridays, I got to figure out what to eat

because most of my diet has just been

like, you know, meat, eggs,

and dairy, like all these animal

products, right? So, um adding in some

macadamia nuts has been great, uh and

some Brazil nuts, too. The The Brazil

nuts in particular because there's such

a high selenium content. So, selenium is

is great for your thyroid as well as

your testosterone production. And for

this reason, you only need like three

three to six Brazil nuts a day. If

you're a little girl, like if you're if

you're a a tiny like 100-lb girl,

probably three is good to go. But, if

you're you're a guy of like my size or

greater, you can have like five to six a

day uh without issue. The The reason

being that selenium is kind of like

zinc. So, it in too high of amounts, it

could be toxic in your body. So, you

just want to keep that in check.

Macadamia nuts, you can eat as as of

those.

Um but again, the reason I don't like

nuts in general is just because they're

usually full of like polyunsaturated

fats, which is the same reason that seed

oils are not good. All right? So, seed

oils coming from uh, you know,

polyunsaturated fats, poly meaning more

than one, when you consume these things,

they're really unstable and there's like

an extra electron that can't bind to

anything when it enters your body, which

creates a free radical. And that free

radical leads to oxidative stress in the

body cuz it it can't like pair with

another electron. And so, it's basically

just like wreaking havoc until you you

experience a bunch of uh, you know,

inflammation. And that's why it's really

common to feel bloated and disgusting

after a big bowl of seed oil. So, uh,

most nuts and including peanuts, which

aren't even a nut actually, they're a

legume, they they are higher in

polyunsaturated fats, but they're also

full of like anti-nutrients, which will

strip minerals away from your body. And

again, if we're doing anabolic priming,

right? If we're trying to stick to that,

it's about nurturing your hormonal

health. And what it comes down to is

supplying your body with the

micronutrients that will be the fuel for

your testosterone, your thyroid, uh,

your testes, all these things that make

your metabolism go higher, but also your

energy, your vitality, your brain power,

your mental focus. I don't really feel

good eating a ton of nuts all at once.

Pause. But anyway, this is just

something that you probably want to keep

as a dessert in your diet. Macadamia

nuts and Brazil nuts are okay though.

Not that you're going to be eating a

billion Brazil nuts every single day.

Um, but just a just a side note about

that.

Other thing I want to say is raw uh,

100% grass-fed dairy.

Grass-fed

dairy. And um,

let's just specify A2.

So, the reason you want to do A2 above

all else, not everybody in this um,

there's a spider, sorry. Not everybody

in this uh, watching this video is going

to be able to get raw milk, depending on

where you're at in the country. Uh,

that's why I would check out Miller's

BioFarm. They have the best way to get

it to your house and they ship it in a

glass bottle, which is nice, too, if you

don't want to do plastic, but uh, A2 is

the milk that we evolved on. So, A1 is a

different type of, uh, protein gene that

really isn't isn't like a super modern

thing. And so, what happened here is

that the cows, however long ago, uh,

they got really stressed out and when an

animal gets stressed out, it mutates.

Now, when an animal mutates,

um,

it, you know, things things change and

so, it that created the A1 protein gene.

Now, the tricky part is that

most people who think that they are

intolerant to dairy

are actually just intolerant to this A1,

uh, casein protein gene, right? So, that

is a big issue because what do you think

most of the milk on the shelves in

stores is? Do you think it's A1 or it's

A2?

It's actually A1. So, that's why the

milk at the store with the red top, big

gallon, red top, and, um,

most people think that they're lactose

intolerant or, you know, anytime they

try to have a cup of milk, they just

it all out. You, uh, you want to

stick to A2 dairy and then ideally it's

going to be 100% grass-fed. And then if

you really can, find it raw, that's

going to be best because it'll actually

agree with your gut microbiome. There's

there's live cultures in it and

probiotics and enzymes that get

destroyed in the pasteurization process.

And so, you consuming pasteurized dairy,

it's kind of like trying to mix, um,

kind of like trying to mix water and

oil, right? They'll just they're not

going to mix and that's why people have,

you know, bowel problems when they

consume large amounts of dairy, it's

because it's pasteurized. But raw milk

is easier to digest because of this.

You're also going to get more

micronutrients and more uh, more the

proteins don't get destroyed in the

pasteurization. You're going to be able

to

you know ingest all the amino acids that

are in it.

Plus I think it tastes better. If I'm

being real, like the first time I had

raw milk I was like okay. Just tastes

like milk, you know? But as time went on

and I only drank raw milk, I remember

the first day that I went back to

pasteurized I was like uh

this tastes like I don't even what know

what it tastes like like Elmer's glue.

It tastes burnt it tastes like it's like

it's heavy like it's almost like rubber

in a way. I don't even know how to

explain it but

you know universal moment if you've ever

had raw milk. I don't know if if anybody

can

resonate with that put a comment down

below.

Now specifically milk is going to be the

way to go. You want whole milk but again

if you can get raw Greek yogurt that

would be great. Kefir is another good

type of dairy that will really help with

your gut and I think one thing that I

forgot about in the other video where I

was talking about which hormones that

you want to manipulate is

I I think with just focusing only on

those hormones I kind of missed out on

speaking about how

you know your gut is something you

really need to focus on because there is

such a there is such a relationship

between your your brain and your gut.

You know they call it your second brain.

And

so anyway you you focusing on the gut

and focusing on the efficiency of your

gut will decide how well you're able to

absorb nutrients and like how well your

body is going to perform because of said

nutrients.

If you're only focused on proteins fats

and carbs and you're missing out on a

bunch of micronutrients

you know and and your gut lining is

screwed up and

you know your your your stomach acid is

like off and different things like that

you're really going to be shooting

yourself in the foot because any any

extra stuff that you do it's not

necessarily going to hit as hard as if

your your gut was in check. That's

another reason why I'll do beef gelatin

powder, especially on the end of a fast

like bone broth or beef gelatin can be

really great to prime the gut lining.

But, I actually do about 20 g of beef

gelatin powder daily.

So, beef gelatin powder.

I got this tip from I mean, this is like

a Ray Peat thing, but there's a guy

named Aesthetic Primal on Instagram. He

has a lot of cool content. If you

haven't seen him, check him out.

But, yeah, 20 20 to 30 g of beef gelatin

daily can boost your collagen synthesis

like 200% and especially if you pair it

with vitamin C, so something like orange

juice would be great as well, actually.

O.J. Simpson

orange juice, we'll just call it orange

juice for now.

And ideally, this would be fresh

squeezed

or cold pressed.

Just leave that right there. Now, as far

as the gelatin goes,

this is like like beef gelatin powder,

what I do is I just put two or three

scoops of my the one that I get, which

is like 100% bovine collagen powder.

I'll just put that in a glass and I'll

pour hot water in. I'll stir it up and

I'll just consume that every night

before I go to sleep. Uh side note, it's

a great source of glycine, which makes

me knock out like a light every night.

So, this is a reason that people take

glycine is for their sleep.

Um that's like a more processed version

of a beef gelatin powder. So, think it's

like, you know, there there's bone

broth,

then there's like collagen, then

there's, you know, glycine, but up here

is like beef gelatin powder. It's just,

you know, we don't really eat nose to

tail anymore. We used to We used to

slaughter an animal back in the day,

um

and, you know,

you would basically eat everything. You

wouldn't just eat the muscle meat, you

would eat the cartilage, the connective

tissue,

um you know, you would probably eat some

of the bone marrow and different things

like that. All these gelatinous foods,

collagenous foods. And [snorts]

uh you know, we we don't necessarily

soup max like we used to either. So,

with that said, a great way to to um you

know, kind of combat that is with beef

gelatin powder. And

yeah, the this will help with your your

skin, your hair, and your nails, but

it'll also just make sure that your gut

is in check. It'll prevent leaky gut.

And your gut is going to be set up to

absorb all this other diet stuff that

we're doing, right?

Um

What are some other things that I'm not

thinking of right now?

Um

Honey. So, raw unfiltered honey

is another one.

I'm also going to put bee pollen up here

in the supplement area.

Hold on.

Almost wrote out pollen.

I'm having an aneurysm.

Bee pollen.

So, if you don't know what bee pollen

is,

um

this is something that I take as a

multivitamin. So, it kind of looks like

it it honestly looks like fish food.

Um it's just like a bunch of little like

golden pebbles. And what you want to do,

personally what I do is I just take a

scoop to the dome daily. There's a

couple different ways that you can

prepare this. You can either put it in a

tea, you could put it on your yogurt or

your ice cream. Um

Sasha Waiman used to say it's like

healthy sprinkles in a way. So, it's a

good way of putting it.

Um or you could make bee bread. So, bee

bread

and I'll just put that right here.

Or bee bread.

So, bee bread is

the combination of bee pollen and raw

honey.

So, raw honey is good because,

especially if you have it before bed,

uh it'll make sure that your your liver

glycogen doesn't run out overnight,

which can help you sleep longer and

stave off that cortisol spike that wakes

you up in the morning. Uh but it can

also boost your luteinizing hormone,

which will uh you know, help with your

Leydig cells in your testes helping you

produce more testosterone. So, bee

pollen as well is great because it's

packed full of micronutrients.

Uh you know, copper, magnesium, I

believe there's manganese in there,

zinc. Uh there's all sorts of

micronutrients and it'll block the

aromatization of testosterone into

estrogen, which is another key reason I

take it. Um and another thing is it also

blocks histamine, which is responsible

for allergy symptoms. So, if you're

somebody that gets like the sniffles or

you get allergies in different times of

the year, bee pollen from a local farm,

a local apiary or bee farm might be a

great way to uh you know, fix that and

nip it in the bud, right? So, uh bee

bread is basically where you just

ferment bee pollen inside of some honey.

And what happens is when you ferment the

bee pollen inside the honey, it becomes

more bioavailable and you can access

more micronutrients and proteins that

are within the the bee pollen. And it

tastes like caramely, chocolatey, it's

kind of like peanut butter in a way. Uh

taking a scoop to the dome daily is a

great way to start the day. You could

take it at night, but again, it's like

the consistency of peanut butter. It's

going to get like really hard, so doing

that right before bed can kind of feel

weird in your your esophagus.

Um

some other supplements I really want to

recommend are going to be stuff like

shilajit. This is something I've

basically taken every day for the last

like 2 years.

Um this is like a black sticky substance

that is

uh it's like it looks like tar in a way

and it it comes from mountainscapes in

your like the Himalayas and stuff. It's

pretty much the it's basically the um

the result of condensation

from decomposing plant matter over the

course of centuries. And so, it's like

packed full of minerals. And so, what it

does is it remineralizes your body, but

it's also got this compound inside of

got to call, my bad. Uh so, the fulvic

acid is the compound that basically will

uh detoxify your body and pull out like

heavy metals and different stuff like

that, which is pretty cool.

Um so, shilajit is great. I usually stir

it in my black coffee every morning

because it's pretty bitter. You can take

it by itself in like some hot water. You

can even put it under your tongue.

Personally, I'm drinking black coffee

every morning unless I put like raw milk

or maple syrup in it. Uh so, since my

black coffee's already bitter, just

stirring it in that is going to make it

a little bit more bitter. So, it kind of

makes sense for me. Um another one that

I would mention is going to be pine

pollen. These are two that you can also

get from Based Supplements. And uh this

is also inside of Peak Tea, which is

pretty cool. But, pine pollen,

especially the tincture, is going to be

the most potent. And uh this is like a

natural source of DHEA.

Um and the the uh you know, the the

molecular makeup of pine pollen actually

resembles testosterone. So, it's like a

natural source of testosterone. And

it'll boost your energy, your vitality,

um it'll give you more focus. Uh

definitely improve testosterone levels

as well. And just doing a little bit

under your tongue in the morning or

before bed can be really great way to

improve your your testosterone, right?

Um so, both of these I get from Based

Supplements. Another one that a lot of

people like is going to be tongkat ali.

Now,

um

this one can get a little bit rough

because it makes your energy and your

your libido and your blood flow go up.

And some people will experience,

especially if they're taking too much,

they'll get a little bit irritable. So,

Peak Tea actually has a small uh dose of

this, which is pretty cool. But, um

yeah, if it's a little bit too irritable

for you, you might you might be better

off with something like black ginger, uh

which funny enough is also in Peak Tea.

But, um yeah, both of those will improve

blood flow and energy performance, so

you can crush it in the gym, but you're

also just going to be having uh more

more of a, you know, commanding and um

you know, powerful presence and like

aura so to speak I guess. Uh so, Um

Now, one of the thing that I want to

mention also is going to be ice cream.

So, especially if you can do raw ice

cream. Now, this might be kind of crazy

coming out of my mouth, but

ice cream is actually healthier than

salad in my opinion. All right, I'm

going to make a video on Instagram on

this in a in a little bit because a lot

of people roasted me when I made that

initial video a couple of years ago.

Um but the uh the reason that I say ice

cream is better than than salad is just

because it's got, you know, cholesterol.

It's got micronutrients that are in the

egg yolks. Like think about what ice

cream really is. We're not talking about

Friendly's, we're not talking about

Dairy Queen, we're not talking about any

of that crap that you would find, you

know, down the strip, right? We're

talking about uh cream, egg yolks,

vanilla extract, maybe cane sugar or

maple syrup, and that's it, right? Cream

and skim milk maybe. That that should be

the ingredients in your ice cream.

Simple ingredient foods, single

ingredient foods, or simple ingredient

foods are going to be the best way to

improve your hormone function so that

you can actually, you know, enjoy the

the uh you know, the natural state of

health that we're meant to have, right?

All this stuff is God-given. None of

this is like stuff that you're finding

out. This is stuff that's naturally

available to you. All this stuff here,

like think about it, it's all stuff

that's been around for millennia, like

thousands of years. This stuff is thing

like pine pollen, shilajit, um

you know, any of this stuff it bee

pollen, uh like the other one I wanted

to mention, bee pollen, bee bread, and

then there's also royal jelly. Like this

is stuff that Nefertiti and Cleopatra

used to use, stuff the Egyptians used to

use. Thousands of years, we don't need

to recreate the wheel. Again and again

I'll hear people talk about, oh there's

this new supplement and whatever. Now,

Lucas's thing is more of a blend of all

these things which have always been

around, which is cool, um but generally

simplicity is it is going to be the key.

Like simpli- simplicity wins all the

time, and that's kind of what I'm doing

here. It's like, you don't need to do a

wild out-of-control workout plan that

changes every single week. You just need

to get stronger on these movements that

predict greater, uh, you know, physique

development and aesthetics that you're

going after, right? Same deal with the

diet. Just figure out what works for

you, and figure out which amounts that

you need to move in the direction of

your goals, and make it make it

practical, but also ideally have it in a

way that it's going to be best for your

your hormonal health, because that's

going to help you feel better. And if

you feel better, and you look better,

and it's helping you reach your goals,

right? And it tastes good, why would you

not want to keep eating that? It

develops a positive feedback loop, which

is what all of this is going to set you

up to do. And some of the other things

that I want to, uh, just really impress

upon you is going to be, uh, living a

purposeful life, right? So, one of those

things might include quitting your job.

Now, I don't want you to put your your

financial [snorts] status,

um,

quitting your

job.

I don't want you to put your financial

status in jeopardy. So, that's not what

this video is about. All I'm saying is

this is your life.

This is your life. The time that you

spend between 8:00 a.m. and 5:00, 9:00

and 5:00, like, or whatever you whatever

your shift is like, or whatever your

career is, this is your life. This is

going to be most of your life, if

anything. And if you have some sort of

a, you know, a, uh, problem with that,

or or internally you are you are not

happy, or or something's wrong, or it's

like irking you every single day,

there's things that we're going to have

to deal with that are not that are not

going to be, you know, in alignment or

convenient for us, right? But not

everything that's convenient is uh, you

know, not everything that's convenient

is worth it, and vice versa. Some of the

things that are worth it are going to be

inconvenient. So, I would think about,

hey, instead of what's convenient, you

know, me probably just sticking to the

motions, staying staying in the momentum

that I'm

you know, on pace with right now. How

can I correct course to live the life

that God, you know,

had in mind for me? What is God's will

for me? That's what you should always be

thinking. And you kind of know it deep

down. Like we all know what we should be

doing and what we shouldn't be doing.

You instinctually know, I would I would

argue. And that's kind of what this

whole thing is, too. It's like peak

health

like peak health is instinctual. It's

not about, you know, getting on your

hamster wheel and beating the crap out

of your body and really underfeeding

yourself all the time. It's not about

eating food that you hate, the chicken

breast and veggie diet. It's not about

doing these brutal workouts and like,

you know,

consuming all these these you know,

synthetic supplements and and doing all

these things that everybody else is

telling me that I should want to do.

It's like what what do I actually like

doing? There's got to be a happy medium.

And

a lot of this comes down to you just

changing what feels rewarding in the

short term. And

kind of calming down the nerves, which

is a big part of lowering the stress so

that your fertility hormones can rise

and then you can think straight and make

better decisions, like quitting your job

or, you know, in the grand scheme of

things it would be living a purposeful

life. And I think there's one other

quote that I usually like to to share

with people.

And

I'm just going to say

kill your father.

Actually shouldn't have had this

capitalized.

Um

Now, what do I mean by kill your father?

I don't know how old you are. You might

be in your 30s, 40s, maybe you're 18,

who knows. Your your dad might not be

dead.

I'm not telling you to kill your father,

obviously.

What I am telling you is you need to let

his plans for you fall to the

background. You if you are living in

your father's shadow or you are it

doesn't even have to be your father.

Could be somebody else that you are

trying to walk on eggshells around.

You're trying to like live the life that

they had planned for you instead of like

going after your purpose, quitting your

job. Like a lot of people are working

their job because their dad set it up

for them. I'm not saying that All right,

my phone is on do not disturb now, but

anyway, I'm not saying that you

shouldn't want to build an empire with

your family, right? And you guys can't

have similar goals, but what I am saying

is if you feel like your family or

somebody like usually it's your dad is

is leading you in a in a direction that

you don't want to go and you

instinctually know is wrong for you

based on what God's will is for you or

what you really want to do with your

life, right? You got to you got to

basically just address that. You have to

either talk to them or you have to have

a long think about what actually needs

to occur for you to like get rid of this

feeling. So this this internal this

internal discrepancy or this internal um

you know, this sticking point this this

resistance that you feel inside of you,

that will manifest physical symptoms.

Stress in your like your cortisol, it's

not just about like removing toxins and

stuff. Like you want to be really

careful about what you consume every

day, not only in your mouth or what

you're drinking or what you're

uh you know, what what you're seeing,

but also what you're hearing and what

you're living at the end of the day. You

want to be really careful about your

your surroundings and the people in your

environment. That's why I have another

video about, you know, move away from

active volcanoes, right? You don't owe

anybody your sanity. You don't owe

anybody anything. Really all we need to

do is love God and love each other and

whatever that means for us will depend

on, you know, God's will or what we

would need to do for ourselves. Uh

whatever your purpose in this world is,

you need to follow that regardless of

anybody else's wishes for you. So it

doesn't have to be your dad, it could be

your mom, it could be a friend, it could

be your girl, it could be anybody,

right? It could be somebody that you

really admire and respect that you just

don't want to look down on you. You

don't want to You don't want to upset

them or whatever else, right? It doesn't

matter. You got to basically kill their

desires in your mind and stop living for

other people. Live for yourself and

that's going to free up a whole lot of

room for you to, you know, experience

greater and greater levels of

testosterone or whatnot.

And this other concept that I want to

talk about is, you know, in one of the

last videos I mentioned,

um,

you know,

assume it's you.

So,

what do I mean by this?

One of my mentors used to say, "If I

walk into a room

and I can't tell who's in charge, I just

assume it's me."

And if you can adopt this mindset,

you're going to be in great shape as far

as your your psychology and your your

hormone function goes because your

mindset and your beliefs will affect

your biology. All right? Your body is

going to reflect whatever you expect and

also what your your feeling internally.

We need to We need to transform from the

inside out. That's what all of this is

about. There is a certain physiological

aspect to it where we're trying to, you

know, feed ourselves and train ourselves

the right way and, you know, add

supplements and biohacks too. But, um,

you know, there there's also behaviors

and assuming that you are the one in

charge or or, you know, looking for more

and more responsibility in the world is

going to be key in you stepping in to

that greater man that you're trying to

become, okay? There there is studies

they've shown on like chimps where, you

know, when when

a chimp becomes the alpha chimp, his

testosterone boosts like a certain crazy

percentage higher. And it's just because

that that status really does affect his

mindset and assuming that responsibility

and that that sort of, uh, you know,

that that responsibility and that that,

uh, title will will really affect your

physiology and it changes your behavior

and it makes everything else fall into

place, right? Um

Now, couple other things which I don't

really feel like I need to write on the

whiteboard is just going to be about

sleeping. So, sleeping every night in a

cold pitch black room, you know, lights

off, putting putting tape over that red

that red light on the corner of your TV,

you know, making sure there's nothing

shining through the crack under your

door, keeping your phone away from your

head, keeping any plugs or sockets away

from your head. All that stuff is just

frying your brain at night. Now, walking

around your with your phone in your

pocket is another great way to uh you

know, keep you you from uh frying your

balls on a day-to-day basis, but you

definitely do it pretty much every night

sometimes. Like I I

uh my my

uh one of my old girlfriends used to

sleep with her phone under her pillow.

Her phone was under her pillow every

night just frying her brain. That the

like these these EMFs are like this

whole other

uh genre of things that we need to be

aware of regarding our health because

there's like okay, what we can see and

then there's what we are not even aware

of. So, I'm just trying to get you guys

problem aware and I don't want you guys

to be like super over the top like

obsessed with this stuff. I don't want

you to develop orthorexia. Uh we still

want to make sure that we are living and

being and living a purposeful life and

focusing on the things that actually

matter, which is the whole reason that

I'm showing you all this stuff because

if you could just

get this, you know, checked off, you got

the physique, you got the energy, you

got the mental clarity, you can see and

and think and do what you need to do on

a given basis so that you can actually

be more and do more for the people

around you, what more could you ask for?

What more does it like what does it

matter what amount of macros that you're

you're consuming on a day-to-day basis

if you have your physique and you're

burning a ton of calories, you're you're

just going off your own intuition and

you're living your life. I want you to

get not focused on this stuff, but I

want you to do the right things. I had a

coaching client who said it awesome one

time. Uh and I mentioned this before. He

said, "I don't really care about any of

this stuff. I just want to nail it so I

can move on." And that's kind of the

key, and that's what I want you to do

for yourself. So, this has been a super

long video.

Um and uh I got a phone call. I got to I

got to give somebody a call back. But,

um yeah, if you enjoyed the video,

please like and subscribe. And um yeah,

if you want to work together, there's a

link in the description. Otherwise, I'll

catch you guys in one. Peace.