All right, guys. We're back in the

dungeon. Thought I'd whip out the

whiteboard today to give you guys a

video on the only hormones that I really

focus on when it comes to transforming

from the inside out. So, it doesn't

matter if you want to get shredded,

diced, sub 10% body fat with a six-pack,

veins, and all that, or if you want to

pack on another 10 or 20 pounds of

muscle, get jacked completely naturally.

this video is going to help you because

having a hormones first mentality

definitely sets you up for success in

terms of your energy, vitality, brain

power, mental focus, but especially your

physique, too. And um I've made other

videos on this. Just real quick, why

hormones? Um I find that a lot of people

that get into this health and fitness

game, they're going about it the wrong

way. They're trying to do hard work and

not smart and hard work. So, a lot of

people think about manipulating their

body composition in more of an external

way and they just try to exert their

body as much as they possibly can with

more exercise. Um, or they try to and or

they try to eat very little food and

undereat so they can undercut their

metabolism in order to shred down,

right? So, they're moving more and

eating less. I think that's BS. You

should try to move less and eat more.

Not that I'm anti-training. I train

three days a week every week and I stay

consistent doing that and I have the the

right workouts to support my hormones

and also, you know, for flexibility and

and consistency and getting myself

addicted to those workouts, right? But

there's a certain point where you're

going to get diminishing returns. And if

you have an actual life, like you have a

career where it's a, you know, you have

to focus on your performance, a lot of

people are pulling you in all sorts of

different directions or you got a family

or you got other uh extracurricular

activities that you're involved in

outside of the gym and outside of your

job. You can't be in the gym six days a

week because it's not just the gym. It's

like getting dressed, getting in the

car, driving over to the gym, getting

warmed up, working out, winding down,

getting undressed, getting in the car,

driving back home, and then get back

getting back to your day. You probably

have to shower and stuff like that. Um,

so it just it's it's something where

there's a consistency thing, but there's

also like a practicality issue. And you

know, just beating the heck out of

yourself and eating very little is not a

very practical or sustainable plan of

attack. hormones first has you focusing

on the machine instead of the you know

the working the machine right so if you

you take care of the machine it can work

better it can it can you know do more

for you with less real effort because

you're just focused on the process from

within internal versus external the um

you know in the in one of the last

videos that I have on this channel I was

mentioning that uh you know just trying

to work out more and eat less is kind of

like trying to uh you know, save your

way to get rich where you're just trying

to cut costs wherever you can and work

more hours at your crappy job instead of

finding a better uh job where you can

make more money with less time which

will be less taxing on your uh on your

performance and your energy so you can

actually maintain that system that

you're following long term because a lot

of people that do the David Gogggins

thing and no disrespect David Gogggins

he's super super inspiring and whatnot

but it's just not practical for me and

for most people, right? Like, I love the

gym, but I don't want to be in the gym

all the time. I don't need to run a

marathon at 2 a.m. and stuff. Again,

super inspired. We can all take pieces

and and, you know, parts from that that

we can uh, you know, implement in our

own lives. But getting back to the

hormones first thing, um the the thing

that I think most people are missing is

they're focusing on, okay, how can I

just burn more calories? Where I don't

know if people understand this, but you

can burn more calories regardless of

exercise. Let me say that again. You can

burn more calories regardless of

exercise and your energy expenditure.

Like, yeah, you don't have to work out

seven days a week, but you also don't

have to uh you don't have to walk for

two to three hours every day either. I

have a lot of clients that have come to

me and said, "If I don't hit my 10k

steps, I feel like I'm going to be fat."

That's that's stupid. You know, the

first time I locked in on anabolic

priming, which is this hormones first

mentality, um I it was like over the

winter, and I'm in upstate New York, so

it's freezing cold. I'm not walking

around for two hours out in the cold

every single day and I don't have like a

a treadmill at my house. I don't have

the the whole uh you know standing desk

and the treadmill setup at my house.

Maybe I could, but I just like haven't

really felt the necessary to do that. Um

but I was able to you know pack on like

15 pounds over the course of five six

months and get even leaner in the

process without much energy expenditure

on top of my three workouts a week.

Right? So why why did that happen? It

was because I focused on nurturing my

hormonal health. And I keep saying

hormonal health. What am I really

referring to? I don't I don't think a

lot of people think [snorts] about this

either. Like what are we trying to do in

in terms of um you know, moving more and

eating less. We're trying to create a

calorie deficit to get lean, right? I

think that's what a lot of people are

after. So they in one way, shape, or

form, you're gonna have to undermine

your metabolism, right? Like I've had

that video about how to um escape escape

the calorie counting rat race. Say your

metabolism is here, you need to eat less

calories to create a gap in which your

body will pull from your fat stores for

energy. So, knowing that your metabolism

is kind of what sets the bar for how

little that you're going to have to eat,

why wouldn't you focus on increasing

that amount that you're burning? You

know, increasing your metabolism,

increasing the amount of energy that

you're burning on a day-to-day basis.

And you can do this without walking 10k

steps every day, without working out

seven days a week, doing all this

running or hitting the stair mass or all

these brutal forms of cardio that nobody

likes doing, right? Like over the summer

I'm playing football with friends on the

beach. We're going swimming. Little bit

of Muay Thai in the backyard. Like stuff

like that I'm all about. I'm not doing a

brutal cardio session mutilating myself.

That's not fun to me. I like just

crushing PRs in the gym getting addicted

to the high of hitting those personal

records. But that's only three times a

week. You only really need an hour every

week. So an hour every workout. So it's

like three hours a week at the at the

absolute uh max that you would really

need. Right. So again getting back to

the metabolism thing, what what is your

metabolism at the mercy of? It's your

hormones, right? You and and what is it

more specifically? Largely it comes down

to your thyroid, your thyroid health,

right? So, by nurturing your hormones

and nurturing your thyroid health, if

your thyroid is firing hotter and hotter

and hotter, then you're going to burn

more calories regardless of the

exercise, right? There's a certain you

you can't not work out. That's that's

something um I mean, plenty of people

survive without working out, but what

I'm saying here is is to truly optimize

your hormones, you want to be working

out. And if you're watching this

channel, like you're definitely working

out, right? Um, most guys that come to

me in my coaching program, I got to

like, you know, play a game of tug and

war with them to to get them to let go

of the five or six day a week workout

plan. Three days a week is all that you

need. Um, I didn't know this until I

started working with my my mentor Lucas

Owen, but 3 to four days a week of heavy

weight training is the best workout

schedule for testosterone production.

Um, your testosterone I is going to

affect your metabolism because it's very

intertwined in your hormonal function,

which you know, same same deal with your

thyroid. Um, but I've been working out

like this for the last like nine years

at this point. It makes a lot of sense

when I look back at my history because I

was training three days a week. And

yeah, I guess you could do four, but

it's undoubtedly easier to hit three

days a week versus four, right? Monday,

Wednesday, Friday, you get weekends off,

day of rest in between all workouts so

that not only your muscles recover, but

your your local nerves recover and

everything. Um, [snorts] that's a sweet

spot, at least for me. And, um, so

anyway, getting back to the hormones

thing, your thyroid is what we need to

improve. Your thyroid and your overall

hormonal function is going to help you

uh, burn more calories and really stoke

that metabolic flame, so to speak,

right? And I do this with what I I like

to call anabolic priming. And what this

comes down to is increasing the anabolic

hormones. You know, priming these

anabolic hormones are your uh

reproductive hormones, your fertility

hormones, and lowering stress hormones,

right? The the catabolic hormones, so to

speak. So, what are most guys doing

today? They're stressing themselves the

hell out. Like, think back to David

Gogggins. Yeah, dude's locked in. But

dude, if you know, if you're not on

steroids, if you're a natural lifter, if

you don't want to shoot in your

butt and you know, um you don't want to

uh you don't want to swallow a bunch of

pills all day long, right? Not that I'm

not not that I'm against supplements,

right? But you don't want to take all

these synthetic compounds and stuff.

What are you going to do? Like, you

can't recover from that amount of

training, especially if you're going

balls to the wall like you should be

three days a week. Yeah. you you give

your muscles time to recover over 24

hours, but your local nerves again going

throughout your entire body are what's

really moving everything and those need

48 hours to recover. So by giving your

body the proper hormonal uh you know

stress that central nervous system

stress in you know some heavy lifting

workouts um not that I do powerlifting

it's more like a moderate uh you know

training program but [snorts]

doing that three times a week and giving

your body the room to recover from that

you're going to be able to uh have a

better state of health. You won't be so

fatigued and so stressed all the time.

your body can't really catch up working

out hard seven days a week, right? Um,

so anyway, getting back to the the

stress thing, you want to keep stress as

in check. It's not about having zero

stress, right? Your your cortisol, for

example, has a purpose. You don't want

zero cortisol, but um, you definitely

don't want it high. And that's what I

find a lot of people are dealing with

nowadays. Um, and yeah, mo most people

they have high estrogen, high cortisol,

and all these these like stressful

hormones which are really just

feminizing them, but also dampening

their potential for muscle growth, for

fat loss, uh, but also just for like how

they feel on a day-to-day basis. Because

is getting the physique the most

important thing? No. Because otherwise

everybody would be a bodybuilder feeling

like crap all the time, anxious and

depressed with all these like identity

issues, body dysmorphia. That's not

where we want to be, right? So these

guys over here, they've got aesthetics

because they're mutilating themselves,

forcing their way to their to their um

to their goal, right? And then over

here, I like to make fun of my holistic

crowd all the time. I love these guys,

but I'm not going to be sunning my balls

on the beach in a loin cloth, long ass

hair, looking emaciated, right? Yeah,

maybe you're super vital. Maybe you feel

amazing, but you don't look how I want

to look. I want to look like these guys,

but feel like these guys. So, you want

to be in the middle. And you do that by

taking something from both ends of the

spectrum, right? Like a lot of the old

school uh bodybuilders, they actually

did focus more on hormones. I think they

went a little synthetic with it, if you

know what I'm saying. But [snorts]

they were nurturing their hormonal

health through heavy lifting, you know,

three or four times a week. And they

were eating a holistic diet, eggs, raw

milk, steak, getting sunlight, all these

things that we really all should do.

It's not about getting on the hamster

wheel and, you know, drinking two

gallons of water a day, eating chicken,

rice, and veggie, you know, disgusting,

bland diet that nobody gets excited

about. You want to live and be a human,

but you want to have, you know, ancient

principles to whatever your process is.

And still, there's going to be a modern

edge to that. And that's where we dip

our toes into like biohacking and stuff.

But biohacking at the end of the day is

just about being a human. It might be

looking at it from the wrong angle. And

I think that's where the the biohackers

go wrong. But what's a biohack? Going

outside and getting sunlight in your

eyes. Come on. But anyway, getting back

to these hormones, I want to go over

which hormones that you want to actually

focus on. And I know we're already like

12 minutes in here, but um let's talk

about the stress hormones. The ones that

you want to you want to focus on

lowering. And the reason I'm saying

lowering is because everybody is running

rampant with these. The they basically

they're they're stress maxing, so to

speak. So, let's let's break this up

into stress hormones and reproductive

hormones. So the stress hormones,

let's do this.

Stress hormones.

Um the first one is going to be

cortisol. Right now cortisol is

important. That's why you wake up in the

morning. That's why you're able to think

straight. It's why you got mental

clarity. You know, that's what gives you

energy. You know, it that's that's what

saves you in a life and death scenario.

Now, this is the problem. I've seen a um

what is it called? a it was like a TEDex

talk talking about um you know your your

your body's natural processes and like

how how important it is that you have

these like you know shots of adrenaline

and cortisol in life and death

scenarios. They talked about how like if

a bear is like in your backyard when

you're sitting there on your patio or

whatever, like you getting stressed and

getting up and running away back into

your house or getting your gun or

whatever, like that's great. But if that

stress response is hitting you daily

because you're in a you know uh position

in like a bad relationship or you're

working a really stressful job um or

you're just like constantly putting

yourself in positions that are like

antagonizing you um you know without

good reason like that that stress

response of the you know the bear being

in your backyard like if the bear is

coming home every single day that's not

a good thing and that's what that TEDex

talk went over. I don't know who the

speaker was, but you want to keep

cortisol in check. It's useful. Like

that's that's why um you know that's why

waking up in the morning having coffee

and using that to like you know get some

some mental acuity so I can be super

productive in my most creative state

throughout the entire day. But we don't

need to be so you know obsessed with our

physique. We don't need to be so, you

know, so uh like we don't need to be

overex exercising and like not being

able to recover cuz it's not just the

gym. It's like your career, it's your

family, it's your kids, it's you know

everybody outside of that you you got to

we got to live in the world at the end

of the day and life is stressful. So

keeping cortisol in check is going to be

huge. The other one I would say and um

this is just how I think about it.

Estrogen.

So one way or another estrogen is a

stress hormone to me right maybe not

scientifically definition it's a stress

hormone but at the end of the day that's

how it affects your body. It's a

stressful uh and antagonistic

hormone when it comes to what what was

important,

your thyroid, right? If your thyroid is

what controls your metabolism, anything

that goes against the thyroid um and not

that these things go against it because

they all work in your hormone economy,

so to speak, [snorts] but anything that

hurts your your thyroid is not going to

be anabolic, so to speak. It's not going

to be putting you in a position to where

the cup runth over in terms of your

energy production. That's where you want

to be. You don't want to be saving your

way to get rich. You want to be boosting

your income so that you have more to

play with and the pressure is off, so to

speak, right? So estrogen is another

thing that I think a lot of people are

dealing with. I just talked to a guy the

other day. I'm pretty sure his estrogen

is through the roof because yeah, his

testosterone might be high and um you

know, not saying this happened to him,

but if you do stuff like TRT or you

know, anabolic steroids or uh you know,

some some other peeds, SARMMS, anything

like that, with that massive increase in

testosterone, a certain percentage of it

is going to get converted into estrogen

through a process called aromatase. This

is why I take stuff like bee pollen,

right? or um you know zinc can can block

aromatase. Um all all these other all

these other things that you want to keep

in check as well. It's like you know

with testosterone is going to come a

little bit of estrogen. So you got to

keep that in check. But also just the

way that people live their lives

nowadays. It's like estrogen maxing.

Making decisions. You know living

a non-purposeful life. Unpurposeful. I

don't know what the word is, but um

doing things that aren't exciting or

aren't worthwhile and they're just

falling in line with the status quo,

doing what everybody else says to do,

voluntary or involuntary, like passively

or or you know, um basically just

letting other people call the shots.

That's why I had that last video like if

if you can't tell who's in charge when

you walk into a room, assume it's you.

You don't want to be at the whim of the

world. And most guys today who are

either, you know, watching the P-word

or, you know, they're they're working a

job that is unfulfilling or they're in a

relationship with where the chick is

like ordering them around and stuff and

they're trying to like dance around the

bear so to speak and like just like

doing everything for everybody else,

people pleasing. I'm not talking about

serving is a bad thing. and being a, you

know, being a provider and taking care

of your flock, like that's very

important, but there's a certain there's

a certain vibe that's going on that's

offkilter and estrogen is usually

increased in those situations. And it's

kind of like a uh a feedback loop,

right? the more estrogen that you have,

the more that you participate in those,

you know, dumb decisions and dumb uh

dumb interactions in terms of like who

who's calling the shots and whatnot. And

that increases estrogen, right? So, you

want to get into a feedback loop where

it's a positive thing like more more

testosterone, more of these other

anabolic hormones which will affect your

uh not only your your physique and your

energy and stuff, but also your

behavior. They found there's a study

that shows that people who have higher

testosterone lie less and they're more

willing to stand up for people in a

negative position. Like people at a

disadvantage, you will stand up for

those people if you have higher

testosterone. Right? So that's that's

why this is really important in a

philosophical way. This this problem of

men's testosterone going down over the

last 30 years precipitously. and you if

you're 18 years old today, you have the

same testosterone as like a 70-year-old

man 60 years ago. That's an issue for

like world geopolitics and stuff like

that. Another video. We'll leave that to

the side. Um, other one that I would

worry about too, and I'll get to why

this is, you know, another thing that

you need to keep in mind, prolactin.

So, there's other stress hormones that

that um we could talk about and

you know there there's a ton that you

could talk about. These are the ones

that I'm focusing on. Prolactin

specifically um because it's it's

so intertwined in your energy and like

your your mental capacity. Um, when you

ejaculate, so to speak, you have sex

with your wife, hopefully, not your

hand. When you ejaculate, you get a

brain dump of prolactin, and that's why

you feel like kind of kind of like

sleepy, groggy, lethargic. Yeah, maybe

you feel a little bit happy for a

second. That was mainly the uh the

dopamine. Um, but when when the

prolactin spikes or the prolactin is

elevated, you're not going to have that

same drive, that same pizzazz that you

usually have. You're not going to be,

you know, trying to, uh, make more

money. You're not trying to get after it

in the day. You're not going to want to

go and, you know, uh, perform in the gym

or, you know, perform in your your daily

life, like whatever part of the puzzle

that you play. Um, you're not going to

step up for that occasion because

prolactin is abnormally elevated because

it has an inverse relationship with

dopamine. So, let's talk about some of

these more uh you know reproductive

hormones or these these uh people talk

talk about them as like protective

hormones sometimes. I think that's

that's a good way of thinking about it.

I'll just call these reproductive.

So, reproductive

and

these terms might not work perfectly. I

don't really care. This is just an easy

way to think about it. This is a crash

course again. So, let's talk about uh

reproductive hormones. The one that I

wanted to just talk about real quick is

dopamine. So, dopamine is a lot more

important than people think. It gets a

bad rap because uh you know, when you're

on social media, you're watching reals,

you're watching the P word, if you know

what I'm saying. Um you're you're eating

bad food, junk food, and stuff like

that, you get like a dopamine hit. And

that's what's addictive. It's that quick

short-term gratification. And the

problem with this in these short-term

gratifications

is that it lowers your base dopamine

levels. So, ironically, you actually do

want more dopamine because it has an

inverse relationship with prolactin. So,

when one is high, the other is low and

vice versa. Right now, dopamine will

have an effect on your testosterone

because of the dopamineergic process.

Um, I won't go too much into that right

now, but basically, if your dopamine is

in a good spot, you're going to be in a

better spot to have higher testosterone,

which will make sure that your whole

entire uh hormonal function is working

properly, which is just going to lead

you to a better thyroid health, which is

what controls your your metabolism,

right? So, let's real quick talk about

some other ones. Um, I think it's safe

to say testosterone is at the top of the

list. Testosterone

And let's just put thyroid right here.

Now, thyroid has a couple of different

uh hormones. Mainly, I would look at T3

and there's T4 as well. T3 is the one

that um really matters. That's that's

what going to help you metabolize any of

the food that you're eating and and you

know, convert it into energy and

whatnot. Um, [snorts]

there's T4, which gets converted into

T3, and then there's like reverse T3.

There's a bunch of different hormones

there. All I need you to focus on is

that your thyroid is largely what

controls your metabolism. But it's not

only that. Your thyroid is very

intertwined to your mood, your energy,

your focus. You'll see there's a lot of

overlap between all these things. And

you don't need to go crazy regarding

hormones. You just need to have a couple

of things in mind. And these are the

ones that I'm focusing on. Another one

that I would really highly encourage you

to focus on too is DHT.

So DHT

is like testosterone's big brother,

dihydrotestosterone.

So DHT gets demonized, but DHT is

actually the true male hormone if you

think about it. So people um and myself

included they they really talk up

testosterone and that's largely because

people are really focused on that and

testosterone is good but focusing only

on testosterone is not really you know

the end goal like you want to have high

DHT and high testosterone better thyroid

and you know keeping your your cortisol

estrogen prolactin in check and all the

other you know anabolic and catabolic

hormones right so DHT you could like

this is the analogy I like to think

about. Think of DHT, which is far more

powerful than testosterone, by the way.

It's the true male hormone, which is why

you have facial hair. It's why your

voice is as deep as it is, why you're as

tall as you are. Um, and it it actually

really affects your behavior. So, these

these DHT suppressing uh medications

that people use for hair loss and stuff,

it usually feminizes guys. And um so

anyway, the the analogy that I wanted to

give you is that um testosterone, if

you're only focused on boosting

testosterone, like if you're on TRT or

SARMMS or other peeds that skyrocket

your your uh your testosterone, super

super physiological levels of

testosterone, you're going to be like a

little yappy chihuahua that's all talk

and no real game, right? like you you're

just an annoyance, a nuisance to

society. Think of the people that are

like abusing testosterone, they're

usually the worst. They're not

necessarily the the true uh patriarch,

if you will, the uh you know, and and if

testosterone is like the yappy dog, so

to speak, the yappy little Chihuahua

that like pukes in your girl's purse,

then DHT is like that giant great dane,

that big ass dog that could murder you,

but loves you with all his heart. And

he's not he doesn't bite you or

anything. So, it's like the gentle

giant, so to speak. And it's not that

he's harmless. It's just like he he's

more grounded. He's more he's got more

resolve. He's got more um more presence,

more stability, so to speak, and and a

lot more power. There's a difference

between power and force. And I find a

lot of people that are only focused on

testosterone, they're trying to force

things. If you're only focused on

testosterone and neglecting all the

other pieces of your hormone economy,

it's kind of like, you know, if you have

a car, right? If you're only focused on

the engine and neglecting the

transmission, the drive shaft, you know,

fuel lines, all these other things that

make the car work, you're really

shooting yourself in the foot.

Testosterone very important. And by

boosting testosterone, you focus on a

lot of the other things that will um,

you know, that will improve your overall

health as well. But specifically only

going for testosterone all the time and

neglecting other things is really going

to put you in a in a damper, right? So

DHT definitely has an effect on your

metabolism. Um, dopamine will improve

testosterone

um and you know just your life in

general. It's not just about having a

higher metabolism, but the things that

come with a higher metabolism usually

make us feel better, right? So, it's not

just physique. It's about having

rockstar energy, feeling like Jack

Einstein, so to speak. Better mental

clarity, better mood, better presence.

And this is, I think, the whole the

whole reason that I want people to focus

on their hormones is because everybody's

thinking so externally. Everybody's

trying to live like a bodybuilder or

live like David Gogggins or whatever and

they're focusing too much on like the

willpower and the the um you know the

the reps and the sets instead of setting

yourself up uh to like make the machine

work for you. Like the hormones make

your your biology do the heavy lifting

instead of you doing more workouts and

eating less food and whatever, right? Um

but it also will just help you be able

to think straight. I think that's like

my my overarching goal with all this is

yeah, get jacked, get energized, and you

know, make sure that you have mental

clarity so you can think straight, so

you can make more sound decisions. Um,

not saying this is going to happen for

everybody, but over the last year, I

finally came back to the church because,

and I think it was largely because I was

able to think straight. I have another

video where I was talking about how for

years I was just like anxious,

depressed, like victim mindset, wasn't

taking accountability for anything going

on in my life. I was just always trying

to get by, just trying to see what other

people could do for me and not really

trying to not trying to thrive and not

trying to create a situation where the

cup runth over, right? Where I I keep

saying that. Um, but I also like I I

went through a period where my uncle had

passed away suddenly at 51 from a

stroke. That's another reason I want

people to be in better health is because

of health and staying alive and

longevity into the later years of life

so we can enjoy more time with each

other because that's all that we have.

Um, but in that time I like back in the

day when my health was in shambles that

would have crushed me. Not that I wasn't

crushed. I absolutely was crushed. But I

think I was able to absorb the impact of

the gravity of that situation 10 times

better and and um you know be there for

my family who were feeling the pain as

well. And that that was like so big for

me. That was I can't I can't even put it

into words like how important it was to

me that I was able to be there for my

family and and I would have made some

really stupid decisions at the time.

probably wouldn't have been able to see

him at the last, you know, moments of

his life. I thank God was able to drive

up to New Hampshire and see him um you

know the last day that he was alive. But

it was because of my mindset and the

mental clarity uh which was a result of

my hormonal health and the way that my

life was going because of all the other

things that come with nurturing your

health that I was able to be there and

and experience that memory which I'll

hold close forever. Right? So, I don't

want to get too wild, but this is how

important this stuff is. Like, you don't

have to focus on all the hormones. I

also, yes, I'll do blood work with my my

clients. Like, if if they have the blood

work and they they're going to get it

done consistently or they have anything

to show me prior to working with me, I

will take a look at it because it can

always help us point out any glaring

opportunities for adjustment. But what I

talk about here, it's it's all

guidelines so that you don't have to be

focused on the metrics of these, right?

Like I don't want your testosterone to

turn into another body fat percentage or

another body weight on your like on your

scale. Um, you know, cuz really all that

matters at the end of the day is how you

look in the mirror and how you feel on a

day-to-day basis so that you can be more

uh be better and do more for the people

around you and and serve God is what I

would say nowadays, right? if you want

to talk about the universe or like just

people in general being a good person

like this is going to put you in a

better position to do that. Um and

there's again so many other hormones but

these are the ones that I truly focus on

the most and um you know [clears throat]

a lot of it just comes down to three

days a week of heavy lifting. You know

making sure that you're falling in love

with the process. So add weight or add a

rep to each individual set of every

workout. You only need about an hour.

Sometimes I'll go hour and a half just

because I like resting longer. About

three, four minutes rest in between all

sets. Um, eating a holistic diet. And I

can dive more into this in other videos

and stuff too, but animal-based little

bit of Ray Pete in there, right? And

then making it practical. Like I'll do

stuff that go against all of that

because I'm a human. I'm a guy in the

21st century, right? It's 2026 at the

time of this video. If you think I'm not

going to enjoy myself when I'm out to

eat with friends and family because I'm

not trying to kill my test. I'm not

trying to virtue signal like a vegan and

whatnot. I'm also not trying to think

about the ingredients. I'm trying to uh

enjoy, you know, the reason that we went

out and and participate in the essence

of why we're there, which is to

celebrate or be with each other or

unpack re, you know, unwind, whatever. I

don't want to be so focused on my diet

all the time. I do that 80 to 90% of the

time, especially when when I'm at home

alone, right? I have that saying, 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 2

p.m. on Tuesday. That's my life. I do

all this stuff so that I can leverage my

health, leverage my hormones to get more

out of life. That way, I've got more

damage control and it sets me up almost

like with an insurance policy. My health

is at such a great extent that me going

out and eating with my friends, I don't

drink anymore, but if I did drink, it

wouldn't put such a damper on my

physique or how I feel and how I'm able

to operate throughout that week with all

the stuff that I have in terms of

responsibilities as somebody who is just

neglecting their health or, you know,

involuntarily hurting themselves, right?

Like a lot of people just aren't aware

of that stuff. And that's why I made

this video is to just get you focused on

it. So, the the holistic diet,

animal-based, meat, eggs, fruit, dairy,

high quality, 100% grass-fed, A2 and

raw, ideally B products like B pollen,

honey, uh royal jelly, minimal

supplements like keep your stack small,

at least magnesium so that you can sleep

better at night, vitamin D3 if you're

not out in the sun a ton, um other

things like chilleit, royal jelly, uh

you know, bee pollen, beeb bread, uh you

know, pine pollen. And I would say the

other thing, yeah, macros do play a

part, but the micros are going to be

more important. And that's why the

animal-based diet is going to be best.

But you still like not all chicken is

created equal. So don't just go and get

Purdue chicken that's pumped full of

antibiotics and all this water to make

the, you know, make the uh the the

weight of the product heavier so that

they can sell it for more money and

stuff. Like those guys at Purdue don't

have your health in mind. They're just

trying to make a buck, right? So local

farms, farmers markets, you're the

farmer. That's the the place that you

want to be in terms of shopping for

groceries and whatnot. Um, sleeping

obviously super important, sleeping in a

cold, pitch black room. Uh, and just

making sure that you get in bed with

enough time to fall asleep and get eight

hours of sleep. Don't just get into bed

eight hours before you have to wake up.

That's not taking care of yourself. Um,

and just choosing a bedtime over

choosing a wake up time is going to be

way more important in the long run

because this is all just things that are

going to help you lower stress hormones

and improve your reproductive hormones,

right? Catabolic, anabolic, anabolic,

the cup runth over building, increasing

energy production, feeling better, you

know, more energized, happier, you know,

you look better. that psyches you up

because your physiology affects your

brain health, which affects your

mindset, which affects your beliefs,

which affects the world around you as

you see it. And thus, you experience

life differently than the guy that

doesn't have this stuff in check. So, I

think I'll I'll leave it there. Um, if

you guys want me to further explain any

of this stuff, let me know in the

comments down below. Like and subscribe.

That would really help out for building

the channel. And, uh, yeah, this is just

the tip of the iceberg. If you're

somebody that actually wants to, you

know, get some personalized help from me

and work closely with me, um, there's

only so much that you can get out of

this video because it's a little bit

more general. Um, I find that, you know,

doing coaching really is is where people

thrive because you get the specific

circumstances in check and the specific

examples of like what I would do here,

um, what not to do and and how to really

think about it. You know, it's not

always about like this is exactly what

to do. It's like how do we apply it to

your specific circumstances? Plus, uh,

proximity is anabolic at the end of the

day. So, um, if that is you, there's

going to be a link down in the

description where you can book a call

with me, and it's going to be me, not

any other sales guy. We'll just talk. If

it doesn't make sense, we won't do it.

Um, but if not, I'll at least point you

in the right direction. So, uh, peace.