Surprisingly, I still come across these semi-regularly on Twitter, so every time I get one I’m going to link people to this post.

I can just say “#1 and #4” and people can immediately see what my response is, and why they’re being irrational and their irrationality is going to keep them overweight unless they change.

They’re listed in no particular order:

Objection 1) “But I heard that Intermittent Fasting puts your body into starvation mode!”

You’re 25% body fat, my friend.

The human body doesn’t starve until around sub 5% body fat.

Please tell me how you’re going to starve when 25% of your body is literally stored fuel? No organism on this planet is capable of starving when there’s tons of stored energy that it has very easy access to (fat stores). It burns the stored fuel FIRST, well before dying of starvation.

Once you get to ~5% body fat, this becomes a very valid discussion.

Now if you’re talking about low energy levels, all you need to do there is keep your blood sugar levels steadier and keep your electrolytes balanced. This involves:

A) Low sugar foods during your eating window and;

B) Plenty of electrolytes during the fasting period

Objection 2) “10% body fat is unhealthy! Also I heard that it’s bad for your testosterone levels?”

Tell that to >50% of all professional soccer players, virtually all Rugby wingers, and a huge % of pro basketball players.

Tell that to 100% of professional sprinters.

Tell that to all pro fighters.

These are all lean, high T individuals.

Not only this but anecdotally, my testosterone is 950 and I’m ~9% body fat. Some of my more successful clients are in a similar position to me.

Again, please tell me how 10% body fat is unhealthy?

Objection 3) “I could never do this fasting thing, I love breakfast too much”

Well straight away, you don’t have to fast in the morning. Keep your breakfast (if it’s healthy). Fast later in the day.

But for most people the best system is to allow some flexibility for social events in the evening, and some carbs too (which help with sleep).

You can either have a big tasty breakfast, OR a social life and carbs in the evening.

You cannot have both and expect to get to 10% body fat. Ain’t gonna happen. Unless you’re a semi-pro athlete (or similar) where you’re burning a tremendous amount of calories every day.

If you’re a typical office worker, you need to PICK ONE.

Objection 4) “Fasting leads to binge eating later on”

It doesn’t, because my clients and I do Intermittent Fasting, yet we never binge.

Lack of self-control leads to binge-eating. A sugar addiction leads to binge-eating.

If you get rid of the sugar addiction first, and then ease your way into IF by pushing the first meal back by a mere two hours for the first few days, you’ll find that this binge eating thing never happens.

Check out the free ‘5 Steps To Getting Started With IF‘ guide to learn how to do this, and then get the Ultimate Extended Fasting manual to learn how to eliminate your sugar addiction (yes, you have one).

Objection 5) “But you can’t gain muscle with Intermittent Fasting!”

Well look at me – I certainly have.

And the thing is, the guys who give this objection are usually newbies to training. And newbies can make amazing gains doing just about anything.

But here’s the main focus points for muscle mass:

• Training intensity
• Training consistency (most men can’t even stick to a training program)
• Protein intake
• Not slashing calories too quickly

Get the above right and you’ll gain plenty of muscle mass on Intermittent Fasting. I have done, Greg has done, John did too:

Objection 6) “But it’s depriving your body of vital food and nutrients!”

Food and nutrients are not the same.

Most men who are fat are already depriving themselves of nutrients. Too much food, but not enough nutrients. The sugar and the alcohol are robbing the nutrients from what little they were getting through their diet in the first place.

Let’s reverse this.

Let’s get the food/calories DOWN, and the nutrients UP.

Intermittent Fasting (the proper way) does exactly this. Get some seafood/quality meat with plenty of veggies and/or some beans/nuts/eggs and you will achieve this without much difficulty.

The nutrient side of things is 100% dependent upon the foods you eat. If you fast for 16 hours and then eat McDonalds and drink alcohol all evening, then yes, you’re going to be nutrient-deprived very quickly.

But I’ve never recommended doing that.

Objection 7) “But it makes me light-headed”

One word: Electrolytes. Get them inside of you every morning, especially salt.

Objection 8) “What if I want to train in the mornings?”

This is a very common one, and you have a few options here.

A) You could eat from 8am to 4pm, and then fast in the evenings. That’s a possibility.

B) You could just make sure you’re getting your electrolytes in the morning (for energy purposes), with some BCAAs post workout to ensure you’re recovering, and then wait until lunchtime for the proper meal.

C) You could re-evaluate your schedule a little and see if you could actually train later in the day – this completely depends on the individual, how much ‘life overhead’ you have etc.

Objection 9) “Where do I get my hormones tested? My doctor makes things really difficult!”

Believe me, I sympathise with this.

The UK and Canada are particularly bad for this. If you want to get a testosterone test you have to have one testicle missing or hanging on by a thread in order for them to give a shit.

I personally do all my test private now, but I’m in the UK and the vast majority of you guys are in the US/Canada. I wrote a blog post on the best US company, Private MD Labs, where you get finger-prick blood work done. In my experience it’s brilliant because it’s confidential, quick, easy, and hassle free.

Bloody brilliant. No messing around. And the bottom line – you get to know the truth about where you stand with your health, so you can make dietary adjustments from there.

Alright, so NOW what is your excuse for not doing Intermittent Fasting every day?

The post 9 Objections To Intermittent Fasting (And Their Answers appeared first on Forever Alpha Blog.

Something new & exciting that I’d like to introduce you to, is what is potentially the closest thing to a “Discipline Hack” when it comes to fitness.

In this case specifically, Intermittent Fasting.

The IF Brotherhood now has 27 members, and there’s 7-9 of us who are very active in there, with conversations around:

• 40 hour fasts
• Physique updates
• Kettlebell/bodyweight workouts
• Aggressive fat loss strategies
• Beer affecting resting heart rate during sleep
• Maximising REM sleep
• Current diet set up and/or weaknesses
• The emotional eating epidemic
• Taking 36 hour fasts up to 50 hour fasts

And this is just in the first week or so.

When you have these kinds of conversations going on every day, with constant images of IF related content popping up in your notifications, it’s very difficult to lose focus and motivation with your IF routine.

And on top of this, you have the mandatory Physique Friday which forces you to be held accountable.

Accountability = Discipline.

You Need To Be Held Accountable

I promise you, your fat loss results will accelerate when your mind is constantly being bombarded with motivating images of guys in the same situation as you, making faster progress than you.

It’s MOTIVATING.

People always ask me about getting the right mindset.

They know they need to be disciplined, but they don’t know how to get there.

I’m telling you how to get there – you’re the average of the five people you spend the most time with, and most of your friends (in a world of obesity), aren’t exactly 10% body fat with a strict IF diet.

You need to interact with guys who are serious.

It’ll make the world of difference.

Price will be shooting up for new-joiners at the end of this month, so get in now while it’s cheap:

Click Here To Join The IF Brotherhood

The post The IF Brotherhood appeared first on Forever Alpha Blog.

I’ve hinted over the past couple of emails that this has been coming.

But I’ve noticed a shift in my audience over the past few years, especially with those who have been doing Intermittent Fasting for some time, but have not yet hit their physique goals.

Often these men fit into at least one of the following categories:

1. Men Over 40

2. Over 20% body fat

3. Have been following 16/8 fasting and have lost some weight, but they’re still a long way from their ideal (often a muscular 12% body fat or so).

There’s many problems that these guys face.

Quite often they’re stuck at around 25% with no momentum.

Often they’re trying to gain muscle and lose fat at the same time, when I think you should really force the issue with fat loss first, then focus on building a little muscle (if you’re in the 20%-30% bf range).

I have something here that I believe will solve all of the above problems, as it’s something that’s guaranteed to destroy fat loss plateaus but in a sustainable, repeatable way.

This is something I’ve seen a lot of Men Over 40 have HUGE success with.

Guys inside the 60 Day Challenge have been losing 3+ lbs per week doing this.

Here it is:

This is NOT just 36 hr fasts, it’s the weekly lifestyle set up that kicks you out of homeostasis, and into ‘fat burning mode’.

It forces the calorie deficit, but in a way that doesn’t damage your overall fat loss mission.

It also has a huge range of benefits from enhanced Human Growth Hormone levels, to lower inflammation, to increasing the likelihood of living a sugar free lifestyle (with black coffee especially) etc.

“But isn’t this the same as Extended Fasting?”

Extended Fasting is fantastic, but it’s not a sustainable lifestyle.

It’s a kickstart to the fat loss journey for heavily overweight men, but you cannot fast for 3-7 days every single week because you’ll just lose muscle and cause more problems than you solve.

The 36 Hour Fasting Lifestyle is a repeatable weekly system to follow that DESTROYS fat loss plateaus, and you keep doing this every week until you’re 15% bf.

Way too many of you are just coasting right now.

You’re comfortable on 16/8 fasting, but you’re not getting below the 20% bf mark.

You need to kick things into action.

And this is what the 36 hr fast does (when you do it properly).

What You Get Inside

• The psychological & emotional barriers to 36 hour fasting, and 20 different strategies on how to overcome them (everything begins in the mind…conquer your mind and you’ll conquer the fast)
• The logistical set up you need to have to avoid distractions and temptations
• The supplements and liquids you need to consume to maintain energy, focus, and minimise hunger
• How to transition out of this fast to ensure you don’t regain any fat (just ~1-1.5lbs of water weight) – this is the most critical section
• How specifically to incorporate this into your lifestyle (based on your overall weekly set up, your current bf %, how ambitious your goals are etc.)
• How to NOT lose muscle mass – this is the second most critical section

On top of this, I’ve included the following bonuses (take advantage of them!!):

1. A free 30 minute consultation call with me where you can fire away as many questions as you like. From my experience these calls are most useful for you when you’ve got the questions written down in advance.
2. A free 20 minute podcast from IFFT – “Supplements For Men Over 40” – this is a ‘how-to’ podcast that focuses on exactly what you should be taking for optimal health, and rapid fat loss within an Intermittent Fasting context. You’re going to need these to stop your testosterone from declining and also to burn more fat in a calorie deficit (and less muscle). Important stuff.

You’re also getting a lifetime guarantee with this product, so if you’re not happy with the product & bonuses, you get your money 100% refunded.

It’s available for pre-order right now, and the bonuses are available immediately.

You can pre-order below (price will be shooting up on Sunday 17th April, so get in on the early bird sale):

The Ultimate 36 Hour Fasting Lifestyle Manual

Love you all,

~Alex

The post Announcement: The Ultimate 36 Hour Fasting Lifestyle Manual appeared first on Forever Alpha Blog.

I’ve been tweeting & blogging for four years and six years (respectively) about 16/8 fasting and the wonders of sustainable, long-term fat loss that it leads to for pretty much anyone that’s willing to push their ‘breakfast’ back by four hours.

This system creates an environment where it’s extremely easy to be in a calorie deficit and enjoy it, meaning that there’s very little ‘deprivation accumulation’ which all other diets seem to cause, which results in binge eating, yo-yo dieting and an unhealthy relationship with food.

BUT!

It doesn’t guarantee fat loss. You can’t have bagels and chocolate cereal for breakfast, and then just eat it at 12pm instead of 8am and expect to get shredded.

You can’t eat junk food.

You can’t break your fast with a bunch of sugar.

There is a bit more to it.

Today I want to talk about a brand new discovery inside the 60 Day Transformation Challenge that has lead to quite a few guys destroying their fat loss plateaus and hitting new all-time low weigh-ins, WITH EASE.

The 36 Hour Fasting Lifestyle

A lot of Men Over 40 have been stuck at >20% body fat for a long time now, and the typical 16/8 fasting model doesn’t seem to be carrying them below this mark.

I’ve said for a while that for most older guys, OMAD seems to be superior in terms of the results it gleans. But on top of this, something that really seems to improve:

• Momentum
• Motivation
• Blood glucose
• Appetite control
• Inflammation
• Excitement

For these guys, is doing a 36-40 hour fast (usually at the start of the week). This means all day Monday, and then Tuesday morning too. Of course you’ll have water, electrolytes and certain supplements, but other than that you won’t be consuming any actual food/calories.

(Please for heaven’s sake don’t dehydrate yourself and drink zero water!)

Then for the rest of the week it’s fasting as usual however you prefer to define that.

But the real magic here is that you tend to lose ~4 lbs during the 36-40 hour period which is motivating in and of itself, but then if you transition out of this fast properly, you can expect to keep about 2.5-3 lbs off.

(If you’d like to learn how to do this properly like the guys inside the 60 DTC, make sure you pre-order the Ultimate 36 Hour Fasting Lifestyle Manual while it’s still super cheap).

Some Advice

If you’re going to do this 36 Hour Fasting Lifestyle properly and you want to obliterate your current plateau and get well below 20% body fat with ease, and for life, then you’ll want to follow these tips:

1. You’ll want to have some basic IF experience before trying this and expecting it to work as a long-term lifestyle (rather than a one-off like an Extended Fast would be)
2. Because it’s a lifestyle that’s repeatable on a weekly basis, don’t worry too much if you mess up one time – there’ll always be next week
3. This also means that you need to pay attention to the other six days too – you don’t want to fall into the trap of only being focused for one day and then ‘winging it’ for the rest of the week – that’s a path towards staying at homeostasis (maintenance) – pay attention to each meal
4. You probably don’t want to train on the day that you choose to do the 36 hour fast, you’ll get better results if you train on days where you’re getting full meals in – plan ahead and work this into your schedule

If you follow the general tips above, you won’t screw it up really badly.

It’s only 36 hours, it’s not 3-7 days like in the Extended Fasts I’ve spoken about in the past.

36 Hour Fasting is relatively easy in comparison, the guys in the 60 DTC will tell you this. But if you want to get the most out of it and keep the 2.5 lbs off every single week, you’ll want to get your mindset on point first, which is absolutely critical.

I devote several chapters to this inside the manual.

You’ll be pleased to know that there’s a lifetime money-back guarantee included in case you’re not happy, as well as a free consultation call and a 20 minute podcast devoted to supplements, so it’s a TON of value you’re getting here.

Check out the manual below:

Pre-Order The Ultimate 36 Hour Fasting Lifestyle Manual

The post How To Speed Up Your Fat Loss (Without It Becoming Unsustainable) appeared first on Forever Alpha Blog.

This is an important post, as I’ll be 100% honest as always, and will be detailing everything you need to know.

If you copy these three factors to a T, you can replicate my results in your own life.

But firstly, I’d like to talk about the very thing that will make or break your ability to make your own transformation like this – your own mind.

Ineffective Mindsets To Avoid

Most people look at transformations like the above (and like Gregs, which was arguably even more drastic), and dismiss it as either luck, genetics, or a guaranteed eating disorder.

It’s definitely not luck. Nobody ever went from chubby to shredded by accident, just like nobody lifted a weight once and woke up the next morning a champion bodybuilder with 18 inch arms.

Genetics is something to consider if you’re trying to be the best in the world at something.

But simply losing body fat?

It’s absolutely irrelevant. Nobody was genetically hard-wired to be fat, that’s just a surplus of calories consumed over a long period of time.

The eating disorder argument is the only one that might be valid, depending on how you approach the fat loss process (which we’ll get into in just a minute).

So if you want to get to sub 10% body fat, realise three things:

1. Luck has nothing to do with it
2. Genetics has nothing to do with it
3. Developing an unhealthy relationship with food is a real threat, but one that’s easily overcome if you approach fat loss the correct way

So what exactly is the “correct way”?

Here’s how I did it…

The Big 3 Factors

If you follow these three, you can get as lean as you damn well want without any negative repercussions (rebounding, unhealthy relationship with food etc.)

Factor #1) I Took My Time

I’m going to say that any drastic transformation that occurred within a few weeks or something, is inherently going to be unsustainable for two reasons:

1. The calorie deficit is too large and the body never likes that, and;
2. Your brain simply doesn’t have the capacity to truly change who you are internally to match the external appearance, THAT quickly. This is a huge cause of self-sabotaging behaviour (because your subconscious isn’t matched with the ideal person you want to become, it’s still stuck in the past to some degree).

With that said, if you plan out a drastic fat loss transformation over a multi-month period where the deficit isn’t too large over a typical 7 day period, you can definitely make this work.

You can definitely get aggressive with the occasional 36 hour fast to build momentum, but my advice would be to not follow that up with six “1200 calorie days”, as that’s just psychological torture and asking to destroy your metabolism.

I took many months to burn the fat, and my subconscious had no problem accepting this as the “new me”, so I never suffered from any psychological issues.

To be completely transparent, the above picture on the left was around May 2014 and the picture on the right was in July 2017 so three years apart, but most of the fat loss occurred in the summer of 2017 so you can definitely do it within a handful of months.

The picture at the top of this blog post was a full eight years apart, with the pic on the right being from only a few weeks ago. I’m way more jacked now, and it does takes years to build serious muscle mass.

Factor #2) Intermittent Fasting

Intermittent Fasting was a major factor in my transformation, because it was the only system that left me genuinely satisfied on less calories.

It made fat loss effortless.

You do not want to be going on a diet and being hungry by 11am, which is what most people do. Calorie counting, Atkins, Paleo, whatever, none of it works if you start the day off the wrong way.

The best way to start the day for both health and fat loss is:

A) Fasted

B) With some apple cider vinegar (to prevent acidity, digestive issues & other age-related health problems)

C) With black coffee/green tea to curb your appetite and keep you in a fat-burning state until lunchtime

I actually write tailored meal plans based on this system you can find right here. If you have more questions about IF in general, feel free to read the FAQs.

Factor #3) I Eliminated Any Trigger Foods

If there was one thing that a MASSIVE % of my Twitter following f***s up on regularly, it’s this.

Most guys who’ve been reading my content for some time are 100% on-board with both Intermittent Fasting and taking your time, not being too aggressive for too long with the calorie deficit etc.

But when it comes to trigger foods, it doesn’t matter what excuse you use. The fact of the matter is, you haven’t kicked these foods out of the house (or at least out of your sight – “kids, only eat these foods in your own room” or something like that), and therefore the fact of the matter is that these foods still continue to stall your progress.

What are these foods?

Well everyone has different personal examples.

But the overall definition of a ‘trigger food’ is something that is so powerful that it bypasses all logic within your brain, completely passing through the pre-frontal cortex and immediately hijacks the “reptilian brain” beneath, often ending in severe binge-eating.

Sugar in general tends to do this.

But it comes in different forms for different people.

For one guy it might be yoghurt with granola & honey. For another guy it could be ice cream. For another it could be sugary cereal *cough*me*cough.

You can ONLY eliminate trigger foods. By definition, a “trigger food” cannot be moderated. The psychological/emotional trigger is too strong. The only way you can be stronger is to kick it out permanently, without excuses.

Trigger foods can destroy weeks worth of fat loss progress in one or two nights, so they have to go. They make it impossible to truly lower your body fat set point.

In Summary

If you follow the general outline of the three points above, you’ll do well. You’ll certainly avoid the psychological problems that comes with dieting for most people, and the weight you lose will STAY off.

But if you want to truly experience the very best of what I’m talking about, definitely either get an IF meal plan, or if you’d like one to one coaching, ONE SLOT has just opened up and probably will not be open for very long. If you’re interested, just DM me on Twitter (@theforeveralpha).

The post How I Went From 17% Body Fat To 9% appeared first on Forever Alpha Blog.

Greg has a very interesting Intermittent Fasting transformation story, that’s clearly visually impressive. He went from a chubby, weak 25%+ body fat down to a strong, shredded 8%.

But how exactly did he do it?

Greg’s Background

He started off in a very similar position to most men. High body fat %, no muscle mass (as he wasn’t lifting), and wasn’t happy with the way he looked. This was back in 2014.

In 2015, he started training and following a typical ‘bodybuilding bro’ meal plan:

“Classic chicken, broccoli, rice, egg whites, oatmeal diet. ? newbie muscle gains. Got down to 135 pounds. Maybe was 12% body fat.”

Now, this kind of diet DOES work for muscle gain and fat loss. The problem is that when your “normal guy” who works a full time job and maybe has kids tries to follow this, he has a 97% chance of failure, statistically speaking.

It’s not sustainable.

It CAN work for some more extreme personality types, but even then, it’s a temporary eating model that doesn’t exactly span the rest of their lifetimes.

What you want to do is take the positives from this diet, and then integrate them into an Intermittent Fasting system that works well for you and your lifestyle.

Take the things like:

• The high protein from chicken breast & egg whites
• The high fiber & micros from broccoli
• The quality carbs like rice (and maybe oatmeal)

But insert them into a time-restricted eating model that includes a little more variety (and a little more in the way of healthy fats for testosterone purposes.

(Read here for the FAQ on the Intermittent Fasting model if you’re new. You may also want to read the Ultimate Guide on Intermittent Fasting).

College: The Impact Of Beer & Pizza

The next phase of this physique journey was in 2016-2019 when he was in college, where beer was flowing and hangovers were abundant.

Boy do I remember those days well.

One of my college years was when I hit my personal peak fatness too, so I completely sympathise with that. Having said that, in final year I did manage to maintain ~9% body fat year round, so it can be done if you moderate the booze.

But here’s Greg’s words:

“2016-2019- went to college and discovered beer, a college cafeteria, and pizza on the regular. ? hung around 15-25% body fat those years.”

Towards the end of the whole process:

“I also was 170 afterwards and looked absolutely terrible. 25-30% body fat.”

Yep, college is good fun. But it’s also very damaging, especially if you don’t end up using the degree (like the vast majority of people, including myself.) I did Economics which I didn’t need (obviously) in order to become a serial entrepreneur, or even a pilot which was my backup career.

But on top of this, you’ve got the physical damage that college tends to do to the body – almost everyone gains tons of fat & stresses the liver, guys and girls both, PLUS it’s essentially a propaganda machine that you have to constantly battle psychologically.

I’ve witnessed a lot of perfectly normal guys emerge from college/uni as complete pussies with absolutely no work ethic/drive, and plenty of normal girls emerge 100% indoctrinated by feminism.

None of this is good for a society of lean, strong, high T men.

So how did he transform himself from the typical graduate into a shredded machine?

The Transformation

“It mostly came down to a calorie deficit. But I identified when I was hungry the most throughout the day. Which was typically late morning and the evening.

So I usually start my day eating around 10 AM. And then finish around 7.

Protein at every meal is big time. Very satiating.

And then I eat my simple carbs mostly before lifting. For the pump. And the energy burst. Lol. But most importantly I stuck with the 500 calorie deficit. Day in. Day out. High volume meal for dinner. A lean protein and lots of veggies. ‘Breakfast’ is either protein pancakes or eggs Turkey bacon and turkey sausage. But mostly sticking within a window where my appetite needs to be quelled the most and a deficit works best for me.”

So this is actually a slightly different window to what I normally suggest, but he followed 17:7 fasting, and chose a system that worked for him.

This is key.

He knew when he was most hungry, knew that these two points were his weak points, and he solidified them by eating a high protein meal at each time period.

He also stuck to the calorie deficit day in, day out.

YOU DON’T NEED CHEAT DAYS WHEN YOUR DIET IS BOTH ENJOYABLE AND SUSTAINABLE. IF YOU FEEL THE NEED FOR CHEAT DAYS, YOU’RE DOING SOMETHING WRONG!

In Summary

Greg was a very motivated dude post-college, and went from 25-30% body fat all the way down to a shredded 8%, without even taking a diet break. Never mind a bunch of unnecessary cheat meals.

But the visual transformation is pretty impressive, wouldn’t you agree?

Here’s a reminder:

Now, if you’d like to achieve a ridiculous transformation like Greg did, using Intermittent Fasting, then you may be interested in the brand new 60 Day Transformation Challenge.

This is a brand new group coaching program, where the goal is to get you to the level of conditioning that Greg has (around 8% body fat).

Inside, you get the opportunity to get:

• The perfect transformation training program for your needs
• The perfect transformation flexible fasting plan for your needs
• An initial consultation to discuss everything you need
• Weekly accountability
• Access to myself in the Discord group
• Access to a huge wealth of resources & information in the Discord group (workouts, meals, supplements etc.)

The program will be closing on 22nd July, so make sure you join now while it’s still open:

JOIN THE 60 DAY TRANSFORMATION CHALLENGE

The post From 25% Body Fat To 8%: Greg’s Story appeared first on Forever Alpha Blog.

Let’s get into that today…

The Goal Of The IFFT Program

This program is for you if you’ve been following me for a while on Twitter or Instagram, perhaps you read my emails too, but you’re not where you want to be yet.

You’re still over 15% body fat, but you’ve plateaued hard.

You want to get to 7-15% body fat BADLY, and maintain this condition for the rest of your life.

This program probably isn’t suitable for you if you’re not familiar with my materials, and it’s definitely not for you if you’re not serious.

But if you’ve got a good background with Intermittent Fasting and you want to:

1. Hit 7-15% body fat (with 10% being ideal for most) with absolute ease
2. Hit 800-1200 total testosterone
3. Maintain the above for the rest of your life

Then you’re a great fit for this program and you’re going to like what’s inside.

What Exactly Is Inside?

There’s a real variety of content in different formats from audio to visual to text.

There’s guides, podcasts, videos, training programs, really it’s everything you could ever need all in one convenient place. This content includes:

• 20 informative podcasts that all help you to achieve the above goals
• The brand new video course on how to lower your body fat set point
• Each month you receive a new podcast
• All future video courses will be posted on this site
• Intermittent Fasting ‘how-to’ guides
• A supplement master-plan
• The Achilles Program (rapid fat loss, get the Brad Pitt physique in Troy)
• The Thor Mass Program (lean bulking, get the Chris Hemsworth physique)
• A Massive 12 Home Workout Programs (worth over $240!)

So as you can see there’s a fair amount of very useful content in here worth a lot of money (somewhere in the thousands of dollars).

I want this to be the main resource on the internet for men who want to PERMANENTLY lower their body fat levels with Intermittent Fasting.

Remember, the goal isn’t merely to lose weight. The goal is to lower your body fat set point. The latter being permanent while the former is temporary for 97% of the population. I don’t want you to rebound.

How Exactly Does It Work?

This is a membership program so there is a monthly fee.

But the cost is only $37 per month which I believe is very low given the video courses, 20 podcasts, and the sheer amount of ‘how-to’, practical value you’re getting in this, on top of the fact that the content grows every month.

Of course you can cancel at any time with no questions asked.

Every month I add to the podcast content, and there’s plenty of videos in the pipeline for future video courses.

You get all of this for $37 per month.

Feel free to check out the program below if it’s something you may be interested in:

Join IFFT

The post What Is The IFFT Program? appeared first on Forever Alpha Blog.

Societal programming is something that infects everything you do in your every day life. It weasels its’ way into just about everything. You have it in business, in religion, in relationships/marriage, in schools, and yes, you even have it in health & fitness.

Some of it’s good, some of it’s bad.

Some of it’s life-saving; if we didn’t all drive on the same side of the road as eachother in any particular country, it’d be chaos & death everywhere.

But some of this societal programming is absolutely terrible, and is designed to imprison you and make you easier to control.

Why?

Because this benefits the elites who make the rules, enforce them with the police, and then re-enforce them over decades of societal programming. It’s simply more profitable for them.

The Dangers Of Societal Programming With Your Health

We’ve all been there and fallen for it, even myself for many years.

“Cereal is the breakfast of champions”, and “if you don’t eat breakfast then you’ll have no energy!” I’m telling you, I actually went about 4-5 years of genuinely thinking that Weetabix was “good for me”, in spite of the very obvious problems associated with it:

• I was crashing at 11am (and literally wanting to fall asleep at my desk)
• I had no passion, creativity or motivation for my work
• Everything felt like a drag & was exhausting
• I was craving carbs and more sweet foods at 11am (not normal, folks)
• I was never full/satisfied from my meals for any longer than about 45 minutes

Even though I was having all these problems, my logic was:

“Maybe weight loss and happiness are both just extremely hard goals that most people will never have? I can’t be doing anything wrong. Everyone eats cereal for breakfast, so clearly it can’t be the foods I’m eating. My family eats it, my friends eat it, everyone has cereal for breakfast. Weight loss must just be for those genetically-gifted people and celebs.”

The reality is that eating a large bowl of cereal in the morning will make your life 10x harder when it comes to weight loss, and nobody will tell you this.

In fact, they’ll tell you to stop being so ‘weird’ and be ‘normal’ like everyone else. I mean, what else are you supposed to eat at breakfast? You can’t just eat NOTHING!

If you eat nothing, then you’ll hAvE N0 eNeRGy fOR tHe daY!

Here’s a question I want you to ask yourself:

Which one do you think is better for fat loss. A large 800 calorie bowl of oatmeal for breakfast, or black coffee (in a fasted state)?

Think long and hard about it. Because if your answer is the former, then you’ve got a lot of societal programming to pull from between your ears.

3 Square Meals A Day

“Eat like a king at breakfast, a prince at lunch, and a pauper at dinner” is the dumbest quote I’ve ever heard.

Doing this is going to sap your energy when you need it the most, and unless you’re literally eating chicken breast & broccoli for breakfast, it’s going to spike your blood sugar and your cravings for more carbs.

It’s a DISASTER for the man who’s looking to lose weight, and it’s yet another example of societal programming.

OMAD? “YoU’rE noT goINg T0 G3t ThRoUGh tHe dAY!”

When it comes to fat loss, sometimes you need to go against the norm. The reality is that governments, big corporations and other sections of the elites don’t want you to be lean, high T and an independent thinker.

Why?

Because a fat, low T, miserable population is a population that’s easier to control, and it’s also a lot more profitable for Big Pharma, and it’s more profitable for the government via having a population of tax slaves. Healthy, high T males are more likely to break free from ‘the matrix’ so to speak.

If you’d like to break free from the matrix, the first step is to lose the body fat & get some basic level of health/energy going. I have a lot of resources for this, but the best way to guarantee success, would be to get a custom-tailored Intermittent Fasting meal plan that I write myself.

The next step is to make sure your testosterone levels aren’t hovering between 300-500 like the vast majority of men’s are right now. This is how society wants you, because it benefits those at the top. I’d argue that if you’re a married man, it also gives your wife an extra layer of security. But it won’t benefit you in ANY way whatsoever.

You NEED to be in the 800-1200 range if you want a powerful physique, confidence, money etc. to all come easily to you. I show you EXACTLY how to do this in the Testosterone Take-Off eBook.

Hopefully you guys understand the macro-game at play here. You can either play to lose like the majority of the male population does, or you can play to win.

The choice really is yours.

The post The Power Of Societal Programming appeared first on Forever Alpha Blog.

I’ve received a lot of questions from guys about black coffee, the potential replacements, what you can and can’t have in your coffee etc.

So today I’m going to answer those questions. But firstly, a brief background.

The Intermittent Fasting Model

The Intermittent Fasting model that I talk about is one that’s designed to get you to 10% body fat (or under 15% as a bare minimum for health), in a sustainable manner, that doesn’t screw up your future self.

No muscle loss. No rebounding. No suffering.

97% of diets don’t work, because they’re not sustainable and/or the person doesn’t approach it with a sustainable mindset.

With the IF model, you’re actually able to eat out occasionally and drink red wine/whiskey occasionally, which makes the diet much more enjoyable.

But the real power behind my IF model, is that it suppresses your appetite. Meaning that you simply don’t want to eat a ton of food or binge out in the evenings. Via reduced insulin levels, bitter tastes in the morning (coffee), and a narrow eating window, it’s perfectly possible for you to achieve this.

And black coffee is an important part of this game plan.

So let’s get into the three reasons that coffee will seriously help you to hit 10% body fat.

1. Black Coffee Trains The Sweet Tooth Out Of You

There’s still a ton of you guys on Twitter who are commenting on my tweets, saying things like “I’m struggling with sweets, dates, ice cream, junk food”, or “the cravings hit me at night”.

Guys, you’re not going to get lean if this continues.

You’ve GOT to fight this.

And a big reason that a lot of you guys are getting these cravings/urges is because you’re adding sweetener to your coffee, and looking to add sweetness into your meal 1’s and snacks.

So here’s my suggestion:

FORCE yourself to drink black coffee (no sweetener!) for three days. That’s it, just three days. Because that should be long enough to get your taste buds accustomed to more normal tastes, and then you can start adding milk. Black coffee > white coffee, but if you really can’t stand the taste, then add milk in after a while.

But NEVER add sweetener. That’s completely insane – you’re begging for problems.

2. Black Coffee Makes You Eat Less

To be fair, this goes for any unsweetened coffee, because of the caffeine content. It’s great.

An example from myself in the past – I used to “need” a large bowl of cereal every morning at breakfast that totalled about 600 calories of insulin-spiking garbage.

But once I started making some progress with my Intermittent Fasting journey and started having 1-2 black coffees every morning, suddenly the “need” vanished. VERY quickly.

Which meant that I now had 600 calories that I could put into my meal 1 or 2, without gaining any body fat. In fact I’d lose more fat due to the higher quality of food and protein (the Thermic Effect Of Food means you end up burning more calories with higher protein intakes).

This 600 calories could easily be condensed down to 400 calories no problem, and it would be chicken breast, steak, or quality carbs in the evening. Far better than cereal.

This benefit becomes doubly powerful when you’re doing an Extended Fast, which I show you exactly how to do in the Ultimate Manual (it’s super cheap, there’s no reason not to get it). You could lose 15 pounds, and then be setting yourself up for a leaner future…for very little cost.

3. Black Coffee Ramps Up Your Metabolism

A third benefit to stack on top of the others, is that that coffee does indeed help you to burn more calories. Your body works faster both internally, and also in terms of external movement, so you burn more calories.

This is yet another reason why black coffee is best. If you put a bunch of creamer and/or sugar in there, you’re offsetting this caloric burn.

You could be putting yourself into a substantial calorie deficit, but instead you’re choosing to destroy it all by chugging a load of creamer down, not the best idea in my opinion.

So really, all three of these reasons combine to give you the reality that black coffee simply makes it much easier to hit 10% body fat and stay there.

If YOU want to hit 10% body fat and maintain it for life, I have a few suggestions:

• I would drink 1-2 cups of black coffee every morning
• If you *really* hate the taste of black coffee, just do it for three days to eliminate your damn sweet tooth
• Remember to NEVER add sweetener, or creamer for that matter
• Enjoy your higher protein meals later in the day
• Check out the Ultimate Extended Fasting Manual, and the personalised Intermittent Fasting meal plans

These two products are going to be your “fast-track to success” that will get you to 10% body fat much faster.

I hope this article clears everything up in regards to coffee and its’ role in Intermittent Fasting, talk to you next time.

The post Why Is Black Coffee So Important? 3 Reasons. appeared first on Forever Alpha Blog.

But if you’re starting to feel like you’re getting out of shape, it’s time to reverse this process. It can become quite problematic if other people are starting to notice, or you can’t keep up with your kids/grandkids like you used to.

In this article, I’ll outline the potential warning signs that this is the case, and then I’ll give you the solutions too. Getting into elite physical shape will leave you feeling freer, happier, and more confident. Let’s get into it…

The Moment I Knew I Was Out Of Shape

A long time ago, I was out of shape.

I wasn’t really fully aware of what I was doing, it was simply a case of bad eating habits that crept up on me and accumulates over time. A few too many beers on the weekends. An addiction to chocolate cereal. Too many bacon sandwiches after all the beers.

It all got a little out of hand.

Once I was well over 17% body fat and had a permanently bloated waistline and puffy face, I KNEW I was out of shape. My blood pressure was “high-normal”, which for my age at the time was not good, and I looked pretty horrendous compared to my previously-handsome self.

The mirror did not lie.

So I said to myself “I will fix this”, and I implemented most of the solutions I’m going to outline to you in this post – so make sure you read until the end.

The 10 Warning Signs That You’re Out Of Shape

Let’s start with one of the biggest signs that you’re out of shape, that I know a lot of fathers suffer from:

1. You Can No Longer Keep Up With Your Kids/Grandkids

I’ve had quite a few guys on my main fat loss Twitter account (foreveralphablog) message me saying something like this:

“My family and I went hiking/rock climbing/playing basketball the other week, and for the first time in years I realised that I couldn’t keep up with them. It was embarrassing. I couldn’t catch my breath, and for the first time ever, I truly felt OLD. What do I do?”

I’ve seen this quite a few times now, and I think it’s one of the most painful signs to fathers/grandfathers that they are out of shape. It’s the feeling of being old, whether or not you are actually old is besides the point.

I’m telling you, there’s many 30-35 year olds out here who feel old due to years of physical neglect, which is completely unnecessary as these are categorically young men.

Make Sure You’re 15% Body Fat Or Less

But to answer the question – the vast majority of the time, you need to get your body fat levels down to a reasonable level, which I define as 15% body fat. At this level, it’s extremely unlikely that excess body fat is going to be causing your respiratory system to be inefficient, or your heart to be weak.

These things can happen for other reasons, but you’re not going to be out of shape due to being overweight, when you’re 15% body fat. This rules out the biggest cause of being out of shape.

At 15%, you’re not going to look like a fitness model or a sprinter. But you will be healthy. You will be more than capable of keeping up with your kids, and the excess fat won’t be creating an estrogenic hormonal environment, or adding stress to vital organs.

If this sounds like a reasonable goal to you and you agree that it’s important, then let me help you get there – my email list is the best resource you’re going to find on the internet (for free) on how to get to 15% body fat or less:

The next big one is this:

Use Your Time Wisely

One of the biggest reasons for this “physical neglect” that occurs so often as men mature, is that life is pretty hard. We have taxing careers, kids, stress etc. It takes it’s toll, and maintaining a taxing fitness regime on top of all this becomes a nightmare.

So my suggestion is as follows:

Pick a dieting system and a training system, that is extremely time efficient.

(This is something I talk a lot about on Twitter and on the email list).

One Meal A Day (OMAD) is the ultimate manifestation of this. It requires no more than 20 minutes per day. It’s ridiculously efficient, and you will get into great shape following this system, guaranteed.

When it comes to your training, you don’t want to be training like an 18 year old kid in college and no responsibilities in life. You can’t be hitting it six days a week and banging up your joints. Three full body workouts (like in the James Bond Program) is all you need – get in, stimulate the muscles/cardiovascular system, get out.

It’ll be a grand total of about four hours per week including driving to/from the gym and showering, and if you have a home gym setup like myself, this will be more like two and a half hours per week.

Why does all this work so well?

It fits into your lifestyle, and thus, is more sustainable over the long-term.

You don’t want to start a routine that you’ll be quitting in three weeks time as you had no hope of sticking to it.

2. You’re Breathless After A Flight Of Stairs

This one is common, and I won’t delve into great detail in it. But it’s true. If you take a flight of stairs at work, or wherever because there’s either no elevator available or you’re trying to get fitter, and you’re out of breath…

That is not good news.

The human body wasn’t designed to function like this. Think back to your ancestors. If they were panting and puffing their last breath while chasing large game, they wouldn’t have survived. They would have starved to death, and we wouldn’t be here typing on laptops and reading blog posts on smart phones.

Think more like they did, and you’ll be a fitter man.

It’s hard to be out of shape when you genuinely place lifting weights and cardio as high priorities in your life.

3. You LOOK Out Of Shape

This is one of the biggest ones that affected me the most when I was chubby.

I knew that my cheeks looked hamster-like, I knew that my waistline was as big as my Dad’s (and he’s 37 years older than me)….all bad news, and it was clear that I was out of shape.

Here’s the reality check:

The mirror doesn’t lie.

If there’s sagging body parts (gyno) where there shouldn’t be any, or you’ve not seen your Johnson in years, then these are glaringly obvious signs that someone is out of shape.

A really good piece of advice I would give you that is both motivating and useful for progress-tracking, would be to start taking pictures of your physique every single week, in the mirror. Same lighting. Same stance.

You’ll soon start to see the visual changes over time if you follow the OMAD diet I mentioned above, and full body training protocol and stick to these things.

The mirror doesn’t lie.

4. You’ve Got A High Resting Heart Rate (RHR)

If the mirror isn’t giving you enough obvious signals that things need to change, then this one will give you “proof”.

This is actually something I’m using right now to determine whether or not I’m recovered from my training sessions. This is how it works. You put your finger on your wrist to check your heart beats per minute (set a timer), every morning, before you get out of bed.

If you’re not currently doing super-intense training, then you don’t have to worry about a temporary fluctuation – you know that your resting heart rate is your real resting heart rate. And if it’s too high, it’s because you’re out of shape.

How high is too high?

The ideal for a man would be somewhere between 40-70. Yes, the “normal range” is 60-90, but “normal” is not the same as healthy. Same thing with body fat levels, same thing with testosterone levels.

But any Resting Heart Rate over 90 means that you’re 100% out of shape, and something needs to change. Specifically, it means that your heart is struggling to pump the required oxygen around your body and your organs are under stress. You may be out of shape with a RHR of less than 90.

5. You’re Getting Injured Without Any Exertion

It’s one thing getting injured from heavy deadlifts or getting in the cage with another guy.

It’s another thing thing getting injured from tying your shoelaces.

This one is more of a sign that you need to simply get more active throughout the day, not necessarily do hardcore exercise. The problem is that you’re likely sitting all day, hunched over a screen, with very little movement where your posture gets the chance to ‘reset’.

Other things you may want to look at are strengthening your core, and starting each day with getting your blood flowing and body moving. Your core is at the….core….of everything you do. When it’s weak, back problems are 10x more likely to materialise because there’s no support. Exercises like planks are great for this. Yoga is another big one for all-round protection against injury.

6. You’ve Got Gyno (Man Boobs)

Boobs are great, when they’re on women.

But when you’re seeing the hairier, saggier versions staring back at you in the mirror (a.k.a man boobs), you know you’re out of shape. I personally never had them when I was out of shape – all the weight seems to go to my belly and face.

But I completely empathise if this is the case for you, especially if you’re in your 50’s/60’s where these things become harder to fight. But only as long as you’re willing to do something about it.

The one thing that destroys this immediately, is massive fat loss. It’s impossible to have man boobs when you’re 10% body fat – trust me it’s impossible (unless you’re on steroids). Another huge factor is your testosterone levels, but you’re not going to have high testosterone if you’ve got 37% body fat.

7. You Feel Fatigued Constantly

Feeling fatigued because you just ran a marathon is normal. Fatigue from a 2 hour boxing session is normal, especially when you’re not used to it.

But constant fatigue without training?

You’re out of shape.

This is when you’re struggling to get up in the morning, everything seems like hard work, you want to fall asleep in the afternoon etc.

My recommendation would be to do some cardio every morning to pump up your energy levels. You don’t need to kill yourself, but just ramping up your heart rate for 20 minutes or so – it works wonders. I talked about the mental benefits and the clarity of thought in a recent blog post on Monk Mode.

And in addition to this, time management is a big key as well. Get efficient with time at work, and with fitness as well (re-read point #1).

8. You Can’t Do A Single Pull Up

Most men actually cannot do any pull ups, so if this is you, don’t worry you’re in the same boat as everyone else.

But this is a problem.

People talk about push ups, and push ups are important. But pull ups are the real test to see whether or not you’re in shape.

Anyone can train for push ups for a month, and bang out 5-10, yet still be overweight and categorically unhealthy. Nobody can train to do pull ups and bang out 5+, while still being obese or having a f**ked up heart. It’s just physically impossible. Pull ups are more difficult than push ups, and they require you to have a greater level of relative strength.

Pull Ups are the ultimate symbol of physical competency and physical fitness. You need to be capable of doing them.

If you would like to get to the point where you can do 20+ pull ups without using momentum, and without cheating, and lose a bunch of weight in the process, check out my Pull Up Domination program.

9. If You Can’t See Your Johnson, You’re Out Of Shape

This is another big one.

If you’re going to the bathroom and you can’t see your you-know-what, you’re definitely out of shape. When you look down, you should be able to see what you’re working with.

A belly is eliminated just the same way as man boobs, and any other areas of body fat – a calorie deficit. Again, you want to be able to create and maintain this deficit in as effortless a way as possible, and this is where Intermittent Fasting and OMAD comes in. But a calorie deficit always solves the problem over time.

But you also want to boost your activity level in addition to the dietary component. Not only will it help with the fat loss, it will also give you more energy and make you feel better. The visual changes in the mirror speed up. Everything is more exciting.

But definitely get rid of that beer belly if you have one. Diet is the key.

Finally:

10. Others Hint That You’re Out Of Shape

My experience back when I was out of shape, was that most people wouldn’t say anything.

Most people are very polite, and are kinda lying/not revealing the truth about what they think about your looks. This is completely understandable, as they don’t want to upset anyone or lose friends etc.

But some people, will drop very subtle (or not so subtle) hints. You should pay attention to these. This is not the same as someone disagreeing with you for having certain relationship decisions, or certain lifestyle decisions that they don’t agree with, and have nothing to do with them.

For example, you may have a very hot girlfriend or wife that your family doesn’t agree with, or you like to travel all the time and your friends don’t like it. These things make YOU happy, so it’s tough shit for them.

This is not like that. This is different. Being out of shape makes NOBODY happy. There are a grand total of ZERO benefits to being overweight and not liking your physical appearance. There’s no upside at all. So listening to people’s hints about how you used to be, and how you don’t look the same or whatever, is actually really valuable.

This feedback is useful – encourage them to be honest with you.

From Out Of Shape, To Elite Physical Condition

I personally made this transformation, because the above points angered me, and then fuelled my motivation to make drastic changes, all the way up to becoming a fitness model and coach.

Number 10 was probably the biggest one at first (ex girlfriends etc.). But over time, I developed more long-term motivations and got addicted to the progress, and this is the point where the journey itself – the process itself – becomes sustainable, because you genuinely enjoy it.

I want you to experience the same thing as I have done.

It’s not an easy road, nothing worthwhile is. I’m not going to be a snake oil salesman and try and say it’s easy. It’s HARD.

But it’s well worth it.

I encourage you to check out the links in this article, but most of all, get on the email list. It’s where I share my most valuable information, stories and anecdotes, so make sure you enter your email below:

I also encourage you to ask away any questions you want by replying to the “Welcome Email”, as I personally answer all of them. Also follow me on Twitter.

And that’s it. I hope I’ve inspired you to make some positive changes.

Good luck, and I’ll see you inside the email group!

The post Out Of Shape? Here’s 10 Signs You Are… appeared first on Forever Alpha Blog.