I’ve got something for you guys that I’m very excited about.

This eBook is going to be a culmination of 11 years of experience and observations on testosterone, and specifically how to increase testosterone levels in men.

It’s an absolute MONSTER.

You’re going to love this book.

Especially if you’re currently struggling to get to 800+ testosterone, and you’re not interested in TRT. You only want the natural solutions (which is the vast majority of my audience).

Here’s an insight into the sections and the layout inside:

• Section 1 – Introduction
• Section 2 – Testosterone Boosting Foods
• Section 3 – Recovering Like A Lion
• Section 4 – Dominating Your Hormones With Herbs
• Section 5 – Supplementing Correctly For Testosterone
• Section 6 – Building A Tribe (Men Need Brotherhood)
• Section 7 – Getting Combat Ready
• Section 8 – Building The High T Mindset
• Section 9 – Estrogen Control
• Section 10 – Stress Management

So there’s several sections in this book that I’ve either never talked about on this blog or on social media, or I’ve barely touched on. The reality is that you need a certain dose of all of them in order to have high testosterone in the modern world.

The goal of this book is to get you living the lifestyle of a man who has 800-1200 total testosterone.

So there’s a long-term focus with this, and it’s not a ‘one size fits all’ solution. Some men will need a stronger focus on some sections than others, naturally.

I’m very proud of this eBook, as it’s the longest piece of work I’ve ever produced. It’s the length of multiple dissertations.

The launch date is due for the end of next week.

Very soon, you will be able to pre-order it below for a mere $17.

But be warned that because it’s so huge, and so valuable, the price will be going up after the launch date at least once.

Stay tuned, and make sure you’re following the Testosterone Tips account on Twitter for updates.

The post NEW! Testosterone Take-Off eBook appeared first on Forever Alpha Blog.

Good news!

For those of you who were asking about/might be interested in coaching, I’m re-opening the Max Discipline Coaching program for a very brief time.

The guys who joined this program back in January are still clients (and they’re excellent clients too), but my reasoning for re-opening this program is partly due to the increased demand for this in my DMs, and partly because I have a little extra free time available due to completing other projects.

As the name implies, the goal of this program is to build your discipline levels to their maximum potential. Because once you do this, you can achieve anything you want:

• 10% body fat.
• 12% body fat.
• Being fitter than you were when you were 25 years old.
• High testosterone.
• A 32 inch waist.

Whatever your goal is, discipline is your key to unlocking it.

Each man has different weaknesses. Some guys have a sweet tooth. Some guys are extremely busy entrepreneurs and struggle to stick to a training routine due to constant phone calls. Other guys don’t know how to get enough protein on OMAD.

Whatever the current weak area is, we will fix it.

What Do You Get In This Coaching Program?

1. Weekly Coaching Calls

These will be calls where we discuss your weak areas, your meal plan, your training program, and discuss how to improve upon these week on week.

There is no time limit to these phone calls, and you can follow up with unlimited questions via WhatsApp messaging. I also will send you a weekly email follow up with a detailed summary of our call, and a Weekly Action Plan for you to carry out.

2. All Of My Products & Services

As soon as you sign up, you will receive all products and services, including access to the IFFT members site (with incredibly popular podcasts on there).

3. All New Products

For as long as you are a part of the coaching program, you will also receive all NEW products I release throughout 2021 (and beyond this). I intend to have ~7 more new products/product updates this year, and TONS of new content added to the IFFT site, including video content. All of this is free for you if you’re a part of this coaching program.

4. Full Blood Work Analysis

Before our coaching calls begin, it’s highly advised that you get your bloodwork done in advance so that we both know exactly where you stand from a health standpoint (although you don’t have to). I will give you a full analysis of this (after some back and forth with you), with a real battle plan for optimising all of it.

5. Maximum Discipline Materials

These are written documents from various books, studies and journals, that will enable you to maximise your discipline levels in 2021. I’ve compiled all of the latest research into one area. You will have full access to all of this, and nobody else outside of this coaching program can access them. These are based on psychology, habit-formation, success principles etc.

The Opening Date

The Max Discipline Coaching Program will be re-opening on Friday 16th April, for 10 days only.

If you’re reading this and you’re one of the guys who was messaging me about coaching, this gives you a solid time frame to join the program and for me to set you up with the initial plans, documents, products etc.

The Deadline

There is a hard deadline with this coaching program, as my staff and I are going to need time to collect each individuals details, analyse bloodwork, set up coaching calls, and send out all the materials.

I also expect client work to take a significant amount of time each month, so I’ll need to be able to plan everything out in advance and not have any surprises that throw everything off balance.

The deadline for the Max Discipline Coaching Program is 25th April.

The link is here:

Join The Max Discipline Coaching Program

The post ANNOUNCEMENT: The Max Discipline Coaching Program appeared first on Forever Alpha Blog.

Lack of discipline is the reason you’re not at 10% body fat (yet).

Lack of discipline is the reason you don’t have 16 inch arms and a powerful v-taper.

Discipline is the key that unlocks all of your fitness goals, and it’s time for you to get some.

But!

You don’t become disciplined by buying a training program or a meal plan. You become disciplined by interacting with disciplined people on a regular basis.

Whether you’re an athlete that’s part of a football team or an Olympic team, or you’re getting coached by a fitness model.

You become disciplined by spending REAL time with those who are disciplined.

Why Listen To Me?

So this is the part where I’m forced to almost ‘brag’ (due to the nature of the internet), but here’s the list of reasons why I’m unique when it comes to discipline:

• I’ve been hovering between 9-11% body fat for over 4 years now, year-round, despite being overweight prior to this. This time period includes travelling the world (Cuba/Mexico/India/Egypt), multiple Christmas’, birthdays, parties, festivals, living in Madrid/Bulgaria – all kinds of crazy stuff.
• I used to have an embarrassingly strong sweet tooth, to the point whereby I was bingeing on junk food in front of family members, on a regular basis. But as of early 2021, I haven’t craved sweet foods in over 4 years.
• I haven’t skipped a training session (for non-medical reasons) in over 3 years.
• My arms have grown 1 inch since the start of COVID and lockdowns (March 2020), despite this being a genetic weak point for me.
• I have coached several men in their 40s and 50s to getting six pack abs!

So I am the man to talk to if you want to get disciplined with your Intermittent Fasting diet and your training program.

How Does This Coaching Program Work?

This is not like your typical coaching program.

This is not ‘group coaching’, and it’s not me just telling you what to do from automated videos.

This WILL be an intensive, focused, one-to-one coaching program, where you have 24/7 access to me at all times via WhatsApp, and a weekly battle plan to carry out after each Zoom/Skype/WhatsApp call.

This means that you can be in any country in the world, and have any governmental restrictions placed on you, but our coaching plan will continue without interruption.

Every single week you will be making dramatic improvements to your body fat %, your muscle mass, your v-taper, and your health markers. ALL of them. Over the course of 6 months or a year, your life will be completely transformed!

In addition to all of this, you will also gain INSTANT access to all of my current products & services, including all of my books, fasting guides, training programs, and the exclusive IFFT members site with podcasts, manuals etc.

All of this is worth thousands of dollars, and it’s included in the coaching package for FREE.

Areas of improvement we will cover in the Max Discipline Coaching Program include:

• Getting and keeping your body fat % down to whatever you want it to be
• Losing body fat during difficult & stressful times (psychology of eating is huge here)
• Building muscle and building an aesthetic physique
• Maintaining mobility and flexibility over the long-term
• Increasing testosterone
• Improving all other blood markers (and analysing blood work) including cholesterol, fasted blood sugar, thyroid, E2, liver function, and other huge health indicators like blood pressure and resting heart rate
• Living a longer and stronger life
• Preventing back problems as you age
• Looking 10+ years younger

What You Get In This Coaching Program

If you want to transform your life, then you will get better results the longer you stay with the program. But there are no time constraints – it’s up to you.

But here’s what you get:

1. Weekly Coaching Calls

These will be calls where we discuss your weak areas, and discuss how to improve upon these week on week. There is no time limit to these phone calls, and you can follow up with unlimited questions via WhatsApp messaging. I also will send you a weekly email follow up with a detailed summary of our call, and a Weekly Action Plan for you to carry out.

2. All Of My Products & Services

As soon as you sign up, you will receive all products and services, including access to the IFFT members site (with incredibly popular podcasts on there).

3. All New Products

For as long as you are a part of the coaching program, you will also receive all NEW products I release throughout 2021 (and beyond this). I intend to have ~10 new products/product updates this year, and TONS of new content added to the IFFT site, including video content. All of this is free for you if you’re a part of this coaching program.

4. Full Blood Work Analysis

Before our coaching calls begin, it’s highly advised that you get your bloodwork done in advance so that we both know exactly where you stand from a health standpoint (although you don’t have to). I will give you a full analysis of this (after some back and forth with you), with a real battle plan for optimising all of it.

5. Maximum Discipline Materials

These are written documents from various books, studies and journals, that will enable you to maximise your discipline levels in 2021. I’ve compiled all of the latest research into one area. You will have full access to all of this, and nobody else outside of this coaching program can access them. These are based on psychology, habit-formation, success principles etc.

The post Max Discipline Coaching Program appeared first on Forever Alpha Blog.

When you’re coasting through the online fitness world, either on this blog or on Twitter, you will find many different ways to get ripped.

Different plans on how to fast properly, how to train properly, and all of that.

But most of you seem to be having issues with one specific problem: How to develop a mindset to keep doing it on a daily basis?

Goals are for losers

Lets say your goal is to lose 20 pounds and build some muscle. For this you will need to hit the gym regularly. For example four times a week.

Many men now have the issue that they need a ton of willpower to get them going on that four days each week.

It is said that we only have a certain amount of willpower each day, before we just give in.

Personally, I don’t know if that is true, but even if it is, I noticed that you have much more willpower than you have been using. You will see this if you use the villain method I’ll get to in a second.

Either way, losing 20 pounds or even going to the gym four times a week are goals. And goals are for losers.

A goal without action is just a wish.

But even with action, most goals are way too vague, too far away, and too big to get work done. That’s why winners use systems!

Systems over goals and you win

A system is basically a collection of your goal, broken down into pieces, and set with specific actions and times.

For example, you don’t say you want to go to the gym four times a week, you say you go on Monday, Wednesday, Friday and Saturday at 5pm right after work.

Now you have a PLAN. Not just a wish.

However, you still need willpower, right?

Luckily, there are systems for this as well. Some smaller, some with more effort, but all of them are mindset systems. Here they are:

Simple mindset tricks

System #1: Trick your mind with language

If you want to hit the gym four times a week, most will then ask themselves on the specific day, “Am I going to train today, or tomorrow?”

Big mistake.

What helped me the most in this case is shifting the language. I don’t ask myself IF I am going to train that day, but WHEN.

Now it is not a question if I train at all. This is set in stone. I WILL hit the gym 100%, I just need to figure out when in the day I will do it.

Don’t give yourself options to cop-out.

System #2: Train every day

This one is my personal favorite although I am aware that some personal trainers do not recommend training each day, because you need rest periods.

However, I don’t hit the gym every day, but each day I exercise for at least 15 minutes.

This way, I trick my brain again. I don’t even need to ask IF I will train that day or not, because every day is a training day.

The question doesn’t even come up!

There is no loophole. Every day I need to train and that’s it.

Advanced systems to get you going

System #3: The lazy trainer

This one is from Scott Adams himself, but I like the idea.

He has a pact with himself that he will at least drive to the gym and walk in, but he doesn’t have to train if he doesn’t feel like it.

This might sound like a cop-out, but it works for the following reason.

You know that the environment we are in shapes our actions and mindset. If you are around energetic, rich people, you tend to make more money (this has been proven). If you walk in a room with sad people (after a funeral for example), you pick up that mood.

It works the same for the gym.

Try to notice it consciously next time. When you walk in the gym, you automatically have a higher drive to exercise than before.

Because of all the other people working out!

And this is the key of the lazy trainer system. You trick your brain by telling yourself, “If we don’t feel like it, we leave again. Let’s just go there and see how it is.”

Scott says, it does happen that he drives to the gym and then still ends up leaving again. However, throughout the year, this usually happens two to three times. So it’s irrelevant.

Most of the time, the environment and seeing the other people work out will push you to do it yourself. But it was much easier to get there in the first place because you kept yourself a door open to just leave again.

System #4: The villain

This is one of the tools from Andrew Tate’s Iron Mind course.

Create a villain of yourself. 

Every hero story has a villain. You’re the hero, but you need someone to battle against. Someone who is just better than you.

You need to overcome your shortcomings to beat him.

The villain in this system is the jacked, ripped, and successful version of you. He IS you, just better.

And he hits the gym 100% according to his plan. No questions asked.

He does it every time.

This guy needs to be on your mind.

When you wake up, he is already ahead of you. This will give you great incentive to just do it. Think of your villain and how he has everything you want, because he lives his life intentionally, instead of accidentally.

This will null any questions you had if you train or not. Because your villain is already at the gym, winning. You must beat him!

Now, personally I use a combination of those systems. I have a villain list for most of my life’s situations and things I want to achieve, I train every day and thus trick my mind with language as well.

You can choose just one, or you use a combination of them. Doesn’t matter.

Just remember that it is all in your head!

And with these systems, you will make it reality, despite what your brain thinks!

Cheers,
Alexander Reich

The post How To Trick Your Mind To Get Fit Without Willpower appeared first on Forever Alpha Blog.

Especially when you combine them with crunches and planks as a finisher (ouch, they’re going to be sore tomorrow!)

But first, let’s look at why you should look at these as a primary ab exercise.

Benefits Of The Hanging Leg Raise

• It’s the most effective lower ab workout there is
• It targets a combination of the rectus abdominis, the frontal oblique, and your lower back (fantastic for overall deadlift/squat strength, and preventing injuries)
• It reduces injury risk in all major compound movements – the Big Six – squat/bench/deadlift/press/row/pull-ups
• It allows your body to function properly as a unit (a weak core and lower back leads to never-ending problems)
• All you need is a pull-up bar
• It also works your lats, and may be a solid assistance movement for pull-ups if you currently struggle in that area

So the overall point I’d like to highlight here, is that there’s many strong residual benefits. It’s not just an effective ab exercise for your six pack.

It’s also a total strength exercise, and plays a major supporting role in some of the more taxing ‘big lifts’.

Executing The Technique

Here’s a video of me doing the hanging leg raise at home (all you need is a pull-up bar or something similar):

Some extra tips to be aware of:

How To Incorporate Hanging Leg Raises Into Your Training

There’s two major routes you can take with this stuff.

Path A)

If you fall into the Men Over 40 category, and follow my advice of ‘train 3 times per week, full body style’, then your best option is to do hanging leg raises at the end of each training session.

I’d recommend doing 2-3 sets of high reps. Perhaps 10 or more, but of course this depends on how many you can do in the first place. Challenge yourself.

If you want to see exactly what this looks like in a training system for Men Over 40, check out the James Bond program:

Path B)

If you’re a younger man who is perhaps more focused on mass building, and you’re doing a 4 day upper lower split, this is where it could get interesting.

GRAB YOUR COPY!

GRAB YOUR COPY!

The post How To Perform Hanging Leg Raises appeared first on Forever Alpha Blog.

Unfortunately, as processed carbs & junk food continue to dominate the planet, so too does low testosterone. There’s now an abundance of testosterone killing foods, that you’re probably not even aware of.

Not good.

You’re surrounded by them in your environment, your friends probably eat them too (which makes things more difficult), and your hormonal health will continue to suffer unless you put a stop to it.

Why Testosterone Is Important

Testosterone is simply the very thing that makes you a man.

If you have too much estrogen or body fat, or you’re simply going to become fragile, weak, and your entire life as a man starts to decline.

Whereas in contrast to this, if you boost testosterone to >800 (where it needs to be for optimal health as a man), then you will benefit from:

• Increased muscle mass & strength (check out 6 Reasons You’re Not Gaining Muscle)
• Lower body fat levels (over time)
• Greater levels of social dominance 
• Greater attraction from females
• Increased energy & productivity
• Improved sleep
• Sky-high confidence
• Better sense of overall well-being

This stuff is too important for you to NOT fix. I mean your entire life depends on this stuff – testosterone is your fuel.

Whether young or old, low testosterone quite literally means you’re more likely to DIE.

Studies have repeatedly shown that there’s a very strong link between low testosterone and depression. Low testosterone also means you’re more likely to make less money.

So if you’re a younger man, it’s absolutely critical that you avoid these testosterone killing foods. If you’re over 40, you’ll still need to do this, but TRT may also need to be considered.

Which Ones Are Testosterone Killing Foods?

Some foods are worse than others, but the general areas to look out for are anything with estrogens, alcohol, added sugar, or overloaded with omega 6’s.

Estrogen quite literally equals DEATH for your testosterone levels.

Not only do man boobs look terrible but they will also ruin your health on a very base level.

Whether this is coming from your excess body fat stores, or the foods you’re eating. Sugar causes hormonal havoc, and omega 6 prevents the right ratio of omega 3: omega 6, which is absolutely critical for boosting testosterone.

But without further ado, onto the testosterone killing foods:

1. Added Sugar

I would argue that this is the worst testosterone killing foods in the modern era, because it’s just so prevalent, so addictive, and so easy to mess up.

And I say ‘added sugar’ specifically, because I’m always being asked about fruit, which of course does not kill testosterone.

Fruit has lots of micronutrients, lots of fiber, and lots of antioxidants. It can also be very useful as a pre-workout or post-workout snack.

Whereas sugar without the fiber will only lead to a drastic surge in your blood sugar and insulin levels, which will completely inhibit your testosterone production.

But what about processed sugar? Does this sugar lower testosterone?

You bet it does. It’s a combination of the massive insulin spike (which prevents both testosterone production AND HGH production), and also things like omega 6, trans fats etc.

2. Soy

One of the worst testosterone killing foods is soy. Because essentially, soy = estrogen.

Soy foods such as:

• Tofu
• Meat alternatives
• Soy sauce
• Soy flour
• Soybean oil
• Soy milk

Are all going to completely destroy your testosterone, despite being frequently marketed as ‘health foods’, which is an absolute joke.

They all contain phytoestrogens that will dramatically ramp up your estrogen levels in a dose-dependent fashion.

Want to increase testosterone?

Cut the bloody soy!

3. Beer

Beer not only gives you the ‘beer belly’ but it also kills testosterone. From a calorie standpoint, a sleep-worsening standpoint, and an estrogen standpoint (like soy).

People won’t like this, but even two drinks a day can have this effect. Here’s another study showing that beer and wine both lead to ‘depressed’ levels of testosterone.

But here’s the main three factors I would like to personally address:

Calories – Excess calories lead to excess fat plain and simple. And excess fat stores are guaranteed to ramp up the estrogenic environment in your body. By the way, read my Ultimate Guide To Intermittent Fasting if you want to lose the fat.

Sleep – Inadequate sleep is also a path to low testosterone, depression, and general weakness. You MUST prioritise your sleep, and it’s next to impossible to do this with regular beer drinking.

Estrogen – Beer not only makes you fat, but it also directly increases the estrogen circulating in your system (due to hops), so it’s a double-whammy of testosterone destruction.

If you want to boost testosterone, go for several months without beer, and you’ll soon realise that you don’t even miss it.

If you’re looking to completely transform your physique within 3 months, make sure you get on the Fighters Program.

The goal of this three part video course (plus excel training program, diet guide, and various bonuses), is to get you down to a shredded 8% body fat.

Check out the link below:

Onto more foods that kill testosterone…

4. Omega 6

This one is a problem, as it disrupts the healthy balance of fats that is required for high testosterone. Think of fats as the necessary infrastructure for hormonal health.

Here’s the problem. The average American has an omega 6:3 ratio of 50:1 or more, which is insane!

This ratio needs to be 3:1 OR LESS.

So how do you improve this ratio so that you can boost testosterone?

Stop eating the following testosterone killing foods (high omega 6 content):

• Chips (crisps)
• Fast foods
• Tofu
• Cake
• Peanut butter
• Roasted chicken thigh
• Creamy soups
• Safflour oil & seed oils

These buggers will murder your testosterone levels, and the sooner you get rid, the better.

How To Stop Eating Testosterone Killing Foods

In order to boost testosterone the most important thing to do is follow the above four steps, and basically STOP eating the testosterone killing foods.

But how?

The secret lies in controlling your environment, and your behaviour prompts. You’ve got to avoid things like:

• Going food shopping when you’re hungry
• Walking through the middle of town (which is full of delicious smelling pizza places) when you’re hungry
• Letting other people stock up your fridge with junk food and ice cream
• Allowing junk food apps to ping notifications on your phone, or sit there on your home screen
• Allowing junk food delivery apps to email you (just unsubscribe!)

All of these are simple behavioural hacks you can use to control your environment, and therefore your ability to quit junk food, which can be easier said than done.

Which Testosterone Killing Foods Should You Quit First?

Start with the easiest.

It’s like paying off debt via the ‘snowball method’.

You want to start with the easiest one, whether that’s junk food, soy, beer, or the excess sugar, and then build momentum from there.

Once you’ve quit one, your power starts to build. Your confidence, your self-esteem, your results all grow, and this makes it easier to quit more of them.

Once you’ve quit junk food, you’re in a really strong position, and can start ramping up your testosterone levels into the 800-1200 range.

After executing this part of the plan, it’s time to replace the bad with the good. The good, meaning fatty fish (omega 3’s), eggs, and grass-fed meat.

All of these foods give you the foundational infrastructure for high testosterone, and these are the foods that we’re wired to eat as men.

Testosterone Boosting Foods

If you can get more of the following foods into your diet on a consistent basis, I promise you your life will change forever.

Think: More sex, more money, more energy, more muscle; everything improves. Testosterone truly is the hormone that fuels everything else as a man, and if you can get your levels to >800 (get my guide on how to achieve this), you’ll be MILES ahead of the competition.

Testogen

Testogen is a very potent testosterone booster (which isn’t technically a food, I know), with up to a 44% boost.

This is why I had to put it at #1. 

Testogen has all the supplements that we know that work, all combined into one neat supplement. From vitamin D, to magnesium, to zinc, to B6, to DAA.

All of these supplements themselves have been shown to be effective at increasing men’s testosterone, and Testogen has taken advantage of this to become a super supplement.

The reality is that my Twitter followers have had too many good reviews from this. From basketball injuries healing, to libido increasing, to a 44% increase in blood serum levels, Testogen clearly WORKS.

You do need to give it a month or two, but when combined with a good diet plan, you’ll become unstoppable.

Fatty Fish

Things like salmon, mackerel, sardines, and herring are absolutely jam-packed with omega 3’s, that are essential for hormone production and brain function.

One of the best things you can do to boost testosterone, is to start eating more fish. Meals like salmon and broccoli bake, mackerel with eggs (see below), or simply having canned sardines as a time-efficient snack, will all go a long way.

3-4x per week for these meals would be ideal.

If you can combine 3+ weekly servings of fish with a daily serving of 1000mg fish oil, your entire life will improve within a matter of weeks.

Easiest thing in the world.

Even if you don’t like the taste of fish, you can benefit from omega 3s and the resultant improvement in your omega 6:3 ratio, by supplementing with at least 1000mg EPA/DHA daily.

You will need to be super consistent with this though, if you’re literally never eating fish.

Eggs

Eggs are an eggsellent (sorry, couldn’t resist) source of magnesium (very important for testosterone), healthy fats and also vitamin D.

A study on the impact of eggs on male testosterone levels:

“In conclusion, it appears that proteins, particularly egg white protein, may be beneficial in enhancing serum testosterone levels, with this effect observed within 4 to 5 h after meal consumption. Conversely, both MUFA “good fat” and PUFA “bad fat” had a similar negative impact on post-prandial testosterone levels over a 5 h period.”

They truly are an all-round health food, and what’s more? They’re CHEAP.

So the complaining about healthy food being expensive is absolute nonsense when it comes to eggs.

They’re a legitimate superfood, and will be a great asset in your testosterone boosting plan.

“But what about cholesterol??”

Eggs will improve your HDL cholesterol, but they’re not actually going to damage your health by raising triglycerides. What does this is chronically high insulin, and SUGAR (which is also one of the testosterone killing foods).

Grass Fed Meat

Grass-fed meat is an important testosterone boosting food, because of the micronutrients, protein, healthy fats, and here’s a big one:

It isn’t pumped full of drugs, and it hasn’t been fed with corn it’s entire life. When it comes to meat, quality is key.

A study on meat vs soy:

“Forty-two healthy adult males aged 35–62 years were studied. Diets were isoenergetic, with either 150 g lean meat or 290 g tofu daily providing an equivalent amount of macronutrients, with only the source of protein differing between the two diets.

Each diet lasted for 4 weeks, with a 2-week interval between interventions….. the mean testosterone:oestradiol value was 10 % higher (P=0·06) after the meat diet. SHBG was 3 % higher (P= 0·07), whereas the FAI was 7 % lower (P=0·06), after the tofu diet compared with the meat diet.

There was a significant correlation between the difference in SHBG and testosterone:oestradiol and weight change. Adjusting for weight change revealed SHBG to be 8·8 % higher on the tofu diet.”

Meaning that not only did meat lead to a 10% increase in testosterone (over soy) in ONLY FOUR WEEKS, but soy actually raised SHBG (which reduces free testosterone) by a whopping 8.8%!

So the real reduction in FREE testosterone was likely closer to 18-25% in a matter of four weeks.

Eat your meat.

Summary

The most important thing when it comes to your health, is that you stop eating the testosterone killing foods (and stop drinking beer).

If you can do this, you then at least are giving yourself a fighting chance of having 800-1200 total testosterone.

This comes before ALL else, and a 72 hour fast will help you tremendously with this.

The next step (equally important) is that you start consuming WAY more fatty fish, the right supplements, eggs, and grass fed meat.

If you’d like to ramp up your testosterone and also get down to 10% body fat, make sure you’re on the email list.

7,000 others are on there, and they’re chiselling their physiques as we speak.

Here’s the link:

The post 4 TOXIC Testosterone Killing Foods (And What To Replace Them With) appeared first on Forever Alpha Blog.

You’re going to get something that many of you have been asking about for over a year.

I’ve created multiple training programs, varying based on demographics, and I’ve also created the Intermittent Fasting meal plans which have been ridiculously successful.

All of these have been building up to this monster project.

All of them have been ‘testing the waters’.

And now it’s time to step it up a level.

All of my current products are based on:

• Intermittent Fasting 
• Getting to a muscular, chiselled 10% body fat (or less) and looking like a male model
• Experiencing maximum dietary and social freedom
• Maximising natural testosterone levels – the 800-1200 range
• The ability to lose fat & stay lean while travelling the world
• Becoming brutally strong on the ‘Big Six’ 

And all of this serves to massively transform your life through improvements in your appearance, health and confidence.

They are excellent products, especially as an introduction.

But they don’t necessarily offer you a personalised, step-by-step path towards achieving the fitness life of your dreams (it’s pretty much impossible to do in Word or Excel format).

Finally I can show you how to get from where you are now, to a lean, chiselled, healthy physique.

YOUR version of ideal.

There’s a lot of content to unpack in this course, and there’s a lot of new stuff you’re going to discover, helping you to:

1. Get down to 15% body fat for Men Over 40, and if you’re already there, 10% body fat.
2. Get down to 10% body fat for ‘younger guys’, and if you’re already there, you’re going to get to ‘elite condition’
3. Hit a 1.5* bodyweight bench press, a 2* bodyweight squat, a 2.5* bodyweight deadlift
4. Build your own home gym and work up to the above numbers from your own home, without wasting precious time
5. Optimise your health and energy – via your Intermittent Fasting food choices, supplements, sleep and much more

This is regardless of your current starting point. It’s all waiting for you.

This course is going to be many hours worth of content, and you’re essentially getting a step-by-step plan of attack for maxing out one of your two life baselines – fitness (the other being finances).

On top of this course, you also have 30 days (after its’ official release) to schedule a free day of email coaching with me.

You can ask me any questions ranging from home gyms, to post-workout nutrition, to bodyweight training, to TRT, to supplements etc.

PLUS, I will be doing EXTRA video content (on top of the current course content) based on all the questions I receive on the email coaching days. This content will really help you guys out if not immediately, then at some point in the future.

The approximate cost of this course is going to be $387, and the Core Content will be released on Sunday 29th December – just in time for you to start your 2020 fitness mission. The Bonus Content will be released sometime in January, depending on when you guys fire your questions at me.

But starting tomorrow, you’re getting a ‘four day weekend’ to pre-order the course at 30% off, for:

$270

Let me make that clear:

You have FOUR DAYS ONLY to pre-order this course at 30% off, starting tomorrow.

You can start the email coaching with me anytime from tomorrow onwards, and you’ll be getting detailed responses from my end.

Any problem you have will be solved.

Plus if you pre-order over the next four days, you’re also getting my personal training program sent directly to your inbox, to see exactly how I use:

• Full-body training
• AMRAP sets
• Reverse Pyramid Training

To hit ridiculous numbers on the ‘Big Six’.

It’s an incredibly powerful system you can experiment with alongside your current IF eating structure, up until 29th December.

It gives you a real flavour for how I approach training and muscle mass.

Pre-order the course below:

The Ultimate Intermittent Fasting Course

~Alex.

The post The Ultimate Intermittent Fasting Course appeared first on Forever Alpha Blog.

Starting out on a diet is tough, especially if you’re inexperienced or have been eating a lot of junk for an extended period of time.

I’ve always said that the first week is the worst, because it’s such a sudden relative change.

And its a similar principle with starting a business or a side hustle.

It’s really difficult at first, especially if you’re already busy at your main job.

But what if you could do the ‘right actions’ without forcing yourself to?

What if you could want to hit the gym after work, or eat clean foods, or work on your side hustle?

Imagine the financial and fitness success you would have if these actions were no longer chores!

Well, this is where habits come in.

Habit Formation

It now feels really ‘weird’ if I go more than three days without hitting the gym. It’s a nice place to be, as it pretty much guarantees that I’m not going to be losing muscle or my overall physique.

I also no longer desire junk food apart from extremely unusual circumstances.

I really just don’t want it.

(Although I’m definitely not there yet with alcohol, just to be completely transparent.)

But how did I get here with fitness?

Step 1)

You need to practise the desired habit every day, for about three weeks.

This will likely be a painful period, but you simply have to man up (stop being a p***y) and do it regardless, whether it’s the gym, cardio, or not eating junk or drinking booze.

Step 2)

After this period, things will likely get easier, but you still need to make sure that you don’t relapse and fall into the common dieting traps that most people fall for.

You don’t have to keep doing this habit every day if you don’t need to (think: lifting), but you need to structure your life so that you have very low odds of relapsing into laziness.

This is still not an easy stage – it’s just a small step up from step one.

Step 3)

This is where you’ve been doing your new habit for a full four months (yes, FOUR), and the results are really starting to pay off. 

It’s now a new part of your lifestyle.

You’re looking better, you’re feeling better, and really don’t even want to go back to your old self. You’re enjoying the process now.

Step 4)

You get to the final stage of habit formation, stage four, after about a year or so.

After a year, the habit is truly deeply ingrained into your subconscious, and it feels ‘weird as hell’ to not do it, and you must do this thing soon in order to feel ‘normal.’

If this habit is a good thing, you’re going to be a successful sonofabitch.

It’s hard not to be.

If you can get to the point whereby you can stick to your Intermittent Fasting plan every day and not even want to deviate, you’ll be 10% body fat in no time.

If you can get to the point whereby you stick to your full body gym routine every week, training intensely, and you don’t even want to get lazy, you’ll be muscular and powerful in no time.

If you want more great information and resources to help you to improve your life, sign up to weekly exclusive content by email – the form is on the home page. Thanks, I appreciate it.

Check out my consulting & coaching if you want more detailed and personal long-term strategic advice.

The post How To Hit 10% Body Fat With Killer Habits appeared first on Forever Alpha Blog.

Maybe it’s only on weekdays. Maybe it’s only when they feel like it. Maybe it’s only a 24 hour fast, once per week. It doesn’t really matter – it’s problematic whichever strategy people opt for.

I’m going to jump straight into it and say that I’m yet to see someone who is legitimately lean, that doesn’t stick to a regimented daily routine. 10% body fat requires consistency.

Your Intermittent Fasting Diet: Consistency Is King

And this isn’t just with diet, it’s the same with training, sleep, relationship success (consistency on the man’s part), business, productivity, financial success.

Whatever important area of life you’re looking at, consistency is crucial. Without consistency, your positive habits become weaker, and may even break completely (a very interesting post on habit formation).

In the case of Intermittent Fasting every day, it means you’re getting used to going without food in the morning, drinking black coffee in the morning, and eating during a narrow period of time.

Start screwing around with your meal times, and you’re literally screwing around with your number one hunger hormone – grehlin. It’s responsible for keeping you satiated, and if you’re eating breakfast half the time, you’re making its’ job a hell of a lot harder than it should be.

Furthermore, if you’re doing extended fasts in order to ‘make up for’ your weekend antics, or lack of a calorie deficit throughout the rest of the week, then you’re inviting yo-yo dieting and an eating disorder.

Punishing yourself isn’t a healthy mindset as far as food is concerned, and the only way you will achieve 10% body fat or less long-term, is through freedom – freedom from a restrictive mindset.

The opposite of punishing yourself is actually more effective – you need to take small steps in the right direction, stick to your eating window, lose a pound or two, and then reward yourself later that night for doing what you needed to do.

This of course is a non-calorie reward, of which there are potentially thousands. Some that spring to mind are a movie, sex, going to the spa/sauna/steam after your Fighter Workout, meeting with some friends, buying a nice new shirt or jacket etc.

This reward reinforces the future positive behaviour, making it far more likely that it will become an automatic, subconscious habit.

The Take-Away

Is it going to be the end of the world if once per week your eating window slips from 6 hours to 7 or 8 hours?

No.

But if you’re purposely making it so, that you’re not even doing anything close to a regimented Intermittent Fasting routine at least 25% of the time, you’re not going to get ripped.

You need to be doing Intermittent Fasting every day. Consistency is king, and always will be, especially if you’re a beginner. If you want your calorie deficit to occur on autopilot, with minimal hunger and maximum dietary compliance, then you need that day-to-day consistency.

If you want a personalised path to hitting 10% body fat or less, I offer seven day meal plans right here the Western version), and also here (the Indian version – assuming you don’t eat meat).

Follow these every day, and your life will be never be the same again. Give it a few months, you’ll see.

The post Why You Must Do Intermittent Fasting Every Day appeared first on Forever Alpha Blog.

So after writing this thread on Twitter and receiving some comments (both positive and negative), I thought I’d expand a little on the Indian diet.

Some of the negative comments included things like – “don’t eat lentils ever again!” Or, “you don’t know what you’re talking about, the Indian diet is really high protein, fuck you!”

The former coming from a Carnivore, and the latter coming from an Indian who hates Brits for historical reasons just to give you a little context.

And the funny thing is, if these guys were genuinely happy and content with their physiques they wouldn’t be following me, a fat loss account, on Twitter. They know being over 25% body fat sucks, and deep down they want to change it.

As Richard Cooper says “haters are simply confused admirers”.

Defending a diet that not only doesn’t serve you, but actually damages your health & appearance makes no sense at all to me. But I’m unusually rational when it comes to food and other topics where people lose their shit at the drop of a hat.

Diet, food and culture may piss people off, but it doesn’t change objective reality. The reality is that the Indian Diet is very low in protein, and this hyper-emotional commenter proves my point for me.

He goes on to list what an average day may look like following The Indian Diet, for a man who is actually paying attention to his protein intake, I may add.

The Indian Diet – An Average Day

He talks about:

• Chickpeas
• Curd & roti for breakfast (25g of protein)
• Daal, roti, and vegetables (6-7g of protein)
• Milk (500ml – 16g of protein)

And then a very telling comment that really gives his game away:

“Our nutrition has fallen. it’s sad. however I don’t follow the West like my peers. they are very obsessed with the West. I keep my Indianess alive. I am completely veg, have no supplements yet managed around 65-75g protein a day easily (I have high as I workout).”

This dude hates the west, and to be fair I can empathise with that – I’m not a huge fan in some regards. But his complete insistence on ‘keeping Indianess alive’ is severely damaging his ability to get leaner, stronger, and healthier.

Emotions and ‘feelz’ aside, let’s look at the numbers:

65-75g of protein per day is almost laughable, it’s not something to boast about. The only exception to this I can think of, is if you’re about 110 pounds (50kg) AND your only goal is to pack on as much weight as humanly possible, without any care for fat gain.

I highly doubt this applies to you or him.

A protein intake this low is going to:

A) Make muscle retention FAR harder when you’re going from 20%, down to 15%, down to 10%. Good luck maintaining your muscle when you start getting leaner – you’ve got absolutely no chance.

B) Make fat loss itself FAR harder, because there’s just not enough protein there to keep you satiated, again, once you start getting leaner. You won’t be full, and you won’t be able to stick to your calorie deficit over the long-term.

C) Make muscle gain FAR harder when you do want to switch into ‘building mode’ and you want to build that muscular infrastructure. There’s just not enough ‘building blocks’, assuming you weigh more than 110 pounds or so.

Which leads us nicely onto the question: “How much protein should you be eating?”

Your Protein Intake

The Golden Standard for your protein intake that I’ve recommended in terms of grams/BW, and is the general pattern that my Indian IF meal plans follow (averaging out across the week), is the following:

Approximately 0.8g per pound of bodyweight, if you’re over 25% body fat.

Approximately 0.9g per pound of bodyweight, if you’re 15%-25% body fat.

1g+ per pound of bodyweight once you get <15% body fat.

So let’s take the average guy who is 170 pounds @ 20-25% body fat. Is 65-75g of protein going to be enough to get him lean, muscular and chiselled?

Absolutely not.

He will need at least…..AT LEAST 153g of protein if he wants effortless fat loss and muscle retention within the context of Intermittent Fasting.

And can you simply eat more of the higher protein Indian foods to jack up your protein from 65 to 153 grams of protein, without kicking yourself out of a calorie deficit?

Absolutely not.

And this 153g of protein is exactly what you’ll be getting in the Indian IF meal plans that I’ve recently released. In fact, depending on your current bodyweight, you may well be eating 200g+ of protein on the higher protein days. No joke. And this is while being in a calorie deficit, obviously.

Plus, there’s multiple recipes in there that are designed to keep your sugar, carbs and excessive fats WAY down, which of course will make fat loss easier for you.

I also highly recommend that if you’re not already lifting weights, holy crap, start lifting. It improves your life in many ways including confidence, health, energy, sex appeal etc., but specifically we’re focusing on muscle building/maintenance while getting lean.

For this purpose, I recommend (a little biased, of course) the Fighter Program for younger guys who want to get as ripped as possible (<10% body fat), and the James Bond program for Men Over 40 who want to undo their Dad Bods and get healthier.

Combine the correct diet with efficient training, and you’ll be lean and muscular before you know it.

The post The Indian Diet appeared first on Forever Alpha Blog.