Diet and supplementation can be complicated but I've done my best to show you exactly what I do and explain why. I’ve put what I consume on top, followed by a quick summary of why. Remember, I am a total moron and you should consult your doctor. With that being said, I have no doubt this can help you experience a healthy life.
- First meal: 6 eggs, tomatoes and mozzarella (salt, pepper, extra virgin olive oil), ½ cup of broccoli sprouts, 6 organic strawberries (about 8 grams of sugar)
- Second meal: 8-10 oz steak, sliced avocado (salt, pepper, Parmesan, extra virgin olive oil), ½ cup blueberries (about 8 grams of sugar)
- Third meal: Kimchi or sauerkraut (seasoned with pepper, paprika, tajin), shake ((pecans, 30g collagen, cinnamon, vanilla extract, filtered whole milk (Fairlife) or water))
This is what I eat (almost) every single day, within a 6-8 hour eating window. The only meal I change up is the second meal, where I rotate between lamb steak, ribeye steak, salmon + salt water muscles, meatballs, basically any grass fed/high quality source of fat and protein. I will also rotate the avocado for grass fed cheese or skip it if I’m not hungry enough. You may read this and think eating the same thing would get old, but I assure you I have never felt better or enjoyed food more.
MY SUPPLEMENT STACK:
- Turmeric, 1000mg
- Ubiquinol, 200mg
- NAC, 1800mg
- Mineral drip by Onnit
After first meal:
- 10,000 IU vitamin D +K2 200mg
- Synergy Men's Daily Multi Vitamin Complex
- 1/2 cup of broccoli sprouts
- Ashwagandha, 400mg
- *Creatine, 5mg
Before bed (after third meal):
- *Fish oil, 3 grams
- *Zinc, 20mg
- Magnesium, 800mg
- Vitamin D: Helps regulate hormone levels, improves mood, supports immune function, lowers inflammation
- Magnesium: Improves brain function, improves metabolizing of energy and proteins (hair, nails, skin, muscle), improves sleep, improves vitamin D absorption, can lower stress levels
- Omega-3 DHA, EPA (fish oil): Our bodies cannot produce omega-3 fatty acids. Improves brain function and brain development in children, lowers inflammation, helps maintain muscle size and strength in older people
- Zinc: Improves testosterone levels, stabilizes insulin, improves muscle recovery, lowers inflammation particularly intestinal inflammation
- Vitamin K2 (MK7): Helps your body utilize vitamin D, helps transport calcium out of our arteries, improves cardio performance
- Multi vitamin: It has been shown that much of the nutrients contained in most multivitamins do not get processed by the body. Be sure to use a high quality multivitamin, usually consisting of 4-6 pills per serving. Make sure the nutrients are extracted (not synthesized) and bio available
- Curcumin C3: Boosts brain function, can lower risk of heart disease, anti inflammatory, and may improve symptoms of depression
- Ubiquinol: In my opinion, this is the best cardiovascular supplement you can take. Ubiquinol is basically what provides the benefits of COQ 10, without having to process the COQ 10 supplement. Helps lower inflammation, improves cardiovascular health and can help lower risk of heart disease
- Creatine: Increases the amount of ATP (energy in our muscles) improving performance in the gym, shortens recovery time
- Caffeine: Makes life better, early morning laxative, and helps prolongs a fast
- Ashwagandha: Lowers inflammation and can increase testosterone levels
- L-Carnitine: Improves energy production, can help your body reach ketosis
- Lion’s Mane: Reduces brain fog
You likely noticed something very strange about the supplements on this list… not one of them involves protein. Whey protein is extremely glycemic and causes bloating. I manage to get my protein through my diet.
If you are going to implement Whey into your diet, use a Whey isolate. Not a Whey concentrate. Whey isolates are faster absorbing and easier to digest. Remember that Whey is extremely glycemic (raises glycogen levels) so it will cause inflammation and prolong your body from entering a fasted state. Therefore, if you do use protein powder, try to get it in around your first meal of the day.
Supplements are not limited to whey protein and creatine. Supplements can (and should) be used to prevent chronic disease and improve overall health, not just your bench press. Supplements can be expensive, so pick and choose which ones you find necessary for your specific lifestyle and goals. Do not copy my routine exactly. Be sure to consult a doctor and remember that I am an idiot.
EXPLAINING MY DIET:
I have tried many different diets. Keto with berries + intermittent fasting has been the best diet for me. I have experienced improvements in energy levels, mental clarity and sleep quality. If you don't want to go full/light keto, this guide can help you adjust your diet so that you can more efficiently reach your goals.
WHAT IS THE KETOGENIC DIET?
Basically, avoiding carbohydrates and sugar while prioritizing healthy fats and protein. Despite what your *slightly* overweight mother said… your body does not need carbohydrates. Your body needs healthy fats and proteins. The ketogenic diet is eating only whole foods like meats, most dairy products, low-carb veggies, seeds, nuts, and other foods that I will mention later on in this guide. The general idea is that a ketogenic diet helps solve many physical and mental issues by forcing your body to use its stored fat as energy (ketosis), instead of relying on carbohydrates and sugars.
Note that your body does need glucose (sugar). Your body does not need to consume sugar. When your body needs glucose (the energy required for cellular function), your body makes it by burning fat. Basically, your body burns fat to create glucose to power your cells and body.
WHAT IS INTERMITTENT FASTING?
Intermittent fasting is not eating for an extended period of time, without getting too hungry. You do not feel like you’re starving (stomach aches, headache, nausea, irritability) while fasting correctly. Intermittent fasting will force your body to burn its stored fat for energy, causing you to lose weight but maintain muscle mass (thanks to muscle sparing ketones in your blood).
I usually fast for 16-18 hours a day. This probably sounds like torture, right?
Starting a ketogenic diet and intermittent fasting will be difficult in the beginning since you are likely "addicted" to carbohydrates. Your microbiome (the bacteria in your gut that can dictate what foods you crave) is tuned for carbs. Thankfully, your cravings will go away over time. Eventually, you will be able to fast without thinking about it. You will burn fat, without thinking about it...
Intermittent fasting + the ketogenic diet is my not very “secret” way of staying lean and slowly increasing muscle mass over time.
WHY INTERMITTENT FAST? (THIS IS IMPORTANT TO UNDERSTAND)
When you fast, your body enters ketosis. During ketosis, a process called autophagy begins. Basically, autophagy is the destruction and recycling of damaged or unused parts of a cell. This process is necessary for a cell to function properly.
WHEN TO EAT AND HOW MUCH:
When you feel hungry, it's time to eat on a ketogenic diet. Fat is not addictive (so you won’t mindlessly munch) and also triggers leptin (a hormone that makes you feel full) so you will know when to stop eating. Do not eat a sugary bowl of cereal just because it's breakfast “time”. If you are eating a healthy, high fat + protein diet (ketogenic diet) you can eat until you are full.
To help prolong my fast, I drink black coffee and put a mineral drip in my water. During my eating window (usually 2 pm to 8 pm), I am sure to eat highly satiating foods to ensure I do not wake up hungry.
Note: I can not tell you exactly what to eat, how much or when to eat. I will not risk your health by pretending to have all the answers for your specific needs, wants, and goals. Instead, do your research and consult your doctor. After that, consider using my routine as a guideline.
KETO DIET RULES:
- Remove sugars from your diet. This includes fruit sugar, corn syrup, honey, nectar, fructose, sucrose, etc. Basically, sugar is sugar… no matter where it is sourced from. The only sugar I consume are some berries after a meal (see diet routine).
- Remove carbohydrates from your diet. Grain, whole grain, wheat, oats, rice, corn, etc. Even veggies high in carbs like potatoes, corn, lima beans, peas, artichokes, etc. All nutrients derived from these foods can be sourced elsewhere.
- Remove all factory seed and vegetable oils from your diet. Peanut oil, sunflower oil, crisco, canola oil, I Can’t Believe It’s Not Butter, PAM, etc. These have terrible Omega-6 (bad) to Omega-3 (good) ratios and will turn into trans fat when cooked.
- Stop fearing fat. Fat is good for your body, even if you are trying to lose weight. Saturated and unsaturated fats (from natural sources) are packed with long lasting energy and have not been proven to cause inflammation, heart disease, cancer, lower HDL (high-density lipoprotein), raise triglycerides, weight gain (in quantities relative to your body and lifestyle). Naturally occurring fats can significantly reduce chances of chronic disease. These fats include butter, olive oil, avocado oil, bacon grease, fats from meat, etc.
- Stop fearing salt. Salt your foods with high quality salt, farmed from underground. Your piss, tears, blood, are all salty. Your body is 0% water. Your body is 70% fluid, containing many different nutrients, including salt. Salt does not cause bloating. Carbs, sugars and seed oils do.
- Eat whole, natural foods. Some companies produce “keto friendly” or keto versions of food. These usually are not too bad, but it is usually best to stick with unlabeled foods. Reminder that "whole grain" is still a bunch of carbs.
WHY QUITTING CARBS WILL BE HARD:
Ever wonder why you crave candy while walking through the grocery store or why you can eat a seemingly infinite amount of bread or chips at a restaurant?
When something pleasurable happens, your body releases endorphins. Endorphins make you feel good by binding with receptors in your central nervous system, causing the release of dopamine and serotonin. Dopamine and serotonin make you feel happy, accomplished, calm, relaxed, and can relieve pain.
This is how habits are formed. You do something pleasurable (like eat candy), dopamine and/or serotonin gets released (feel good chemicals) and thus, you repeat that habit. Cocaine, pornography, video games, processed carbohydrates and sugar all release endorphins, releasing dopamine and serotonin, causing strong habits to be formed or even addiction.
If something releases endorphins, dopamine, and serotonin… You will likely become addicted. Many grains and sugars are ultra processed wheat, ultra processed sugar and ultra processed vegetable oils. Basically, three addictive substances in one.
Carbs are addictive. Very addictive. It is not easy to cut them from your diet. However, your addiction to carbohydrates will fade over time. Today, I no longer crave cereal or anything my grandma makes. You can get there, too and experience the benefits yourself.
KETO AND MUSCLE BUILDING:
The ketogenic diet helps your body create ketones. Ketones (a fatty acid that comes from the liver) are released into your bloodstream (when your body is low on insulin, during ketosis/fasting) and cause your body to burn fat for energy to support muscle function. This allows for high energy workouts during a fast, despite the lack of food.
Ketones are also muscle sparing. Beta-hydroxybutyrate (a type of ketone) slows down the breakdown of leucine (an essential amino acid used in the biosynthesis of proteins), during a process called leucine oxidation. So, although your body is burning fat during a fasted workout, your body will not burn muscle. Meanwhile, protein synthesis is not increased by the consumption of carbohydrates. You do not need a pre/post workout meal unless you are actively trying to gain weight and avoid ketosis.
To build muscle, I would recommend getting at least 1 grams of protein per pound of body weight. When you eat excess protein it can turn into sugar, raising insulin, lowering ketosis, decreasing fat burning and increasing muscle breakdown. So, try to get the majority of your protein earlier in the day (first and second meal).
“You might be thinking, “Well that puts me at a huge calorie surplus because it’s so much fat, that’s unreasonable.” You’re right, it is. That is a lot of calories and you would definitely gain fat by doing that… But you are going to put yourself in a very good state where you will have ketones, you will have protein, you’ll be able to build muscle faster than the other people.” Thomas Delauer, health specialist @ YouTube.com / Thomas Delauer
Muscle building occurs while you are in a deep sleep. Without deep sleep, you will not build muscle and will be in a constant state of irritability and fatigue. We know that carbs/sugar give us short periods of energy and dopamine, followed by inflammation, a decrease in energy and irritability. Fat is energy dense and does not cause an addictive/stimulating dopamine release. However, protein does. Remember, unused protein turns into sugar. Also, one gram of protein has 13–15 mg of phosphorus. Phosphorus is a stimulant that can keep you from achieving deep sleep. Avoid eating before bed but if you do, avoid foods that have carbs, sugar and/or high in protein.
KETO AND BRAIN FOG:
Oxidative stress in the brain and neuroinflammation (the brain's immune system fighting off inflammation, often caused by high carb/sugar foods) causes “brain fog”. This is exactly why everyone falls asleep after eating on Thanksgiving. The ketogenic diet improves the mitochondrial respiratory chain (metabolic processes and reactions in the mitochondria that produce adenosine triphosphate, (ATP). ATP provides the energy for your cells to perform important muscle building functions like: muscle contraction (when we workout), nerve impulse propagation (body sending signals to the brain), and chemical synthesis (proteins, testosterone and energy production) . Basically, less inflammation/oxidative stress can lead to improved ATP production, leading to better workouts and improved muscle growth.
It's B.S. that most young men are never taught the importance of optimizing their testosterone levels. Your testosterone is vital for motivation, energy, mood regulation, sex drive, muscle growth + muscle maintenance, and pretty much every other aspect of having balls.
The average man in America's testosterone has decreased by around 50% since the 1950’s. When your grandpa was your age, its likely that he could have lit a cigarette, kicked your ass, and stole your girl right after fighting a World War...
What is causing lower testosterone in men today? It’s complicated. In general, lower testosterone is thought to be caused by a lack of exercise (particularly heavy compound lifts), lack of purpose, obesity, poor dating market, and a lack of proper nutrients to name a few.
Do you experience brain fog, low energy throughout the day, low motivation, symptoms of depression or anxiety, irrational fear talking to girls, irritability that is triggered by insecurity/feelings of inadequacy, or wake up without morning wood? (being serious) If so, you may have low testosterone levels. Let's fix this.
Foods that may lower testosterone:
Let's go over some foods that may have negative effects on testosterone production. First, keep in mind your testosterone to estrogen levels. You can have a high level of testosterone on a blood test but if your estrogen levels are high, that can cause your testosterone to lose its effectiveness. Second, there is a molecule in your bloodstream called a sex hormone binding globulin (SHGB). If your SHGB in your bloodstream is too high, these molecules will bind to your free testosterone, lowering your overall testosterone and its benefits. Third, when explaining what foods to avoid and why, there is some overlap. I have tried my best to avoid being repetitive. Also, I am not suggesting you never eat any of these foods again. Edamame is not going to turn you into a female but if these foods show up regularly in your diet, consider swapping them out.
Soy products like soy milk, soybean oil, tofu, edamame, miso, etc. These foods are highly estrogenic, containing a large amount of phytoestrogens that lower testosterone by increasing estrogen production, thus worsening your testosterone to estrogen levels. Yes, this is where the term, “soy boy” comes from.
Sugary drinks of ANY kind. Soda, sports drinks, fruit juices, sugary teas, etc. The sudden intake of sugar from these drinks will lower your testosterone when the sugar causes your insulin levels to rise. Note that sugar is still sugar. There isn't much of a difference between sugars from glucose, fructose, candy or fruit. Although they are processed in different parts of the body, they all lead to a rise in insulin levels. In my opinion, since fructose is processed solely in the liver, it is likely the worst sugar you can consume.
Fruit. This one will confuse a lot of people. Bottom line, the fruit in today’s supermarket is not natural. It’s extremely sugary in comparison to the natural fruit found on earth 1000+ years ago. Today’s fruit has been modified generation after generation and therefore has way too much sugar to nutrient ratio to be considered healthy, in my opinion. I still consume some berries, since berries tend to have far less sugar than fruits.
Protein bars. Protein bars usually contain too much carbohydrates and sugar. As we know by now, this will raise your insulin and blood sugar, thus lowering testosterone.
Avoid anything claiming to be low fat, fat free, or skim. Testosterone is synthesized with the help of cholesterol. Cells in your testicles, called Leydig cells, take cholesterol in your blood and turn it into testosterone. Healthy, naturally occurring saturated and unsaturated fats from animals have cholesterol that will help to increase testosterone production. This includes animal fat, lard, cheese, butter, etc.
Vegetable oils. Canola oil, soybean oil, corn oil, sunflower oil, peanut oil, PAM, crisco oil, etc. ALL have polyunsaturated fatty acids. When these fats are cooked at high temperatures, the polyunsaturated fatty acids turn into trans fat. Trans fat is so bad for you that it has been banned in the United States where most people eat McDonalds on a daily basis… Do not eat this sh*t. Use butter, avocado oil or preferably extra virgin, NON refined olive oil.
Flax seed and flaxseed oil. Flax seeds contain lignin, which binds to testosterone and causes you to excrete it without using it. Admittedly, some flax seeds sprinkled on top of your favorite (healthy) food will not hurt but avoid large quantities or simply replace flax seeds with hemp seeds, which are easier to digest and have a higher nutrient density.
Fried foods. The process of frying a healthy food like chicken, fish or veggies usually requires some kind of vegetable oil. As we know, the high temperatures involved in frying the vegetable oils will create trans fat. However, frying with lard, fat, olive oil or butter will not.
Pasta, bread, pastries, etc. These foods are high in carbohydrates. Carbohydrates are converted into sugar during the digestive process. Sugar raises insulin, insulin lowers testosterone. Pasta and pastries often contain vegetable oils, too. These foods are also high in phytoestrogens that increase the female hormone estrogen, canceling out your testosterone like soy products.
I hope you were able to learn a thing or two. Remember, i am an idiot and you should consult your doctor before making any lifestyle changes. Be sure to DM me your progress or any questions you may have. If this guide helps you in any way, consider supporting my clothing brand (then DM a photo of your order for a follow):
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