This post is a complete guide to food and nutrition for the contemporary man. It is specifically tailored to young men who lift heavy weights, play real sports, and want to look like a piece of heavy construction equipment wrapped in skin.
The structure of this post is a twelve step program, ordered from the most essential actions you can take to improve your health, performance and physique, to the less essential and more difficult actions that are only required to push your body to the next level. The first five items are the low-hanging fruit, the 20% of actions you can take to reap 80% of the benefits. The second five are actions that are less essential, but will still have a huge payoff to your health relative to their cost. The final two are controversial and will induce anger from many, many readers.
So without further ado, let’s dive right in, starting with the absolute first step a man should take…
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1. Cut out sugars
Sugar is terrible for you. It is not a coincidence that, as a result of an unholy alliance between American agricultural lobbies, stupid and unscrupolous academics, clueless do-gooder public health professionals, and the human species’ natural but self-destuctive love of glucose – Americans are disgustingly fat. Not to mention diabetic, heartless, gutless and just generally gross.
Eliminating sugar is not easy. Anything packed in a bag or can is probably loaded with it. In general, you can stay fairly safe by sticking to the outer perimeter of the grocery store, cycling through the produce, meat, and dairy sections. The centre of the store is a great sugary black hole of diabetes and gunts.
2. Eat your fruits and vegetables
As a general rule of life, anything that people used to take as common knowledge before 1960 was true. Eating lots of fruits and vegetables falls under this category. Plants are loaded with nutrients, your gut was designed to digest them, and naturally occurring fruit sugars are accompanied by enzymes that dampen the glycemic response. Eat a wide variety of plants, and eat a lot of them.
3. Eliminate grains
Most grains have a high glycemic index, and wreak havoc on your gut as a bonus. Take a month off bread and cookies and see what your body’s reaction is. If it makes no difference to you, maybe you’re just exceptionally gluten-tolerant. If not…
4. Eat fat
The public health establishment has been telling us that fat is the enemy for half a century. Purely by coincidence, this has been the half-century in which Americans grew to their current elephantine proportions. The truth is, saturated fats are essential for brain function and testosterone production, among a great many other things. Bring on the whole eggs and red meat.
Intermittent Fasting will extend your life. It’s a great way to cut back on your weekly caloric intake if you’re trying to lose weight. It builds discipline. Once you’re used to it, you’ll grow to appreciate the mental clarity and energy boost that comes from a one-day fast. There’s probably a common sense reason why virtually every religion and tradition, from Christianity to Ayurveda prescribes fasting as part of its overall recipe for proper living.
Learn more about IF with Martin Berkhan, and read up on The Warrior Diet. If you’re a big lifter and want to reap the benefits of fasting without hurting your gains, check out the Apex Predator Diet at Chaos and Pain.
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Thus ends the first half of this guide. This is the easy stuff. The money lying on the table. How hard is it to do all of the above six days a week? Not very. Do those five things and you will be healthier than 95% of your peers. Do the next five actions however, and you will be tearing phone books in half. Sidebar, readers over the age of thirty – reflect for a minute and feel old that grown men are reading this post along with you who have no idea what a phone book is.
The next five actions are tweaks and hacks you can use to squeeze maximum performance out of your body.
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6. Organic meat
Supermarket meat is garbage. Packed with hormones, confined to muscle-atrophying crates, fed a diet of shit, antibiotics and the flesh of its dead brothers – its fucking gross, and pretty damn inhumane. Look into free range and locally slaughtered options in health food stores and online. Do some research because there are plenty of scam artists out there.
Protein supplementation is theoretically unnecessary if you eat a serving or two of quality meat five times a day. Most of us do not have this option though, so a glass of high-quality whey protein dissolved in water will have to do.
9. Fish oil, Zinc, ACV, Green Tea
Fish oil is a no brainer. The holy trinity of the Roosh V Forum. Check out the RVF threads on Apple Cider Vinegar, Zinc, and Green Tea, the three most important supplements that a man can take. Honorary mentions go to Magnesium and Vitamin D.
10. Creatine, Arginine, and BCAAs
Creatine not only breaks through lifting plateaus, it’s a cognitive enhancer. Arginine isn’t just a great pre-workout supp, it makes your dick cut diamonds. Read more about the importance of BCAAs here. Beyond those three, there’s a wide world of supplements, vitamins and various chemical concoctions out there that can help you fine-tune your body into the machine you want it to be.
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Finally, the last two steps in the Thumotic 12-step program. They will be controversial, they will not be taken up by everyone, and they will generate more than a few clicks on the unsubscribe button. But so be it…
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11. Reduce alcohol
I love alcohol. Alcohol has been a major part of my life since high school. I have literally come close to losing friends over my decision to drink less over the past year of my life. But the cold hard truth is, alcohol is poison. Drinking heavily is terrible for your body. Don’t believe me? Try going a month without alcohol and see how you feel. Spoiler alert: You will feel great.
Drinking is fun. Often, its an essential part of a social culture. Giving up alcohol cold turkey will be an unacceptable sacrifice for most men. It certainly is for me. Every man must choose his own tradeoff between the enjoymnt of alcohol and his commitment to his health. For me, this means drinking 1-5 drinks whenever I want (more nights than not, probably) but severely limiting the frequncy that I get properly drunk.
But then, I’m twenty-seven. If you’re a freshman, blacking out less than twice a week puts you in the 95th percentile of your peer group for temperance. Make your own choice, but as a general rule, be the friend who leads your crew in the charge toward healthy drinking habits as you reach adulthood.
12. Hormone replacement therapy
Testosterone. Bitches love testosterone. Your body loves it too, as evidenced by the ability of Ray Lewis to heal a torn tricep like Wolverine. As a twenty-seven year old, I’m not ready for TRT yet. But I’ve measured my free testosterone levels, I will continue to do so annually, and when the level starts to dip below the baseline, I will be looking into all available options.
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This guide is not comprehensive. It is not a textbook. It does not contribute to the scientific field of human nutrition.
But that is not my goal. The purpose of this guide is to give you something actionable. If you want to start eating healthier, you can start at the top of this guide and work your way down. If you have a friend who wants to start eating healthier, etc. I have been studying this stuff for years and I confidently claim to understand the human body, and how it reacts to the shit you put in it, from ass to elbow.
If you want the same knowledge, follow some links. Read the blog archives of Sisson, Berkhan, Harris, and the studies they link to. But until then, just take my word for it and start working your way down this list, one step at a time.