Men's Health Plan

July 21, 2026Uncategorized

Goals

Permanent healthy lifestyle
Fit and functional
Look great- Achieve a 0.52 max height to waist ratio (“WHR”).
Look amazing - V-shaped body with visible abs and a WHR of ~0.49 or less and wear clothes that fit.

Metrics

Primary goal for men should be a V-shaped body. Wide shoulders and slim waist. That is sexy.

The hardest part is keeping your waist in check, therefore the only metric most men should measure is WHR or waist-to-height ratio. "Most men" consists of those who are currently not bodybuilders.

Online Waist-to-Height Ratio Calculator https://www.drlogy.com/calculator/waist-to-height-ratio

What WHR should you shoot for? Marines require 0.52 while the rest of the military require 0.55. These are fine but still too high for a noticeable V-shape or visible abs. Up to you but it depends on your starting point. Each 0.01 drop in WHR can take a month or longer so celebrate every drop. I started at 0.56 and am currently at 0.51 and shooting for 0.49. Any measurable drop in your WHR is a noticeable difference.

Measure height to nearest ¼” yearly.

Measure waist at belly button level using tailor’s tape. Suck in your gut and use consistent tension on the tape. Requires practice to be consistent so when starting out take multiple measurements at same time until you consistently measure the same circumference.

Weigh yourself every morning. This data can be used to verify your aren’t losing muscle. Waist circumference should drop by 1” for every 4 to 8 lbs of fat loss. If you lose 8 lb but see no change in waist then you are definitely losing muscle. I have lost 1” on my waist for every 4.6lb of fat loss. This means no muscle loss.

I track these using the FitIndex app which pairs with their weight scale ($20). Weight is added automatically to the app and I manually enter waist size using a tailor tape ($4). The only metric scales can measure is weight. Anything else it claims to measure are lies. Body Fat, Muscle Mass, BMI, bone density etc are all fake meaningless data. Even DEXA scans are lies.

At the end of the day all tests are meaningless. What is your WHR and can you see your abs? If you can't see your abs then your are fat.

Diet EAT HUMAN FOOD

There is no consensus on what food humans should eat. I find that comically absurd given all our "modern science".

My path started when I watched a large number of youtube videos showing how food is made in the USA and what food the FDA approves. I was deeply disappointed and disgusted to find I couldn't disprove any of it.

Step 1: Stop Eating “Toxic Industrial Waste”

One central debate is on whether or not humans should eat ultra processed foods, synthetic compounds, undefined natural and artificial flavors, lab created chemicals, preservatives, food colorings and repurposed machine lubricants? My answer is a hard no.

The vast majority of food in supermarkets, which by my guess is ~99.999999%, is produced by large food manufacturers that have decades ago replaced human food with cheaper ultra processed ingredients. I consider these ingredients and the foods that contain them “toxic industrial waste”.

I realize these foods do not kill you instantly and some of them might be fine, theoretically even beneficial. Problems are there are hundreds of these toxic industrial waste foods, the scientific studies done claiming they are safe are poorly constructed, the conclusions are not definitive and they are often paid for by those financially benefitting from the results. After learning how some of these toxic industrial waste compounds are created I find it inconceivable this garbage is healthy.

Some examples...

Seed Oils - Vegetable oil, Soybean oil, Canola oil, Corn oil, Margarine, vegetable shortening, Sunflower oil, Safflower oil, Cottonseed oil, Grapeseed oil, Rice bran oil, Peanut oil, Flaxseed oil, Sesame oil etc.
Seed Oils should never be consumed. Common example is Canola which is oil refined from the rapeseed. The name "canola" is a portmanteau created by the Rapeseed Association of Canada, combining "Canada" and "ola" (from oil). Canola is a WWII machine lubricant repurposed into “food” by slightly lowering its toxicity through a refining process that no thoughtful human could possibly believe is healthy. I have zero interest in being a guinea pig with this kind of garbage.

Natural and artificial flavors – These are intentionally unidentified ingredients designed to hijack taste buds. No chance anyone should eat or drink anything where the producer isn't willing to list the ingredients.

As one example. The FDA has for decades approved the use of beaver anal gland secretions as strawberry, raspberry and vanilla "natural flavoring". The FDA classifies this under their 1958 regulatory status called Generally Recognized as Safe or GRAS. The GRAS status was originally designed to target ingredients everyone already consumed to streamline approvals, but has since been hijacked to include ingredients no normal human would consider eating. Seriously, who was the fist guy to willingly taste beaver anal gland secretions. The health nut cults I follow often reference this unnerving ingredient to show how corrupt the GRAS system currently is and how little we know about what we are actually eating. Unfortunately my health nut cult guys are partially wrong. The glory days of tasting beaver anal gland secretions is over, there simply isn’t enough of it to fill grocery store shelves. I don't even want to know what these idiots used as a replacement flavoring.

The saddest part is this type of garbage is in everything - including Campari and Aperol. No negroni's or boulevardiers for me.

Sugars – No artificial or processed sugars. I was hoping to conclude these aren't as bad as many claim but I couldn't. The refining process goes too far and uses too many chemicals and bleaches.

All the rest of the synthetic chemicals and preservatives – List is long. These foods are not normal and should not be eaten.

No more games. No more manipulation. No more delusions that the FDA monitors food quality and safety. I am not eating any toxic industrial waste.

A simple method to identify and avoid toxic industrial waste is to scan every item you buy or currently own using the Bobby Approved app. Bobby Parish is passionate and puts his heart and soul into this. This is no small lifestyle change. It took me well over a month to purge my pantry and fridge and required me to change basically everything I bought and ate. The app isn't perfect and I found errors but the app makes it easy to submit corrections. If you go around the store randomly scanning items with the app you will never find anything to eat. Let me save you some time - the only point of the app is to show you how virtually nothing in the grocery store passes. The Bobby Approved App did its job. It showed me I had to research every item and ingredient I ate and drank.

Take the case of CEO McDonald’s, Chris Kempczinski. He has been ridiculed and mocked for multiple videos showing him pretending to eat McDonalds food. Small bites and never swallowing. Maybe instead of being the idiots mocking and ridiculing Chris K we start taking his lead.

Step 2: Eat Human Food

I am not interested in debating Step 1. Those foods are disgusting human created toxic industrial waste and the vast majority should have never been allowed into our food. The FDA failed in its duty. Thankfully RFK seems to be moving it in the right direction but it is far from trustworthy.

Is there anything else humans should stop eating? This is where it gets confusing, complicated, highly debatable and user specific. What works for some fails for others.

I find the carnivore heavy diets highly compelling. They go by names such as keto, carnivore, animal, and lion diets. However, if you were bitten by the lone star tick and developed Alpha-gal syndrome this would be a terrible idea.

Many thousands of people's lives have been saved by going on a carnivore diet. The evidence of success cannot be denied or ignored and the list of ailments cured is impressive. Ailments from epilepsy, type-2 diabetes, autoimmune conditions, inflammatory conditions, eczema, psoriasis, chron's disease, ulcerative colitis, SIBO, IBD to mental health conditions such as depression. People like Jordan Peterson and his daughter Mikhaila Peterson for example were saved by only eating salt and meat.
https://www.youtube.com/channel/UC_M_Nk0RdTOwj6gVFz8ZlqQ

The medical establishment is bizarrely dismissive of these diets as a cure for anything and claims they pose significant long term health risks, leads to critical nutrient deficiencies, elevated LDL cholesterol, increased heart disease, kidney stones and colorectal cancer. They basically hate it and reject any and all contrary evidence. Those promoting carnivore diet consistently request and ask for more studies while the medical establishment has no interest. Sadly, it seems that it is the medical establishment who are closed-minded bigots.

I place no faith in the medical establishment especially after COVID, my personal experiences with their incompetence, anecdotal stories from others, and the American Heart Associations connection to seed oil production. I see no evidence that they are consistently right nor always wrong. They simply cannot be trusted.

Trying a strict carnivore diet for 3 months to see what impact it has appears to have zero risk. Then slowly add other foods back in. The pattern for adding food back in is to try one new food for 3 consecutive days. Then the next food with no compounding. So carnivore plus garlic for 3 days. Then carnivore plus mango (but no garlic) for 3 days. Etc.

But aren't veggies good for us? What about fruit? What about sourdough bread? I absolutely love sourdough bread. What about spices? Am I supposed to live without spices? What about fruits and honey? I don't know. Wish I did. Everyone is different.

My current findings:

Animal fats, meat, eggs and dairy are the most universally healthy foods that exist.
A carnivore diet has the potential for significant health benefits.
Medical establishment are closed-minded bigots in relation to the carnivore diet and cannot be trusted.

What I currently eat and drink...

Keep in mind that I have absolutely no health issues of any kind. Whatever I do have I have had great success resolving somewhat quickly. When I had weird rashes all over my body for a while I figured out it was from hard and disgusting Florida water. When my back and knee hurt I found the mobility and strength issues to fix them. What I eat and what you should eat could easily be different.

Restaurant Food

The odds they don't use seed oils and toxic garbage is zero. If you don't cook it you don't know what is in it. Even steak houses like Texas Roadhouse soak their steaks in seed oils and refined sugar unless you specifically ask for it not to be.

Water

Drink clean water. Bathe in clean water.

I suggest watching Water Filter Guru on YouTube for tips and solutions.

Everyone’s situation is different. I live in South Florida so I couldn’t simply buy a water filter and call it a day. I had to install a water softener and filter in my shower first, then I use the cold water from that to fill my AquaTru carafe reverse osmosis machine. With this setup I finally have a clean shower and drinking water. Reverse osmosis machines can process hard water but only for a few weeks or months before it dies. Additionally, if your water contains visible particles you will need to add a pre-filter. Water filters are designed to filter tiny particles whereas large visible particles will clog them in minutes. Distillers is another option. The best filter for power outage emergencies is ZeroWater.

Salt

Can’t live without salt. The cleanest salt is Diamond Crystal from Saint Clair Michigan. Zero heavy metals, zero plastics, zero anything. Just pure clean salt. I use Diamond for everything but I do have some smoked salts

There are some mostly non-toxic salts like Jacobsen’s Kosher Sea Salt but it costs $1.35/oz vs $0.25/oz for Diamond.

Assume every salt is toxic garbage unless it has been tested.

Celtic Sea Salt – massive amounts of lead, aluminum and arsenic.
Redmonds Real Salt- high lead and aluminum and a small amount of arsenic.
Morton’s Iodized Sea Salt – clean but it has iodine, non-caking agents and other weird ingredients.
Maldon Sea Salt – some microplastics.
Jacobsen Salt – tiny amount of microplastics.
Kirkland Signature Sea Salt - high in aluminum.
Himalayan – no chance this is clean.

Cooking Fats

Use tallow, raw butter, bacon fat or ghee. Tallow and ghee seem best.

There are a few “healthy” oils like coconut, avocado, or olive oils. Verify they are single origin, first press and never heated.

No fast food ever. In emergencies, plain beef patties are mostly fine. Chicken, buns, sauce and fries are industrial waste.

You will need a go-to restaurant. Research before you go to find something to order. Don't be the guy that spends 30 minutes discussing seed oils with the waiter sending him back and forth to the kitchen to find out what is in everything. You will look like an idiot and convince everyone around that your diet is stupid.

Ruminant Fat and Meat

Fat and meat from ruminants like beef, lamb, goat, venison, elk, & bison are the best food a human can eat.

Look for grass fed and finished. Pasture raised. Regenerative Farm. Certified Humane. Anything from a ruminant animal is pretty clean due to their multi-stage digestive system so even the cheapest worst fed worst raised ground beef is orders of magnitude better than processed food.

Your body needs a lot of fat. Buy the fattiest looking meat you can find and add fat while cooking.

Currently I eat mostly ground fatty meat. I prefer 70/30 or 80/20. I have heard people using meat grinders to save money. I just wait until my favorite meats are on sale, buy a lot and freeze it.

https://www.meatyourmaker.com/process/grinders/
https://forceofnature.com/collections/beef

Eggs

Any egg is great. I prefer pasture raised and organic. Free range and cage free are meaningless marketing jargon. Corn and soy free would be great but need to source from a local farm for that.

Fully cook egg whites. Do not eat raw. Not terribly nutritious and can be thrown away.

Yolks are nutrient dense and the whole point of an egg. Can be eaten raw.

My go to snack is hard boiled eggs. Place cold eggs in boiling water for 9mins. Place in fridge. Perfection.

Try to find local eggs. The first time I bought local farm fresh eggs the difference was shocking. They sucked. The yolks should have been tall and plump and the whites should feel like thick mucus, instead the yolks were low and pasty in color and the whites were watery. Learn how to spot healthy vs weak eggs. The premium eggs I buy at the grocery store appear very healthy but I am still looking.

https://www.peteandgerrys.com

Dairy

Raw milk and raw butter. Typically need to go to a local farm for this.

If not raw get the fattiest, typically most expensive milk and butter you can find. Make sure to verify there are no added flavorings.

I prefer raw cheese and yogurt but it is hard to find.

Grass fed and finished, pasture raised.

Go with A2 (as opposed to A1) from Jersey or Guernesy cows if you can find it. Some people react poorly to A1 while many do much better with A2.

Cheese

Same as above for dairy.

Once opened I remove all plastic, wrap it in butcher paper and place in an air tight container. This has worked great for me keeping the cheese fresh and wonderful for weeks.

Chicken

Unlike beef and eggs I refuse to claim any chicken is fine. Chick-fil-A chicken is disgusting toxic garbage among many others. Why can't they just leave it along? No, they have to inject it with all kinds of weird garbage.

Must be air chilled. Any company that makes that commitment is highly likely to care about every other step. Immersing chicken in a communal chemical bath is gross. Ideally pasture raised but all I look for now is air chilled.

https://heartstonefarm.com/blogs/farmerdanblog/air-chilled-chicken-why-it-matters

Labelle Patrimoine Heritage Chicken from WholeFoods is the only chicken I currently buy.

I cook a whole chicken every couple of weeks. I first break it down into breasts, legs and wings. Make a stock with the carcass using salt and water and then freeze. I let the parts dry out overnight uncovered in the fridge. Add dry rub a half hour before cooking. I cook the breasts, legs and wings at 425° until breasts reach 155°. I remove just the breasts and cover to rest. Cook the rest for another 30-45 minutes but I have never bothered checking the internal temp of those. It seems the longer the better. I use the stock from the previous chicken to make a sauce. Saute fermented garlic and onions. Then add broth and raw whole milk and whatever spice I feel like and it is amazing. Restaurant quality chicken that can’t be beaten.

Seafood

Must be wild caught. Never eat farmed fish. Farmed fish are fed colorized industrial waste garbage and it goes right into you.

I love seafood but I limit intake due to all the various toxins including arsenic and mercury. Reducing my heavy metals by drinking clean water and using clean salt helps me feel like I can have some delicious fish a few times a month.

I used to eat a lot of canned sardines and tuna but they contain a lot of heavy metals and the canning process scares me. Basically the cans are lined with plastic, fish is added and then it is heated. The process and plastics varies by mfg and no one has a clue how much of the plastics leach into the fish. I no longer eat food that was heated next to plastic including non-stick pans, canned foods & plastic trays.

Pork

Pork is sketchy. Buy only the best.

Not a ruminant animal and similar to fish and chicken so what they eat is directly passed on to you. A primary concern for pork is the drug ractopamine. This drug drastically increases weight in the last few weeks of a pigs life but it is technically not a growth hormone so it doesn’t have to be disclosed on the packaging. This drug is bad. Really bad.

I currently buy ground pork from.

https://www.dubreton.com/en-us

I buy their one pound ground pork. Break it into 4 sections to make 1/4 lb patties. Then add all kinds of spices. Cumin, allspice, italian, maple syrup etc. Tastes amazing no matter what I do.

Protein powder

Must be single ingredient. I use Raw Organic Whey. Lots of other options.

This is just a meal replacement.

https://www.amazon.com/s?k=Raw+Organic+Whey

Creatine

Must be single ingredient. I use Raw Essentials. Lots of other options.
https://www.amazon.com/RAW-Creatine-Monohydrate-Powder-Micronized-Workout-Men-Women/dp/B09SBFDZRK/ref=sr_1_6?rdc=1&sr=8-6

Fruit

Organic for nearly everything. Some are less worrisome than others so this isn’t written in stone. FYI, every farmer uses pesticides. Some pesticides are considered organic while others aren’t.

Soak in water with tablespoon of baking soda for 15 mins to clean everything.

Soak in water with multiple tablespoons of vinegar for 15 mins to minimize spoilage. I have only ever done this only for strawberries but it works shockingly well.

Use some commons sense. I am not soaking a coconut for example.

Also love dates.

Sweets - My current list of approved sweets.

Raw unfiltered honey. Some carnivores call it bee vomit and can’t believe anyone eats it. I love bee vomit and no plans on changing.
Maple syrup. Plant based but seems fine.
Fruit like raw organic dates blended into smoothies
Unrefined coconut sugar
Muscovado sugar (partially refined cane sugar aka Khandsari or Barbados sugar)

Possibly safe sugars but haven't researched them yet.

Stevia
Monk Fruit
Erythritol
Chicory root

Chocolate

This is an amazing company. Pretty solid.

https://hukitchen.com/collections/chocolate

Ice Cream

There are only a few brands that aren't filled with terrible ingredients.

Ice Cream For Bears

Strauss Ice Cream - definitely not perfect but close

https://www.strausfamilycreamery.com/find-our-products

Fermented Foods

Many seem convinced fermented foods are healthy and needed. I fermented a bunch of garlic and onions. Kind of fun. They taste great. Seems ok. I eat them sparingly.

Vegetables

In season vegetables is best. I have never had any issues with vegetable except green peppers. I don't eat many anymore but I do occasionally. Doing mostly fermented to see how that goes.

Peanut butter

Definitely not carnivore or keto but I love peanut butter and haven’t given it up quite yet. Years ago I learned that soaking my nuts makes them taste so much better. Everyone loves my soaked nuts as it removes a lot of the toxins. Next time I need peanut butter I am buying from here.

https://modernstoneage.com/shop/p/peanut-butter

Grains, carbs, nuts, seeds, pasta, rice, potatoes

Very little. Sourdough seems ok. Occasional potato. I have a huge bag of sushi rice from California that is mostly free of toxins which I occasionally eat and tastes amazing.

Spices and sauces

Working on this. When I go full carnivore I will have to come up with a new plan. I use mustard, paprika and organic soy sauce a lot.

The Dreaded Calorie Deficit

All diets are designed to create a ~500cal daily deficit. This deficit is achieved by some type of mandated restriction including fasting, removal of food groups, or only eating pre-packaged meals.

Only eating Human Food is my diet/total lifestyle change as it cuts out 99.999999% of the food at a typical grocery store. It is simply very difficult to find anything to eat. I also agree with Paul Saladino who claims it is nearly impossible to gain weight eating his animal diet (meat, dairy and fruit) due to the nutrient density of this diet. https://www.youtube.com/watch?v=kFo6mmetKmc

By default I am eating a protein forward diet. Consensus is to shoot for 1gm protein per pound body weight which seems ridiculously high to me. I see no reason to track my protein intake or any other measurement. I eat a protein/creatine shake every morning, 1 lb min of ground ruminant meat, a few eggs and various other ridiculously clean foods.

I did track my waist go down by 1” every month like clockwork for four months in a row until I hit a plateau.

Going on this diet seems guaranteed to drop your weight and make you healthy. I hit a plateau just before my abs really popped. So close but yet so far. I need to tweak a few things and many suggest cutting out the peanut butter and dairy for a month.

WORKOUT

Must workout. No one wants to be skinny fat. Men need shoulders, chests, butts and legs.

Build Muscle - Dorian Yates method - the only method
1hr workout three times per week. 6 exercises. 1 set each.
General body warm up for a few minutes.
Pick an exercise. Select your max weight for 8 reps. Example: you think you can bench 205lb for 8 reps.
Setup: 50% (100lb) - do a few reps to stretch and verify equipment positions.
Warmup: 75% (155lb) - do a few reps to prep body and get nervous system engaged.
Spend the next 1.5-2 minutes psyching yourself up for max effort and intensity.
First and only set: 100% (205lb) - this is the only set that matters. must be done until absolutely failure plus two additional assisted reps and negatives with a partner putting everything you possibly have into it.

Cardio

Run, swim, row, crossfit, hyrox whatever.

Rotational

Must do weighted rotational movements. Human shoulders and hips are designed for rotation yet this is rarely, if ever, done at the gym.

Heavy clubs is a solid solution.

Workouts

https://www.youtube.com/@dangerouslyfit

Healthy active adult men should buy a 15lb club (Retrospec on Amazon is cheapest)

Healthy active adult women should buy a 10lb club.

If it still feels too heavy, choke up on club. In a couple of weeks it will be fine.

Muscle Activation

Must do muscle activation.