Men's Health Plan
Goals
- Permanent healthy lifestyle
- Fit and functional
- Achieve a 0.52 max height to waist ratio (“WHR”).
- V-shaped body with visible abs and a WHR of ~0.49 or less.
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
Diet is the most important factor for health. How long will you live and how healthy will that life be?
Even with all our “modern science” there is zero consensus on what food humans should eat. I find that comically absurd.
My path started when I watched a few youtube shows on how food is made in the USA and what food the FDA approves. I was deeply disappointed and disgusted.
Step 1: Stop Eating “Toxic Industrial Waste”
One central debate is on whether humans should eat ultra processed foods, synthetic compounds, undefined natural and artificial flavors, lab created chemicals and repurposed machine lubricants or not? Answer is obvious yet somehow we still debate this.
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”.
Seed Oils - Consist of all oils except carnivore fats including ghee, butter, bacon fat and tallow and unheated, first press, single origin coconut, olive and avocado oils.
Seed Oils should never be consumed. Common example is Canola which is oil refined from the rapeseed. Canada produces most of it thus the name Canola from the combo of Canada and Oil. Canola is a WWII machine lubricant repurposed into “food” by slightly lowering its toxicity through a refining process that no human could possibly describe as normal or 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 (GRAS). The GRAS status was originally targeting things like water and salt to streamline approvals but now beaver anal gland are just fine. The health nut cults I follow often reference this unnerving ingredient to show how corrupt the GRAS system is and how little we know about what we are actually eating but they are wrong. The glory days of tasting beaver anal gland secretions is over, there simply isn’t enough of it to fill grocery store shelves. Most flavoring is now worse.
Sugars – No artificial sugars. No ultra processed refined sugars. The process goes too far and uses too many chemicals and bleaches.
I eat a select few naturally occurring sweeteners in moderation. My current list of approved sugars.
- Raw unfiltered honey
- Maple syrup
- 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
Synthetic chemicals and preservatives – Too long to list. These foods are not normal. They 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 separate out 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.
Take the case of CEO McDonald’s, Chris Kempczinski. He has been shown multiple times “eating” McDonalds “food” but has never been filmed swallowing any of it. Maybe instead of being the idiots mocking and ridiculing Chris K you start taking his lead.
Step 2: Eat Human Food
Is there anything else humans should stop eating?
Massive amounts of data, anecdotal stories and documented healing support a carnivore diet. There is absolutely no doubt changing to a carnivore diet has saved the lives of thousands of people and cured them of any number of ailments from diabetes to depression.
https://www.youtube.com/channel/UC_M_Nk0RdTOwj6gVFz8ZlqQ
My current best guess is every human should try a strict carnivore diet for 3 months to see what impact it has. Then slowly add other foods back in to see what happens. 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.
I have yet to start my carnivore diet. I am about 95% carnivore but I don’t have the motivation of any noticeable health issues to take it further yet. After seeing how many people both on youtube videos and anecdotal stories I slowly came to accept that many seemingly clean foods are not universally good for humans. The foods I am talking about are vegetables, grains, nuts and seeds etc.
I am still not convinced fruits are bad for me and I like honey. That said everyone is different. Many people’s lives have been saved by the carnivore diet. People like Jordan Peterson and his daughter Mikhaila Peterson for example.
My conclusion:
- Everyone should start with a base carnivore diet for 90 days.
- Add food as their body tolerates them.
- Vegetables should be local, non-gmo and in season.
- Grains and carbs are risky and in moderation only.
I found it easier to research each food item and make a list.
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. Can't see how that is worth it.
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.
Seed oils are industrial waste. If you didn’t make it you must assume it has seed oils.
No fast food ever. In emergencies, plain beef patties are mostly fine. Chicken, buns, sauce and fries are industrial waste.
No “healthy” cooking oils like coconut, avocado, or olive oils heated above 300°.
You will need a go-to restaurant. Try to find a few dishes you can eat at restaurants near you. Start by asking the manager or bartender. If the place seems promising then meet the chef. Buy them drinks. Tell them jokes. Get a tour of the kitchen. Trust no one on this, you will have to do research and you will be disappointed.
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 cheap ground beef is pretty safe but I prefer the best I can afford.
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. I want to start getting subprimal cuts and breaking them down and grinding my own meet.
https://www.meatyourmaker.com/process/grinders/
https://forceofnature.com/collections/beef
I put a big chunk of meat in the crockpot but I forgot to remove the meat absorbent pad stuck to the bottom of the meat. Had to throw the whole thing away. Heated plastic next to food is bad.
Eggs
Pasture raised.
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. Throw away if you want.
Yolks are nutrient dense. Can be eaten raw.
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.
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 the cheese in butcher paper. If storing longer than a couple of days the butcher paper wrapped cheese will need to be in an air tight container. This has worked great for me. Some sites claim the container doesn’t need to be air tight. That didn’t work for me.
Chicken
Must be air chilled. Immersing chicken in a communal chemical bath is gross. I will eat any air chilled chicken. Any company that makes that commitment is highly likely to care about every other step.
Must be pasture raised.
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 for any mfg let alone the can in front of you. 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.
Not sure this is needed if living on a basically a carnivore diet.
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.
Honey
Raw and unfiltered.
My go to for most sweets.
Some carnivores call it bee vomit and can’t believe anyone eats it. I love bee vomit and no plans on changing.
Maple syrup
It is plant based. I still like it. Seems fine.
Chocolate
This is an amazing company. Pretty solid.
https://hukitchen.com/collections/chocolate
Ice Cream
There are only a few brands that don’t have terrible ingredients.
Ice Cream For Bears
Strauss Ice Cream
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.
Very little, moving toward none except some fermented.
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.
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 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.
Going on this diet is 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 like 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
3 sets is all you need.
Warmup set
Medium set
Set to failure. Max 6-8 reps.
Go heavier next time.
Cardio
Run, swim, row, crossfit, hyrox whatever.
Rotational
Must do weighted rotational movements. Human shoulders and hips and body 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.
Either of these two are great.
Hot chick...
https://www.youtube.com/@Movesmethod
Hot dude...
https://www.youtube.com/@elastaboy_
Strength Goals – Chose yours
10 pull ups – lats
15 dips – pecs, tris and deltoids
50 pushups – chest
Overhead press 75% bodyweight – delts, tris and chest
Bench 100% bodyweight
Squat 150% bodyweight – quads and butt
Deadlift 150% bodyweight - Glutes and ham
Jumprope - 50 double unders and 50 crosses
Club workout - Complete all 6 basic club medley moves using 20lb club – bulletproof shoulders [Arm cast, shield cast, 180’s, circle, pendulum, mills]
Clothes
You spend all this time looking good and then wear loose fitting clothes that make you look like an idiot.
Buy natural fiber clothes.
Get them tailored or buy a sewing machine and do it yourself.
Clothes that fit you make you look amazing and hot.
